Do you struggle with gut health, dull skin, brittle nails, or low energy? What if I told you that a sweet, fluffy treat could actually support your health? I recently discovered that marshmallows—yes, really!—might be more beneficial than you think. Let’s dive into with my homemade marshmallow recipe. It’s a classic treat with surprising health benefits for your well-being.
When you think of marshmallows, your mind probably goes straight to campfires, hot cocoa, or sugary store-bought treats. But did you know that marshmallows, particularly homemade marshmallows made from high-quality, natural organic ingredients, can offer some impressive health benefits?
Let’s take a closer look at why homemade marshmallows can actually be a part of your wellness journey — with the right ingredients.
Marshmallows don’t have to be a chemical indulgence with empty calories and health benefits. When made with healthy clean ingredients like grass fed gelatin, honey and ground cinnamon, marshmallows provide many health benefits and are also delicious!
Here are some health benefits that homemade marshmallows provide
Gut-Healing Properties
One of the star ingredients in homemade marshmallows is gelatin. High-quality, grass-fed gelatin is rich in collagen, which has been shown to support gut health. Gelatin helps repair the gut lining, making it a fantastic ingredient for those dealing with leaky gut, IBS, or general digestive discomfort. If you’ve been focusing on improving your digestion, marshmallows made with gelatin could be a soothing addition to your diet.
Skin, Hair, and Nail Support
Collagen, derived from gelatin, is a beauty powerhouse. Collagen is also essential for maintaining youthful, glowing skin, strong nails, and shiny hair. Regularly consuming collagen-rich foods can reduce wrinkles, improve skin elasticity, and even help with nail brittleness and hair loss.
I have just recently started eating more marshmallows, along with collagen and protein and have noticed that my nails are growing and feel stronger. That’s a huge win for me.
Joint and Bone Health
It is critical as we age to maintain healthy joint and bone health. Gelatin, a natural source of collagen, supports cartilage repair, improves joint mobility, and reduces pain associated with arthritis or inflammation. Whether you’re an active person or someone looking to stay active as you age, healthy marshmallows made with gelatin can help support your musculoskeletal system.
Quick Energy Boost
Homemade marshmallows made with natural sweeteners like honey or maple syrup provide a clean source of carbohydrates. You can even substitute allulose, a natural blood sugar friendly sweetener alternative. Marshmallows can give you a quick burst of energy without the blood sugar rollercoaster caused by processed, refined sugars. This makes them a great treat for active individuals, busy moms, or anyone needing a quick pick-me-up.
Allergen friendly
These homemade marshmallows do not include ingredients that can cause allergic reactions like store bought marshmallows can. Store bought marshmallows include corn syrup, sugar, dextrose, modified corn starch, gelatin, tetrasodium pyrophosphate (whipping aid), natural and artificial flavors, blue 1 to enhance texture and sweetness.
Gluten free
They’re naturally gluten-free and can easily be made dairy-free, making them a perfect treat for people with food sensitivities or allergies.
Did you know?
Did you know that marshmallows were originally created for medicinal purposes? Traditional marshmallows were made with marshmallow root, a plant known for its soothing mucilage properties. This natural coating can calm an irritated throat, ease coughing, and reduce inflammation in the respiratory system.
While today’s commercial marshmallows have strayed far from their herbal roots, homemade versions with marshmallow root extract can bring back these comforting benefits.
Marshmallow root, when used in recipes or as a tea, has natural anti-inflammatory properties. It helps reduce irritation in the digestive tract and respiratory system, making it particularly beneficial for people with conditions like acid reflux, gastritis, or chronic cough.
Healthy Homemade Marshmallow Recipe
Prep Time: 35 minutes Cook Time: 8 minutes
Ingredients
- 1 cup filtered water, divided
- 3 tablespoons grass fed gelatin
- 1 cup light colored honey, sugar or allulose
- 1-2 teaspoons vanilla extract
- ¼ teaspoon sea salt
- 1 teaspoon ground cinnamon
- ¼ cup arrowroot starch or organic powdered sugar
Instructions:
Use an 8×8 square baking pan or a 9×13 rectangle baking pan. Then line the pan with unbleached parchment paper (cut to fit in both directions if you’re using a square 8×8 dish), so you can easily lift up the marshmallows when they are set.
