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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
 
Prep time
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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!

 

FOOD COMBINING CHART

Since so many of you had questions about food combining after my last blog post, The Food Combining Trick for Weight Loss and Optimal DigestionI wanted to create an easy-to-read chart for you to use.  A cheat sheet, if you will.

Please let me know if you have any questions about this or any foods you’d like me to add to this!

 

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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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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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