Low Sugar Raspberry Chia Jam

Low Sugar Raspberry Chia Jam is a delightful and healthier alternative to traditional jam. It’s known for its reduced sugar content and the inclusion of chia seeds, which add thickness and nutritional value. Let’s dive into its history, components, preparation steps, and time needed to make it.

History:
The concept of chia jam, including raspberry chia jam, gained popularity in recent years as people sought healthier alternatives to traditional high-sugar jams. Chia seeds, a staple of ancient Mayan and Aztec diets, have been rediscovered for their nutritional benefits, including high fiber and omega-3 fatty acids. Combining them with fruit creates a jam-like consistency without the need for excessive sugar or pectin.

Components:
To prepare Low Sugar Raspberry Chia Jam, you’ll need the following components:

1. Raspberries: Fresh or frozen raspberries are the primary fruit ingredient. They provide the vibrant color and flavor of the jam.

2. Chia Seeds: Chia seeds are the magic ingredient that thickens the jam naturally and adds nutritional value.

3. Sweetener: While this is a low-sugar jam, a small amount of sweetener, like honey or maple syrup, is often added to enhance the taste. Adjust the amount to your preference.

4. Lemon Juice: A bit of lemon juice helps balance the flavors and adds a touch of brightness to the jam.

Preparation Steps:
Here’s a step-by-step guide to making Low Sugar Raspberry Chia Jam:

1. Prepare the Raspberries: If using fresh raspberries, wash them thoroughly. If using frozen raspberries, allow them to thaw.

2. Mash the Raspberries: Use a fork or a potato masher to gently mash the raspberries in a saucepan. Leave some small chunks for texture.

3. Add Sweetener and Lemon Juice: Stir in your sweetener of choice and a splash of lemon juice. Start with a small amount of sweetener, as you can always add more later if needed.

4. Cook the Mixture: Heat the raspberry mixture over medium-low heat. Stir occasionally and let it simmer for about 5-10 minutes until it starts to thicken.

5. Add Chia Seeds: Remove the saucepan from the heat and stir in chia seeds. You can adjust the amount of chia seeds depending on how thick you want the jam to be. Typically, 2-3 tablespoons are sufficient.

6. Let it Sit: Allow the jam to cool for a few minutes. As it cools, it will continue to thicken.

7. Transfer to Jars: Once the jam reaches your desired consistency, transfer it to clean, airtight jars or containers.

8. Cool and Store: Let the jam cool completely before sealing the jars. Store it in the refrigerator for up to a few weeks.

Time Needed:
The preparation time for Low Sugar Raspberry Chia Jam is approximately 20-30 minutes, including cooking and cooling time. It’s a relatively quick and easy recipe that yields a delicious and nutritious jam with a rich raspberry flavor and reduced sugar content. Enjoy it on toast, in yogurt, or as a topping for desserts!

Certainly, here are the nutrition facts and health information for Low Sugar Raspberry Chia Jam:

Nutrition Facts (Approximate Values for a 2-tablespoon serving):

• Calories: 30-40 calories
• Total Fat: 1-2 grams
  • Saturated Fat: 0 grams
  • Trans Fat: 0 grams
• Cholesterol: 0 milligrams
• Sodium: 0 milligrams
• Total Carbohydrates: 5-6 grams
  • Dietary Fiber: 2-3 grams
  • Sugars: 2-3 grams (Naturally occurring sugars from raspberries)
• Protein: 1 gram

Health Information:

1. Low in Sugar: As the name suggests, this jam is low in added sugar. Most of the sweetness comes from the natural sugars in raspberries, which are relatively low compared to many other fruits.

2. High in Fiber: Chia seeds are a fantastic source of dietary fiber. They absorb liquid and swell, creating a gel-like consistency that contributes to the jam’s texture. Fiber aids in digestion and helps you feel full, making this jam a good choice for those looking to increase their fiber intake.

3. Omega-3 Fatty Acids: Chia seeds are also known for their omega-3 fatty acid content. Omega-3s are essential for heart health and can help reduce inflammation in the body.

4. Antioxidants: Raspberries are rich in antioxidants, particularly vitamin C and various phytonutrients. Antioxidants help protect your cells from damage caused by free radicals and may reduce the risk of chronic diseases.

5. Reduced Sugar Content: Traditional jams are often loaded with added sugars, which can contribute to weight gain and other health issues. This low sugar version allows you to enjoy the taste of jam without the excessive sugar.

6. No Preservatives: Homemade jams like this one typically do not contain preservatives commonly found in store-bought varieties. This means you have more control over the ingredients and can avoid artificial additives.

7. Versatile: You can use this jam as a spread on whole-grain toast, as a topping for yogurt, in smoothie bowls, or even as a filling for baked goods like muffins or thumbprint cookies. Its versatility allows you to incorporate it into a variety of dishes.

8. Longer Shelf Life: Due to the natural preservative properties of chia seeds and the reduced sugar content, this jam has a reasonable shelf life when refrigerated, typically a few weeks to a month.

In summary, Low Sugar Raspberry Chia Jam is a nutritious alternative to traditional jams. It’s low in added sugars, high in fiber, and packed with antioxidants and omega-3 fatty acids. Incorporating it into your diet can be a tasty and health-conscious choice, especially if you’re looking to reduce your sugar intake.