Ingredients
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100g BerriesAll one type or a mixture
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1 tablespoon (approximately) Chia Seeds
Directions
Why buy sugar laden jam when you can whip together a much healthier fruity chia jam in less than 15 minutes? Traditional jam, whether homemade or store bought contain at least 50% sugar. There is no such thing as sugar-free jam. They all contain sugar from the fruit and in most cases plenty of added sugar and additives too.
The only sugar in this recipe is from the fruit. Chia seeds are used to thicken this jam. They are very nutritious and contain fibre and healthy fat, which are kind to blood sugars. For more information about Chia seeds check out https://theartisandiabetic.ie/chia-seeds/
It’s easy to scale up or down the recipe and you can use a mixture of berries. The jam should be stored in a covered container or jar in the fridge and will last about 1 week. Overripe fruit chia jam won’t last as long as younger fruit. It will last a little longer if you use a glass jar that has either been washed in the dishwasher or rinsed in boiling water before adding the chia jam.
Steps
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1
Done
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Wash the berries and remove any leaves or stalks. You don't need to dry them. |
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2
Done
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Place the berries in a small saucepan and heat over a low to medium heat. Simmer very gently until the fruit has broken down, about 5 minutes. |
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3
Done
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Remove from the heat and stir in the Chia Seeds. If the jam seems a little too thick add a little hot water and stir. Place in a jar or a little serving dish, cover and store in the fridge until needed. |
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4
Done
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It's impossible to give exact nutritional value for this recipe because it depends on the type and variety of fruit used. Strawberries, raspberries, blackberries and blueberries are the lowest carb fruits, in that order. For the sweet toothed you can add a teaspoon of honey to the jam, which will only add 5g of carbohydrate to the total recipe. If you prefer a smooth jam, just give the finished jam a whiz in a blender after adding the chia seeds. |
