Gut-Healing Korean New Year Rice Cake Soup (Tteokguk) — Allergen-Aware & Kid-Friendly

Gut-Healing Korean Rice Cake Soup (Tteokguk)

This simplified, top allergen-free version of Korean New Year rice cake soup focuses on deep nourishment, digestibility, and clean flavor. By using osso buco and bone marrow, we create a naturally rich broth that supports gut health without relying on soy sauce, sesame oil, or eggs.

This recipe is especially well-suited for:

• Kids

• Healing diets (i.e. those on the eczema elimination journey)

• Allergen-conscious families

INGREDIENTS

For Broth

• 2 ossobuco cuts (cross-cut shanks)

• 2 cups of bone broth

• 4-5 cups cold filtered water

• 1 small onion, halved

• 2 cloves garlic, minced

• 1 tsp salt (start low, add more later)

Umami Options (Choose ONE or skip)

• Option A (Contains Fish):
  3-5 small dried anchovies, heads removed

• Option B (Contains Fish):
  1–2 tsp fish sauce

• Option C (Top-9 Allergen–Free):
  1–2 tsp coconut aminos + extra salt

⚠️ Note: Fish (anchovy, fish sauce) is a top-9 allergen. If strictly avoiding, use Option C or skip entirely—the marrow broth is still delicious.

Rice Cakes

• Korean rice cakes (tteok), pre-sliced and frozen

  • homemade is optimal for our allergy friends as rice cakes are usually made in a facility alongside sesame, tree nuts, soy, wheat, egg, dairy, etc.

  • homemade is also better for you as storebought garatteok (rice cakes) are packaged in plastic while it’s still hot… meaning you’re getting plastic melted in your food.

• Check out my homemade recipe if you’re looking to elevate your rice cake game ♡

Optional Garnish

• Thinly sliced green onion

INSTANT POT METHOD

1. Simmer/Make the Broth

• Place osso buco (soup bone) in an Instant Pot.

• Add broth & filtered cold water.

• Add anchovy or fish sauce or coconut aminos (your pick!)

• Add onion and garlic.

• Lid on → Pressure Cook (High) → 45 minutes

• Natural release 10 minutes, then quick release OUTSIDE (keep your indoor air clean)

2. Defrost & Soak the Rice Cakes

• Place frozen rice cakes in a large bowl.

• Cover with cold water.

• Soak 10 minutes, gently separating slices.

• Drain and set aside.

This prevents gumminess and helps them cook evenly.

3. Finish the Soup

• Remove anchovy, onion and bones.

• Scoop marrow from bones and return to broth. (Marrow is a nutrient gold mine!)

• Season with salt to taste.

• Add soaked rice cakes.

• Saute mode 5 minutes, until tender but chewy.

STOVETOP METHOD

1. Simmer/Make the Broth

• Place osso buco (soup bone) in a large pot.

• Add broth & fresh cold water.

• Add anchovy or fish sauce or coconut aminos

• Add onion and garlic. bring to a gentle simmer. Skim & discard foam / “scum” if desired / needed. Cover and simmer 2½–3 hours on low.

2. Defrost & Soak the Rice Cakes

• Place frozen rice cakes in a large bowl.

• Cover with cold water.

• Soak 10 minutes, gently separating slices.

• Drain and set aside.

This prevents gumminess and helps them cook evenly.

3. Finish the Soup

• Remove anchovy, onion and bones.

• Scoop marrow from bones and return to broth.

• Season with salt to taste.

• Add soaked rice cakes.

• Boil 5 minutes, until tender but chewy.

4. Serve

• Ladle broth, rice cakes, and meat into bowls.

• Garnish with green onion if desired.

• Serve warm with Korean side-dishes (i.e. kimchi, spicy dried radish, etc.)

  • PSA: locals in Oahu, get the freshest homemade Korean side-dishes from Mas Jjang

• Toppings: thin strips of roasted seaweed, egg (for those who tolerate it)

Why This Tteokguk Is Gut Healthier Than Most

1. Collagen & Gelatin Support Digestion
Ossobuco and marrow bones provide collagen, gelatin, and glycine, which help:

• Strengthen & repair the gut lining

• Support digestion

• Calm the nervous system

2. No Soy Sauce or Sesame Oil
Traditional versions rely heavily on soy and sesame, which can be inflammatory or allergenic for many people—especially kids / those struggling with hormone imbalance.

3. Clean Broth Technique
Blanching the bones first reduces histamines and bitterness, making this soup gentler for sensitive stomaches and more digestible for all.

