Naturally gluten free coffee cake made with whole grain oat flour. Perfectly sweet with a cinnamon crumble topping. This real food treat is the perfect addition to a weekend breakfast. This post contains affiliate links, which means I make a small commission at no extra…
Everything you need to know about cooking with cast iron. Learn how to cook with cast iron, proper care, and how to season it. I bought my first cast iron pan about 6 years ago now. The first time I used it, I washed it…
Refined sugar free, paleo, and GAPS friendly healthy homemade marshmallows. Perfect for roasting, adding to your morning coffee, or enjoying alone.
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.
Not only do these marshmallows taste delicious, but they are made with gelatin. Gelatin is a great source of glycine, proline, and glutamic acid, which converts to glutamine in the body. These days we don’t get a ton of these amino acids in our diet due to our focus more on muscle meats. I’m always looking for ways to get gelatin into my diet, usually by way of homemade bone broth, homemade fruit juice gummies, and these yummy marshmallows. Glutamine is especially important for those dealing with leaky gut.
These homemade marshmallows are perfect for roasting around the campfire or adding to hot chocolate. However, my very favorite way to enjoy them is added to my morning coffee. They really do just add a little something special to the start of your day!
What You Need To make Healthy Homemade Marshmallows
To make these marshmallows, you only need a few ingredients. Water, gelatin, sweetener of choice, and a mixer. A stand or hand held mixer is required to add air into the marshmallows to make them pillowy.
Water: Water is required to allow the gelatin to bloom.
Gelatin: My favorite gelatin is from Perfect Supplements. It is important to me to purchase high quality, grass-fed gelatin. This is the only company I have found that tests for glyphosate residue. Their products perform well and are so reasonably priced, especially considering the quality!
Sweetener: 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!
Can I Make Substitutions In The Marshmallow Recipe
With a short ingredient list, there aren’t a whole lot of substitutions to be made in this recipe, but you do have a couple of options!
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.
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.
Tips For Making Homemade Marshmallows
Flavor: Marshmallows can be flavored in so many ways. Use your favorite extract like vanilla or peppermint. For a chocolate version, add in a couple tablespoons of raw cacao powder when whipping.
Storage: Store your marshmallows in the fridge, or at room temperature. They do not need to be refrigerated, however I often do for no particular reason. To keep them firm and dry, room temperature is the better option. If you are planning on roasting marshmallows, definitely keep them at room temperature to dry out a little bit.
To Prevent Sticking: To prevent sticking there are a couple of things you can do. First, line whatever dish you use, baking sheet or baking dish, with parchment paper. You can then lightly dust that parchment with arrowroot powder. After the marshmallows are set overnight, dust again with arrowroot before slicing. Add a little extra before transferring them to an airtight container for storage. I personally skip both steps, and just pour the marshmallow fluff directly into a 9×13 pan with a lid. After setting, I slice them and keep them stored in the same pan. I don’t experience too much sticking, but I also don’t mind if they don’t look perfect! The pan is easy to clean.
To Make Mini Marshmallows: Line a baking sheet with parchment paper, sprinkle with arrowroot powder, and spread the marshmallow fluff over top in a thin layer. Once set, cut into small pieces.
How To Make Homemade Marshmallows
Start by adding 1/2 cup of water to a large bowl, or the bowl of a stand mixer. Sprinkle the gelatin over top of the water and allow it to bloom.
Next, add remaining 1/2 cup of water and the honey to a sauce pan. Bring mixture to a boil, then reduce heat to a simmer for about 5 minutes.
Turn the stand mixer or hand mixer on low speed, and begin to mix the bloomed gelatin. In a slow stream, pour the sweetener mixture into the bowl while mixing. The gelatin will begin to melt into the mixture.
Turn the mixer up to high speed and beat for 8-10 minutes. Keep in mind your elevation and your mixer will play into how long you need to mix the marshmallows for. You are aiming for a glossy, thick, white marshmallow fluff.
Next, quickly transfer the marshmallow fluff to your baking sheet or baking dish. It will set quickly, so you need to work fast. To prevent sticking, you can line your dish with parchment paper and arrowroot powder. I personally just add it straight to a 9×13 dish so I can add a lid and store easily.
Allow marshmallows to set overnight, if you can wait that long!
Once set, cut marshmallows into cubes, whatever size you prefer. Next, toss with arrowroot powder to avoid sticking. Again, this is a step I skip! I just slice the marshmallows in my baking dish and store as is with a lid.
- 1 cup water, divided
- 3 tbsp gelatin
- 1 cup honey
- 1 tbsp vanilla extract
- 1 tbsp arrowroot powder (optional)
- Add 1/2 cup water to a large bowl or the bowl of a stand mixer.
- Sprinkle the gelatin evenly overtop and allow to bloom.
