This easy chia seed jam is perfect for kids. It can be spread on toast, swirled through yoghurt, or used in baking. Regular jam has such a high sugar content so this is a fantastic, healthy alternative.
What's to Love About Chia Jam
The number 1 reason to make chia jam is that it tastes AMAZING. However, it has a lot more going for it than just the taste. It is...
- HEALTHY - most jams/spreads contain a lot of sugar to help thicken and to preserve. In this jam, chia seeds do all the thickening. This results in a low sugar content jam with the added nutritional benefits of chia seeds (rich in omega-3 fatty acids, fibre, protein, calcium, phosphorus and zinc) (1)
- EASY - You can whip up a batch of this delicious jam in less than 10 mins.
- ADAPTABLE - You can use fresh or frozen fruit and a range of different soft fruits.
- FREEZABLE - Refrigerate the jam for up to a week but if you wish to keep it longer then it can be frozen in small batches and taken out as needed.
All you need is soft fruit (raspberries, strawberries, blueberries, blackberries, cherries all work well) and chia seeds to make chia jam. You can use fresh or frozen fruit.
Depending on how tart the fruit is, and what sweetness level your children are used to, you may also need a little sweetener (such as maple syrup or honey). You can also add some vanilla, cinnamon, or cardamon to add some extra flavour.
Process Shots & Cooking Tips
Making chia jam is so simple, you can make a batch in under 10 mins following these easy process steps.
- HEAT the fruit in a small saucepan over medium-high heat. Stir until the fruit is heated through and beginning to break down and bubble.
- MASH the fruit to desired consistency and add the chia seeds.
- STIR until combined. Taste the mixture, if you feel it is too tart then add a sweetener of choice (e.g. honey, maple syrup). At this stage, you may want to add a little vanilla, ginger, cinnamon, cardamon, etc to introduce other complimenting flavours.
- COOL, the jam will thicken as it cools. Stir again and transfer to a sealed container and refrigerate.
- SPREAD it on toast (with or without peanut butter!)
- ADD it into healthy baked goods such as cakes or thumbprint cookies
- SWIRL it through yoghurt or ice-cream
- DOLLOP it onto pancakes or breakfast parfaits
Frequently Asked Questions
Chia seeds are packed full of fibre which is great but because of this, you should introduce them slowly. Start by adding around ½ teaspoon to toast, oatmeal or yoghurt. Avoid adding any sweetener if making for a baby. Read more about introducing chia seeds to babies
The fruit should be soft and juicy. Berries work great but you can also stew harder fruits, such as apples or rhubarb, to get the right consistency for making the jam.
You can puree the jam in a blender. There will still be some small flecks of seeds, but they will be much less obvious.
If stored in a sealed container, the jam lasts around a week in the refrigerator. Alternatively, you can freeze it. Add the jam to an ice-cube tray and once frozen transfer to a zip lock bag. Freeze for up to 2 months.
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Chia Seed Jam
- 2 cups /225g Frozen Raspberries (or berry of choice) (can also use fresh)
- 2 tbsp Chia Seeds
- Heat the berries in a small saucepan over medium-high heat. Stir until the berries are heated through and begin to break down and bubble. Mash the fruit to desired consistency.
- Add the chia seeds and stir until combined.
- Taste the mixture, if you feel it is too tart then add a sweetener of choice (e.g. honey, maple syrup)
- Remove from heat and let cool, the jam will thicken as it cools. Stir again and transfer to a sealed container and refrigerate.
- Sweeteners (such as honey or maple syrup) can be added if the jam is too tart. It is not recommended to add a sweetener if making for a baby. Do not add honey if making for a baby.
- Try adding some vanilla, cinnamon, ginger, or cardamom for extra flavour
- If your child does not like the texture of the seeds you can puree the jam in a blender. There will still be some small flecks of seeds, but they will be much less obvious.
- Harvard T.F. Chan School of Public Health. (n.d.). The Nutrition Source: Chia Seeds. (website). Retrieved May 5th, 2021.
*First published Sep 2017. Has been updated with new photos, recipe information and FAQs.
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