Jam-packed goodness in just 15 minutes!
Store – bought jams are often loaded with added sugar(s) and preservatives. Instead, try making your own jam. Using dates as a natural sweetener, and chia seeds as a thickener, its a healthy way to add some sweetness to your favourite foods.
So do yourself a favour and make sure you have a jar of this! Honestly, this recipe is super easy and a must-have in your fridge for your next brunch or when you crave some sweetness.
Recipe inspiration from Green Kitchen Stories
Serves: Makes approximately 500ml (2 cups)
Prep time: 5 minutes
Cooking time: 10 minutes
Ingredients and Method:
Ingredients and Directions:
- Soften 6 – 8 medium size pitted dates by adding them to a saucepan with 125ml water. Gently heat to combine. Make sure they soften well and it becomes a ’paste’ consistency.
- Add 2 cups (400g – 500g) fresh or frozen berries and 3 Tbsp (40 g) of chia seeds. Stir over a gentle heat to combine. Allow to cook through for 5 minutes.
- Optional: Add a 1 Tbsp (15 ml) honey or syrup – sometimes helps to balance out the acidity but it is often not necessary. Add in a dash of freshly squeezed lemon juice.
- Once well combined, allow to cool and transfer it to a glass jar for storage!
Suggestions:
Variations: Try ANY berries! Strawberries, blueberries, blackberries, raspberries, cherries… even a mixed blend is delicious!
Serving suggestion: Enjoy it with plain yoghurt, add a spoonful to your morning oats, banana pancakes or on a slice of wholewheat bread/ crackers with sugar-free peanut butter for a delicious snack.
Storage: Keep in the fridge for up to 1 week.
Dietitians Notes:
- Berries: Loaded with antioxidants and phytonutrients (meaning plant – nutrients), berries are one of the best foods to add to any meal or snack. Also, these fruits are contain lower amounts of sugar and provide a good source of soluble fiber resulting in a lower glycaemic response.
- Chia Seeds: These tiny black seeds are loaded with nutrition and are considered to be one of the best nutrient- dense foods available. They provide a good source of soluble fiber and are rich in omega 3 fatty acids (alpha – linolenic acid) – which helps to lower one’s body cholesterol, thus making them extremely heart friendly!
