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Gut-Healing Marshmallows

These gut-healing marshmallows (unlike the store-bought ones) are free of artificial sweeteners, chemicals, and common allergens. They’re fluffy, delicious, and surprisingly good-for-you!

gut-healing marshmallowsThese gut-healing marshmallows have been my go-to, guilt-free treat for the last several weeks. I’ve practically made them every day since I first created the recipe. They’re just too good to pass up!

Not only are these marshmallows delicious and gut-healing, they’re also so easy and quick to make. Seriously, my little nephew could make them without any help! So, if you typically stick to tossing cereal in a bowl or cooking boxed mac ‘n cheese, you’re in luck. These gut-healing marshmallows are fail-proof, even for the rookie chef!

This paleo-approved and SIBO-friendly recipe is tasty way to add some extra gut-healing gelatin into your diet, which I’m all about and we all could use!  Gelatin, is the gut-healing MVP and it’s great for:

  • Supporting proper digestion
  • Reducing inflammation
  • Restoring your gut lining
  • Boosting hair, nail, and skin health

Basically, all the good things we’re looking for!

gut-healing marshmallows

What You Need to Make Theses Gut-Healing Marshmallows

Filtered Water

Just as you should always drink filtered water, you should always cook with filtered water!

Gelatin

Gelatin is one of my favorite gut-supporting nutrients. I consume it daily. Gelatin is made from animal bone, skin, and tissues. Although it sounds gross, trust me – it’s not.  We’ve been consuming gelatin for thousands of years in the form of organ meats, connective tissue, and broth, but these days we don’t consume as much of it, which could be contributing to modern diseases. Gelatin helps heal the gut, reduce joint pain, improve skin, clear brain fog, reduce food intolerances/sensitivities, and more!  It’s rich in the amino acid, glycine, which is anti-inflammatory and can help improve sleep quality.

Vanilla Extract

Vanilla extract simply makes everything better. It’s an awesome, gut-friendly flavor to add to your baked goods or sweet recipes. Always opt for a high-quality organic, vanilla extract.

Sweetener of Choice

You can use your favorite natural sweetener, here. I like using monk fruit and maple syrup. Other options include stevia, honey, or coconut sugar. See below for the perfect combination I use!

 

How to Make These Gut-Healing Marshmallows

To make these gut-healing marshmallows, you will need a standing mixer or hand mixer (standing is preferred).

Add half your water to a large bowl and add 3 tbs gelatin. Let sit for 5 minutes.

Meanwhile, bring the remaining water to almost a boil.

Use the standing or hand mixer to whisk the gelatin water on low and slowly add in the almost boiling water. Sprinkle in your vanilla extract and sweetener of choice. Continue mixing on low for 1 minute, then increase to medium speed for 1 minute.

Finally, increase to high speed for 5-7 minutes, or until the mixture thickens and stiff peaks begin forming.

Immediately, pour the marshmallow fluff into a glass pyrex container and place in the fridge for at least one hour.

Slice into squares of your desired size and enjoy!

 

How to Serve Gut-Healing Marshmallows

I could snack on these marshmallows all day long, but they’re especially good on top of a latte, mushroom tonic, or hot chocolate!

 

Gut-Healing Marshmallows
 
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These gut-healing marshmallows are free of artificial sweeteners, chemicals, and common allergens. They’re fluffy, delicious, and surprisingly, good-for-you!
Recipe type: Snack, Dessert
Ingredients
  • 1 cup filtered water, divided
  • 3 tbs Gelatin
  • ½ tsp vanilla extract
  • Sweetener of choice (I like monk fruit!)
Instructions
  1. Place ½ cup of filtered water into a large, deep bowl.
  2. Sprinkle 3 tbsp of gelatin into the water and let it sit for 5 minutes.
  3. While you wait, heat up another ½ cup of water until it’s almost boiling.
  4. Using a stand mixer or hand mixer, whisk the gelatin mixture on low speed as you slowly pour the hot water into the bowl.
  5. Add in ½ tsp vanilla extract and your sweetener. I like using 1 tbsp of maple syrup + 1 tsp pure monk fruit- this combo was SO perfect!
  6. Continue whisking at medium speed for 1 minute, then increase to high for another 5-7 minutes or until the mixture thickens and peaks start to form.
  7. Pour the marshmallow fluff into a glass pyrex container and refrigerate for at least one hour.
  8. Slice and serve! You can eat the marshmallows as a snack or add on top of your latte or mushroom tonic.

