- 2 cups fresh or frozen berries such as strawberries, blueberries, raspberries or blackberries
- 2 Tbsp chia seeds
- 1 Tbsp fresh squeezed lemon juice
- 1–2 Tbsp honey or maple syrup (optional)
- Cook fruit in a sauce pan over medium-high heat, stirring occasionally, until fruit begins to break down. Mash fruit to desired consistency with a potato masher.
- Stir in chia seeds, lemon juice and sweetener to taste.
- Remove from heat and allow to cool. Jam will thicken as it cools.
- Store in refrigerator for up to a week or freeze in small containers for longer storage.
Notes: This jam is a healthier alternative to traditional sugar-packed jams and jellies. It is excellent as a topping for toast, bagels, pancakes or waffles. Add the nutrition of berries to a PB&J sandwich! Use it to give unsweetened, plain yogurt a pop of fresh flavor and natural sweetness! Other juicy fruits like cherries, plums, peaches, pineapple, mango and kiwi may be used, too—just cut into small pieces before cooking and adjust the chia seeds to accommodate any extra juiciness. Get creative and add different flavor extracts, such as vanilla. Add citrus zest or spices to make your own unique concoction!
Using strawberries and 1 Tbsp honey
Amount per serving
Yield: 8 servings, approximately 2 Tbsp
Total Fat 0.9 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 0.9 mg
Potassium 87.2 mg
Total Carbohydrate 6.5 g
Dietary Fiber 2.2 g
Sugars 4.2 g
Protein 1.0 g
Live It is a cooking demonstration presented by the Nutrition Food Service and Wellness Departments at Parkview Health. Each episode is hosted by dietitian Andrea Miller, with a goal of showcasing nutrient-dense foods and teaching viewers doable ways to use them in order to promote wellness in our community.
For more recipes and to watch past episodes of Live It, visit www.www.chwchospital.org/live-it.