Chia Jam

Sauce / dressing

Contributed by: BMC Teaching Kitchen

Chia Jam

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Chia seeds, grown in Mexico and Guatemala for thousands of years,  have become very popular in health-conscious circles in the United States because of their impressive nutrition profile. Chia seeds are the best plant source for omega-3 fatty acids and are a complete protein. They have a gelling quality when added to liquids that allows them to replace both pectin and sugar in this jam. After mixing the chia seeds into the fruit, the jam will begin to thicken in just a few minutes. Try this jam on toast with nut butter, mixed into yogurt or oatmeal, or smeared on a black bean brownie.

 

Serves:
18 servings
Total Time:
5 minutes
Prep Time:
5 minutes
Cook Time:
0 minutes

Ingredients


Berries - 2 cups, fresh or frozen (raspberries, strawberries, blackberries, blueberries or a blend) Chia_Seeds - 2 Tablespoons Lemon - ½ large lemon Sugar - 1-2 Tablespoons (or substitute monk fruit sweetener; see notes)

Instructions

Step 1
Wash the berries if using fresh ones. Frozen berries are already washed. Microwave the fresh or frozen berries for 1 minute, covered, or until fully defrosted.
Step 2
Stir in chia seeds. Juice the lemon and add to the mixture, stirring to combine.
Step 3
Add 1-2 Tablespoons of sugar or monk fruit sweetener, according to your taste.
Step 4
Refrigerate to allow the jam to thicken and set. You can also eat it right away.

Notes

Notes: Sugar substitutes are a good alternative to regular sugar if you are working to manage your blood sugar or want to reduce calories or carbohydrates. We like using monk fruit sweetener, erythritol, or stevia.

Nutrition facts are calculated for the use of 1 Tablespoon of granulated sugar in the recipe above. 

 

Nutrition Information

Serving Size:
1 Tablespoon serving
Calories:
24 Calories
Fat:
0.6
Saturated Fat:
0
Carbohydrates:
Net Carb: 5
Dietary Fiber:
1.6
Protein:
0.5
Sodium:
1