 

 

The One Ingredient Waffle

Have you ever heard of such a thing, like The One Ingredient Waffle? It might sound too good to be true,   but I promise it’s not. This recipe is the real deal! And better yet, it’s approved for:

  • Gut health
  • Carnivores
  • Paleo diet
  • Keto diet
  • SIBO
  • Candida protocols
  • Whole 30 diet

Yep, it’s a true! This waffle is a treat that basically everyone can eat!  After all, when you’re healing your gut, your diet can easily feel restrictive. The best way to beat feelings of defeat and restriction is to get creative. Try experimenting, test new ingredients, opt for nutrient-dense foods, let go of the pity party, and make the one ingredient waffle! 

the One Ingredient Waffle

The Magic Ingredient 

So, what is this magic ingredient? Wouldn’t you like to know.. I’ll give you a few hints:

1. It’s used in most baking recipes.

Any guesses? No, none? Alright, clue #2:

2. It’s filled with healthy fats and protein.

Still stumped? Okay last clue:

3. It’s my favorite breakfast ingredient.

 

That’s right! The magic ingredient is EGGS! Did you guess right?

 

Health Benefits of Eggs

Eggs are easily one of my favorite foods. You can eat them for breakfast, lunch, or dinner. They’re a solid source of healthy protein and fat, too!

Despite common belief, egg yolks are actually one of the most nutrient-dense foods available. I’ve already discussed the misconceptions about dietary fats, here, but this is your reminder that fats are not the enemy. That is- naturally-sourced fats. I’m not talking about the man-made fats, like Crisco or canola oil. In fact, the fat in eggs, specifically in the yolk, provides plenty of essential vitamins and minerals, including:

  • Vitamin A
  • Folate
  • Riboflavin
  • Choline
  • Phosphorous
  • Selenium

However, quality always matters. Opt for pasture-raised, organic eggs as often as possible. Or, if available, get eggs from your local farmer! These high quality eggs will naturally contain more nutrients.

Eggs are also packed with protein. One large egg, including the white and yolk, has 7-8g of protein. In case you haven’t heard, you should minimally consume about .8g of protein per pound of body weight, daily. For example: If Sally weighs 100 pounds, she should consume at least 80g of protein daily.

How much protein do you consume daily?

 

How to Make The One Ingredient Waffle

It’s really quite simple. To start, you’ll need 4 pasture-raised, organic eggs. 

Scramble the eggs well. Add a sweetener, if you want. I like using this stevia. You can also add vanilla extract for flavoring, but I wanted to keep it simple. 

Then, pour the “batter” into the waffle waker and trick yourself into thinking you’re eating carbs. 

Finally, top your waffle with grass-fed or coconut yogurt, cinnamon, chocolate chips, ghee and salt, whatever you want – the world is yours!

the One Ingredient Waffle

The One Ingredient Waffle
 
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The One Ingredient Waffle is paleo, keto, SIBO, and gut-approved. With just one ingredient, you have a tasty, satisfying, healthy breakfast!
Recipe type: Breakfast
Serves: 1 serving
Ingredients
  • 4 pasture-raised, organic eggs
  • Optional: stevia, vanilla extract
  • Topping Ideas: grass-fed or dairy-free yogurt, cinnamon, berries, dark chocolate, ghee
Instructions
  1. Scramble the eggs.
  2. Add a sweetener if you'd like. I prefer to use stevia. You can also add vanilla extract for flavoring.
  3. Pour the "batter" into your waffle maker.
  4. Top with grass-fed or dairy-free yogurt, cinnamon, chocolate chips, ghee and salt, whatever you want- the world is yours!
  5. Enjoy!

 

COCONUT BUTTER & JELLY CUP (single-serving, 4 ingredients, sugar-free, paleo, keto)

I saw someone eating a peanut butter and jelly sandwich the other day and had the idea to recreate it as a healthy dessert!  I used to live for PB&Js as a kid.  Since I don’t eat peanut butter anymore (aflatoxin/mold), and the only nut butter I had in the house was coconut butter, this recipe was created.  It didn’t disappoint!  I bet this might be even more delicious if you used SunButter or a Sprouted Almond Butter, so please let me know if you do use any of those and how they turn out.

