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.
Ingredients3 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. |
Reishi Chocolate Sauce1/3 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) |
MethodGet 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 |
