Nutrition: Chia seed jam

That’s My (Chia Seed) Jam

By Hannah Dentry, WAC Dietitian

Chia seeds are the latest trending health food and for a good reason! They are packed with soluble fiber which plays a role in lowering LDL cholesterol, therefore reducing the risk of heart disease, and regulating blood sugar. Chia seeds are also a plant-based source of omega-3 fatty acids!

So, as you can imagine I was tickled pink when I heard about the latest culinary application of chia seeds—jam! When mixed with water, the soluble fiber in chia seeds transforms into a gel-like substance and jam-like consistency. This simple jam has only four ingredients, is low in added sugar, and high in colorful fruits and flavor.

Ingredients

  • 1 12-ounce bag frozen raspberries, strawberries, or blueberries (or a mix of all three!)
  • Zest and juice from 1 lemon
  • 2 t. cane sugar
  • 2 t. chia seeds

Instructions

  1. Add the fruit, lemon zest, lemon juice, and sugar to a medium saucepan. Bring to a low boil stirring occasionally.
  2. Lower heat to a simmer and stir in the chia seeds. Cover partially and continue to simmer for 5 to 7 minutes until the fruit is broken down and the consistency has thickened.
  3. Remove from heat and cool to room temperature. Transfer to a jar and store in the refrigerator for up to one week.

Please note the shorter shelf life than conventionally made or store bought jam.

Enjoy!

Contact Hannah at hdentry@wac.net or 206.839.4782.

—Posted April 17, 2019

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