- Add remaining water and the honey to a saucepan. Bring to a boil, then reduce heat and simmer for 5 minutes.
- Start to mix the bloomed gelatin on low speed. In a slow stream, pour in the honey mixture.
- Add the vanilla extract.
- Turn the speed of the mixer up to high. Beat for 8-10 minutes, until it has turned into thick, glossy white marshmallow fluff. The fluff should barely drip off of the mixer.
- Quickly pour the marshmallow fluff into a parchment lined baking dish or baking sheet.
- Allow marshmallows to set overnight before slicing into squares.
- To prevent sticking, toss in arrowroot powder. I usually skip this step.
Store marshmallows at room temperature. If you plant to use for roasting, allow them to dry out on the counter for a couple of days.
Pin It For Later
Five ways to reduce toxins in your home now. Tips to reduce your toxic load and begin your natural living journey. I am so passionate about doing whatever I can to reduce my toxic load, and helping others do the same. While we can’t remove…
The essential oil industry is constantly growing, and it isn’t regulated. Learn why I chose doterra essential oils. Quality, safety, and transparency matter when it comes to essential oils. Why dōTERRA First off, please know that I am sharing my opinions as a loyal customer,…
What is a pro-metabolic diet? Simply put, it is a way of eating that supports metabolic health. The metabolism is a window into our overall health.
To put it simply, a pro-metabolic diet is essentially eating in a way that supports the metabolism.
What Is The Metabolism?
Chances are when you think of the metabolism, you think of the rate in which we burn fat. In reality it is responsible for every single metabolic process that takes place in our bodies. If you want to get a good picture of your overall health, take a look at your metabolism.
Our metabolism is responsible for thinks like your immune system, sex hormones, and so, so much more. Our metabolism is how our body takes things like glucose, vitamins, minerals, proteins, and fats and turns them into energy, or heat.
If our metabolism is not functioning optimally, we will see that through symptoms. For example, our metabolism directly impacts our hormones. Our cells use hormones as chemical messengers. When our cells are stressed out, not functioning properly, or haven’t been given the tools they need to function properly (ie, food!), our hormones are going to begin to get a little out of whack.
Are The Health Foods You Are Eating Really Healthy
I have lived through green smoothie phases, loading up on raw kale, and consuming nut butters by the spoon full – all of which mainstream health advice would praise you for. When we take a step back it is so clear that these foods in large quantities can be huge stressors to our digestive system, our thyroid, and our metabolism. It’s not that these foods are inherently bad, but where in nature would we be pounding back nuts in absurd amounts (especially due to nut milks) without properly preparing? Absolutely nowhere.
If you really think about it, do you crave these foods? Has your body ever begged you for them? I’m guessing not, especially the raw kale salad. If you think you crave raw kale, it is likely the fats in the dressings you’re after, because I think it’s safe to assume you aren’t eating raw kale all by itself. Nut butter? Maybe you think you crave it because you can’t get enough, but if those fats were truly nourishing you, you’d feel satisfied after just a bit.
Children are so intuitive, and I don’t think we give them enough credit. Fruits and milk always seem to be kid favorites, and for good reason. These foods that mainstream health advice may have told you are ‘bad’ are so nourishing to our bodies.
What Is A Pro-Metabolic Diet?
A pro-metabolic diet is a way of eating that supports metabolic function. It is getting nourishing our bodies with foods that support of our biology. If you understand basic human physiology, there is no question on whether or not these foods are metabolically supportive.
When we talk about pro-metabolic eating, it really is based off of human physiology. Maybe you have heard that carbohydrates are bad. That seems to be a common misconception. Well, when we look at human physiology it is crystal clear that our bodies run on glucose. That isn’t an opinion, that is fact.
How The Pro-Metabolic Diet Supports Our Body
Consuming a diet rich in bioavailable foods is how we support our metabolism. Bioavailable foods are easy to digest, nutrients are easily assimilated and absorbed, and they are easy for the body to use as energy. Our modern day world is so packed full of stress in every way. We are constantly exposed to stress. Environmental toxins, EMF’s, pharmaceuticals all contribute to stress, let alone our day to day lifestyle stress. Our bodies are in a constant state of stress, and eating a metabolically supportive diet is the perfect way to combat stress hormones.
When we are running on stress hormones, thyroid hormone production is impacted. Our thyroid function determines our metabolic function. When we are stressed, thyroid is impaired, therefore our metabolism is impaired. Our bodies goal is to feel safe. When it is in that state of stress, it will slow our metabolism right down in order to avoid expending more energy than necessary.
It is literally impossible for us to completely avoid stress in this day in age. By consuming metabolically supportive foods, we can support metabolic function. If we are fueling our bodies properly and enough we can lower those stress hormones.
