Strawberry Chia Jam
Updated: Nov 1, 2020
Making this homemade strawberry chia jam has never been easier. This jam only requires 4 ingredients, takes 10 minutes in your kitchenfarmacy to whip up and has no sugar added. It’s loaded with fibre, protein and is a great healthy alternative to traditional Jam! As you all know, I believe that food is information that communicates with the body on a cellular level and tells it what to do as well or better than medicine can. With that in mind, whenever I am in my kitchen I try to create recipes with ingredients that have a positive impact on my health. I am totally hooked on chia seeds as part of my kitchenfarmacy and try to include them in my breakfast, adding them to my smoothies and sprinkle them on my salads regularly.
Chia jam is the perfect way to add chia seeds to my healthy eating routine because it’s so easy to whip up, keeps in the fridge for about a week, and it can be added to just about any breakfast recipe. I personally love stirring it into a bowl of Greek yogurt or adding it to my oatmeal.
What is Chia Jam?
Chia jam is a fruit-based jam made by combining puréed fruit with nutrient-dense chia seeds. The chia seeds help the jam thicken up, without loads of sugar or thickeners like pectin, and it comes together in just 10 minutes. Amazing right?
What Are Chia Seeds?
A member of the mint family, chia is native to Mexico and Guatemala and has been cultivated since pre-Columbian times. Legend has it that Aztec warriors could sustain themselves for an entire day with one tablespoon of chia seeds.
Why is Chia Jam so Healthy?
Beyond the fact that this chia jam is way lower in sugar, here are the amazing health benefits of chia seeds:
• Chia seeds are a good source of omega 3 fatty acids – Omega 3 and Omega 6 fatty acids are essential fatty acids, meaning that you need to get from food sources because your body cannot produce them itself. Omega 3′s reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis. They’re also said to help with weight loss related to their regulation of blood sugar levels and insulin.
• Chia seeds are a plant-based protein – We all know protein is an essential macronutrient needed for many functions in the body, including muscle building and it’s awesome to have plant-based options.
• Chia seeds are loaded with antioxidants – Antioxidants help rid our body of free radicals, which have been linked to cancer and heart disease.
• Chia seeds are a good source of fiber – The fiber content with weight loss by keeping you feeling full, prevents constipation and enhances regularity.
• Chia seeds also contain magnesium and potassium – Two minerals essential for good health.
Making Jam with Chia Seeds?
When making fruit jam with chia seeds, the seeds do all the work. Instead of cooking fruit down, relying on pectin, and adding sugar to help it set like traditional Jam, all that you need to do is mash up some fruit and stir in a few tablespoons of chia seeds. Within a few minutes, the chia seeds will absorb the fruit juices and thicken it to a jam like consistency.
The best ratio of fruit to chia seeds is two cups of fruit to two tablespoons of chia seeds. Start with this ratio, then if your fruit was very juicy or you’d like a thicker consistency, stir in more chia seeds one teaspoon at a time.
For a more jam-like flavour and consistency, I recommend cooking the fruit briefly on the stovetop before mixing in the chia seeds. I think this helps extract the juices better than simply mashing the fruit in a bowl, and it also softens the fruit into a jam like texture. The colour of cooked fruit is more vibrant and the flavour is more pronounced. If you’d rather skip this cooking step, expect your jam to be somewhat looser and more syrupy.
Chia jam is much less sweet than regular jam. Since we’re not relying on sugar to help set the jam, we can add as much or as little sweetener as we want. Honey, agave, maple syrup, or regular sugar can also all be used.
10-MINUTE CHIA SEED JAM
Making this homemade strawberry chia jam has never been easier. This jam only requires 4 ingredients, takes 15 minutes in your kitchenfarmacy to whip up and has no sugar added. It’s loaded with fibre, protein and is a great healthy alternative to traditional Jam!
TOTAL TIME: 10 MINS
PREP TIME: 1 MIN
COOK TIME: 9 MINS10-MINUTE
STRAWBERRY CHIA SEED JAM
2 cups fresh or frozen fruit (see suggestions below)
2 tablespoons chia seeds
1 tablespoon freshly-squeezed lemon juice
1-2 tablespoons honey or maple syrup (only if needed)
Heat fruit in a small saucepan over medium-high heat, stirring occasionally, until the fruit is heated through and begins to break down and bubble. Use a spoon or potato masher to mash the fruit to your desired consistency.
Stir in the chia seeds and lemon juice until combined. Then taste, and stir in 1 or 2 tablespoons sweetener if needed.
Remove from heat and let cool for 5 minutes. (The jam will thicken considerably as it cools.)
Give the jam one final good stir. Then serve immediately, or transfer to a sealed container and refrigerate for up to 1 week, or freeze for up to 3 months.
Other Fruits that work well in chia jam:
Berries (blackberries, blueberries, raspberries), cherries, peaches, apricots, plums, pineapple, kiwi…basically any “juicy” fruits.
1/2 teaspoon vanilla extract
lemon zest (to make your jam a little more tangy)
a pinch of spices (such as cinnamon, ginger, or nutmeg, etc.)
If you need help with meal ideas or are looking to book a nutrition consultation to discuss further health goals, book an appointment with me at idilsworld.com
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