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Blueberry + Chia Jam

Here is a quick healthy blueberry jam recipe that won’t spike your blood sugar and  is perfect topped onto oatmeal, spelt and honey scones. Most traditional jams are made from 1 part fruit to 1 part sugar, then reduced down for about an hour or until thick and syrupy. My version is basically just fruit, scented with a hint of vanilla, apple, lemon and a touch of honey or stevia. This all goes into a small pot and simmered over a low heat until the moisture starts to release from the blueberries and forms a gorgeous shade of midnight blue.  If you’re using fresh blueberries, you may need to add a splash of apple juice or puree to get the consistency you need.

Whats Great About It:

Blueberries contain antioxidants called polyphenols which help to support optimum health and vitality. Blueberries are also a great source of potassium that help to regulate muscle contraction and fluid balance. The rich colour from blueberries comes from anthocyanin which are antioxidants that neutralise free radicals. Chia is rich in omega-3 essential fatty acids, protein, antioxidants and fibre as well as calcium, phosphorus, magnesium, manganese, copper, iron, niacin, and zinc. Vanilla helps relax the nervous system and reduce inflammation.

+ ingredients & methods +

ingredients (Makes 1 jar)

300 g (10 1/2 oz) frozen or fresh blueberries
1 tablespoon raw honey, maple syrup or a little stevia to sweeten
juice from ½ lemon
1/4 cup fresh apple juice
1/2 teaspoon vanilla extract or paste
1 ½ tablespoons chia seed

method

  1. Combine blueberries, honey, apple, lemon juice and vanilla.
  2. Simmer over a low heat for 1 – 2 minutes.
  3. Remove from the heat.
  4. Add the chia seeds and mix through.
  5. Sit for 5 minutes before placing into the fridge.
  6. Rest for 1 hour until the jam forms a lovely jell like consistency.
  7. Spoon into a clean glass jar and use as required.
+ notes & inspiration +
  • You can also use apple or pear puree to help thicken your jam if you don’t want to use chia. Make sure to taste it and adjust any flavour components to suit.
  • Jam will keep for 1 week in the fridge.
  • Serve with home made scones or add to natural yoghurt and granola for breakfast.
  • Enjoy with whole grain sourdough and a little ricotta or almond butter.
  • It’s also perfect folded through Greek style yoghurt, grated apple and flaked roasted almonds for breakfast.
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