When we started our healthy eating journey one of the things we decided very early on that we had to give up was jam. It was a tough one, because it is such a nice treat, a brunch staple, and a major ingredient in the much beloved PB & J sandwiches. We are a few years down the road now though, and until yesterday morning had resigned ourselves to a life without jam. The added sugar in jam was the main thing we were concerned with cutting out, and this recipe has no added refined sugar, just a touch of honey for sweetness. A few words about pectin. Pectin is a natural polymer found in plants and often used to set or thicken jams and jellies. And although we never set out to reduce our intake of pectin, there is no need to add it to this recipe, as chia seeds are used to create the jelly texture. There is no cooking, no added sugar, no added pectin, and no freezing necessary to turn a few simple ingredients into jam, and reap all the benefits of chia seeds, which boast high fiber, protein, antioxidant, and nutrient content. As we ate breakfast we reminisced about the last time we had jam, finishing off a jar my mother had made and realizing that we were about to cut jam out of our lives as part of our healthy eating goals. It was so nice having this treat back in our lives in a new and healthier way. Can’t wait to try it on protein pancakes and flax seed crepes!
1/2 cup blueberries (thaw if frozen)
1/2 Tbsp honey
1/2 Tbsp chia seeds
1/2 Tbsp coconut water
1/2 tsp vanilla, maple syrup, or lemon juice
1/8 Tbsp flax meal
Combine all ingredients in a food processor or small container with an immersion blender.
Pulse until ingredients are combined and all berries are broken down.
The jam will be runny at this point, as the chia seeds need time to gel. Transfer to a glass jar and refrigerate for at least 1 hour, preferably overnight.
The jam should be thickened and ready for eating after chilling! No stove required!
This makes a very small batch, so feel free to double the recipe, maybe a few times over if you enjoy the jam that much!
Mix into oatmeal, Greek yogurt, spread on toast, top off your pancakes, fold into crepes, add to your ice cream, or just grab a spoonful. Enjoy!