Quick and Healthy Berry Flax Jam Recipe (no sugar)

If PB and J are your kid’s jam, you have to give this sugar-free one a try. This healthy jam recipe takes just 10 minutes, is packed with healthy fats for brain health, and still makes the perfect J to your PB.

Unlike traditional jams and jellies that are loaded with sugar and only carbs, this flax jam recipe is a source of omega 3 fatty acids, fibre, and has a natural sweetness from the berries and a splash of maple syrup. So, you get the flavour without the sugar that most of us are trying to limit in a healthy lifestyle, plus some additional benefits.

The benefits of flax seeds for everyone, from kids to adults, are abundant! Flax seeds are best absorbed when they are ground. If you buy them whole, use a coffee grinder to grind them up before eating them. Until then, store them in the freezer for freshness. 

Some research-based benefits of flax seeds for kids

• Digestive Health: Flaxseeds are rich in fiber, which helps regulate bowel movements and can relieve constipation
• Energy Boost: The nutrients in flaxseeds can provide a sustained release of energy, helping children stay active and playful
• Mood Enhancement: Flaxseeds contain compounds that may have a positive impact on mood and overall well-being
• Brain Development: The omega-3 fatty acids in flaxseeds, particularly ALA, are important for brain development, including cognitive functions like memory and concentration
• Rich in Nutrients: Flaxseeds provide a variety of essential nutrients such as iron, zinc, and selenium, which support various bodily functions
• Anti-inflammatory Properties: Flaxseeds contain lignans, which have antioxidant and anti-inflammatory properties

How to make flax jam

Add 2 cups of fresh or frozen blueberries to a saucepan on low heat. I used frozen blueberries but other berries that work are strawberries, raspberries, blackberries, peeled apple, plums, figs, mango, or apricots. You could also add in different herbs like thyme, rosemary, ginger, cardamom and cinnamon

Let the fruit come to a gentle simmer and use a potato masher to break it all up to your preferred consistency. Add in the ground flax seeds, lemon juice, maple syrup and stir. If you are adding any herbs, add them in at the end

Remove the pan from the heat and let the flax seeds expand. As the jam cools, it will thicken. Spoon it into a class container or reuse an old jam jar and store it in the fridge for up to a week. The lemon acts as a natural preservative, but it won’t last as long as traditional jam that you buy at a store

Ways to use blueberry flax jam

• Paired with the classic peanut butter, almond butter, or pumpkin seed butter
• On sourdough toast with ricotta cheese and fresh thyme or basil
• On ice cream
• On yogurt
• Serve with cheese and meats on a charcuterie board

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