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How to make jam healthier, you might wonder. Here, I got you covered. Plus, I show you how to use the blackberry jam in 2 different ways: open-face peanut butter and jelly toast and a refreshing drink!
What’s the secret to making a healthy jam?
Jam is often loaded with sugar. Indeed, traditionally jam is made using a ratio of half fruits, and half white sugar, making it a very sweet treat to start your day or snack on. To make a healthier jam, consider decreasing the amount of sugar used, and why not remove entirely refined sugar from it?
My tips for making healthier jam are:
- Use (a lot) of riped fruits. They will naturally be sweeter.
- Sweeten with non-refined sugar such as maple syrup or honey.
- For 2 cups of fruits, use 2 tablespoons of sweetener
- Add chia seeds to the jam to thicken the preparation and add good-for-you fats.
What are the benefits of chia seeds?
Chia seeds are absolutely incredible. There are two reasons I love to add chia seeds to this recipe. First, they can absorb 20 times their weight in liquid, allowing them to jellify the preparation naturally. Second, they are nutritional powerhouses! Indeed, 1 tablespoon of chia seeds contains 69 calories, about 2.4g protein, 4.4g fats, 6g carbs, and 4.9g fibers. They are rich in calcium, iron, magnesium, phosphorus, and many other vitamins and minerals. Chia seeds are also a great source of omega 3, which may help reduce heart disease.
Are you looking for more recipes using fruits?
Try our healthy banana splits or our pear and berries custard toast for a quick and easy sweet treat!
Ingredients
- 2 cups blackberries
- 1 tbsp lemon juice
- 2 tbsp maple syrup
- 1 tbsp chia seeds
Open-Face PB&J Toast
- 1 sourdough slice, toasted
- 1 tbsp blackberry jam
- 1 tbsp peanut butter
Blackberry Refresher
- 1 cup cold water
- 1 tbsp blackberry jam
- 1 lemon
Method
- Add the blackberries, lemon juice, and maple syrup in a saucepan on medium-high heat.
- Bring the mixture to a simmer. Cook for 5 to 10 minutes.
- Remove from the heat, and stir in the chia seeds.
- Let the jam cool down for about 30 minutes to 1 hour.
Open-Face PB&J Toast
- On toasted sourdough bread, spread your peanut butter. Spread the jam on top.
Blackberry Refresher
- Add the juice of a lemon to a jar. Add half of the water, the blackberry jam, and more water.
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