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Love Your Gut With These Healthy Homemade Gummies

Love Your Gut With These Healthy Homemade Gummies

Healthy gummies made with protein-rich gelatin, real fruit, monk fruit, and no artificial anything. Paleo, gluten-free, and packed with gut health benefits.

These healthy homemade gummies are living proof that you can create clean versions of any recipe. Featuring fresh blueberries, protein-rich gelatin, creamy coconut milk, tangy lemon juice, and sweetened with monk fruit, these gummies are packed with flavor and gut-loving nutrients. Whether you’re doing a reset with Clean 21 or Clean 7, watching your sugar intake, or simply want a tasty treat that’s easy on the gut, these healthy gummies are a must-try.

What are healthy gummies made of?

Many gummies are packed with added sugars, artificial colors, flavors, and other harmful additives. But these healthy gummies are made with real fruit, grass-fed gelatin, and no artificial anything. They make a delicious nutrient-dense snack you can enjoy guilt-free.

Benefits of healthy gummies

Here are a few ways the ingredients in these gummies can support your body:

Gut health

These gummies are packed with gut health benefits. They contain gelatin, which is rich in amino acids like glycine, proline, and glutamine. Glutamine is a popular remedy for leaky gut thanks to its gut-healing properties. It stimulates the growth of intestinal mucosa to help repair the gut lining. 

But the gut health benefits don’t end there. The blueberries in these gummies are packed with polyphenols; plant compounds with antioxidant, anti-inflammatory, and antibacterial properties. Research shows polyphenols can shift the composition of the gut microbiome. They’re shown to inhibit the growth of bad bacteria and enhance the growth of beneficial strains. 

Skin health

The ingredients in these gummies also promote glowing skin. The proline and glycine in gelatin help your body form collagen, a protein that improves skin elasticity. Collagen hydrates the skin, which may reduce the appearance of fine lines and wrinkles. 

The lemon juice in these gummies is also rich in vitamin C, an antioxidant with powerful skin-boosting benefits. It supports collagen production and protects your skin from free radical damage that can lead to premature aging.

May improve sleep

Gelatin is high in glycine, which may help you sleep better. Glycine is an inhibitory neurotransmitter that calms the nervous system. This may help you fall asleep faster and have a more restful slumber. Research shows that consuming glycine before bed improves sleep quality and reduces daytime sleepiness.  

Healthy gummy ingredients

Here’s what you’ll need:

  • Unflavored gelatin: Gelatin adds protein and gives that chewy gummy texture. Opt for grass-fed gelatin if you can. It’s higher quality and richer in nutrients than grain-fed gelatin.
  • Blueberries: Blueberries give these gummies a vibrant hue, along with antioxidants. We used fresh blueberries in this recipe, but frozen berries would work too.
  • Lemon juice: Lemon juice adds a nice zing to these gummies and a dose of vitamin C.
  • Coconut milk: Coconut milk adds healthy fats to make these gummies more satiating. 
  • Monk fruit. Most healthy gummy recipes are sweetened with fruit juice and honey. To keep these gummies low glycemic and cleanse-friendly, we’ve sweetened them with monk fruit instead. Monk fruit is a natural sweetener that doesn’t disrupt your blood sugar. It’s a great option for diabetics, those following the keto diet, or anyone cleansing with Clean 7 or Clean 21.
  • Pinch sea salt. Sea salt brings out the flavor of all the other ingredients and adds electrolytes. 

    • Tips for making healthy gummies

    gummies in bowl
  • Be choosy with fruit: Not all fruits work well for gummies. Some fruits contain protease, an enzyme that breaks down protein. Using these fruits can prevent the gelatin from setting. Fruits to avoid include pineapple, papaya, mango, guava, kiwi, and figs. Ginger root contains protease too. So you’ll want to avoid using that as well. 
  • Bloom the gelatin: Adding gelatin into hot liquids can lead to clumps. To avoid this and help gelatin set properly, you’ll want to hydrate or “bloom” it first. To do this, sprinkle the gelatin over cold liquid like water or juice and allow it to sit for 5 minutes. 

    • How to make healthy homemade gummies

    gummy ingredients

    Healthy gummies recipe

    Ingredients

    • 3 tbsp unflavored grass-fed gelatin
    • 2 cups blueberries
    • ¼ cup lemon juice (about 1½ medium lemons)
    • ¼ cup canned coconut milk
    • ½ tsp liquid monk fruit sweetener (we used this one)
    • ½ cup water
    • Generous pinch of sea salt

    Directions

    1. Add the blueberries, lemon juice, coconut milk, monk fruit, and sea salt to a high-speed blender. 
      gummies in blender
    2. Blend for a minute or so until smooth. gummies simmering
    3. Pour the berry liquid into a small saucepan and turn the heat to low. Heat the berry puree until it’s warm, stirring occasionally. Avoid boiling. If it’s too hot, the gelatin won’t set. 
      gelatin
    4. While the berry puree is warming up you can “bloom” the gelatin. To do this, pour a ½ cup of cold or room-temperature water into a small bowl. Slowly sprinkle the gelatin on top of the water. Stir with a spatula until all the gelatin gets wet. Allow it to sit for at least 5 minutes. As it sits it should thicken and take on a consistency similar to applesauce. 
      gummy mold
    5. While the gelatin blooms, prepare the gummy mold. If you don’t have a gummy mold, no worries. You can pour the gummy liquid into a small glass baking dish or food storage container and cut it into cubes. If you use a glass container, grease it with a bit of coconut oil to prevent the gummies from sticking.
    6. Make space in the fridge so you have a flat surface for the gummies to sit. If you’re using a gummy mold, you may want to place it on top of a baking sheet. This will catch any spills and make it easier to get it in the fridge.whisking gummies
    7. When the 5 minutes are up, pour ½ cup of the warmed berry juice into the gelatin bowl and whisk together.
    8. Turn off the heat and slowly pour the gelatin mixture in with the rest of the warm berry juice, while whisking. Stir until well combined. 
      pouring gummies into mold
    9. Carefully pour the mixture into the silicone gummy molds or whatever container you’re using. Pouring from a small pitcher (like a gravy boat) or a measuring cup with a spout can make this step easier.  gummies in mold
    10. Place in the fridge to set for at least 2 hours. 
    11. Once the gummies are firm, pop them out of the mold. If using a greased baking dish, cut the gummies into bite-sized cubes.
    12. Enjoy immediately or store in the fridge in an airtight container for up to one week.

    Healthy gummy recipe variations

  • Mix up the fruit. Feel free to swap out the blueberries for 2 cups of another fruit. Just be sure to avoid the fruits with protease we covered earlier. 
  • Make it vegan. If you follow a plant-based diet, you can replace the 3 tbsp of gelatin with 3 tsp of agar agar. 
  • Add more gelatin. If you prefer a chewier texture similar to gummy bears, add another 1-2 tbsp of gelatin. 
  • Sweeten it up. These gummies aren’t overly sweet. If you prefer a sweeter taste, feel free to add more monk fruit. 
  • Pick a fun mold. From dinosaurs to legos, there are tons of fun gummy molds. These can be a great option if you plan to serve these gummies to kids.

    • If you enjoyed this recipe, you may also like these Turmeric Chocolate Energy Bites or Clean Protein Balls.

    Recipe and photography by Mindy Palmer

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