 

 

I tend to avoid multi-layer desserts, since they require extra steps and seem to take a bit longer (#lazy), but this one is maybe an extra 2 minutes and it’s so worth it!  This is another single-serving recipe (for my/your lack of willpower), but feel free to multiply it to create a full batch.

 

 

Hope this recipe brings you a bit of nostalgia for your own childhood.  Please let me know me if you recreate this one and how it turned out.  Tag me on Instagram, so I can see and share them!

 

COCONUT BUTTER & JELLY CUP (single-serving, 4 ingredients, paleo, keto)
 
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Author:
Recipe type: Dessert
Serves: 1
Ingredients
Instructions
  1. Boil water.
  2. While water is boiling, mash raspberries with a fork in a small bowl.
  3. Once water has come to a boil, combine the water with the gelatin and mix. Then add in the raspberries and sweetener of your choice (I used ⅛ tsp of monk fruit). Mash until well-combined.
  4. Set that aside and let cool.
  5. Combine the coconut butter, coconut oil and sweetener (I used ¼ tsp of monk fruit) and mash/stir with a fork until well-combined.
  6. In a muffin tray, add half of the coconut mixture to 1 muffin tin. Freeze for about 10 minutes or until solid.
  7. Pour the raspberry filling on top, then top with the remaining half of the coconut mixture.
  8. Freeze again for 10-15 minutes or until solid.
  9. Pop the cup out and enjoy!

 

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SINGLE-SERVING CHOCOLATE CHIP MUFFIN (sugar-free, paleo, keto, SIBO-friendly)

I don’t know about you, but I have zero self-control when it comes to dessert.  Sweet treats don’t last more than a day in my house, and even that is generous.  It’s so serious that I even bought a $70 time locking container to put treats in (that I quickly returned, because $70?!?!).  Every time I bake a batch of cookies or muffins, I immediately give most of them away to clients, friends, strangers on the street.  Anything to get them out of my house, where I will likely inhale the whole batch within hours.

 

 

 

Why don’t I just stop making them, you ask?  Because I love healthy treats and I don’t think life is meant to be lived without them.  The only answer, then, is to create single-serving healthy treats that’ll leave me feeling satisfied without 11 other servings  tempting me with their deliciousness.  And, apparently, I’m not the only one.  I asked my Instagram family if they lack self-control like I do and the resounding answer was YES!  Which is what leads me here, to the first of many single-serving dessert recipes I’ll be creating.

 

 

I was amazed how good this muffin came out, because coconut flour can be challenging to bake with.  It was my first attempt at creating it, and it turned out perfectly!   Let me know if you try this muffin recipe, and comment below with some other single-serving desserts you’d like to see!

 

CHOCOLATE CHIP MUFFIN FOR ONE (sugar-free, paleo, keto, SIBO-friendly)
 
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Author:
Recipe type: Dessert
Serves: 1 muffin
Ingredients
  • 2 Tbsp Organic Coconut Flour
  • Pinch of Vanilla Powder or Extract
  • Pinch of Sea Salt
  • 2 Tbsp Vanilla Ghee (unflavored will work fine, too)
  • 2 tbsp Almond Milk
  • Stevia, to taste (I used Omica Organics Stevia and used 10 drops)
  • 1-2 tbsp Chocolate Chips or Chunks (I used ½ Addictive Wellness Chocolate, chopped up)
Instructions
  1. Preheat the oven to 375º.
  2. Line a muffin tray with 1 parchment muffin liner.
  3. Mix the coconut flour, vanilla, and sea salt until well-combined.
  4. Then, mix in the ghee, almond milk, and stevia until well combined.
  5. Next, fold in the chocolate chips.
  6. Pour the batter into the muffin liner and place in pre-heated oven. Immediately turn the oven down to 350º.
  7. Bake for about 20 minutes or until a toothpick comes out clean.
  8. Be patient, and let it cool down for at least 10 minutes (this will help it not fall apart!).

 

 

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THE BEST CHOCOLATE CHIP COOKIES (paleo +vegan +keto)

These might seriously be the most delicious cookies I’ve ever tasted.  They are my go-to for every potluck and they are always devoured!  Even people who eat “real” cookies (made with wheat flour, dairy, and sugar) love them.  Trust me, they are a hit.  With super simple and minimal ingredients, they’re so easy to throw together, too.

