Gut Healthy S’mores

17 Nov

Written By Brendan Saul

Makes 8-10 s’mores | Prep Time: 20 Minutes | Cook Time: 15 Minutes | Cool Time: 2+hrs | Total Time: 2-3hrs

Ingredients

For the biscuit base

1 cup oat flour

½ tsp baking powder

½ tsp cinnamon powder

A pinch of salt

3 tbsp butter, melted

2 tbsp honey

For the vanilla/ white marshmallows

1 cup water, divided

3 tablespoons gelatin powder

2tbsp honey

1 teaspoon vanilla extract

Pinch sea salt

For the s’mores assembly

50g 85% dark chocolate

Instructions

For the biscuit

Preheat the oven to 180°C (350°F) and line a baking tray with parchment paper.

In a bowl, mix the oat flour, baking powder, cinnamon, and salt. Stir in the melted butter and honey until it forms a dough.

Roll the dough between two pieces of parchment paper to about ¼-inch thickness. Cut into squares or rectangles to resemble graham crackers. Use a fork/ chopstick to make indentations, if desired.

Place the crackers on the prepared tray and bake for 10-12 minutes until golden brown. Let them cool completely on a wire rack.

For the marshmallows

In a small bowl, bloom the gelatin by adding ¼ cup of cold water. Stir and let it sit for 5 minutes.

In a saucepan, mix the honey with ¼ cup of hot water. Heat it over medium heat until it starts to simmer.

In a large mixing bowl, pour the hot honey mixture into the bloomed gelatin and add in your vanilla. Using an electric whisk or stand mixer, whisk on high speed for 5-7 minutes until the mixture becomes light, fluffy, and resembles marshmallow cream.

Line a baking tray with parchment paper and dust it with a thin layer of tapioca flour or corn flour to prevent sticking.

Pour the marshmallow mixture into the lined tray, spreading it evenly. Let it set at room temperature for 2-3 hours until firm.

Once set, dust the top with more tapioca or corn flour and cut the marshmallows into squares or rectangles to match your biscuit size.

For the s’mores assembly

In a microwave or double boiler, melt the dark chocolate until smooth.

Take two graham-style crackers, place a marshmallow in between, and drizzle the melted dark chocolate on top.

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Glycine
Supports Gut Lining: Gelatin is rich in amino acids like glycine and glutamine, which can help repair and maintain the gut lining, preventing and healing leaky gut syndrome.
Aids Digestion
Gelatin can help improve digestion by binding to water and supporting the movement of food through the digestive tract.
Anti-inflammatory
Glycine in gelatin has anti-inflammatory properties, which can help soothe the digestive tract.
Rich in Polyphenols
Dark chocolate, especially with high cocoa content (85%), is rich in polyphenols. These act as prebiotics, promoting the growth of beneficial gut bacteria such as Lactobacillus and Bifidobacterium.
Improves Gut Microbiome
Studies have shown that dark chocolate can increase the diversity of gut bacteria, which is key for maintaining a healthy digestive system.
Reduces Inflammation
The polyphenols in dark chocolate can reduce inflammation in the gut, helping to maintain a healthy gut barrier and prevent conditions like leaky gut.
Rich in Prebiotic Fibre
Oats contain soluble fiber, particularly beta-glucan, which feeds beneficial gut bacteria and helps maintain a healthy microbiome.
Gut Motility
Oats can help regulate bowel movements, supporting smooth digestion and reducing the risk of constipation