This is a super quick and easy recipe for chia jam with either raspberries, blueberries, strawberries, cherries, or a frozen berry mix, which I often buy. You’ll also need chia seeds, a lemon, coconut sugar, and 5 minutes. That’s all! This recipe makes about 200 ml of chia jam.
The omega-3 and fiber-rich chia seeds swell up and hold the jam together this way, while the coconut sugar adds a nice caramel note and a lower glycemic index than regular table sugar.
Why is this chia jam healthier?
This jam is a healthier alternative to conventional jam because it uses natural ingredients and avoids refined sugars. Coconut blossom sugar has a lower glycemic index than regular table sugar, meaning the blood sugar level rises more slowly after consumption. The berries provide a variety of vitamins, particularly Vitamin C, and are rich in antioxidants that help fight free radicals in the body and strengthen the immune system. By avoiding artificial additives or preservatives, the jam remains free from unnecessary chemicals.
Another advantage is the chia seeds, which give the jam a nutrient-rich base. They are high in omega-3 fatty acids, which can have anti-inflammatory effects and support heart health. Their high fiber content promotes digestion and provides a longer-lasting feeling of fullness. The jam also contains less sugar than conventional products and relies on the natural sweetness of the berries, making it attractive to those looking to reduce their sugar intake. This recipe combines taste and health in an ideal way.
Why You Should Let Chia Seeds Soak
Soaking the chia seeds is important to fully unlock their health benefits and prevent potential digestive issues. When chia seeds come into contact with liquid, they form a gel-like layer, which not only changes their texture but also improves their digestibility. Without proper soaking, the seeds could continue to swell in the stomach, which can cause discomfort such as bloating or stomach pain in some cases. Additionally, soaking ensures that the nutrients, particularly fiber and omega-3 fatty acids, can be absorbed more easily. For recipes like this chia jam, soaking is also crucial to achieve the desired consistency.
The recommended maximum amount of chia seeds is about 15-30 grams per day, which is roughly 2-3 tablespoons. This amount is sufficient to benefit from the health advantages of the seeds without overloading the digestive system.
Quick & Easy Chia Jam with Berries
Recommended Equipment
Ingredients
- 125 g berries best frozen and thawed
- 3 tablespoons chia seeds
- 3 tablespoons coconut sugar
- 1/2 lemon squeezed
Instructions
- First, gather all your equipments and ingredients and prepare them in the right amounts. That makes it so much easier and more fun and you're less likely to forget anything.
- Put the fresh or thawed berries into a flat bowl and mash with a potato masher or a fork. Then mix with chia seeds, sugar and lemon.
- Fill into a glass with a lid and keep in the fridge. Give the chia seeds about an hour to soak, then the jam will be ready. As this fresh jam is not cooked and contains no additives or preservatives, it will last for 3-5 days in the fridge.
Nutrition
FAQ
Can you make jam with coconut sugar?
Yes, coconut sugar works great in this jam, it has a lower glycemic index than regular table sugar and adds a subtle caramel note.
Love this chia jam? Try it on my spelt bagels with hemp seeds, or find more ideas in my 7 favourite ideas for a vegan brunch.
