Healthy Marshmallow Fluff

Healthy Marshmallow Fluff

Fluff!! Finally, a marshmallow fluff recipe that is HEALTHY! It’s really a delicious recipe that can be used for so many different things. Frost a sheet cake (not so much a layer cake as it will get a bit slopply), frost cookies, cupcakes, brownies, bars, pancakes…and of course the classic fluffernutter sandwich!

This recipe is in two steps. First we will make the Healthy Sugar Cane Syrup. The syrup is a fantastic recipe in it self…perfect to use in recipes that require simple syrup!

Then we will create the actual fluff. One thing to remember with this recipe is that it is all natural. Therefore, it has a much shorter shelf life than packaged fluff from your popular brands. So it’s best to use within about 3 days, as over time the fluff begins to change texture and become more like marshmallows. Refrigeration is optional since this recipe does not contain milk or eggs!

Marshmallow Fluff

One product I did use was NuNaturals’ New Unflavored Gelatin (find it HERE) ! It works a lot better than other brands, so you actually do not need to use as much. Just 1 tbsp in this recipe was all that was needed. Any more than that would turn this into a marshmallow recipe…but here we want the smooth and creamy fluffy happiness of FLUFF!

I have created a VIDEO on YouTube showing how I make the recipe! Follow along to see the process!

https://youtu.be/rndf0h9Po4s

So here’s the recipe! Enjoy!

 

Healthy Marshmallow Fluff

by Clean ‘n Dirty Treats

YouTube: Clean ‘n Dirty Treats

 

Ingredients:

3 cups organic dried cane, divided

1.5 cups water, divided

Dash (1/2 tsp) cream of tarter

1/2 tsp Salt, divided

1 tbsp NuNaturals unflavored gelatin

1/2 tbsp vanilla

 

Instructions:

Healthy Sugar Cane Syrup:

1 cup organic dried sugar cane

1/2 cup water

Dash (1/2 tsp) cream of tarter

Dash of salt

Combine in a sauce pan. Turn heat on low-med and stir. Turn heat on high until thermometer reads just at 240F.

Remove from heat and let cool undisturbed for 1 hour.

Pour into sealed container.

 

Marshmallow Fluff:

1/2c cold water

1 tbsp NuNaturals unflavored gelatin

2 cups organic dried sugar cane

1/2 cup Healthy Sugar Cane Syrup

1/2 c cold water

1/4 tsp salt

1/2 tbsp vanilla

Place the 1/2 cup cold water in a large bowl or mixer. Sprinkle on gelatin. Set aside to soften and gel up.

In a saucepan, add remaining water, sugar, sugar cane syrup, and salt. Turn heat in low and stir to dissolve sugar. Turn heat up to med-high and add candy thermometer. Stir often to keep sugar from burning. Boil until temp reaches 240F. Remove from heat and pour on top of softened gelatin. Stir to dissolve. Beat with wire attachment for approx 8 minutes on high. Mixture will whiten and double in size. Add 1/2 tbsp vanilla extract. Beat again for another minute.

Voila…Healthy Marshmallow Fluff!

Store in jars or airtight containers. This recipe makes a lot! Perfect to frost a sheet cake with, cupcakes, cookies, even brownies and bars! The possibilities are endless.

Best to use within 3 days as it will firm up into marshmallow texture.

Refrigeration is optional since there is no milk or eggs in the recipe!

Find more recipes on my Instagram page: @cleanNdirtytreats

YouTube: Clean ‘n Dirty Treats

Healthy Marshmallow Fluff

 

Healthy Chocolate Pumpkin Protein Squares


Healthy Chocolate Pumpkin Protein Squares! Delicious treat for any time of day…even breakfast! Only 154 cals, 2.5 g fat, 27g carbs, and 7g protein per square. Now that’s delicious for sure!!

I’m using NuNaturals Dutch Processed Cocoa in this recipe. It is so rich you only need to use half of what you would need using regular unsweetened cocoa! It’s a must try!

Also adding About Time Protein Whey Isolate bumps up the protein content to help you feel full longer…and not end up eating the whole batch! Now that’s a great thing since its bathing suit season! ☺️

Healthy Chocolate Pumpkin Protein Squares

10 Servings

Ingredients:
1 scoop About Time Vanilla Whey Isolate

Get 25% off with coupon code ‘cleanNdirtytreats’ at checkout!

4 tbsp NuNaturals Dutch Processed Cocoa Powder (very rich!)

