This 10-minute berry chia jam can almost not be described as a recipe. It is just so easy. But this jam/sauce/compote whatever you want to call it is a staple in our house. It is sweet and sour at the same time but you can also adjust the sweetness. I trick my children into thinking that they are eating something sweet with their pancakes, yoghurt and sandwiches.
What are Chia seeds exactly and where can I buy them?
Chia seeds are unprocessed, whole-grain food that can be absorbed by the body as seeds (unlike flaxseeds).
About 2tbsp contains 139 calories, 4 g of protein, 9 g fat, 12 g carbohydrates and 11 g of fibre, plus vitamins and minerals.Chia is an edible seed and it means strength. That makes sense, as chia seeds are a concentrated food containing healthy omega-3 fatty acids, carbohydrates, protein, fibre, antioxidants and calcium.
Chia seeds are great in smoothies, chia pudding, baking, oats, jam and drinks.
Why do I love this berry jam so much?
Well, it is so easy, I buy frozen berries weekly so my freezer is always stocked with berries and I can make it on a whim. It is low in sugar, high in fibre, and full of anti-oxidants from the chia seeds and berries. So it is really nutrient-dense. Normal jam or compote can have up to 3 cups of sugar per 2kg of fruit. While this recipe only has 1-2 tablespoons of honey depending on the fruit you use.
How long will it last in the fridge?
Because the sugar content is so much lower in this berry chia jam it won’t last as long as conventional jams because in a normal jam the high sugar content also has a preserving function. Keep in the fridge for up to a week or three months in the freezer.
Delicious, healthy, and versatile berry chia jam. Takes only a few minutes to make but can be used in so many different ways.
2 cups raspberries (but any berry could be used)
2 tbsp chia seeds
2 tbsp honey or maple syrup
1tsp vanilla extract
a squeeze of lemon juice
In a medium saucepan over medium heat, add the raspberries and cook until they start to break down, stirring and mashing frequently, about 10 minutes.
Turn the heat to low, and stir in the honey, lemon juice, and vanilla extract. Then stir in the chia seeds and turn off the heat.
Allow the mixture to stand for 5-7 minutes until the chia seeds thicken the jam and the mixture cools down. (The jam will continue to thicken as it cools.)
Serve immediately, or transfer the jam to a jar and store it in the fridge for up to 2 weeks.
Storage: Store any leftovers in an airtight container. The chia jam will last about 10 days in the fridge. It does not freeze well, unfortunately.
Where to find chia seeds: You can find chia seeds in some supermarkets, Dischem, Faithfull to nature or health shops.
Substitutes: For best results, follow the recipe as is. However there are some common substitutes that would work well in this recipe.
Instead of raspberries, you can use other berries like strawberries, blackberries or blueberries with no changes to the recipe. If you want to experiment with other fruits, you may need to add water since other fruits like peaches, cherries or apricots, for example, may not hold as much water as berries.
To make it vegan, substitute the honey for maple syrup, agave syrup, or coconut sugar.
To make it sugar-free, leave out the sweetener but also leave out the lemon juice. I would only recommend this if you have overly sweet berries to start with though.