Chia Jam sugar free

For nutritious and rich in fibre breakfast
 
Ready in:

10min

Good for:

Preconception, pregnancy, lactation and kids

Raise your hand if you’re a fan of peanut butter and jam! I have always loved this classic combination. It is the ideal meal in pregnancy that is prepared in two minutes and goes great as a snack and fast breakfasts and every time when you want something filling and tasty at the same time. It’s a perfect match between salty / sweet taste of peanut butter combined with a creamy consistency of a jam. It works equally well with ricotta or other fresh cheese. In addition, the combo of carbohydrates and fats is a win.  Fats help to stabilize your blood sugar by not allowing it to spike when you consume carbohydrates.

The conventional shelved  jams and jellies have lots of added sugar. This is partly necessary for conservation as sugar acts as a preservative and inhibits bacterial growth. However, the natural sugar in fruit (fructose) is nothing to escape from if consumed in moderation. Fruit is rich in nutritional benefits, including important vitamins and fibres. Also fibre in the fruit slows down the digestion and the to harsh release of its sugars into the bloodstream, so it will not cause a rapid spike in glucose in the blood as do the refined sugars.

This jam takes about 10 minutes to be prepared and will last in the fridge for about a week. You can play with the doses if you don’t think you can consume the whole jar in a week. It’s so versatile: I use it on my toasts, in oatmeal for breakfast and even as an addition to Sunday pancakes. You can use any type of frozen berries in this recipe: I used blueberries, raspberries, strawberries and blackberries.

Nutritional values 

  • Proteines 14% 14%
  • Carbohydrates 34% 34%
  • Fats 52% 52%

Ingredients

  • 200g berries of any type (frozen or fresh)
  • 1,5 tablespoon of chias seeds

Optional: lemon zest, cinnamon, vanili extract

Instructions step by step

Step 1

If you have time, unfreeze the berries first at room temperature saving the water that fruits release and that contains all the vitamins and antioxidants. When you heat berries too quickly, you lose precious Vit C that berries are rich in.

Step 2

In the small saucepan, over the low temperature, heat fruits and chia seeds and mix everything well

Step 3

Continue to stir until berries break and the mixture begins to thick, it may take 5-10 minutes. It may be necessary also to break larger pieces of fruit with a mixer to obtain a more uniform and smooth consistency

Have you tried to do chia jam? What is your favourite fruit combination? Let me know in the comments below