How to Make Collagen Marshmallows: A Healthy, Protein-Rich Snack

Introduction to Collagen Powder

Used in your body to make connective tissue, collagen is the most abundant protein in your body at about 30% of your body’s protein, according to an article by the Cleveland Clinic. Collagen decreases, however, with age, excessive exposure to sun and/or alcohol, smoking, and insufficient sleep and exercise. With collagen loss, some people notice less youthful-looking skin and hair.

While diet can include natural sources of collagen, collagen supplements have become very popular. The global collagen supplements industry is forecasted to reach $3.4 billion in 2031 from its estimated $2.1 billion in global sales in 2022, according to SkyQuest (April 2024).

Even as sources, including an article published by the Harvard T.H. Chan School of Public Health, describe the scientific evidence on the health benefits of collagen powder as mixed, some consumers enjoy improved skin, hair, nails, and joint mobility and comfort.

Health Benefits of Collagen Powder

While the scientific studies on the benefits of collagen powder supplements is insufficient at this time, there are some studies, like one published in the October 2019 journal Nutrients, that found that oral intake of collagen powder supplements "improve skin hydration, elasticity, roughness, and density after three months of intake." The article continued to explain that oral intake of the collagen peptides allowed the effects to reach "the deeper layers of the skin and sustainably improved skin physiology and appearance. In conclusion, the tested dermonutrient allowed for a long-lasting and cosmetically relevant regeneration of the skin."

A February 2024 article published in the Journal of Cosmetic Dermatology discussed findings that "suggest that low-molecular-weight collagen peptides supplementation can safely enhance human skin wrinkling, hydration, elasticity, and whitening properties."

Benefits of Collagen Marshmallows

I've been adding collagen powder to my coffee for years, after a friend who is a pharmacist raved about the benefits that she noticed after using a certain brand. Given her youthful skin and thick healthy hair, I bought what she bought and I felt better—better energy and younger skin.

After speaking to Shiva Rose, author of Whole Beauty: Daily Rituals and Natural Recipes for Lifelong Beauty and Wellness, for a Ruan Living 40-Day Home Detox masterclass on simplifying natural beauty, Shiva inspired me to re-evaluate the collagen powder that I use to be sure to select one that comes from grass-fed cows. I then took it one step further to see if there were analyses of collagen powders that are low in toxic chemicals and heavy metals. Fortunately, Mamavation sent a few collagen powder products to a laboratory for testing and I selected one from her list of the best of the best.

My masterclass with Shiva got me excited to make homemade marshmallows with grass-fed collagen powder! I was planning on having it with my morning coffee—and replacing cream and sugar.

Stirring the marshmallows into my morning coffee is a similar experience to mixing marshmallows into hot chocolate. It adds creaminess and sweetness to coffee (and tea)! But, it also adds nutrients that may improve my skin health and appearance. Again, the large-scale trials evaluating the benefits of oral collagen supplements for skin and hair health are not available, so the scientific proof doesn't support the anecdotal claims that collagen supplements helped skin, hair, and nails. However, I now include these collagen-rich treats among my wholesome snacking especially since I have thoughtfully selected each ingredient of the below collagen marshmallows snack recipes.

Tools Needed to Make Collagen Marshmallows

Below is a detailed guide on making collagen marshmallows. You will need:

• Measuring spoons and cups
• Glass or ceramic bake dish (a loaf pan, 9x9 dish, or others will do)
• Whisk
• Bowl
• Medium saucepan
• Stand mixer or handheld mixer
• Scissors to cut the marshmallows into squares

Ingredients for Collagen Marshmallows

Below is a list of ingredients for collagen marshmallow recipes with variations provided for sweetness and flavor. As I identify the most mindful ingredients (i.e., researching the most nutrient-dense AND clean of toxic chemicals and heavy metals), I will specify the brands below. Please keep in mind that even more details are available in the D-Tox Academy Shopping Guides (included with membership to its Practical Nontoxic Living™ Library!)

• 6 tablespoons gelatin powder by Perfect Supplements
• 4 tablespoons collagen powder (see below for favorite brands)
• 2 cups filtered water
• 1 1/2 cups pesticide-free honey, 100% pure maple syrup (the honey creates the prettiest marshmallows)
• 3 teaspoons organic vanilla extract (I like Simply Organic Pure Madagascar Vanilla)
• Organic tapioca starch, for coating (I use Bob's Red Mill Tapioca Flour)
• Coconut oil to grease the dish (I like Nutiva coconut oil)
• Optional for flavors or nutrients: Anima Mundi Rose Powder (pink) or Anima Mundi Butterfly Pea Flower (blue). 

Low Toxic Collagen Powder

After much research, I like two brands: Perfect Supplements and Bryan Johnson.