4. Slow Simmer = Easier Absorption
Long, gentle cooking breaks down proteins and minerals into forms the body can absorb easily.

5. Simple Ingredients, Low Load
Fewer ingredients = less digestive stress, especially for healing guts or picky eaters.

Storage & Leftovers

• Refrigerate up to 4 days

• Freeze broth separately for up to 3 months

Cinnamon Roll Protein Cookies (Low Sugar, Gut-Friendly & High Protein)

My Favorite Cookie: CINNAMON ROLL — soft, cozy, and secretly gut-supportive. Made with collagen-rich beef protein, minimal ingredients, and <1g sugar per cookie, they’re perfect for blood sugar balance, PCOS, and anyone who wants a dessert that is a blessing.

Why Protein In These Makes a Difference

Even with the rise of protein-awareness, protein deficiency is far more common than we think — nearly 1 in 3 adults aren’t getting enough daily protein. And as we age, our protein needs actually increase to preserve muscle, support immune health, balance blood sugar, and maintain strength/energy.

What I love about this cookie is that it doesn’t just taste like dessert — it’s built on a naturally collagen-rich, 100% grass-fed beef protein base that’s super clean, doctor-formulated, and easy to digest.

Unlike many plant or whey proteins, this one:

• Is gentle on the gut

• Contains no gums, fillers, or additives

• Supports skin, joints, and digestion thanks to collagen-supportive amino acids

And since it already tastes like a cinnamon roll, it makes hitting protein goals feel fun — not gross.

For the next few days, (Friday, 12/26 - Friday, 1/2) Equip Foods is offering:

• BOGO 40% off all Prime Protein & Bars

  • Other Protein Flavors that work with this recipe: Vanilla, Cinnamon Roll, Strawberry, Iced Coffee, Unflavored

    Currently: $63.99 $47.99  Save $16 + extra 15% using code MUMWITHABUN

• You can get an additional 25% off if you don’t mind original packaging (same ingredients, just the old label as they’re trying to go for more of a vintage feel vs keeping the aesthetic mainly for those who hit the gym) - click the red banner at the top of the page.
  (It says, “Last Chance: 25% off Original Branded Packaging”)

• If you’re new and not wanting to stock up, you can also get 20% off your first single-bag order!

Note: I don’t share this to push sales — I share it because desserts can be supportive when the ingredients actually work with your body and this stacking discounts deal is totally up my alley. (I stocked up already!)

CINNAMON ROLL COOKIE

INGREDIENTS

• 2 scoops Equip Prime Cinnamon Roll Protein Powder (because it’s a touch sweet via coconut sugar it gets a little crunchy & omg it smells like a Disneyland churro…!)

• Organic SunButter (any nut/seed butter works here!)

• 1 tbsp coconut flour (make sure it’s a flat scoop)

• 1 tbsp filtered water

• ¼ tsp baking powder

• pinch of sea salt

METHOD

• Preheat the oven to 350°F and line a cast iron skillet or cookie sheet with parchment paper.

Mix dry ingredients first. Then, add sunbutter. Mix well. Then, add water until fully combined. It’s ok if the batter looks stretchy (it’s a characteristic of all the collagen-richness of the beef protein isolate)

• Let dough rest for ~5 minutes — this allows the coconut flour to hydrate.

• Scoop 4 (huge) or 10 (small) cookies onto the parchment paper covered cookie sheet/skillet.
  (I prefer small-size to appreciate the texture)

• Use your hands to gently flatten each cookie to desired thickness. They will rise a bit.

• Bake for 10 minutes.

• It’s OK if the cookies don’t look “golden” these aren’t your typical cookies — let them cool on a cookie rack to finish baking.

• Once it’s cooled, enjoy fresh!

Storage Tips

• Store in an airtight container in the fridge for up to 3 days

• These cookies actually improve in texture after chilling

• For longer storage:

• Freeze up to 2 months

• Thaw at room temp or warm briefly in a toaster oven

• Best enjoyed room temp with coffee ☕️

COOKIE FAQ

Macros per cookie?

