January 10, 2020 by John Fernandez
#BaptistHealthy Easy Eats: Berry Chia Seed Jam
This 10-minute Berry Chia Jam is quick and easy to make. The jam is thickened with chia and is not only nutritious but delicious. It’s a fruity topping that can be used for your Thanksgiving morning toast and as a compliment to breakfast, lunch and dinner throughout the year.
There are many fruits that work well in chia jam – berries (strawberries, blackberries, blueberries and raspberries), cherries, peaches and apricots. Almost any juicy fruit will work.
The health benefits of chia seeds are that they are full of omega-3 fatty acids, packed with antioxidants and they are a good source of soluble fiber, which is why they gel.
Video by George Carvalho, Irina de Souza and Steve Pipho
Berry Chia Seed Jam
Yields: 1 cup / 16 servings (1 tablespoon)
- 2 cups fresh or frozen fruit
- 2 tablespoons chia seeds
- 1 tablespoon freshly-squeezed lemon juice
- 1 tablespoon maple syrup (optional – only if needed, depends on the sweetness of your fruit)
- Optional add-ins:
- ½ teaspoon vanilla extract
- Lemon zest (to make it just a little more tangy)
- A pinch of spices (cinnamon, ginger, or nutmeg)
- Heat fruit in a small saucepan over medium 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 tablespoon maple syrup if needed – most berries are sweet enough no added sugar is 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 2 months.
Nutritional information: Dependent on which berries you use; analyzed using mixed berries. Per 1 tablespoon serving: Calories 18, Fat 0.5g, Carbs 3g, Sodium 53mg, Protein 0g.
About Amy Kimberlain
Amy Kimberlain is a registered dietitian and certified diabetes educator with Community Health at Baptist Health South Florida. She has 20 years of experience in nutrition and dietetics. Active in the community, Ms. Kimberlain has contributed her expertise to various public health initiatives, including childhood obesity, diabetes and family health. She is an academy media spokesperson for the Academy of Nutrition and Dietetics, the world’s largest organization of food and nutrition professionals. She earned bachelor’s degrees in nutrition and Spanish from Florida State University. She is also an avid runner and registered yoga teacher.