Years ago, one of my favorite snacks used to be Welch’s fruit snacks. I really enjoyed their texture. While this gummy brand is pretty clean — compared to others — I stopped eating them a while back. Yes, I am admittedly a bit of a health nut — although if you give me some Fruity Snacks, I probably would make them disappear if you catch my drift!
Annie’s makes some organic fruit snacks which are pretty yummy. However, for me, they are pretty pricey.
Despite the fact that I haven’t eaten Fruit Snacks in a long time, I still love that gummy texture. Thankfully, I have discovered a way to make healthy DIY 3-ingredients gummies.
It’s is a cinch.
I make my healthy gummies with some grass-fed beef gelatin.
If you do a bit of research, you will soon discover that the consumption of gelatin is touted with many health benefits.
Gelatin is made of collagen which is the most abundant protein in our connective tissues, bones, and skin.
Our ancestors regularly ingested animal gelatin, and therefore, they had a diet rich in collagen (which has a high amino acid content). It was common for them to eat chicken skin as well as consume foods made with bone broth or other gelatin-rich animal parts; most of which we no longer ingest.
Benefits of Gelatin
I will only list the health benefits of gelatin, backed by research. Many other benefits have been attributed to the consumption of gelatin.
- Gelatin is a rich protein source (1)
- It helps maintain skin’s elasticity and reduces the visible signs of aging (1) (11)
- Gelatin has shown some promise in relieving the symptoms of arthritis as well as improving bone and joint health (2)
- In one study, collagen was shown to help normalize gut hormones in obese subjects (3)
- L-glutamate (found in collagen/gelatin) repairs the intestinal lining and regulates the secretion of gastric juices (4) (5) (6) (12)
- Gelatin can help repair gastric ulcers (5)
- Collagen also has a beneficial effect on inflammatory bowel disease (IBS) (7)
- The L-glycine in gelatin not only has anti-inflammatory properties but also helps to promote a healthy sleep pattern (8) (9) (10)
One of my sons broke his clavicle last May (while apparently playing “Tarzan” on his bike). A friend mentioned in passing that the use of gelatin was worthy of consideration since it helps bones to mend quicker.
While I’m well aware of the benefits of gelatin consumption, I hadn’t considered its use until it was mentioned.
I promptly made a batch of my DIY 3-ingredients gummies and I had my son eat a few daily (an easy task, since he loves them).
I am happy to report that his clavicle has since healed nicely and he’s back to playing his antics with his brothers.
Did eating the gummies help?
Honestly, we will never truly know, but one thing is for sure — it most definitely didn’t hinder him.
DIY 3-Ingredients Gummies: Tips and Notes
In theory, all gelatin brands will work equally well. Personally, there are two brands of gelatin which I prefer to use. My favorite brand is made by Vital Proteins. This gelatin is derived from grass fed and pasture raised animals. It’s certified kosher, non-GMO, rBGH free, ractopamine and preservative free.
The other brand is from Great Lakes. This brand is both kosher and non-GMO.
When making these gummies for my son (or any of my children), I use raw honey as a sweetener. It’s their preference. When making them for me, I prefer using monk fruit powder with a few drops of liquid stevia. You can learn more about monk fruit in the following post.
I prefer to use pure fruit juice only. Our favorite juice brands are either Trader Joe’s or Lakewood juices. Some of our most popular flavors are pomegranate, berries, cherry, or a fruit punch.
Nevertheless, your imagination (and taste buds) are the limit. You can use a veggy-fruit juice blend or even some tea.
You could also add some natural food flavoring. Some preferred flavors are banana, orange, lemon, and cherry. You can also use some therapeutic food-safe essential oils such as lemon and sweet orange. Please, experiment!
I bet you could make some chai or coffee gummies if you are so inclined.
I have a couple of cute molds for the kids, mainly because it’s fun for them to see the various shapes. If not for my children, I prefer to use my 8-inch by 8-inch glass pan (which I often do). I find the simplicity of my square pan so much easier — I like simple and easy. I just cut the gummies into squares once the mixture has set.
Fun and cutsy molds:
DIY 3-Ingredients Gummies
Pour your juice of choice into a clean saucepan.
Add the gelatin powder to the juice and very gently mix with a whisk. Make sure not to make this mixture frothy or the froth will sit on top of your gummies when they set. While this doesn’t affect the flavor, it doesn’t look very appealing.
Place the saucepan on the stovetop and slowly warm the juice. Once the juice is hot – but not boiling – remove the pan from the stovetop (turn the burner off).
Add the sweetener of your choice and gently mix to combine.
Pour this liquid into your prepared pan and let your gummies set.
Once set, store your healthy DIY 3-ingredients gummies in the fridge.
- 1 cup pure fruit juice
- 2 1/2 or 3 tablespoons gelatin (depending on our "stiff" you like your gummies)
- 1/4 cup raw honey OR 1 scoop pure Monk fruit + 2 to 5 drops of flavored liquid stevia
- Optional Ingredients:
- A few drops of essential oils OR
- Some natural food flavoring
- If using an 8x8 glass pan, lightly grease it. If you are using a silicone mold, there is no need to grease it.
- Set aside.
- Pour your juice of choice into a clean saucepan.
- Add the gelatin powder to the juice and very gently mix with a whisk. Make sure not to make this mixture frothy or the froth will sit on top of your gummies when they set. While this doesn’t affect the flavor, it doesn’t look very appealing.
- Place the saucepan on the stovetop and slowly warm the juice. Once the juice is hot – but not boiling – remove the pan from the stovetop (turn the burner off).
- Add the sweetener of your choice and gently mix to combine.
- Pour this liquid into your prepared pan and let your gummies set.
- Once set, store your healthy DIY 3-ingredients gummies in the fridge.
Sources for DIY 3-Ingredients Gummies:
- Collagen and Gelatin
- Effect of the novel low molecular weight hydrolyzed chicken sternal cartilage extract, BioCell Collagen, on improving osteoarthritis-related symptoms: a randomized, double-blind, placebo-controlled trial.
- Oral ingestion of a hydrolyzed gelatin meal in subjects with normal weight and in obese patients: Postprandial effect on circulating gut peptides, glucose and insulin.
- L-Glutamate supplementation improves small intestinal architecture and enhances the expressions of jejunal mucosa amino acid receptors and transporters in weaning piglets.
- Studies on the antisecretory, gastric anti-ulcer and cytoprotective properties of glycine.
- Collagen synthesis by human intestinal smooth muscle cells in culture.
- Serum laminin and collagen IV in inflammatory bowel disease.
- L-Glycine: a novel anti-inflammatory, immunomodulatory, and cytoprotective agent.
- The epithelial glycine transporter GLYT1: protecting the gut from inflammation
- The Effects of Glycine on Subjective Daytime Performance in Partially Sleep-Restricted Healthy Volunteers
- Daily consumption of the collagen supplement Pure Gold Collagen®reduces visible signs of aging
- Glycine selectively reduces intestinal injury during endotoxemia.