How to Make Sugar-free Chia Seed Jam With Health Benefits

When the kids love PB&J but you’re trying to limit their sugar intake, make this easy sugar-free chia seed jam with added health benefits.

Where to use chia seed jam

• Swirl it into yogurt with nut butter and sugar-free granola
• Add it to muffins and loaves (it would be a great addition to our Berry Loaf!)
• Pair it with the kid’s fave peanut butter toast for a healthy, sugar-free snack or breakfast
• Warm it up and top ice cream or frozen yogurt with it
• Top our Chocolate Protein Cake with it

Benefits of this sugar-free jam recipe

Brain health: The chia seeds in this recipe are packed with healthy omega 3 fatty acids for brain health and they are a source of plant-based protein

Sugar and mood balance: When you limit your refined sugar intake, you have more stabilized blood sugar (with less spikes and crashes) and a more stabilized mood

Fibre-rich: Whichever fruit you decide to use in this recipe, you are adding fibre for gut health

Quick and easy: This jam takes 5 minutes to make. Let it cool slightly to thicken and it’s ready to serve

Customizable: This recipe is easy to make with just about any berry or other fruit, and spices. Try these variations:

Variations to try

Use the same recipe base that we used here but change out the spices and fruits for these:

• Blueberry and Thyme (Give our similar Flax Jam a try with this combo!)
• Vanilla and Peach: Swap the maple syrup for pure vanilla extract
• Strawberry and Basil or Mint
• Apple and Cinnamon

How to Make Sugar-free Chia Seed Jam With Health Benefits

Author: Jen Casey | Nutritionist at Mama Bare Wellness

Cook time: 5 minutesRest time: 5 minutesTotal time: 10 minutesServings:8 servings

Description

Easy chia seed jam recipe that is refined sugar-free, full of omega 3’s, plant-based protein, and fibre. A healthy spread that is both kid and mom-approved.

Ingredients

• 2 cups of fresh or frozen fruit
• 2 Tbsp chia seeds
• 1 Tbsp pure maple syrup
• Juice from 1/4-1/2 lemon
• Pinch of cinnamon and cloves (optional)

Instructions

1. Heat a small saucepan on the stovetop on low-medium heat
2. Add in the fruit, loosely chopped. Once it starts to heat up, use a potato masher or fork to smash it so it resembles a puree. Leave some bigger pieces, if you like
3. Stir in the chia seeds, maple syrup, lemon juice and spices. Let this cook on a very gentle boil for 4-5 minutes
4. Turn off the heat and let the jam thicken while it cools. The chia seeds will start to absorb the liquid from the fruit
5. Transfer the jam to a glass jar and seal it with a lid when it is completely cooled

Video

Keywords:sugar free