Easy & Quick Berry Chia Seed Jam
Whether you call it jam or jelly, the fruity, sugary spread holds nostalgic memories of being spread across fresh bread or squished into a sandwich!
Of course there is a time and place for such enjoyments, but if jam is a regular accompaniment to your condiment table, aiming for an option that is lighter on the sugar content will not only benefit your overall health, but my recipe for homemade chia jam also helps to increase your fibre and omega 3’s!
This jam uses nutrient rich blueberries and raspberries, high in the phytochemical Ellagic Acid; a plant based antioxidant which works to help remove toxins from the body and protect against harmful free radical molecules.
Another bonus to this recipe is the use of frozen instead of fresh berries. Frozen fruits can be so much more cost effective than their fresh counterparts, with their freshness guaranteed. Anyone else purchase the smaller punnet of fresh berries to get them home and find more than one piece of fruit spoiling, leading to having to consume the whole lot in record time before they all turn bad?! Another great thing about using frozen is that they tend to release a little more liquid, making the jam like consistency easier to achieve.
Chia; those little black seeds being sprinkled on just about everything health food related. They are both low in calories and carbohydrates, whilst being rich in fibre, protein and healthy fats, especially the incredibly important Omega-3 fatty acid.
I like to make smaller batches of this jam, in order to keep a constant supply in the fridge, ready to top porridge, toast or top a little yogurt. It keeps will in a glass airtight container for a week. Now this jam is not a direct comparison to the traditional super sweet versions, due to the lack of added sugars, cooking process and use of all natural ingredients; what it does do it act as a healthier version to help support increased healthy lifestyle goals whilst still adding a little taste of nostalgia.
INGREDIENTS
100 grams frozen raspberries
100 grams frozen blueberries
30 grams chia seeds
1/2 cup filtered water
2-4 tablespoons maple syrup to taste (optional)
Frozen fruits are often frozen shortly after harvesting when they have been allowed to fully ripened; meaning they are fully loaded with vitamins, minerals and antioxidants, all of which are preserved during the freezing process!
Once thawed, frozen fruits naturally release a lot of their liquid, ideal for chia seeds to soak up the juices and form a jelly like consistency!
INSTRUCTIONS
Measure out the frozen berries and combine in a mixing bowl and either let defrost on the side or pop in the fridge to defrost overnight.
In the same mixing bowl, using a fork, gently mash the berries to form a compote. Combine the newly mashed berries, chia seeds and filtered water. Stir together, being sure to cover all the chia seeds with the juices and cover. After 30-60 minutes check that the seeds have absorbed the juices and expanded, forming a gel like texture, thus achieving your ‘jam’. Using a taste test, now is a good time to add a little maple syrup if you would like the mix a little sweeter.
Convert to a sterilised glass container and pop in the fridge; ready to be spooned on your cereal or a cheeky peanut butter and jam sarnie!