When I’ve made paleo and vegan chocolate chip cookies in the past, they never have that same moist, chewy texture I was looking for.  But these definitely do!

Just throw all of dry ingredients in a bowl, and mix together until well-combined.

 

Then add the wet ingredients and mix until well-combined.  The mixture should be pretty crumbly, but once you roll them into balls, it should stick together.  You can fold in the chocolate chips at this point, too.

 

 

There’s already very minimal sweetener in this, but if you’re looking to make these keto-friendly, you can leave out the sweetener entirely.  Just let them sit a bit longer (another 10-15 minutes or so) after you bake them to let them firm up.  You can also leave out the chocolate chips, as pictured below, and they’re still pretty yummy!

My patience is always tested (and pretty much always fails!) when I pull these babies out of the oven to let them cool down.  Fresh out of the oven chocolate chip cookies are my vice, and I can’t help but to sneak a taste.

 

 

This recipe is in my free recipe book along with 9 other delicious paleo + vegan, gut-friendly creations.

If you try these, I’d love to hear how they turned out!

 

THE BEST CHOCOLATE CHIP COOKIES (paleo +vegan +keto)
 
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Author:
Recipe type: Dessert
Serves: 12
Ingredients
Instructions
  1. Preheat oven to 350º.
  2. Mix together almond meal, sea salt, and cinnamon.
  3. Add the melted coconut oil, sweetener, and vanilla, until well-combined.
  4. Gently fold in the chunks of the chocolate bar or chocolate chips.
  5. Form the mixture into little balls, and lightly flatten onto a parchment-lined cookie sheet.
  6. Bake for 12 minutes, or until cookie edges begin to brown.
  7. Remove from the oven, and let cool for 10 minutes, then dig in!

 

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2-INGREDIENT COOKIES (vegan, paleo, nut-free, sugar-free, gluten-free, lowFODMAP)

If you know me, you know I’m all about that dessert!  It’s my favorite meal of the day, and I can hardly get through 24 hours without it.  So, when I can make a sugar-free dessert that’s made with actual whole food ingredients (no flours here!), it brings me the most joy ever.  This recipe will bring you joy, too, because it’s super simple, easy to make, and you probably have these ingredients in your kitchen right now.

 

 

These babies are also SIBO and lowFODMAP friendly, for anybody dealing with IBS or SIBO (which I am – more on this another time!).

 

 

I didn’t have chocolate chips on hand, but feel free to add them in.  They’re even more delicious with them!

 

 

To get more desserts like this, get my FREE RECIPE BOOK here!

 

2- INGREDIENT BANANA COCONUT COOKIES (vegan, paleo, nut-free, sugar-free, gluten-free, lowFODMAP)
 
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Author:
Recipe type: Dessert
Serves: 12 cookies
Ingredients
Instructions
  1. Preheat the oven to 350°.
  2. Line a cookie sheet with parchment paper.
  3. Place all of the ingredients (except the chocolate chips) in a food processor until well combined.
  4. Stir in the chocolate chips.
  5. Roll into balls, then set on the cookie sheet. Press down lightly to flatten.
  6. Bake for 25-30 minutes or until they start to brown.
  7. Let cool and enjoy!

 

 

 

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8 SIMPLE WAYS TO BEAT SUGAR CRAVINGS

Hi, my name is Amanda, and I am a sugar addict.  My sugar addiction started when I was a kid.  I used to sit and do my homework over an entire box of Oreo cookies.  As a teenager and young adult, not much changed.  I could still easily eat a box of cookies, a few bags of candy, and an ice cream sundae to polish it off.  Ugh, just thinking about it now gives me a stomachache.

Even though these days, I eat a pretty nutritious diet, sugar still has it’s sweet little hold on me.  Whether it’s the raw chocolate treats at the health food store or the gluten-free vegan muffin at the coffee shop, I have to work incredibly hard to restrain myself.  I’ve seen the effects sugar can have not only on my body, but also on my mood, brain, and skin.  And let me tell you, it ain’t pretty.   So, I steer clear of it as much as possible these days with a few simple tricks.  Here’s how you can, too:

 

  1. HYDRATE.

    Many times when you have a sugar craving, what you are really feeling is dehydration.  Starting your day with 32-ounces of fresh lemon juice in high-quality water can set your whole day up for sugar-free success.  But if those sugar cravings still hit, try chugging some water instead.

