With less sugar but plenty of flavour, this berry jam harnesses the health benefits of chia seeds for a tasty, antioxidant-rich treat. Enjoy spread onto buttery toast, dolloped onto ice cream or by the spoonful.
- Prep time 20 minutes
- Total time 50 minutes
Ingredients
Method
In saucepan, cook berries and maple syrup over medium heat, stirring occasionally, until berries are softened and mixture is juicy, about 5 minutes. Stir in chia seeds. Reduce heat to medium-low; simmer, stirring occasionally and breaking up berries with spoon, until thickened, about 10 minutes. Remove from heat; stir in lemon juice. Let cool for 30 minutes. (Make-Ahead: Refrigerate in an airtight container for up to two weeks.)
CHANGE IT UP: Chia & Berry Jam
Substitute fresh berries with frozen mixed berries and increase maple syrup to 1/4 cup; cook for 7 minutes. Increase chia seeds to 4 tsp and stir in 1 tsp vanilla; cook as directed. Increase lemon juice to 2 tbsp.
Makes about 1 3/4 cups.
Nutritional facts PER 1 TBSP: about
- Fibre 1 g
- Sodium 0 mg
- Sugars 2 g
- Calories 12
- Potassium 32 mg
- Cholesterol 0 mg
- Saturated fat 0 g
- Total carbohydrate 3 g
%RDI
- Iron 1
- Folate 1
- Calcium 1
- Vitamin C 8