1 cup coconut flour

3/4 cup coconut sugar

1 tsp baking powder

1/2 tsp salt

1 tsp pumpkin spice, opt

1 banana

1 large egg

1/2 cup unsweetened cashew milk

Protein Icing (opt):

1/2 scoop About Time Vanilla Whey Isolate mixed with 2 tsp unsweetened cashew milk to thicken just enough.

 

Instructions:
1. Preheat oven to 350F and spray a 8×8 inch cake pan with oil cooking spray. Set aside.

2. Next, place wet ingredients in a large bowl and mix together until smooth. Then, add dry ingredients to the same bowl and mix until combined.

3. Pour batter into pan and use a spatula to spread out evenly.

4. Bake at 350º for approx 40 minutes.

5. Remove from oven and let cool.

6. Top with protein icing. Cut into squares.

Nutrition Information per square:

Calories: 157, Fat: 2.5, Carbohydrates: 27, Sugar: 17, Fiber: 8.5, Protein: 7

Cinnamon Protein Donuts


Did someone say #NationalDonutDay?🤗Ohhh Yeahhh 🎉💃 Try these DELISH Cinnamon Protein Donuts that are lower in carbs AND good for ya! 👌🏼 Soooo good and guilt free at only 71 cals/1.5g fat/4.7g carbs/9g protein per donut!!🙌 .
Be sure to use code ‘cleanNdirtytreats’ to get 25% off Whey Protein Isolate at ➡️www.TryAboutTime.com 🍩🍩🍩🍩🍩🍩🍩🍩🍩🍩🍩🍩🍩🍩 

Cinnamon Protein Donuts
Donuts:

1/2 scoop About Time Vanilla Whey Isolate protein

1/4c oats

1/2 tsp baking powder

1 tbsp unsweetened applesauce

1 egg
1 egg white
1.5 tbsp unsweetened cashew milk

1/2 tsp vanilla

1 pkt NuNaturals stevia

1/2 tsp cinnamon
Vanilla Frosting:

1/2 scoop About Time Vanilla Whey Isolate protein 

1 pkt NuNaturals stevia

1.5 tbsp unsweetened cashew milk .
Instructions:

1⃣Add all of the donut ingredients into a food processor (you can use a hand mixer if you use oat flour)

2⃣Pour the batter into a donut pan coated with cooking spray. 

3⃣Bake at 350F for 6-7 min. 

4⃣Remove and let cool.

5⃣Mix your protein frosting ingredients together, and frost the donuts.

6⃣Sprinkle with additional cinnamon.

Makes 4 donuts. Macros per donut with protein icing: 1.5g fat, 4.7g carbs, 9g protein.

HappyDonutDay 🍩✌🏼️

Lemon Protein Bars


I was craving something lemon-y as it’s summer now here in Florida, so I created these bars and used About Time Whey Isolate vanilla protein to bump up the protein…and let me just say WOW!
Lemon Protein Bars🍋
Only 3g carbs per bar and they are simply delicious! You can get 25% off your order of AboutTime protein at TryAboutTime.com using code: cleanNdirtytreats 
Ingredients:

🍋Crust:

-1/2 scoop About Time Vanilla Whey Isolate protein

-3/4c almond flour

-1/4c coconut flour

-1/3c stevia

-1/4 tsp salt

-1/3c liquid coconut oil
🍋Lemon Topping:

-2 eggs

-2 egg whites

-1/2c lemon juice

-4 tsp NuNaturals NuStevia NoCarb Blend

-1/2 tsp baking powder 

-1/4 tsp salt

-1 tbsp unsweetened cashew milk

– lemon zest, opt.


Directions:

For crust:

1. Mix together crust ingredients. Press into an 8×8 square baking pan that is either sprayed with cooking spray or lined with parchment paper.

2. Bake at 325F for 12 minutes.

Remove from oven and let cool.
For Lemon Topping:

1. Beat all lemon topping ingredients together, and pour over baked crust. 

2. Place back into the oven for 15-20 minutes. Remove and let cool. 

3. Slice into bars. Refrigerate leftovers.
🍋Makes 12 bars.

Macros per bar: 121 calories, 10g fat, 3g carbs, 5g protein.

Chocolate Chip Banana Protein Bites

Easy energy bites that are healthy and really yum! They are lower in fat compared to other protein bite recipes. They even passed my kids’ seal of approval so they would make a great kiddie snack too! Great way to sneak in that extra protein for kids and adults alike!

Easy no-Bake recipe to keep on hand for sure. Enjoy!