  2. MOVE.

    Another cause of sugar cravings can be a lack of serotonin, which can be increased by incorporating movement into your daily life.  Find a way to fit in some exercise each day, since you’ll also get so many additional benefits!   If that craving still hits, try to put it off with a quick 10 minute walk or even a few burpees.

  3. SLEEP.

    You’ve been there, those nights where you’ve only gotten 3 hours of sleep, at best, and the insatatiable hunger you have would put a 300-pound football player to shame.  You can blame your hormones for this one.  Leptin, the satiety hormone, is reduced when you don’t get enough sleep, making you want to eat everything in sight.  Be sure you’re getting good, high-quality sleep, and if necessary, take naps.

  4. MEDITATE.

    Be still and feel your feelings.  I know, personally, whenever I have feelings come up that I’d rather not deal with, I make the run for a sugary treat.  But guess what, it never makes me feel better.  Ok, maybe for that moment, but it’s fleeting.  When you find yourself in that same situation, just sit with those feelings and as the saying goes, this too shall pass.  Sure, it’s challenging, but if you can make it through, it’s also extremely rewarding and worthwhile.

  5. EAT NUTRIENT DENSE FOODS.

    Nutrient deficiency leads to chronic overeating and poor food choices.  Your body is not hungry for calories, your body is hungry for nutrients.  When you’re feeding yourself enough nutrients, cravings will dissipate and you won’t need that sugary “pick-me-up.”  So, eat lots of green leafy vegetables and fill your plate up with the colors of the rainbow.  And do me a favor, please don’t start your day off with a sugary, refined-carbohydrate breakfast.  That is setting yourself up for failure all day long.

  6. GET RID OF IT ENTIRELY.

    I don’t believe in moderation, especially when it comes to refined sugar.  It’s like telling an alcoholic it’s okay to have a drink every now and then.  One cookie leads to two and the next thing you know you wake up with a bloated belly, an empty box of donuts on your coffee table, and a heart full of regret.  Not fun.  And just as one would tell an alcoholic to keep the liquor out of their house, I’m telling you to keep the sugar out of your house.  It’s much more difficult to eat something that isn’t available.  Sure, you could get in your car and drive to the nearest 7-11, but that requires much more effort.

  7. GIVE IN (with a sugar-free treat!).

    All that being said, there are times when you just need that sweet little treat, and I’m here to tell you that you can have it.  You can even have it every day.  The trick is to choose quality over quantity.  When you eat the real thing, you’ll need less of it and you won’t find yourself in that sad, regretful pile of donuts in the morning.  There are so many options now, with stevia and monkfruit sweetened treats hitting the shelves on the daily.  Both stevia and monkfruit don’t spike your blood sugar, so you can enjoy them guilt-free, unlike artificial sweeteners (Splenda, Equal, NutraSweet) that have a long list of side effects, including impaired metabolism, cancer, and more sugar cravings (yikes!).

    Just be sure to use high-quality versions of stevia4-Ingredient Healthiest Caramel Ice Cream.  Here are a few of my favorite sugar-free treats:

    • Addictive Wellness Chocolate & Elixirs.  Not only are these chocolates and elixirs sugar-free, keto, vegan, and delicious, but they’re also filled with the most healthy & potent super herbs and medicinal mushrooms!  They have a chocolate for your every need, whether it’s energy, focus, beauty, tranquility, love (be careful with this one!), and even femininity (for that time of the month, ladies).
      • PRO TIP: Mix the Caramel Elixir Blend with unsweetened almond milk for a beverage that tastes like Lucky Charms!
    • Keto Cups from Eating Evolved.  These chocolate coconut butter cups are basically just cacao, coconut butter, and MCT oil, but they taste like pure magic.  I prefer the ones with stevia, but if that’s not you’re thing, they also have ones without.
    • Phi Kind Chocolates.  Another keto-friendly chocolate treat, with the highest quality ingredients: cacao, MCT oil, and sweetened with corn-free erythritol and stevia.  A plethora of truffle flavors for your every desire.  I’m not a cherry dessert fan, but the Cherry Almond Butter Chocolate truffles are my surprise favorite flavor.

 

Did you find these tips helpful?  Share your own tips below!