In a small bowl, combine the ground cinnamon and arrowroot starch, then stir to combine. Use half of the mixture to evenly distribute over the bottom of the lined pan, then set aside the rest of the cinnamon-arrowroot mixture for later.
Assemble your standing mixer with the mixing bowl and whisk attachment. If you don’t have a standing mixer, use a high-edge, large mixing bowl and a handheld mixer.
Add ½ cup of filtered water to the mixing bowl, then sprinkle the gelatin over the water. Let this sit as you make the honey mixture. This resting time is known as “blooming” the gelatin.
In a medium-size saucepan with high edges, add a ½ cup of filtered water, the honey, sugar or allulose, vanilla extract and sea salt. If you’re using a candy thermometer, place it in the honey mixture. If you’re not using a candy thermometer, make sure to set a timer for 8 minutes once the mixture starts to boil.
Over medium-high heat, bring the mixture to a boil, then reduce to medium heat to keep it simmering (it needs to stay simmering the entire time). Stir constantly as the mixture will start to bubble and get foamy the hotter it gets (stirring keeps it from overflowing). Allow the mixture to simmer until it reaches 240 degrees F (this will take about 8 minutes if you’re not using a candy thermometer), then immediately remove from the heat.
If using a standing mixer, turn the mixer on low speed, then slowly and very carefully drizzle the hot honey mixture in a thin continuous stream down the side of the bowl. This should take about 2 minutes – that gives you an idea of how slow you need to pour it. The honey mixture is very hot, so be careful while doing this.
Turn the mixer to high and continue whisking until the mixture becomes thick, glossy and has increased in volume – about 15 minutes. If you’re not using a stand mixer, follow the same directions above except start with your handheld mixer on low speed. Once you have added the honey mixture, increase your mixer to high speed.
Once the mixture has turned into marshmallow fluff, turn the mixer off and transfer the marshmallow fluff to the lined pan. Use a spatula to evenly distribute and smooth the top.
After the marshmallow fluff is distributed in the pan, evenly sprinkle the top of the marshmallow fluff with the remaining cinnamon-arrowroot mixture.
Now the marshmallows need to sit and rest at room temperature for at least 8 hours, or overnight.
When the marshmallows are set, remove them by lifting the parchment paper flaps, then set them on a flat surface or large cutting board (the marshmallows should still be on the parchment paper). Carefully and slowly peel away and remove the parchment paper from the sides of the marshmallows.
Use a large chef’s knife to cut the marshmallows into desired size. This usually makes about 30-40 mini marshmallows. Then grab a large mixing bowl and set aside.
Once the marshmallows are cut, take the remaining cinnamon-arrowroot powder mixture that’s left on the parchment paper and dump it in the mixing bowl that you set aside. Using clean hands, add some cut marshmallows to the mixing bowl, grabbing only a handful at a time, then toss them around to dust them with the cinnamon-arrowroot powder mixture. This helps keep all of the marshmallow edges less sticky and more “dusty” like the typical packaged marshmallows.
Enjoy these delicious marshmallows as is, or put them in a hot beverage of your choice!
Storage
Keep in a dry place at room temperature, stored in an airtight container dusted and coated with a little extra arrowroot powder or powdered sugar for up to 3 weeks.
Ready to enjoy a sweet treat that supports your health? Give marshmallows a try and see the benefits for yourself! Have questions or want more wellness tips? Subscribe to my email newsletter for more healthy insights or click here for a free 30-minute body goals call!
Juliet Cullins is a Board Certified Health & Wellness Coach (NBC-HWC) and also a Registered Diagnostic Medical Sonographer (RDMS). As a health coach, she focuses on holistic health and healing practices melding the eastern and the western worlds together!