Healthy dessertBreakfastVegetarianNuts & seeds€€
Chia Jam with Forest Fruits, No Added Sugar
Make a healthy homemade jam in just 10 minutes. No boiling sugar syrup and no artificial preservatives. Rich in omega-3 fats and the natural taste of fresh fruit.
Prep time5 min
Cook time10 min
Total time15 min
Servings10
Recipe
Per servingTotal
Calories:34.5 kcal345.3 kcal
Protein:0.7 g7.2 g
Carbohydrates:6.3 g62.6 g
Fiber:2.3 g23.3 g
Water:2.2 ml21.8 ml
Fat:0.9 g9.3 g
Micronutrients
Sugar:3.1 g31.2 g
Saturated fat:0.1 g1 g
Cholesterol:0 mg0 mg
Sodium:0.7 mg7 mg
Potassium:56 mg560.1 mg
Calcium:26.9 mg268.8 mg
Iron:171.7 mg1716.6 mg
Magnesium:10.5 mg104.9 mg
Zinc:0.2 mg1.6 mg
Phosphorus:26 mg259.7 mg
Vitamin C:0.6 mg6.3 mg
Vitamin A:0 µg0 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg
Instructions
- 1Put the fruit in a saucepan and heat it over medium heat until it starts releasing juice and bubbling (about 5 minutes).
- 2Gently mash the fruit with a fork or masher to the desired texture. If you like chunks, mash less; for a smooth jam, mash more.
- 3Remove from heat and stir in the sweetener (syrup/honey), lemon juice and vanilla.
- 4Add the chia seeds and mix well. Let sit for 5–10 minutes. The chia seeds will absorb the excess liquid and create a natural gel-like texture.
- 5If the jam is still too runny after 10 minutes, add another half teaspoon of chia seeds.
- 6Pour the jam into a clean glass jar and let it cool completely. It will thicken further in the refrigerator.
Nutritional benefits
Chia jam contains significantly less sugar than classic spreads, while providing omega-3 fatty acids and fiber that slow down the release of sugar into the blood and support healthy digestion.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.