Indulge in Guilt-Free Sweetness: Crafting Healthy Marshmallows at Home

Marshmallows, a beloved treat, often come with a list of undesirable ingredients. But what if you could enjoy the fluffy, sweet goodness without the guilt? This article explores the world of healthy homemade marshmallows, highlighting key ingredients, preparation methods, and creative customization options.

The Allure of Homemade Marshmallows

There's something special about homemade marshmallows. They evoke memories of campfires, s'mores, and cozy winter nights with hot chocolate. Unlike their store-bought counterparts, homemade marshmallows offer a blank canvas for flavor exploration and a chance to control the ingredients.

Why Choose Healthy Marshmallows?

Commercial marshmallows are often packed with high fructose corn syrup and artificial flavors. Making them at home allows you to avoid these additives and create a more nourishing treat. By using natural sweeteners and incorporating beneficial ingredients like gelatin, you can transform a simple dessert into a healthier indulgence.

Key Ingredients for Healthy Marshmallows

Gelatin: The Foundation of Fluffiness

Gelatin is the star ingredient that gives marshmallows their signature bouncy texture. Opt for grass-fed gelatin, which is made from the bones of grass-fed cattle. Gelatin is a great source of glycine, proline, and glutamic acid, which converts to glutamine in the body. It contains important amino acids and has a host of benefits such as improves gut health and digestion, protects joints and lowers joint pain, helps improve sleep quality, improves skin health, and much more. Glutamine is especially important for those dealing with leaky gut.

Natural Sweeteners: A Healthier Alternative

Replace refined sugar with natural sweeteners like honey or maple syrup. Honey, preferably a light-colored variety, adds sweetness without an overpowering flavor. Maple syrup offers a richer, caramel-like note. You can use many different sweeteners to make marshmallows. I typically use 100% pure maple syrup or raw honey to keep them free of refined sugar, and mineral rich. Light colored honey will provide a classic white marshmallow, maple syrup will give them a slightly off white color. The taste is great no matter what!

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Water: The Unsung Hero

Water is essential for blooming the gelatin and creating the syrup base. It acts as a solvent and helps to achieve the desired consistency.

Arrowroot Starch: The Perfect Coating

Arrowroot starch is ideal for coating marshmallows, preventing them from sticking together. Tapioca flour is another excellent alternative. For a twist, consider using toasted coconut, cocoa powder, sprinkles, or crushed almonds.

Crafting Your Own Healthy Marshmallows: A Step-by-Step Guide

This recipe requires no baking, but it does need to set on the counter overnight. It is important to let them dry out for around 2 days if you want to roast them!

Ingredients:

• 3 tablespoons unflavored gelatin powder (grass-fed preferred)
• ¾ cup honey (light-colored)
• 1 cup water, divided
• Arrowroot starch, as needed
• Optional: Seeds from 1 vanilla bean pod or 1 teaspoon vanilla extract

Instructions:

1. Bloom the Gelatin: In the bowl of a stand mixer, combine the gelatin and ½ cup water. Let it sit for 10 minutes to "bloom."
2. Prepare the Honey Syrup: In a medium saucepan, heat the honey and remaining ½ cup water. Bring to a light rolling boil, reaching 230°F on a candy thermometer.
3. Whip the Marshmallow Creme: Set the stand mixer to low speed. Slowly pour the hot honey syrup down the sides of the bowl. Increase the speed to medium-high and whip for 7 to 9 minutes. The mixture should triple in size and transform into a fluffy, white marshmallow creme. Add vanilla, if desired, during the last minute of whipping.
4. Set the Marshmallows: Line a baking sheet with parchment paper and generously sift arrowroot starch on top. Pour the marshmallow creme into the pan and spread it evenly with an offset spatula. Sift more arrowroot starch on top, ensuring the entire surface is coated.
5. Chill and Cut: Allow the marshmallows to set for at least 4 hours, preferably overnight. Once set, cut them into desired shapes and sizes.

Alternative Method:

1. Bloom the Gelatin: In a small bowl, add half of the water and gelatin powder. Let it sit for 10 minutes, for the gelatin to soak up some of the liquid and become slightly gooey.
2. Prepare the Sweetener Mixture: In a small saucepan, bring the remaining water and sweetener to a simmer on medium heat. Stir regularly, until it begins to boil. Let it boil for several minutes, before removing from the heat.
3. Whip the Marshmallow Creme: Add the gelatin mixture into the bowl of a stand mixer. On low speed, turn the mixer on and mix for 30 seconds. Slowly add the boiling water/sweetener mixture, along with the vanilla extract, and beat for 10-12 minutes, or until stiff peaks form.
4. Set the Marshmallows: Transfer the marshmallow mixture into the lined pan and use a rubber spatula to smooth it out as much as possible. Refrigerate it for at least 2 hours, or until set. Once set, use a slightly wet knife to cut pieces. Dust with keto powdered sugar and enjoy.

Tips for Perfection

• Bloom Time: Allow the gelatin to bloom fully for the best texture.
• Temperature Control: Use a candy thermometer to ensure the honey syrup reaches the correct temperature.
• Whipping Speed: Gradually increase the whipping speed to avoid splattering.
• Setting Time: Be patient and allow the marshmallows to set completely for optimal results.
• If you want to roast these, let sit for 2 days and toss with tapioca in between days!

Creative Customization: Elevate Your Marshmallows

The fun doesn't stop with the basic recipe. Here are some ideas to personalize your homemade marshmallows:

• Flavor Extracts: Add a few drops of vanilla, peppermint, or almond extract for a burst of flavor.
• Spices: Incorporate cinnamon, nutmeg, or ginger for a warm, comforting twist.
• Citrus Zest: Add lemon, orange, or lime zest for a zesty, refreshing flavor.
• Herbs: Infuse your marshmallows with Earl Grey, jasmine green tea, or chai.
• Chocolate: Add in a couple tablespoons of raw cacao powder when whipping.
• Matcha: Try my matcha marshmallow recipe for a different healthy marshmallow option.
• Elderberry: No kid will turn down this remedy!
• Replace the water with 1 cup of clear juice (like apple, blueberry, or pomegranate). Since the juice is sweet, you can reduce the amount of honey to ¼ cup, but don’t adjust the sugar. It’s structurally important for fluff!

Storage Tips

Store your marshmallows in an airtight container at room temperature. To prevent sticking, dust them with arrowroot powder before storing. If you are planning on roasting marshmallows, definitely keep them at room temperature to dry out a little bit.

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Potential Substitutions

• Sweeteners: To substitute sweeteners, you do have options. Coconut sugar, panela sugar, and cane sugar all work as well. Keep in mind, the sweetener you use will alter both the flavor and the color of the marshmallows. Coconut sugar and panela sugar will provide a more golden marshmallow.
• Gelatin: To make these marshmallows vegan, you can potentially swap the gelatin for agar. I have not tried this, but it seems to be a successful alternative.

Why Homemade?

Store bought marshmallows are packed full of high fructose corn syrup and free from any health benefits. When made at home, marshmallows can be a perfect nourishing treat with the gut healing benefits.

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