Shop bought jam tends to be packed full of refined sugar, which is unnecessary considering how sweet fruit is on it’s own. If you think about it, you’re adding sugar to sugar = sugar fest! Chia jam takes about 15 minutes to make and is so easy to prepare. The fruit is naturally sweet, therefore you only need to add a minimal amount of natural sugar such as maple syrup or honey. The chia adds protein and essential fatty acids which, added to sugar, help keep blood sugar levels balanced. This is a much healthier breakfast alternative for all of us including children, which will help provide energy and keep brains attentive during the morning. Adding the jam to some rye, spelt, sprouted, sourdough or buckwheat bread will keep breakfast delicious but incredibly healthy.
You can substitute any fruit into the recipe, you may just need to play around with the added sugar. For example a tart fruit like blackberries would require the full amount but mango’s may not need any at all. Berries are a heavily sprayed crop and because their skin is thin, they tend to retain a lot of the chemicals, so it is always best to opt for organic. Frozen berries are much cheaper and are just as nutritious as they fresh counterparts. Indeed some studies have shown that they are slightly more nutritious because they are picked when ripe, instead of being left to ripen in a refrigerated van on the way to the supermarket.
- 2 cups mixed frozen berries (I use Waitrose Organic Mixed Berries)
- 2 tablespoons lemon or lime juice (about one freshly squeezed lemon or lime)
- 2 tablespoons of maple syrup or honey
- 1 tablespoon of vanilla essence
- 2 tablespoons of chia seeds
- Add the frozen berries, lemon juice, vanilla essence and maple syrup to a pan and slowly warm the mixture on a medium heat.
- When the berries have defrosted and the mixture starts to simmer turn the heat down and heat gently until the berries are the consistency you desire.
- Remove the mixture from the heat and allow it to cool a little before adding the chia seeds. Mix these through until combined and leave the pan for around 10 minutes to allow the chia seeds to absorb moisture from the mixture.
- Add the chia jam to a jar and when fully cool store in the fridge.