Super Simple Chia Jam
If you’ve ever made (or even looked into making) homemade jam, then you know that it typically involves an obscene amount of sugar. Not to mention the amount of sugar that’s found in store-bought jams (for a serving size of 1 tbsp, it can range from 8-13 grams of white sugar). So, if you’re looking to reduce your sugar intake, but still love a little jam with your toast, we have a super simple and even healthier solution for you. Chia jam!
Chia jam is a four-ingredient recipe that takes about five minutes to make, can use any type of berry (or any fruit really) that you have available, and tastes delicious. Because chia seeds becomes very gelatinous when added to liquid, mixed with some muddled fruit, a little maple syrup and vanilla, the mixture takes on the exact consistency of conventional jam. And despite how small and unsubstantial they look, chia seeds are among the most nutritious foods on the planet, loaded with fibre, protein, Omega-3 fatty acids and various micronutrients. In fact, chia is the ancient Mayan word for “strength”, and the Mayans knew a thing or two about superfoods. The best part of this jam is that because of its low sugar content (berries are a very low sugar fruit) and its high protein, fibre and fat content, it will have a very minimal effect on your blood sugar levels, but will still offer a sweet enough taste to satisfy cravings.
A low sugar jam high in protein, fat and fibre.
- 3 cups Fresh berries (if frozen, thaw first)
- 2-3 tbsp Maple syrup (or honey)
- 2 tbsp Chia seeds
- 1/2 tsp Vanilla extract or powder
In a small pot cook the berries and sweetener over low/medium heat for 5 minutes. The fruit will release moisture and soften. Be sure to stir frequently. Use a fork to gently mash the berries, being sure to leave some for desired texture.
Stir in the chia seeds until thoroughly combined and cook the mixture down until it thickens to your desired consistency usually 10-15 minutes. Stir frequently so it doesn’t stick to the pot.
Once the jam is thick, remove from heat and stir in the vanilla extract. Add more sweetener to taste if desired. Enjoy on toast, oatmeal, pancakes, overnight oats, oat bars, cookies, ice cream, smoothies, and more. The jam should keep for at least a week in an air-tight container in the fridge.
Recipe requires: Small pot, spatula to stir, and fork to mash
Curious about finding a healthy relationship with sugar? Check out our article here.