Makes: 4 Servings
⅓ batch of low-carb marshmallows (recipe below)
⅓ large pumpkin (I used Hokkaido), diced
⅓ cup butter, grass-fed, unsalted (60g / 2.1 oz)
Other alternatives to pumpkin:
sweet potato / "yam" (add 8.3 g net carbs per serving) butternut or coquina squash (add 2.7 g net carbs per serving) Note: When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives).
HEALTHY LOW-CARB MARSHMALLOWS
3 large egg whites, free-range or organic
4 tbsp / 4 envelopes gelatin (28 g / 1 oz)
1 tsp cream of tartar or 1 tsp apple cider vinegar (to stabilize the egg whites)
½ cup powdered Erythritol or Swerve or other healthy low-carb sweetener (80 g / 2.8 oz)
15-20 drops liquid Stevia extract (Clear / Vanilla)
1 vanilla bean or 1 tsp unsweetened vanilla extract
¼ cup cold + ¾ cup boiling water
1 heaping tbsp coconut flour to coat the outsides of the marshmallows (12 g / 0.4 oz)
pinch salt (I used pink Himalayan)
Preheat the oven to 400 F.
Peel, deseed and dice the pumpkin into small cubes.
Place in a pot filled with hot water and boil for about 10 minutes.
When done, drain and place in a baking dish.
Top with the butter and place the pumpkin in the oven for about 15 minutes.
Remove from the oven and set aside.
Meanwhile, prepare the marshmallow cream according to the recipe below.
To make 4 servings of candied "yams", you'll need to make ⅓ of the marshmallow cream.
Switch the oven to grill.
Top the pumpkin with the marshmallow cream and spread evenly.
Place in the oven for 5-10 minutes. The time depends on your oven.
When done, remove from the oven.
Serve either warm or cold.
You can even reheat it later if needed.
HEALTHY LOW-CARB MARSHMALLOWS
Line a pan with parchment paper.
Sprinkle with a layer of coconut flour or other coating (as suggested above).
Use a flour sifter or small sieve to sprinkle the flour evenly.
Place the gelatin into a pot and add ¼ cup of cold water.
Tilt the pot to allow the water everywhere. The gelatin will become firm in just a couple of minutes.
Separate the egg whites from the egg yolks.
Cut the vanilla bean lengthwise and scrape the seeds out.
Using an electric mixer, start beating the egg whites.
Slowly add the cream of tartar, powdered Erythritol, vanilla seeds and salt.
Keep beating for a minute or two until it becomes thick and creates soft peaks.
Add the remaining boiling water to the pot with the gelatin and stir until dissolved. If you still see some lumps, briefly boil over low heat and and stir well until they go away.
Add stevia and combine well.
Turn the mixer to medium and very slowly pour a steady stream of gelatin into the egg whites.
After you pour all the gelatin, turn the mixer to high and continue beating until it becomes thick and creamy (3-5 minutes).
Turn off the mixer and quickly transfer the marshmallow cream into the pan lined with parchment paper and sprinkled with fine coconut flour.
Spread evenly all over the pan.
Sprinkle more coating (coconut flour) on top and pat level it if needed.
Place in the fridge for 2-3 hours or overnight until the marshmallow cream is set.
When done, remove the pan and peel the parchment paper off.
Cut into cubes, 6 by 6 to create 36 marshmallows.
Serving size: 1 portion
Net Carbs: 5.1 g
Fat: 12.3 g
Protein: 3.8 g
Image + recipe from KetoDiet Blog