I won’t admit how long ago this actually was, but my college roommate ate Fluffernutter sandwiches. FOR BREAKFAST. Remember those ridiculous treats with white bread, peanut butter, and marshmallow fluff oozing out every end? I thought she was completely nuts, pun entirely intended.
Be careful, you can’t eat just one fluffernutter
But one morning I took a leaf out of her book and made one. Then two. HOLY SCRUMPTIOUS SUGAR HIGH. When you’re pulling all-nighters in college for whatever reason you justify to yourself, this baby and some coffee will get you moving. But please don’t do it. Do not keep reading. This type of food is toxic for your body, and while we’re on the subject not really food in the first place. Stop reading this now, and go here for a irresistible snack that entails much less sugar and even bacon!
You’re STILL reading for fluffernutters!?
I said DO NOT READ ANY FURTHER. It will only result in you eating a fluffernutter, and that’s the last thing you should be do in the name of healthy blood sugar levels. LAST CHANCE: follow this link for nutrient-packed Chinese take-out at home, minus the msg.
Fine! I give up
SO YOU WANT TO EAT A FLUFFERNUTTER? I get it. Let’s go. And let’s do a million times better than that junk in a jar.
Homemade marshmallow fluff
If you’ve made Italian meringue before, marshmallow fluff will feel insanely familiar, if not exactly so. If you’re new to simple syrup and whipping egg whites, trust me you’ll be fine. Because either way, you’re in for a surprisingly easy way to replicate a terrible processed product with real ingredients. No corn syrup allowed.
Tips on Italian meringue
Italian meringue is made by slowly beating hot simple syrup into whipped egg whites. The hot syrup cooks the whites making them safe for enjoyment, and also stabilizes the whipped meringue.
First things first – get a hold of a reliable kitchen thermometer. You need the syrup to be at the “soft ball” stage, or you risk disaster in either direction. Anywhere between 235 °F and 240 °F will do. I tend to pull it off when it hits the lower end of the range.
Ditch the corn syrup, please
Corn syrup does not make for edible times or tasty fluffernutters. Many are produced by boiling corn starch with various acids to produce highly concentrated sugars. No, thank you.
If you don’t mind the flavor of honey and are looking for GAPS diet-legal fluff, you can replace the sugar here with half the measure in raw honey. Otherwise, go for organic sugar, or even coconut sugar for a paleo-style marshmallow crème for your fluffernutter delight.
Better your bread
If you want to skip bread entirely, or are in need of a cute party snack, graham crackers work greatly as a vehicle for peanut butter and fluff. You’re welcome.
My thoughts on eating bread, as fluffernutter or otherwise
Aside from a sourdough baguette, I seriously can’t remember the last time I bought conventional white bread. Or even wheat bread. Both are overly-processed, loaded with inflammatory gluten, suspicious starches, terrible oils and preservatives.
With a keto-loving husband and a kiddo who cycles on the GAPS diet, I’ve come to LOVE the line of breads from Base Culture (not getting paid to promote, just really love). Base Culture breads are grain free and contain zero starch or processed sugars of any kind.
Nutrient-dense and versatile, even my carb-craving littlest one gobbles it up no questions asked. With a bread so healthful, I feel perfectly fine smearing peanut butter and marshmallow crème on top of it.
Oh yes, what an experience. All self-control lost, from big and small sticky fingers alike. I guess I do get where you were coming from with all that rebellious scrolling.Print
For GAPS diet-legal marshmallow crème, use the measure for honey below in place of sugar. Marshmallow crème made with honey is best enjoyed immediately, it will begin to separate if stored. If you do store it and separation happens, a good whip can bring it back together for one more use.
2 egg whites
1/4 cup/2 oz honey OR 1/2 cup/4 oz/120g granulated or coconut sugar
1/4 cup water
2 teaspoons vanilla extract
1 teaspoon lemon juice
In a stand mixer with a whisk attachment or with a hand mixer, begin beating egg whites to soft peaks, adding the lemon juice once peaks begin to form. If your whites are whipped before the syrup is ready, just turn the mixer on low or off.
In a small saucepan, combine sugar (or honey) and water. Bring to a boil, aiming for a temperature of 235- 240 °F.
Turn mixer back on low speed, and slowly drizzle hot syrup into egg whites. Do your best to aim for the side of the bowl and not the beater (this will splatter hot syrup all over the bowl and leave chunks of hard sugar in your fluff).
Turn speed up to medium-high, and beat until the egg whites cool down to room temperature.
Serve immediately or store refrigerated for a couple days.
This recipe uses lemon juice as an acid to stabalize the whipped egg whites – because cream of tartar is not allowed when following the GAPS diet protocol. If you don’t have lemon juice, but have cream of tartar in the pantry, a pinch will serve the same purpose. Cream of tartar is the conventional acid used to stabalize egg foams.
Keywords: marshmallow fluff, marshmallow creme, fluffernutter, gaps diet marshmallow creme, paleo bread, gaps diet bread