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MARSHMALLOW CRUNCH CLUSTERS



Contributor: Cathryn Fowler

Animation artist and filmmaker Cathryn Fowler is a believer in "food as medicine." This week she shares her Marshmallow Crunch Clusters (complete with a Reishi chocolate sauce of dreams) to inspire health enthusiasts and desert-lovers alike... Watch (prepare to drool a bit) and learn how to prepare this nutrient-dense, gut nourishing treat!

 


Cathryn’s Intention & Inspiration for this recipe: 

I’m always drawn to foods that nourish the gut, which in turn nourish the brain (thanks gut-brain connection!). But what really draws me in, is how this dual relationship influences the mind. Our ability to think.  And stress, with all it’s many layers, wreaks havoc on it all! If we let it, that is. The choice is, of course, ultimately ours. We can choose to let our situations control us, or we can take charge and control them. How? Through mindset work, perspective shifts, and a whole lot of gratitude, as outlined here. But, it’s a lot easier to do that mind work from a place of a nourished gut and a clear brain; a place of calmness, centeredness, balance, inner awareness, and inner strength. This is where food as medicine enters the picture.


Marshmallow Crunch Cluster Recipe (for gut-nourishing and stress relieving)
The “medicine” highlighted in this recipe are:

  • Gelatin: supports a healthy gut-lining.
  • Reishi : traditionally used in Oriental and Eastern Folk Medicine to "Nourish the Heart and Pacify the Spirit.” Its primary functions today include immune support and stress relief.
  • Goji berries: rich in antioxidants, vitamins, and minerals.
  • Healthy fats (from the coconut): vital for hormone health, brain health, and satiation.
  • Pumpkin seeds: rich in magnesium, zinc, and omega-3s; meaning they are good for balancing sleep, digestion, and inflammation.
  • Cacao: rich in antioxidants and compounds to help promote relaxation; meaning good for inflammation and stress reduction.

  Ingredients

3 tbsp. grass-fed gelatin

1 cup water (divided into 2: half room temperature, half near boiling)

1 tsp. vanilla

2 tbsp. monk fruit (or favorite sweetener)

 ~

1/3 cup goji berries

1/3 cup pumpkin seeds

1/2 heaping cup of toasted coconut*

1/3 cup cacao nibs

*You can make your own toasted coconut by roasting it in the oven at 350 degrees for 8-10 minutes, flipping half way through.

This recipe is very versatile, and you can throw in your favorite add-ins!

Reishi Chocolate Sauce

1/3 cup coconut oil

1/3 cup Sun Potion Cacao

1 tsp. Sun Potion Reishi

1 tsp. Sun Potion Mucuna Pruriens

pinch salt (I used Redmond Real Salt)

sweetener (I used about 1-2 tbsp. monk fruit sweetener)

 

 Method

Get all your add-ins ready

Make the marshmallows:  In a large bowl, place the 3 TB gelatin and monk fruit with your 1/2 cup room temperature water

Mix together and let sit for about 5 minutes

Heat 1/2 cup water over medium heat on the stove (or in a tea kettle) until near boiling

While the water is heating, get your hand mixer ready

Slowly pour your hot water into the gelatin bowl one while mixing with your hand mixer on slow

Add in the vanilla after you’ve mixed for about one minute

Increase speed of hand mixer

Beat for about 5-8 minutes (you want it to be a little runny still)

Pour all your add-ins into the marshmallow and mix together

Transfer the marshmallow mixture to a parchment lined or greased dish

Put in the fridge to set

While it’s in the fridge, make your chocolate sauce by heating up the coconut oil, cacao, reishi, pinch of salt, and sweetener of choice on a stove top

After marshmallow has set, cut it into smaller pieces (it will be very crumbly)

Place all the cut pieces back into the bowl

Then pour the chocolate over

Mix together

 
    Enjoy!!
    Put on top of yogurt, smoothies, chia puddings, or just eat by the handful.

     


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    • Stacey on

      could I veganize this by substituting agar for the gelatin?


    Cathryn Fowler

    Cathryn Fowler is an animation artist and filmmaker specializing in food as medicine and natural beauty. When your love language is gift-giving, you find ways to make your day-day life revolve around sharing. And for me, that’s sharing nutrition/mindset education, encouragement, and a healing community via my 1:1 consultations and video work. Everyone deserves to live in their fullest, joyful potential. And I just like to creatively share ideas of ways to get there.

    ...Also, eats chocolate for breakfast everyday. Pretty sure that’s why I’m 
    so happy all the time.

    @cathryn_fowler_

    www.cathrynfowler.com

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