Macros are estimates using standard nutrition data

Per small cookie (1 of 10):

• Calories: ~90–95 kcal

• Protein: ~5.5–6 g

• Fat: ~6 g

• Carbs: ~3 g

• Sugar: ~0.8–1 g

• Fiber: ~1 g

Protein & collagen context:

• 2 scoops = ~42 g protein per batch

• That’s ~5.7 g protein per cookie

Equip Prime is a collagen-rich beef isolate, meaning the majority of protein comes from collagen-supportive amino acids (glycine, proline, hydroxyproline)

Best enjoyed with a friend (;

In my humble opinion, a sweet treat with under 1g sugar & ~6g protein is huge win for:

• PCOS

• prediabetes

• blood sugar balance

• gut healing seasons

Price per batch?

Protein cost breakdown:

• Sale price: $47.99 per bag (As of 12/26)

• + my code (MUMWITHABUN for an extra discount): ~$43

• 30 scoops per bag → <$1.50 per scoop

• 2 scoops per batch → <$3

Estimated total batch cost:

• Equip Prime Protein: ~$2.88

• SunButter (4 tbsp): ~$1.75–2.00 (varies by purchase location)

• Other ingredients: ~$0.25

Total batch cost: ~$5.00–5.25

Per cookie: ~$0.50

For a functional, gut-supportive, high-protein, quality dessert?

That’s incredibly reasonable!

I’ve never been able to buy a gluten free, dairy free, gut-healthy cookie at anything less than $3.50 a piece!

Q:  Does heating up Prime Protein denature the ingredients, or do they retain their properties?

The protein, collagen, and colostrum will all retain their properties when heated since they have already been ‘cooked’. But, Equip uses a low and slow method to keep all the nutrients intact and ensure highly bioavailable products.

LMK if you have any more questions!

Gut-Healthy SMASH Cookies (Soft-Baked, Protein-Rich, Collagen-Rich, and Good For You)

Soft-Baked Churro Protein Cookies (Using: Equip Prime Cinnamon Roll Protein & Coconut Flour)
Made in just 1 bowl!

Oat Flour, Coconut Flour & Chocho Protein Flour Variations

These soft-baked, protein-packed, gut-healthy cookies can be customized using oat flour, coconut flour, or Chocho protein powder depending on your health goals and dietary needs— follow the method/measurements below for a perfectly chewy experience every time.

P.S. You wouldn’t believe it, but these recipes are created by my 5 year old. I assisted with the measurements as she explained to me her desire to bake cookies from scratch using oat, coconut, and chocho flours.

She says they’re called “SMASH Cookies” so we’re naming these SMASH Cookies, y’all. Enjoy!

1) Oat Flour Version

INGREDIENTS

• 2 scoops *Pumpkin Spice or Vanilla Grass-Fed Beef Be Well by Kelly protein powder

• 4 tbsp natural Organic SunButter (runny, well-stirred)

• 3 tbsp Organic sprouted rolled oats, blended into flour

• 1 tbsp Organic maple syrup (optional, for those not on the gut healing journey)

• 1 tbsp water

• ¼ tsp baking powder

• ¼ tsp sea salt

• 2 tbsp dark chocolate chips (optional)

Ultra-Chewy Coconut Vanilla SMASH Cookies (Using: Collagen-Rich, Be Well By Kelly Protein)

2) Coconut Flour Version (My Favorite)

INGREDIENTS

• 2 scoops *Pumpkin Spice or Vanilla Grass-Fed Beef Be Well by Kelly Protein Powder OR Equip Prime Cinnamon Roll Protein Powder (this one’s sweetened with a touch of coconut sugar & smells like a Disneyland churro… definitely my favorite!)

• Organic SunButter

• 1 tbsp coconut flour

• 1 tbsp maple syrup (optional, again for those on the gut health journey, I prefer without)

• 2 tbsp water

• ¼ tsp baking powder

• ¼ tsp sea salt

• 2 tbsp dark chocolate chips (optional)

Why This Works

Coconut flour pulls in moisture aggressively. Using more than 1 tablespoon will make the cookies dry, crumbly, or chalky. Keep to 1 tbsp here and you’ll get a bit of a crunch with the chew!

Pumpkin Spice SMASH Cookies (Using: Be Well By Kelly Grass-Fed Pumpkin Spice Protein & Unflavored Plant-Based Protein/Chocho Powder)

3) Chocho Protein Powder Version (Extra Chew-y)

Chocho protein is more absorbent than oats but less drying than coconut flour. It also adds structure; as a complete protein, it provides density, deep umami, and an ultra-chewiness factor.