Why The Pro-Metabolic Diet Works
First off, I really hate to call this a diet, because it is so far from one. This is getting back to fueling our bodies as they were meant to be fueled. Plus, most diets I have seen don’t include the foods our bodies naturally gravitate towards.
My eating a pro-metabolic diet, we are simply focusing on foods that support our bodies on a cellular level. Our cells preferred source of energy is glucose, aka, carbohydrates. Every single cell in our body runs on glucose.
If we’re eating a low carbohydrate diet, we will likely be riddled with symptoms. Our bodies need glucose. If we aren’t getting it from the food we eat, our bodies will make it. Gone low carb? Your body is going to convert protein and fat into glucose. There’s no getting around it – our bodies run off of glucose, and we can make it a lot easier on it if we just give it what it’s asking for.
The liver needs glucose to properly detox. If it isn’t getting it from food, it’s going to use the process gluconeogenesis to break down muscles, tissues, and organs to get what it needs. This is a guaranteed way to elevate stress hormones. If we are constantly not giving our bodies what it needs like this, those elevated stress hormones are going to impact thyroid function, and therefore metabolism. Obviously this is not what we are after.
We know our bodies need glucose, so why are we trying so hard to avoid carbohydrates? I don’t think it’s too hard to understand that if we fuel our body with what it needs, instead of trying to trick it, our health will improve.
Eating pro-metabolically is feeding our body as it is intended to be fed. Eating in a way that is supportive to our body means less stress on the body, and that it will have an easier time handling external stressors.
What Are Pro-Metabolic Foods
Well, foods like fruits, root vegetables, honey, maple syrup, grass fed and pasture raised meats, eggs, saturated fats like butter and coconut oil are all going to be very metabolically supportive. Notice how most of these foods have been demonized. These foods are getting back to our roots, before diet culture and big industry began to dictate how we eat.
A diet high in polyunsaturated fatty acids (PUFA’s) like vegetable oils and nuts are not going to support the metabolism. That doesn’t mean to avoid them completely, just something to be mindful of.
I know often times people want a set list of foods they can and cannot eat. That’s diet culture stepping in. There are no rules. This isn’t a diet, it’s learning how to best fuel your body. A simple way to test how a certain food works for you is by getting familiar with your temperatures and pulses. You can learn all about that here.
Signs Of A Strong Metabolism
Listed below are some markers of good health. Chances are if you aren’t ticking most of these boxes, your metabolism needs a lot of love.
- Warm Hands & Feet
- Steady Energy Throughout The Day
- Strong Libido
- Easily Falls Asleep & Stays Asleep
- Strong Hair & Nails
- Great Digestion
- 1-3 Good Bowel Movements Every Day
- Regular Periods/Ovulation Free From PMS Symptoms
- Happy & Positive Disposition
- Maintains Weight Easily
- Strong Immune System
- Waking Up With An Appetite!
- Basal Body Temperature Between 97.8-98.6 F or 36.6-37.0 C
- Pulses Between 75-90 BPM
Low sex drive, mood swings, low energy, and hair loss are all much too normalized. A strong libido is a sure sign that our body is craving reproduction. If we constantly have a low sex drive, it is likely because our body is not in a great place to reproduce. Mood swings may be common, but they are not at all normal. It may sound far fetched to live daily life without experiencing these symptoms, however it is totally possible when we treat our bodies with respect.
How To Support The Metabolism
Increase your calories! Most clients I see are not eating near enough calories. If you are eating 1200 calories a day, please know that is enough for a toddler. Grown women need far more calories than the diet industry claims. For most women, 2000 calories per day should be a minimum. Fuel your body well and it will function as it’s supposed to. When we are constantly eating less than our bodies require, our metabolism is going to slow right down. This is because if our body isn’t getting what it needs, the metabolisms goal is to conserve energy.
Eat when you wake! It is more common than not to have a low appetite upon waking. By the time you wake up in the morning, you have already been in a fasted state for likely a minimum of 8 hours. By this point, your glycogen stores are going to be depleted. Your body needs some fuel! Skipping breakfast, and on top of that, consuming coffee on an empty stomach, is a sure way to negatively impact your thyroid, and therefore your metabolism. Aim to have your first meal within 30 minutes of waking. If you’re not hungry, start by implementing a snack first thing. As your metabolism begins to heal, your appetite will come back.
Eat Carbohydrates, Protein & Fat Together. Protein and fat will help to slow the release of glucose into the blood stream. This means no crashes in energy! We all have experienced those incidences when we eat a ton of carbohydrates alone, have a huge spike in energy, followed by a crash. Combining carbohydrates, protein, and fat together will keep you off of the blood sugar rollercoaster.
