This berry chia jam is made with real fruit and is a healthy alternative to store brands. It’s quick and easy to make, with only a few ingredients that can be found in any grocery store. When it all comes together, you’ll have a fresh condiment to spread or swirl into your favorite snacks or meals!
What was your favorite classic lunch growing up? For most kids it’s the classic PB & Jelly sandwich. I have to admit that when I was a kid, I opted for PB & fluff. Are you familiar? It’s like a marshmallow crème spread (not the healthiest option but it sure was tasty!). It wasn’t until I got older that I started spreading a very thin layer of jam on my peanut butter sandwiches.
The problem with most store-bought jams, even the healthier ones, is the insane amount of sugar that gets added into them. Many jams and jellies also contain high fructose corn syrup, artificial sweeteners, and preservatives.
This berry chia jam is made with simple wholesome ingredients. Best of all, it tastes like real fruit because it is real fruit! Once you try it, you’ll never buy store-bought jam or jelly again.
What’s the secret ingredient?
Chia seeds are the magic ingredient in this recipe. These tiny seeds absorb several times their mass in liquid, creating that gelatinous finish found in all jellies. Store-bought and homemade jams are often extremely high in added sugar because sugar is used to help thicken and preserve the product. To make a healthier version for you and your family to enjoy, we’ll use the chia seeds as our thickener.
This doesn’t mean we won’t be using any sugar. Instead, since we’re relying on the chia seeds and not sugar as the thickener, you can control the amount of sugar added to get your desired taste. I find fruit to be naturally sweet, so I often don’t add any sweetener. However, if my fruit is tarter, I’ll add a small amount of honey or maple syrup to neutralize the tartness.
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Health benefits of chia seeds
In addition to the amazing texture they provide this jam, chia seeds are also tiny nutritional powerhouses. Here’s a closer look at some of the nutrients they provide:
- They are a good source of omega-3 fatty acids, which are essential fatty acids, meaning you can only get them from food. Our bodies don’t make them. Omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases.
- Chia seeds are a great source of antioxidants. Antioxidants help protect our bodies from free radicals which can cause damage to our cells in our bodies.
- Great source of fiber. One tablespoon of chia seeds provides an impressive 4-5 grams of fiber of the daily recommended goal of 25 grams for women and 38 grams for men.
- Chia seeds are also a great source of micronutrients including iron, calcium, magnesium, potassium, zinc, and phosphorus.
- Unlike most plant foods, chia seeds contain all nine essential amino acids, making them a good plant-based source of complete protein.
What are all the ingredients
One thing I love about this berry chia jam recipe is that you only need a handful of ingredients to prepare it. It’s a super easy and simple recipe, and a perfect staple to have in your refrigerator. Here are the ingredients you’ll need:
- Fruit- you can use any type of fruit that is juicy to make chia jam. Options include blueberries, strawberries, raspberries, blackberries, peaches, nectarines, pineapple, cherries, or mango. I love mixing fruit like this mixed berry jam. Additionally, you can use fresh or frozen fruit.
- Chia seeds- not only a nutritional powerhouse but also used to thicken the jam.
- Lemon zest/juice- adds a brighter flavor and some tang
- Sweetener of choice- you can use any type of sweetener such as maple syrup, honey, or agave. If the fruit you use is already very sweet, feel free to skip the sweetener.
If you use fresh fruit you may have to add a splash of water to the pan to help them soften. Frozen fruits will release water on their own.
Spread it on everything
This berry chia jam can be used the same way regular jam is used. Here are some suggestions:
- Peanut butter (or other nut butter) and jelly sandwiches. Or use it as a fruity spread on your favorite toast or bagel
- Stir into yogurt and add granola for a yogurt parfait
- Use as a topping on oatmeal or overnight oats.
- Drizzle it on pancakes or waffles for some added fruit.
- Spread it on biscuits, muffins, English muffins, or scones
- Add it to your charcuterie board along with cheese, nuts, cured meats, olives and crackers
Storage
Store the chia jam in an airtight container or glass mason jar in the refrigerator for up to two weeks. However, I doubt it will last that long! Even though it cannot be stored as long as regular jam (no additives or preservatives is a good thing!) it takes only ten minutes to make, tastes great, and is much healthier!
If you love jam definitely try this berry chia jam recipe! Made with just a few wholesome ingredients, it’s a really tasty, nutritious jam substitute you can totally feel good about!
Here are some of my other favorite breakfast recipes:
- Pumpkin Pie Oatmeal
- Spanish Style Toast with Avocado
- Apple Streusel Muffins
- Frittata with Broccoli, Potato, Bacon, & Cheddar
- Pumpkin Cheesecake Crepes
Mixed Berry Chia Jam
Ingredients
- 2 cups mixed berries fresh or frozen (see notes)
- 2 Tablespoons chia seeds
- 1 ½ teaspoon lemon zest
- 1 teaspoon freshly squeezed lemon juice
- ½ Tablespoon pure maple syrup as needed
Instructions
- Heat fruit in a small saucepan over medium-high heat, stirring occasionally. The fruit should quickly begin to heat up and break down. Once the fruit starts to gently bubble (takes anywhere from 5-7 minutes), use a potato masher (or back of a spoon) and mash the fruit to desired consistency. *see notes
- Next, lower the heat, stir in the chia seeds, lemon zest, and lemon juice into the fruity liquid. Stir until well combined. Then taste and add sweetener if desired. If your fruit is sweet you may not need to add any sweetener at all.
- Remove from the heat and let cool, the jam will thicken considerably as it cools. Use right away or pour into an airtight container. Let cool completely before refrigerating.
Nutrition Facts
What’s your favorite way to use jam? Share in the comments below. I love to try out your recommendations, and maybe other readers will love your ideas, too! Also, be sure to stay in touch and follow me on Facebook, Instagram and Pinterest
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