Chocolate Chip Banana Protein Bites

Makes 12
Ingredients:

 1 1/2 cups Oat Flour (old fashioned oats, grounded)

2 scoops About Time Vanilla Whey protein (25% off code: cleanNdirtytreats)

 Pinch Sea Salt

1/2 tsp Cinnamon

1.5 tbsp NuNaturals NuStevia No-carb sweetener

3oz Mashed Banana

2 tbsp Honey

1/4 c Natural PB (like Skippy)

2-3 tbsp Unsweetened Cashew Milk

2 tbsp Dairy Free Mini Chocolate Chips, opt
Directions:

1. In a large mixing bowl, combine flour, protein powder, cinnamon, sea salt, granulated sweetener of choice and mix well. Add in the mashed banana (Mixture should be very crumbly). If using chocolate chips, add them here too.

2. In a microwave safe bowl, combine the nut butter with NuNaturals sweetener until melted. Pour wet mixture into the flour/banana mixture until fully incorporated.

3. Using a tablespoon at a time, add the milk until a very thick batter is formed.

4. Using your hands, form into bite sized balls, place on parchment paper or non stick surface, and refrigerate for at least 20 minutes to firm up.

Store covered in refrigerator for up to one week.

Macros per bite: 5g f/17g c/8g p

Easy Oatmeal Muffins

  

It’s a rainy day here in Florida 🌧 So it makes for a perfect slow and laid back Saturday! 

Here’s one of my most favorite breakfast that’s so easy to meal prep in advance! 
Easy Oatmeal Muffins
Ingredients:

1.5c oats

18 egg whites

1.5 tsp cinnamon

2 tbsp sugar free maple syrup (I used Ali’s All Natural)

3 tsp baking powder 

3 pkt NuNaturals Stevia

1 tsp vanilla

Directions:

Food process the oats. Add remaining ingredients and process all together. Pour into greased or lined cupcake pan. Bake at 350 F for 12-15 minutes. Remove, let cool slightly, then top with more syrup! Store the rest in the fridge for another meal👍

Makes 12 muffins. Macros per 4 muffins: 258 cals/3g fat/30g carbs/4g fiber/26.5g protein.👌🏼

Happy Saturday!🌤

Chocolate and Strawberry Pancakes

img_4605-1
I love pancakes on the weekends!! I especially love quick and easy pancakes!Today’s pancakes were made using Kodiak Cakes’ Power Cakes Flapjack mix that are “Protein Packed” like it states! Just mix with water, cook, and you are done!

You also can’t forget to drizzle with a little cocoa syrup! Chocolate and strawberries go together like PB & J! Nu Naturals makes a delicious cocoa syrup made with stevia! Perfect to drizzle on anything 👍

So be sure to make these easy protein pancakes ASAP!

Chocolate ‘n Strawberry Pancakes

1 cup Kodiak Cakes Power Cakes Protein Packed Flapjack mix
3/4 cup water
Stir together and cook. That’s all!

Top with fat free whipped cream, fresh strawberries, and NuNaturals NuStevia Cocoa Syrup👌🏼
Macros for pancakes only: 4g fat/60g carbs (10g fiber)/30g protein.

White Chocolate Protein Truffles

 

White Chocolate Protein Truffles! Truffles are the perfect Valentine’s treat!! So full of love 😍🍫😋 Best of all, these babies are low carb and protein packed!🙌
White Chocolate Protein Truffles

  
Filling:

💝4 scoops About Time Chocolate Whey Isolate (25% off code: ‘cleanNdirtytreats’

💝1/4c natural peanut butter

💝1/3c erythritol or stevia

💝1 tbsp NuNaturals NEW Red Dutch Process Cocoa Powder

💝1/4c NuNaturals NuGrains Oat Fiber (15% off code: BLG0616 at NuNaturals.com and FREE shipping in US for orders over $35)

💝5 tbsp water

💝1/4c Amberlyn Chocolates No Sugar Added White Chunks, chopped.

Outer Shell:

💝1/4c Amberlyn Chocolates No Sugar Added White Chunks, melted. (slightly more may be needed if you like to swim the truffles into melted chocolate)

💝Few squares of AmberLyn Sugar Free Dark Chocolate Chunks for topping, opt.

Instructions:

🍫In a large bowl, combine all of the filling ingredients except for the chocolate. If it is really dry, add another tbsp of water. Just make sure you don’t add too much or else it will be more goop.

🍫Stir in white chunks.

🍫Place onto parchment paper. Divide into 10 sections and roll into balls. Refrigerate for an hour to firm up. It will taste just like cookie dough!

🍫Once the truffle balls are firm, begin making the outer shell:

🍫Melt the white chocolate in a bowl by microwaving in 30 second intervals until completely melted. 

🍫Dip the balls into the chocolate, and place on a parchment paper lined pan (or anything that is non-stick).