Swap the PUFA’s for saturated fat. If you still believe that saturated fats cause heart disease, please know this has been debunked for decades. Saturated fats are much more stable than polyunsaturated fatty acid’s. PUFA’s can be disruptive to our thyroid, and therefore impact our metabolism. Nuts are high in PUFA’s, and these days with nut milks, nut cheeses, and nut flours, we are pounding them back on a daily basis. On top of that, we aren’t even preparing them properly. Ditch the nuts and focus on saturated fats which have the fatty acids to support metabolic function.
Resources For A Pro-Metabolic Lifestyle
More Posts You Will Love
Pin It For Later
Learn how to make a gallon of natural homemade laundry detergent for less than $4. This laundry detergent is completely natural, non-toxic, safe and most importantly, it’s effective. This recipe will allow for 50-64 loads per batch, so the cost is less than 8 cents…
Tracking temps and pulses is a great way to check in on your metabolic health. Body temperature and heart rate are two vital signs. Before I dive into how to track temps & pulses, of course you’re going to want to understand why you would…
Homemade gluten free garlic & herb crackers recipe using sourdough. These recipe is a great healthy way to use up extra sourdough starter!
When my husband first tried these crackers he assumed they were store bought. “You made these?!” were his words after I shared that they were homemade. I know that could be taken either way, but he meant it as a compliment. Plus, I’m fairly confident in my skills in the kitchen so no offense was taken.
Most gluten free crackers available are either filled with crappy ingredients, don’t taste great, or they’re just expensive. I so often see people following a gluten free diet out of thinking it’s the healthier option, however most packaged gluten free products end up being worse off than their gluten filled counterparts. It takes a lot more ingredients to make gluten free foods taste and act like gluten containing varieties.
I don’t typically buy gluten free crackers often because a box of our beloved Mary’s crackers run at about $9 a box. That is a lot of money for a box of crackers that honestly don’t go that far! This recipe is beyond simple, and well worth the little effort they do take. Your family, your body, and your wallet will thank you for these!
What You Need To Make These Crackers
To make homemade sourdough crackers you need just a few simple ingredients. In my recipe I use a mix of white rice flour, brown rice flour, psyllium husk, melted butter, water, dried herbs, salt, and of course, gluten free sourdough starter.
Can I Make Substitutions
I have not tried making this recipe with substitutions, so I can’t guarantee results, however below are some substitutions I would feel confident making in this recipe.
- Oat flour should work in place of brown rice flour, and I even feel confident it could work in place of both rice flours.
- Psyllium husk helps to bind the dough and give it a bit of a stretch as the gluten in traditional flour would. You could use ground flax seeds or chia seeds in its place. While the dough may be slightly more crumbly, it should work just fine.
- Coconut oil would work perfectly in place of butter if you would like a dairy free option.
- Any dried herbs can be used in place of the dried parsley.
- Gluten free sourdough starter is needed, you can either make your own or purchase one!
How To Make Gluten Free Sourdough Crackers
This recipe is beyond simple, and you can choose whether you prefer to have these long fermented, or not.
Add white rice flour, brown rice flour, herbs, ground psyllium husk, salt, water, melted butter, and sourdough starter to a large bowl.
Mix all ingredients together well.
Cover with a dish towel and leave on the counter for up to 12 hours to long ferment. Alternatively, skip this step, and preheat the oven to 325.
Line two large baking sheets with parchment paper. Divide the dough in half, then roll out the dough on each sheet as thin as possible.
Cut across the dough in rows, vertically and then horizontally, with a knife or pizza cutter. 1 inch by 1 inch pieces is perfect.Using a fork, pierce each cracker in the middle.
Bake for 35-40 minutes, then allow to cool fully before serving. Store in an airtight container in the pantry for up to 7 days.
- 1/2 cup white rice flour
- 1/2 cup brown rice flour
- 2 tsp ground psyllium husk
- 2 tbsp dried parsley
- 1 tsp onion powder
- 1 tsp garlic powder
- 1/2 tsp sea salt
- 1/4 cup butter, melted
- 1/2 cup filtered water
- 1 cup sourdough starter, fed or unfed
- Add white rice flour, brown rice flour, herbs, psyllium husk, salt, water, melted butter, and sourdough starter to a large bowl. Mix together well.
- Cover with a dish towel and leave on the counter for up to 12 hours to long ferment. Alternatively, skip this step, and preheat the oven to 325.
- Line two large baking sheets with parchment paper. Divide the dough in half, then roll out the dough on each sheet as thin as possible.
- Cut across the dough in rows, vertically and then horizontally, with a knife or pizza cutter. 1 inch by 1 inch pieces is perfect.
- Using a fork, pierce each cracker in the middle.
- Bake for 40 minutes, then allow to cool fully before serving.
- Store in an airtight container in the pantry for up to 7 days.
Pin It For Later
More Posts You Will Love
In this post I am sharing why we drink raw milk. I will cover my thoughts on dairy in general, the risk of consuming raw milk, the health benefits, and how our experience has been. Honestly, it boggles my mind that the topic of raw…