Triple Berry Chia Seed Jam is a delightful and healthy jam made from a combination of three different types of berries (typically strawberries, blueberries, and raspberries) and chia seeds. It’s a popular alternative to traditional fruit jam due to its lower sugar content and added nutritional benefits.
History:
Chia seed jams are a relatively recent invention, gaining popularity in the health-conscious food community. The idea of using chia seeds as a thickening agent for jam likely originated from the ancient practice of using chia seeds as a food source by indigenous peoples in Central America. However, the modern version of chia seed jam has only gained widespread recognition in the past decade or so as people have become more health-conscious and are looking for alternatives to high-sugar jams.
Components:
To prepare Triple Berry Chia Seed Jam, you’ll need the following ingredients:
- 1 cup strawberries, hulled and chopped
- 1/2 cup blueberries
- 1/2 cup raspberries
- 2-3 tablespoons honey or maple syrup (adjust to taste)
- 2 tablespoons chia seeds
Steps to Prepare Triple Berry Chia Seed Jam:
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Prepare the Berries: Wash and chop the strawberries, and rinse the blueberries and raspberries. You can use fresh or frozen berries.
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Mash the Berries: In a saucepan, add the chopped strawberries, blueberries, and raspberries. Use a fork or potato masher to gently mash the berries to your desired consistency. If you prefer a smoother jam, you can use a blender or food processor.
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Sweeten the Jam: Add 2-3 tablespoons of honey or maple syrup to the mashed berries. Adjust the sweetness to your liking. Remember that the sweetness may vary depending on the ripeness of your berries.
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Add Chia Seeds: Stir in 2 tablespoons of chia seeds into the berry mixture. Chia seeds will help thicken the jam as they absorb liquid. Make sure to mix them thoroughly to prevent clumping.
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Cook the Jam: Place the saucepan over medium heat and bring the mixture to a gentle boil. Reduce the heat to low and simmer for about 10-15 minutes, stirring occasionally. The jam will thicken as it cooks.
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Cool and Store: Once the jam has reached your desired consistency, remove it from heat and let it cool to room temperature. It will continue to thicken as it cools. Transfer the jam to a clean, airtight jar and refrigerate.
Preparation Time:
The total time needed to prepare Triple Berry Chia Seed Jam is approximately 25-30 minutes, including the cooking and cooling time.
This homemade jam is not only delicious but also packed with nutrients and antioxidants from the berries and chia seeds. It can be used as a spread on toast, mixed into yogurt, or as a topping for desserts. Enjoy!
Certainly, here are the nutrition facts and health information for Triple Berry Chia Seed Jam based on typical serving sizes:
Nutrition Facts (Per 2-Tablespoon Serving):
- Calories: Approximately 40 calories
- Total Fat: Less than 1 gram
- Sodium: 1 milligram
- Total Carbohydrates: Approximately 9 grams
- Dietary Fiber: Approximately 2 grams
- Sugars: Approximately 6 grams
- Protein: Less than 1 gram
- Vitamin C: Approximately 20% of the Daily Value (DV)
- Antioxidants: Berries are rich in antioxidants, which help combat free radicals in the body and may reduce the risk of chronic diseases.
Health Information:
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Low in Calories: Triple Berry Chia Seed Jam is relatively low in calories, making it a suitable option for those looking to reduce their calorie intake.
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Low in Fat: The jam is low in fat, making it a heart-healthy choice.
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High in Fiber: Chia seeds are an excellent source of dietary fiber, which can aid in digestion and help you feel full and satisfied.
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Natural Sugars: The sweetness in this jam primarily comes from natural sugars found in the berries and a small amount of added honey or maple syrup. This makes it a better choice than jams with high amounts of refined sugars.
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Vitamin C: Berries are a great source of vitamin C, which is essential for immune health and skin health.
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Antioxidants: Berries are known for their high antioxidant content, which can help protect cells from damage caused by free radicals.
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Omega-3 Fatty Acids: Chia seeds are a plant-based source of omega-3 fatty acids, which are beneficial for heart and brain health.
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Gluten-Free: This jam is naturally gluten-free, making it suitable for individuals with gluten sensitivities or celiac disease.
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Versatile and Nutrient-Rich: Triple Berry Chia Seed Jam can be used in various ways, adding a burst of flavor and nutrition to your meals. It can be spread on whole-grain toast, mixed into yogurt, or used as a topping for oatmeal or pancakes.
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Low Added Sugar: By sweetening the jam with honey or maple syrup and relying on the natural sweetness of the berries, you can control the amount of added sugar, making it a healthier option compared to commercial jams with high sugar content.
Remember that the nutrition values may vary slightly depending on the specific ingredients and proportions used in your homemade jam, but overall, it’s a nutritious and delicious addition to your diet.
