It’s berry season—the perfect time to make fresh, homemade jam. This quick jam is made with just four ingredients—berries, dates, chia seeds, and lemon juice. It bursts with bright fruit flavor, and offers more nutrients and a lower glycemic index than traditional jams. This jam is great on english muffins, pancakes, or in a yogurt parfait with granola.
Ingredients & Nutrition
The main ingredients are berries, and chia seeds, two nutrient dense ingredients. Dates and lemons provide sweetness and acidity, and are nutritious in their own right.
- Berries have low glycemic index, and are high in fiber, anti-oxidants, and anti-inflammatories. There is some evidence that berries help preserve cognitive abilities better than other fruits.
- Chia seeds are high in fiber, omega-3s, calcium, magnesium, and phosphorus.
- Dates provide sweetness, with moderate glycemic index due fiber fiber and nutrient (especially potassium) content.
- Lemon juice are low in sugar and high in vitamin C and provides more potassium.
Nutrients per 1 tablespoon of strawberry chia seed jam.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 6kcal | 0 |
| Carbs | 1.32g | 1% |
| Sugars | 0.89g | 1% |
| Fiber | 0.31g | 1% |
| Magnesium | 2.34mg | 1% |
| Potassium | 20.59mg | 1% |
| Phosphorus | 4.59mg | 1% |
| Vitamin C | 6.03mg | 8% |
| Folic Acid B9 | 2.56mcg | 1% |
Instructions
It only takes a few minutes to make this jam.
Gather berries, dates, lemon, and chia seeds.- Chop dates (and fruit if they are large like strawberries).
- Simmer dates and berries over low heat until the fruit breaks down and becomes syrupy, 5 to 10 minutes.
- Mash the fruit with a potato masher.
- Add lemon juice to taste, about 1 teaspoon/cup of fruit.
- Adjust for sweetness and acidity.
- Optionally grind chia seeds. Stir chia seeds into fruit.
- Allow chia seeds to absorb fruit juice and thicken the jam.
- Add water if it’s too thick.
Cook down, or add more chia if its too thin.
Enjoy on an english muffins, or in a yogurt parfait with granola.
You can store this jam in the refrigerator for about a week, or freeze it for longer storage.
Chia Seed Jam
Ingredients
- 1 cup berries
- 3 dates
- 1 teaspoon chia
- 1 teaspoon lemon juice
Instructions
- Gather berries, dates, lemon, and chia seeds.
- Chop 3 dates (and fruit if it's large like strawberries).
- Simmer dates and 1 cup berries over low heat until the fruit breaks down and becomes syrupy, 5 to 10 minutes.
- Mash the fruit with a potato masher.
- Add about 1 teaspoon lemon juice to taste.
- Adjust for sweetness and acidity.
- Optionally grind chia seeds.Stir chia seeds into fruit.
- Add water if it's too thick.Cook down, or add more chia if its too thin.
- This will keep in the refrigerator for for about a week, or months in the freezer.
Reading this on the summer solstice makes it sound all the more delicious. Yum!