Jam-Packed with Nutrients!
Updated: Dec 30, 2021
I used to be a little envious of some of my domestic goddess friends. You maybe have a few too - you know the ones that effortlessly cook fabulous meals without needing a recipe? They bake their own bread and serve it topped with their homemade jam ..... and that's full of fruit they grew in their own garden!
Well, if you're a little more like me, I have a something for you.
It's a small win , but I'm grabbing it .... and so can you!
If you're not already making it, let me introduce you to Chia Jam - a super quick and easy to make spreadable jam that also packs a nutritional punch.
Chia seeds are an unprocessed, whole-grain food that the body can easily absorb in its seed state, without further milling or processing. Two tablespoons (30g) contains about 140 calories, 4g of protein, 11g of fibre and 9g unsaturated fat. You'll also get 18% of your recommended intake of calcium and trace elements including zinc and copper. Chia seeds are also the richest plant source of omega-3 fatty acids and can expand to hold about 10 times their dry weight in liquid, swelling into gel-like globules.
Ingredients (makes approx 1 1/2 cups of jam)
2 cups chopped fresh fruit
1-2 tblsp freshly squeezed lemon juice
1-2 tblsp honey, maple syrup, agave or sugar
2-3 tblsp chia seeds
Prepare the fruit - remove any stems, seeds, and skin as required and chop any large fruits into small pieces.
Cook the fruit - in a saucepan, set over a medium heat. Cook until the fruit breaks down and becomes syrupy (5-10 minutes). Mash the fruit with the back of a spatula to your preferred consistency.
Add sweetener and lemon juice - remove from the heat and stir in 1 tblsp each of the honey and lemon juice. Taste and add more to your preference.
Add the chia seeds and stir to combine before leaving for 5 minutes to thicken. If you want a thicker jam, stir in more chia seeds 1 teaspoon at a time and let stand.
Allow to cool to room temperature before transferring to a glass jar or storage container. The jam will thicken and set more when completely chilled. It will keep in the fridge for up to 2 weeks or frozen for up to 3 months (thaw prior to use).