It’s been a long time since I bought jam, as we don’t eat it, but this sugar-free jam is a treat worth keeping in the fridge on the occasions you feel like it, or if you’re a jam fan.
The supermarket varieties are just loaded with sugar, as are traditional home-made versions too, and if I’m going to opt for a sweet hit on toast or something occasionally, it will be a smidge of organic raw honey where I’m at least receiving some nutritional benefit and no artificial ingredients or added refined sugar.
Last week I felt like some jam though, to take on a family picnic, so I spent all of five minutes making up a blueberry version that didn’t require cups of sugar or any cooking, so the nutrients from the blueberries are still intact and the sugar-hit is minimal.
The chia seeds do all the setting work for you. Chia seeds are a great addition to any dish you need to thicken, as they absorb moisture. I particularly like using them to thicken stews done in the slow cooker instead of flours, as they also add a great hit of Omega 3 fatty acid as well as added protein.
We used it on some homemade grain-free scones, with a drizzle of cream, on the picnic but I’ve used the rest by having a spoonful on some cooked quinoa in the morning for a fast breakfast (with added chia, nuts, a dollop of organic plain full fat yoghurt and/or some coconut water).
You could also use it in chia puddings, with yoghurt, on toast of course, on some pikelets or in smoothies if you need to use it up.
Sugar-free Blueberry Jam
- 1 cup blueberries (frozen, organic) plus extra for stirring through
- splash of coconut water (I use Natural Raw C)
- 2 tbs chia seeds
- 1/2 tsp vanilla powder (or vanilla extract)
- 1 tbsp rice malt syrup (optional)
Blend blueberries in a food processor or high speed blender until pureed, using enough coconut water for the desired consistency.
Add vanilla, rice malt syrup if using, and chia seeds and blend again for about 10 seconds. Add extra blueberries and pulse briefly to simply mix through.
Pour into a jar and leave to set in fridge overnight.
You could use mixed berries as well for this recipe. I always use organic berries, as they are a crop typically highly treated by chemicals. I buy the OOB frozen berries from Woolworths and find them very reasonably priced at around $9-10 for a half kilo bag.
So, are you a jam fan or honey eater?
Would you like more simple healthy recipes just like this one?
The Better Mums Project is my simple, four-step healthy eating program for busy mums. It’s not a diet – it’s about helping you eat better so that you feel better.