🍫Top with dark chocolate if using. Refrigerate to firm up, then enjoy.

🍫Nutrition per Truffle (Makes 10 truffles): 135 calories, 8g fat, 18g carbs, 4g fiber, 1g sugar, and 11g protein.

Brownie Protein Cookies with Chocolate Peanut Butter Icing

  

I am obsessed over About Time’s Vegan Protein Brownie mix!! THE most easiest way to make awesome brownies (or cookies☺️) that are healthy, all natural, and guilt-free!! Just mix with water 🙌

  
You can try this brownie mix out with 25% off using code: cleanNdirtytreats at http://www.TryAboutTime.com!

Now on to this delicious and easy recipe!!

  

  
Brownie Protein Cookies with Chocolate Peanut Butter Icing

Makes 6 cookies.

Cookies:

1/2 cup About Time Vegan Protein Brownie Mix 

(get 25% off with code: cleanNdirtytreats ➡️ www.TryAboutTime.com)

1/4 cup water

2 drops NuNaturals Vanilla liquid stevia

Icing:

1/4 scoop About Time Chocolate Peanut Butter Whey Isolate protein

1 tbsp nonfat plain Greek yogurt

1 packet NuNaturals Stevia
Directions:
➡️ Stir together brownie mix, water and stevia.

➡️ Drop 1 tbsp full onto lined or oil sprayed baking sheet.

➡️ Bake at 350F for 3 minutes.

➡️ Remove from oven and let cool.
For the icing:
➡️ Stir together yogurt, protein and stevia.

➡️ Ice frosting onto cookies.
Enjoy!

Macros per cookie: 47 cals/ 5c/ 2f/ 3p

Macros for all 6: 283 cals/ 32c/ 12f/ 18p

Healthy Fluffernutter Pie

Healthy Fluffernutter Pie

Healthy Peanut Fluffernutter Pie

This delicious Fluffernutter Pie is secretly healthy! The peanut butter crust is like a giant peanut butter cookie…soft, sweet and flavorful. The peanut butter filling is thick, rich and packed with peanut butter. YUM!!

The fluff is optional, and you can top with whipped cream also. But if you’d like to make your own homemade fluff, see my recipe HERE. I have a sugar free fluff recipe in the works, so stay tuned!!

Fluffernutter Whole Pie

 

Ingredients:

PB Crust:

2+1/4 cups Powdered Peanut Butter (I like PB Sweet from Sweet Spreads)

1 tbsp Nu Naturals NoCarbs Blend Stevia Powder

1 tsp Baking Powder

1/4 tsp Salt

1+1/4 cups Unsweetened Cashew Milk (or milk of choice)

2 tsp butter extract

Peanut Butter Filling:

2 cups Plain Nonfat Greek Yogurt

1+1/4 cups Powdered Peanut Butter

2 tbsp Nu Naturals NoCarbs Blend Stevia powder 

(15% off code: BLG0616 at NuNaturals.com and FREE shipping in US for orders over $35)

1/2 cup + 2 tbs Unsweetened cashew Milk (or milk of choice)

1/3 cup Natural Peanut Butter (no sugar/oil added)

1 tsp Psyillium husk (used to firm up filling)

Toppings:

Homemade Fluff (recipe HERE) or you can just use whipped cream.

Instructions:

For the Peanut Butter Crust:

  1. Preheat the oven to 350F and spray a 9 inch springform pan with cooking spray (I also lined with parchment paper)
  2. In a medium-sized bowl, add the powdered peanut butter, stevia, baking powder and salt.
  3. Add the milk and butter extract to the bowl then fold together with a rubber spatula. It should look like a thick peanut butter cookie dough.
  4. Scoop the dough into the prepared pan and flatten it out with the rubber spatula. Gently press the dough up the sides of the springform pan to make “walls” for the crust, then smooth out the tops of the “walls” so it looks even.
  5. Bake the crust for approx 17 minutes (the center of the crust may balloon up in the middle, but will deflate when remove from oven).
  6. Let the crust cool, then refrigerate it while you make the filling.
  7. For the Peanut Butter Filling:
  8. In a large bowl, whisk together the yogurt, powdered peanut butter, stevia, cashew milk and peanut butter.
  9. Add the psyllium husk and whisk well.
  10. Scoop the filling into the pie crust and refrigerate for 2+ hours.
  11. Slice and serve with fluff, whipped cream, chopped peanuts, chocolate chips, etc!

Macros without fluff: 206 cal/9g fat/18g carbs/20g protein per slice (Makes 12 slices).

This recipe is: eggless, gluten free, refined sugar free, low carb, high fiber and high protein!

Fluffernutter Pie