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Strawberry Chia Seed Jam

by Coach Chelsea, RDN

It’s no secret that including healthy fats  in our diet is critical for a healthy heart. This mighty macronutrient (fat) fights inflammation, helps to control blood clotting, lower blood pressure and triglycerides.

Nuts, avocado, and fish are typically the stars of the healthy fat show; however, these aren’t the only fats you should eat. Chia seeds are also an excellent source of those Omega 3 fatty acids, fiber, and other health-promoting nutrients.

These tiny seeds are a nutrient powerhouse, packed with heart-healthy fats, fiber, and protein. Their flavor is fairly neutral, making them the perfect addition to just about anything. Chia seeds are ultra-absorbent and can hold up to 10 times their weight in liquid, turning any liquid into a thick gel or jelly!

This delicious jam is a wonderful way to include more fruit, fiber, and good fats in your diet, minus the added sugar of store-bought jams. Enjoy it with whole-grain toast, oats, yogurt, or pb&js! 

Feel free to make this recipe with any of your favorite fresh or frozen fruits. 

Ingredients:

  • 2 cups of strawberries, sliced 
  • 1 tablespoon lemon juice
  • 1 tablespoon monk fruit (agave, honey, and maple syrup can be used too) 
  • 2 tablespoons of chia seeds

Directions: 

  • Add the sliced strawberries to a saucepan set to medium heat. Cook until they start to break down and become syrupy. Mash the berries with a potato masher or the back of a spoon. 
  • Turn the heat to low, and stir in the lemon juice and monk fruit sweetener. Taste and add more lemon juice or sweetener as needed. Stir in the chia seeds and turn off the heat. 
  • Let stand for 5-7 minutes until thickened. The jam will continue to thicken as it cools. If you want it thicker, stir in more chia seeds ½  teaspoon at a time.
  • Allow the jam to cool to room temperature and transfer the jam to a jar. Store in the fridge for up to 2 weeks.

Yields: 1 full 8 oz mason jar 

Modifications:

  • Try it without the sweetener. Since we’re not relying on all the sugar to help set the jam (thank, you chia seeds!), you don’t need the sweetener here. Try it without the sweetener first, then add it to taste if needed. 
  • Use frozen fruit. Fresh fruit is abundant in the summertime but may be harder to come by in those colder months. Fear not! Frozen fruit is just as delicious. Simply simmer the mixture a few minutes longer to defrost the fruit and release all the liquid from the frozen fruit. 
  • Skeptical about the seeds in your jam? Puree the jam in a blender or with an immersion blender. The chia seeds will be far less noticeable.
     

Nutrition Facts

Serving size: 1 tablespoon

Servings: 16

Amount per serving

 

Calories

12

% Daily Value*

Total Fat 0.5g

1%

Saturated Fat 0.1g

0%

Cholesterol 0mg

0%

Sodium 1mg

0%

Total Carbohydrate 1.9g

1%

Dietary Fiber 0.8g

3%

Total Sugars 0.9g

 

Protein 0.3g

 

Vitamin D 0mcg

0%

Calcium 11mg

1%

Iron 0mg

1%

Potassium 34mg

1%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

*Recipe analyzed by verywell

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