1. Perfect Supplements Collagen Powder

I liked that it's:

• Made from grass-fed animals on pasture and raised without the use of antibiotics
• Tested below 0.5 ug/day of lead and did not require Prop. 65 Warning for California
• Tested very "clean," according to Mamavation, which also independently tested this brand for low levels of phthalates and indications of PFAS "forever chemicals"
• Has “Glyphosate Residue Free” Certification from the Detox Project

The manufacturer describes the Perfect Supplements collagen powder as:

• 100% HYDROLYZED COLLAGEN: Contains Type I & Type III Collagen. Derived from all-natural, Brazilian pasture-raised and grass-fed cows
• MULTIPLE BENEFITS: Improves skin health, gut function & digestion, supports joint health, builds and restores muscle, promotes brain function, delivers essential amino acids
• HIGH BIOAVAILABILITY: Over 90% bioavailable and easily dissolves in hot or cold liquids
• PURE PROTEIN SOURCE: One serving contains over 10g of protein with no sugar, fat, or carbs (97% protein)
• NATURAL INGREDIENTS: Gluten Free, Non-GMO, Hormone Free, Paleo Friendly, No Chemicals, No Fillers, Lab Tested & Glyphosate Residue Free

If you're thinking about trying collagen powder, please first check with your doctor and follow the manufacturer's instructions! You can buy in on Ruan Living's Amazon: Perfect Supplements – Unflavored Hydrolyzed Collagen Powder for Men and Women. 

2. Blueprint Bryan Johnson

Blueprint Bryan Johnson is a brand that I've recently gotten to know. I like that Bryan Johnson laboratory-tests many things. His collagen peptide product is laboratory-tested for heavy metals and contains Collagen Peptides - Types I, II, III. You can buy this on Ruan Living's Amazon: Blueprint Bryan Johnson Collagen Peptide Powder.

Step-by-Step Instructions to Make Collagen Marshmallows

1. Grease the glass or ceramic dish with coconut oil and dust the surface area with tapioca starch. If you're using a flower powder, then sprinkle it on the dish now. The larger the dish, the flatter the marshmallows. For standard-sized marshmallows, use a 9x9-inch dish. Set aside.
2. In a bowl, mix the gelatin powder and collagen peptides. Gradually add 1 cup hot water as you whisk smooth any lumps. If you combine at once, it will be lumpy. Once done, let sit for 10 minutes.
3. In a medium saucepan, boil the remaining 1 cup of water. Then add the sweetener of your choice. Bring to a boil over medium heat. Continue to boil while stirring regularly, about 3-5 minutes until thickened.
4. Reduce heat to low and whisk in the gelatin mixture. Whisk over low heat until well blended. Remove from heat.
5. Pour the mixture into the bowl of a stand mixer fitted with the whisk attachment or into a heat-proof bowl and mix with a hand mixer. Whisk the mixture, carefully increasing speed to medium-high, for 10 minutes.
6. Add the vanilla extract and continue whisking until you reach a thick, ribbony consistency — about 10-15 minutes.
7. Pour the mixture into the prepared dish, spreading it out evenly.
8. Refrigerate for 3-5 hours, until fully set.
9. Sprinkle a bit of tapioca starch on a sheet of parchment paper. Then carefully invert the set marshmallows onto the parchment. Dust all sides with tapioca starch before slicing or cutting with scissors. Store in an airtight container in the fridge for 2-3 days.

Additional Tips and Ideas For Collagen Marshmallows

Collagen marshmallows can be among your considerations for healthy snacks, nutritious desserts, oatmeal, rice crispy treats, or supplements to coffee, tea, or hot cocoa! When I add them to my coffee or tea, I also add a small amount of organic, grass-fed butter for healthy fat. This creates a caramel-type flavor.

For added colors and nutrients, use flowers in powder form. Most recently, I used rose powder and butterfly pea flower since I had them in my kitchen.

Dust the bottom of your container with rose powder and butterfly pea flower to add beauty and nutrients to your protein-rich collagen marshmallows.

Benefits of Rose Powder

Rose powder is a beautiful color like dusty rose or lavender-pink. Used in water, milk, and baked goods, rose powder is reportedly helpful for mood, digestion. Studies have found ingredients of rose to "be a good source of nutrients and medicinal herbs" that offer:

• alleviation from depression, stress, and anxiety
• anti-inflammatory and anti-diabetic effects
• seizure treatment
• antimicrobial properties
• anti-aging and skin repair benefits
• and other beneficial effects

I love the rose powder by Anima Mundi.

Roses offer aromatherapy and health benefits.

Benefits of Butterfly Pea Flower

A plant that's native to Southeast Asia, butterfly pea flower (Clitoria ternatea or C. ternatea) is a beautiful deep blue color and is rich with antioxidants. Used in teas and baths, butterfly pea flower also has spiritual significance. I love the butterfly pea flower by Anima Mundi.

Studies on health benefits to humans are limited, but one PubMed article explained that "The popular use of C. ternatea in traditional medicine has stimulated researchers to elucidate the pharmacological activities of extracts obtained from various C. ternatea tissues .... Numerous animal studies have reported that the extracts exhibit diuretic, nootropic, antiasthmatic, anti-inflammatory, analgesic, antipyretic, antidiabetic, antilipidemic, anti-arthritic, antioxidant, and wound healing properties."

Butterfly Pea Flower have shown health benefits in animal studies. 

Conclusion

Collagen marshmallows can be a fun addition to your rotation of healthy snacks and nutritious desserts. Homemade marshmallows are superior, however, since you can select the healthiest ingredients that also offer collagen powder benefits.

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