Berry season is here! It’s time to get creative and use them in any sweet or savory dish you’d like while they are fresh and flavorful. I’ve been wanting to experiment a chia jam for a while now, so I grabbed some blueberries and got to work.
The chia seeds are the magical ingredient that absorb liquid and gel the jam. They also add antioxidant and fiber to the jam as well as omega-3’s, calcium, phosphorus, magnesium and protein. The advantages here are maintaining a healthy weight, bone health, and disease protection.
I’m focusing on eating less sugar and a healthier source when I do eat some. This recipe uses only 3 tablespoons of honey. Since this jam is a condiment you’re certainly not eating all that honey at one sitting.
I’d recommend a local honey source if you can find one. You can use raw honey and benefit from the phytonutrients it contains that have antibacterial and antiviral properties which may help boost your immune system.
In addition to the health benefits from honey, the blueberries are powerhouses in their own right. In a recent study blueberries were shown to reduce blood pressure due to the nitric oxide they contain which relaxes and widens the blood vessels.
So toss them over your oatmeal, salad, or into your green smoothie. And give this simple jam recipe a try. There are only 5 ingredients needed and it comes together surprisingly quickly. I’m imagining it swirled into a banana smoothie or drizzled over coconut milk ice cream…
- 18 ounces blueberries
- 3 tablespoons honey
- 2 tablespoons white chia seeds
- ½ teaspoon ground cardamom
- 1 teaspoon lemon zest
- Place the blueberries and honey in a medium pot. Bring to a gentle boil. Reduce heat and simmer 7 minutes, stirring occasionally and mashing most of the blueberries with the back of a wooden spoon.
- Stir in chia seeds and cardamom. Cook until it thickened, about 12 minutes, stirring frequently.
- Remove from heat and blend in lemon zest.
- Store in an airtight jar in the refrigerator.