Unjam Your Chute…With Chia Seed Jam
Easy Homemade Recipe for Low-Sugar Jam
Better Out, Than In
No matter how well-oiled a machine you’re becoming as your post-vacation fitness routine is finally starting to show results, it can all go awry if your piping is, ahem, congested. Overall fitness is as much about removing what shouldn’t be there (physically and mentally), as it is counting every gram of protein you’ll extract per chicken breast to ensure you can squeeze out every drip of juice during bicep curls. As your muscles break down to rebuild, as the detoxifying effects of your new nutrition kick go into effect, and as you screw up a few times and over-do the protein bars, it all has to go somewhere!
Chia seeds are found in the Salvia hispanica plant and contain a whopping 11 grams of fiber per serving. That’s about 39% the daily recommended value — some serious go-power! These seeds are normally added to salads and shakes but, some health-conscious confectioners have devised a radical way to infuse an everyday breakfast staple with the benefits of this super-food. Chia seeds are now being used to make natural jams & jellies.
You can find plenty of quick and simple chia seed jam recipes online which can turn your favorite fresh (or frozen) fruits into a healthier-than-grocery-store option for jam. Whether you’re watching your weight or seriously monitoring your blood sugar levels, you’ll feel more in control as you can greatly reduce or skip the refined sugars. Keep in mind the fruits are already pre-sweetened by nature. To get the jam tasting right you can substitute sugar for honey, agave, or use low-glycemic sweeteners such as Stevia. If you’re particularly, ahem, congested, you can always adjust the amount of chia seed to clear the pipes. The more chia, the more fiber!
Quick Chia Seed Jam Recipe:
Prep time: < 10 minutes
Total time: ~ 30 minutes
Ingredients:
• 1 pound of fresh/frozen pitted fruit [Cherries, Strawberries, Blueberries, Raspberries, Mixed Berries]
• 1 teaspoon fresh lemon juice
• 2 tablespoons raw honey (to taste) [Substitute for Stevia drops, Agave, Or other Sweetener]
• 2 tablespoons chia seeds
Preparation: On medium-high heat, cook the fruit, honey, lemon juice in a small saucepan. Let this simmer for 15 minutes or until it starts bubbling and feel free to mash it up to your desired consistency.
Remove the pan from the heat and add the chia seeds. Mix the jam thoroughly to ensure the seeds are blended throughout the fruit. Allow about 15 minutes for the chia seeds to absorb the fruit juices and begin to gelatinize. Once cooled, feel free to jar up the jam. This should store for about 10 days.
More on the benefits of Chia seeds can be found here: https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds#section2
