I have stopped buying the sugar laden jars of jams from the supermarkets. I have also stopped buying the sugar free jams that are laden with aspartame, saccharin etc.
Today I made a new batch of Blueberry, Ginger, Chia Seed Jam. I used 60g of authentic maple syrup to 350g fresh blueberries + lemon+ ginger + black chia seeds. The jam is tangy, aromatic from the lemon zest and sweet enough to be called jam!!
It is not only easy to make but also high in fibre and plant omega-3 fatty acids. About 20g of regular jam may have about 13-15g sugar; whereas 20g of this berries and chia seeds jam may have about 3-5g only!!
TO MAKE THE BLUEBERRY CHIA SEED JAM
350 g fresh blueberries
2 cm ginger, grated
grated lemon zest of 2 lemons
80 g lemon juice
80 g pure maple syrup
35 g chia seeds
- Bring blueberries, grated ginger, lemon zest, lemon juice, and maple syrup to a simmer in a medium saucepan over medium heat and cook, stirring occasionally, just until blueberries begin to burst, about 5 minutes.
- Use a spoon to lightly mash about half of the berries to release their juices.
- Increase heat to medium-high and bring to a boil. Cook, stirring occasionally, until juices are reduced by half, 5–10 minutes.
- Remove jam from heat; taste and add a bit more maple syrup if you prefer it to be sweeter.
- Return to a boil, then stir in chia seeds; cook 1 minute to soften seeds. Let jam cool slightly, then transfer to heatproof jars or containers. Cover and let cool completely. Chill until ready to use.
Note: Can keep refrigerated for up to 2 weeks or frozen for 2 months
TO MAKE THE YOGHURT CUP
3-4 tablespoons of blueberry chia seed jam
200 g low fat natural yogurt
Toasted coconut flakes
Toasted sunflower seeds
- Spoon jam into glass and top with yoghurt.
- Just before serving, top with coconut and sunflower seeds.
- Keep chilled.
NOTE: Can be kept for up to 5 days in the refrigerator.