Berry nice! Chia Jam in under 10 minutes
Fancy a no cook, low sugar alternative to traditional jam? Get the kids in the kitchen - they'll love making this three ingredient Chia Berry Jam. It's the perfect way to use up those slightly bruised berries.
What's NOT to love about chia jam?
If you've ever made traditional strawberry jam, it's hard not to notice just how much sugar goes into a batch. Chia jam has a super low sugar content, tastes amazing and is rich in omega-3 fatty acids, fibre, protein, calcium, phosphorus and zinc.
Oh and pssst.... It also takes less than 10 mins to make.
This recipe works with any soft fruit, but right now use raspberries, strawberries, blueberries, blackberries or cherries.
Ingredients
2 cups berries
2 tbsp chia seeds
maple syrup, honey or sweetener to taste
Want more flavour? Simply add some vanilla or cinnamon.
INSTRUCTIONS
- Heat the berries in a small saucepan over medium-high heat. Stir until the berries are heated through and begin to break down and bubble. Mash the fruit to desired consistency.
- Add the chia seeds and stir until combined.
- Taste the mixture, if you feel it is too tart then add a sweetener of choice (e.g. honey, maple syrup)
- Remove from heat and let cool, the jam will thicken as it cools. Stir again and transfer to a sealed container and refrigerate.
NUTRITIONAL FACTS
Calories: 13kcal | Carbohydrates: 1g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Trans Fat: 1g | Sodium: 1mg | Potassium: 12mg | Fiber: 1g | Sugar: 1g | Vitamin A: 2IU | Vitamin C: 1mg | Calcium: 17mg | Iron: 1mg
source: @healthylittlefoodies
Grow your own Salvia hispanica - chia
DESCRIPTION: Tall herb with spires of white or blue flowers and nutritious high-protein seeds. Often grown for animal feed and forage, as well as for human consumption, where it is valued for vitamins A, Bs, D. This is the white seed form.
PLANTING: Sow in late spring when temperatures reach 18-20C, through to early summer. Sow on the soil surface, press in gently, keep moist until the tiny seedlings emerge.
CARE: Water seedlings regularly until established and continue to provide water especially during dry spells. Mulch plants to keep the shallow roots cool in summer.
Source: Australian Plants Online
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