INGREDIENTS

• 2 scoops *Pumpkin Spice or Vanilla Grass-Fed Beef Be Well By Kelly Protein Powder

• 4 tbsp runny Organic SunButter

• 2 tbsp *Chocho Unflavored Plant-Based Protein Powder

• 1 tbsp maple syrup (optional, for those not actively on the gut healing journey)

• 2 tbsp water

• ¼ tsp baking powder

• ¼ tsp sea salt

• 2 tbsp dark chocolate chips (optional)

Why This Works

Chocho protein thickens quickly and needs extra time to sit with the liquid to prevent dense or gummy cookies. It may seem string-y when you mix the batter, but trust the process!

METHOD

1. Preheat oven to 350°F and line a cast iron skillet or cookie sheet with parchment paper.

2. If using oats, blend into a flour-like texture (skip this step for coconut flour or Chocho).

3. Mix all ingredients except chocolate chips in a bowl until fully combined. It’s ok if the batter looks stretchy (it’s a characteristic of all the collagen-richness)

4. Let dough rest for ~5 minutes — this allows the flours (especially coconut flour!) to hydrate.

5. Scoop 4 (big) or 10 (mini) cookies onto the parchment paper covered cookie sheet/skillet.

6. Use hands to gently “smash” / flatten each cookie to desired thickness. They will rise a bit.

7. Bake for 10 minutes.

8. It’s OK if the cookies don’t look “golden” these aren’t your typical cookies — allow them to cool on a cookie rack to finish baking.

9. Once you pull them out of the oven, place chocolate chips on top of the cookies if using.

10. Once it’s cooled, enjoy!

Storage Tips

• Store in an airtight container in the fridge for up to 3 days

• Texture improves after chilling, especially for coconut flour and Chocho versions.

Who knew protein-rich, gut-friendly, refined-sugar-free cookies could be so delectable?!

---

INGREDIENTS BREAKDOWN

Why Organic SunButter Matters

When using sunflower-based products like SunButter, choosing organic is not optional—it’s very very intentional.

Sunflowers are known hyperaccumulators, meaning they readily absorb compounds from the soil they’re grown in. This includes heavy metals and environmental toxins, which can then concentrate in the seeds and oils used to make sunflower butter.

Research indexed through NIH has shown that sunflower plants can absorb and accumulate elements such as cadmium, lead, and arsenic when grown in contaminated or conventionally treated soils. They’re considered “hyperaccumulators” of heavy metals. These compounds can make their way into the body when consumed regularly—particularly concerning for children, those with eczema, or those with compromised gut barriers.

This is why I always recommend organic SunButter, sourced from organically grown sunflower seeds, to reduce toxic burden and better support detox pathways and skin health.

Why the Protein Matters (Yes—Even in Cookies)

These cookies work because of the type of protein used, not just the macros.

I specifically use collagen-rich, grass-fed & finished beef proteins like:

• Be Well by Kelly Grass-Fed Beef Protein (Vanilla)

• Equip Prime Protein (Cinnamon Roll Flavor)

These proteins are naturally rich in:

• Collagen peptides

• Gelatin

• Glycine & proline

These amino acids are foundational for:

• Supporting the gut lining

• Reinforcing connective tissue

• Supporting skin barrier integrity

• Helping calm inflammatory responses often seen in eczema-prone kids

When digestion is supported, skin and mood often follow—which is why these cookies can genuinely be part of a gut-healing experience… and why I may have allowed my kids to have it for lunch this Christmas season!

Yes… cookies can be healing (:
When high quality ingredients are doing the work.

A Note on Protein Substitutions & Outcomes

These recipes were tested specifically using the ingredients/proteins listed above.

If different protein powders, nut/seed butters, or sweeteners are substituted, I can’t promise the same texture, digestibility, or outcome—especially for those navigating eczema, skin issues, or sensitive digestion.

The synergy here matters:

• collagen-rich protein

• organic sunflower butter

• properly balanced moisture

Food-as-medicine works best when ingredients are respected.

*Discount Note

If you choose to use the same proteins I do:

• Be Well by Kelly Protein
  Use code MUMWITHABUN for $10 off

• Equip Prime Protein
  Use code MUMWITHABUN to stack on the current additional 25% off
  (They’re currently phasing out older packaging labels.)

I only share products I use regularly and trust in our home—especially when feeding kids.

The collagen-rich proteins used here provide amino acids that support gut lining integrity, which is foundational for skin health, digestion, and immune balance—especially important for kids with eczema or sensitive digestive systems.

---

did you make this recipe?

Tag @mumwithabun_nutrition on Instagram and hashtag it #mumwithabun so we can see how you’re enjoying it!