When it comes to making changes in your diet, some things can seem obvious and easier to change than others. Buying organic and grass fed meats for example. Or incorporating more organic vegetables into your meals. But to take it one step further – to all the small items you may eat on a daily basis – this can often get overlooked. But some of these everyday foods/condiments/sauces can be big unhealthy culprits. Take your jam for example. Most store bought jams are loaded (and I mean LOADED) with sugar. That’s why I love this homemade Raspberry Chia Jam. Easily replaced with a different fruit if you choose – and honestly takes 15 minutes to make a jar.
Yes, for those of you out there that don’t enjoy being in the kitchen or cooking – you can find items like this at your grocery store or market. But it does take some time and research to find ones that are simple and without added sugar. For me, and I’m sure many others, there is something so satisfying about making foods at home. Knowing exactly the ingredients I’m putting in, it’s a form of self-care. I know when I eat something I’ve made, it’s using the best ingredients I can find, and it’s made with love.
This chia jam has four ingredients – that’s it! And I mentioned above, it can easily be made with your favourite fruit; strawberries, blueberries etc. It’s super delicious and easy.
I really enjoy using chia seeds in my cooking as they add a lot of nutritional content. Chia seeds are a great source of Omega-3’s, fibre and protein among other things. They are perfect for things like jams as they form a gel like consistency when combined with liquids. I also use them in my baking as egg replacements for the same reason – they are a perfect binder because of the consistency.
Whipping up some homemade jam has never been easier. Low on sugar and refreshingly fruity.
- 2 cups raspberries (fresh or frozen)
- 1 tsp lemon juice (fresh)
- 1 tbsp maple syrup
- 2 tbsp chia seeds
Combine fruit, lemon juice and syrup in a small saucepan. Bring to a simmer.
Simmer for roughly 15 minutes over low to medium heat. Keeping an eye on it and stirring occasionally until it's bubbling and the fruit is breaking down.
Remove from heat and stir in chia seeds. Incorporate well.
Transfer to jar and let sit for at least 15 minutes to allow everything to gel together.
Store in the fridge in the jar with a tight fitting lid.