Halloween is one of the most concentrated times of year when many have historically indulged in a large amount of candy. This has also often meant a change in the behaviors and habits surrounding eating, too. Whether you’re looking to avoid the sugar overload or want to still satisfy your sweet tooth in a healthier way, this Halloween gummy recipe offers a great alternative to traditional gummy candies that are loaded with sugar and harmful additives.
Gummies can be broken down to three main constituents: gelatin (or other stabilizing ingredient and source of structure), a source of flavor, and an added sweetener.
Gelatin is a protein made by processing animal parts that are rich in collagen. It is what gives many gummies their structure and unique, chewy texture. Gummies made using gelatin are therefore not vegan, though some vegetarians may still choose to eat them. Vegan gummies rely on stabilizing ingredients such as pectin processed from fruits or agar-agar processed from seaweed. Both ingredients involve a different process to incorporate into a gummy recipe and lead to different textures.
Beware of gummies that rely on carrageenan for structure, which research shows may have harmful health effects on the gut microbiome or even potentially exacerbating IBD. [1] If you are making these for a friend or family member that is vegetarian, check in with them first. If they don’t want to eat gummies, we recommend trying this other simple, sweet treat that only uses a few ingredients.
For flavor, The Paleo Diet opts for sourcing from whole foods. Grinding up whole fruits for their fresh juice and rich flavor keeps added sugars and additives from many store-bought juices out of these gummies.
To make purple gummies, plums and pomegranates can help give a pop of flavor, and a tiny bit amount of beetroot powder can help make the purple color a bit more vibrant. Not only are pomegranates juicy and flavorful, but they’ve been shown to help prevent free radicals from damaging DNA in the body. [2]
To make orange gummies, oranges and pineapples will bring a tropical flavor and that fun Halloween orange we often only see in highly processed, sugary treats like candy corn.
Feel free to mix and match flavors year-round by using different fruits and fruit juices in these gummies. Just be sure to stick to the measurements in this recipe, and don’t exceed the specified juice quantities to keep them within PaleoFLEX™ guidelines.
TIP: If you have trouble finding beet root powder in stores, you can eliminate it. The pomegranate and plum flavored just have a pinker color.
References
- Kimilu, N., Gładyś-Cieszyńska, K., Pieszko, M., Mańkowska-Wierzbicka, D., & Folwarski, M. (2024). Carrageenan in the Diet: Friend or Foe for Inflammatory Bowel Disease?. Nutrients, 16(11), 1780. https://doi.org/10.3390/nu16111780
- Habib, H. M., Hamada El‐Gendi, El‐Fakharany, E. M., El-Ziney, M. G., El-Yazbi, A. F., Al, F. T., & Ibrahim, W. H. (2023). Antioxidant, Anti-Inflammatory, Antimicrobial, and Anticancer Activities of Pomegranate Juice Concentrate. Nutrients, 15(12), 2709–2709. https://doi.org/10.3390/nu15122709
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Details
- Recipe by: Isabella Mead
- Serves: 24 Gummies
- Meal: Snack
- Serves: 24 Gummies
- Prep Time: 20 minutes
- Cook Time: 5 minutes
- Total Time: 25 minutes
Ingredients
2 plums, peeled, de-pitted, sliced
2 1/2 oz unsweetened pomegranate juice
1/2 tsp beetroot powder (optional)
3 medium oranges, peeled and sliced
2 1/2 oz unsweetened pineapple juice
1 tbsp raw honey, divided in half for both the purple and orange gummy batches
2 tbsp grass fed gelatin, divided in half for both the purple and orange gummy batches
Directions
Start by making the orange gummies.
Add the orange slices and pineapple juice to a clean blender or food processor and blend until smooth.
Strain purée through a mesh strainer and add to a saucepan. Heat over medium heat for 2 minutes. Stir in ½ a tablespoon of honey and continue to heat until the mixture is hot but not boiling, about 2 minutes longer. Turn off the heat and gradually whisk in 1 tablespoon of gelatin until dissolved and set aside.
Then, rinse your blender and other tools, and begin making the purple gummies.
Add the plum slices and pomegranate juice to the clean blender or food processor and blend until smooth.
Strain purée through a mesh strainer and add to a saucepan. Heat over medium heat for 2 minutes. Stir in ½ a tablespoon of honey and continue to heat until the mixture is hot but not boiling, about 2 minutes longer. Turn off the heat and gradually whisk in 1 tablespoon of gelatin until dissolved.
Spoon each mixture separately into food-grade, BPA-free silicone gummy molds and refrigerate for 3-4 hours or until firm, and enjoy.
Store in a glass jar in the refrigerator or a dark, cool place for up to a few days.
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