Healthy Marshmallow Recipe (GAPS, Paleo, Vegan, Sugar-Free)

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Craving a vanilla sweet roasted marshmallow? This healthy marshmallow recipe is so satiating and a perfect holiday or summer time treat. GAPS, Paleo, Vegan, Sugar-Free, Gluten Free.

gelatin vanilla homemade marshmallows on a plate gaps diet paleo

Following repeat strep throat infections, we opted to do another quick round of the GAPS protocol to help restore a healthy microbiome. We were all so excited to have this delicious healthy homemade marshmallow treat, as it is GAPS legal! In her famous GAPS book, Dr. Natasha cautions against the regular use of commercial gelatin. If significant healing is needed, be aware of not over-using this ingredient.

GAPS Diet Marshmallows-No Sugar

Most commercially available marshmallows are no longer even made with sugar, but with high fructose corn syrup. We know both sugar and corn syrup compromise our immune systems and gut health. Our family enjoys plenty of desserts, but we generally sweeten them with honey. We have, on occasion, allowed the use of this brand of commercial marshmallow for travelling, holiday treats from family, etc. These have sugar and are not GAPS legal. So most of the time we prefer to stick with this sugar-free healthy homemade marshmallow recipe.

Roasting Healthy Homemade Marshmallows

Our kids were super excited to be able to enjoy marshmallows, especially roasted, while following the GAPS diet protocol. This recipe has been a blessing for us! A couple considerations to roasting these marshmallows:

1. Because they are made of honey, they can melt and brown very quickly!

    roasted gaps diet marshmallow
    healthy homemade marshmallow beginning to melt during roasting

    2. We found it worked best to cook very quickly over a hot fire- literally a couple seconds near the flames. This technique allows it to be quickly browned without melting, like this:

    roasted browned marshmallow on roasting stick homemade gelatin gaps diet
    healthy marshmallow roasted quickly over hot flames

      Healthy Paleo Marshmallow Fluff

      If you enjoy marshmallow fluff, you can skip the roasting and just lick this right off the spoon! We often eat the marshmallow fluff fresh before pouring the “batter” into a 9×13 pan to set into marshmallow consistency.

      healthy marshmallow batter in 9x13 pan lined with parchment paper
      marshmallow “fluff”/batter poured into a parchment paper lined 9×13 pan

      Healthy Marshmallow Recipe

      Healthy Marshmallow Recipe (GAPS, Paleo, Vegan, Sugar-Free)

      roasted gaps diet marshmallow

      Ingredients

      • 1 cup of water, divided
      • 1 cup raw honey
      • 3 tablespoons grass fed beef gelatin
      • 1 teaspoon real vanilla extract
      • 1/4 teaspoon sea salt

      Instructions

      1. Line a 9x13 pan with unbleached parchment paper.
      2. Add 1/2 cup of water, honey, and salt in a pot on medium heat. Slowly bring the mixture to a boil, stirring constantly. Once it boils and begins to foam, stir for about 5-10 minutes, until it the mixture looks a little thicker and grainy. Remove from heat immediately after texture change and allow to cool for 5 minutes.
      3. Add 1/2 cup warm water and gelatin to the stand mixer bowl and mix on low/medium.
      4. Slowly (over 3-4 minutes, so gelatin does not get too hot) pour in the honey mixture to the stand mixer bowl.
      5. When all the honey is added, turn the mixer on high.
      6. Continuously scrape the sides of the mixing bowl with a spatula while mixing on high speed.
      7. Mix until the batter changes consistency. It should double in volume and begin to form "peaks". This means when you lift the dripping spatula, the batter will look like a mountain peak, "standing up". This may take about 6-12 minutes depending on your mixer.
      8. Quickly pour batter into parchment paper lined 9x13 pans and smooth the top immediately.
      9. Allow the marshmallows to set in the fridge for about 1-2 hours or at room temperature for about 6 hours.
      10. Cut into desired sizes, once set.

      gelatin vanilla homemade marshmallows on a plate gaps diet paleo

      © kaylaruetten@growingthroughgaps.com

      Don’t forget to lick the spoon!

      For other healthy GAPS dessert recipes click here – all have been tried in my home and are child approved! 🙂

      Resources

      Posts

      What is the GAPS Diet? An Easier Explanation
      How to Start the GAPS Introduction Diet?
      GAPS Diet Desserts

      Favorite book

      Gut and Psychology Syndrome

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      5 Comments

      1. What a great idea! I never thought to make homemade marshmallows – and healthier, love it! Thank you for this recipe, going to have to give it a try! 😉

        Reply
      5. Pingback: Gluten-Free, Dairy-Free, Sugar-Free Desserts (GAPS, Paleo) - Growing Through Gaps