Serves 8 · Prep 5 min · Cook 6 min · 35 calories per serving
A quick, healthy, and naturally thickened fruit jam made with chia seeds instead of pectin, perfect for toast, yogurt, or oatmeal.
Why it's healthy
Chia seeds are the star, providing soluble fiber for digestive health and satiety, and are a rare plant-based source of omega-3 fatty acids (ALA), which support heart and brain health. This jam is significantly lower in refined sugar than traditional preserves, relying on fruit's natural sweetness and a minimal amount of unrefined sweetener. Berries contribute antioxidants like anthocyanins, which combat oxidative stress, and provide essential vitamins, particularly Vitamin C. The combination of fiber, protein, and healthy fats from the chia seeds helps to stabilize blood sugar levels, avoiding the sharp spikes associated with high-sugar commercial jams.
Ingredients
1 cup (150g) mixed berries, fresh or frozen
2 tbsp (24g) chia seeds
1-2 tbsp maple syrup, or to taste
1 tbsp lemon juice
2 tbsp water, if needed
Instructions
Combine fruit, lemon juice, and maple syrup in a small saucepan.
Heat over medium heat, mashing the fruit with a fork as it softens, until it's bubbly and broken down (about 5-7 minutes).
Remove from heat and stir in the chia seeds.
Let the mixture sit for at least 15-20 minutes, stirring occasionally, as the chia seeds absorb the liquid and thicken the jam.
Transfer to a clean jar and store in the refrigerator for up to one week.