Try this simple recipe instead of turning to store-bought jellies or jams sweetened with high-fructose corn syrup. Who knows? It could turn into your new favorite hobby! The fresh berries and chia seeds provide lots of fiber. Berries are also rich in antioxidants, vitamins and minerals, and chia seeds are packed with omega-3 fats.
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Ingredients
1 1/2 cups fresh berries (blackberries, blueberries, strawberries or raspberries)
3 tablespoons chia seeds
4 tablespoons 100% pure maple syrup
Juice of 1 lemon
Directions
- Place the berries and maple syrup in a pot, and cook over medium heat. As they cook, mash them up with a large fork or potato masher.
- Bring to a boil for about one minute. Reduce heat to low and stir in the chia seeds and lemon juice.
- Pour the jam into a glass container and let cool to room temperature.
- Jam can be eaten right away, but it will continue to thicken as it chills.
- Keep stored in the refrigerator for up to one week.
Nutrition information (per serving)
Makes 10 servings
Calories: 48
Total fat: 1 g
Saturated fat: 0 g
Trans fat: 0 g
Sodium: 1 mg
Carbohydrate: 9 g
Dietary fiber: 2 g
Sugar: 6 g
Protein: 1 g
