Love jam with your pb but not loving all of the added sugar? Here’s how to make the easiest and most delicious blueberry jam you’ve ever tasted! All you need is fresh or frozen blueberries, chia seeds to help it gel (and add a healthy dose of protein and fiber to your jelly – other jams don’t have that!) some lemon zest (optional, but yummy) and a bit of water. That’s it, that’s all!
Health Benefits of Blueberries
Blueberries are a nutrition superstar because they’re rich in antioxidants such as vitamin C for a healthy immune system. Antioxidant-rich foods are linked to better memory and improved learning ability.
A cup of blueberries is only 80 calories and provides your daily dose of fiber to support your digestive health and keep you full longer.
Plus, blueberries are an excellent source of manganese, a nutrient that plays a role into converting carbohydrates, protein and fat into energy.
Health Benefits of Chia Seeds
I love chia seeds so much I did my Master’s thesis on them! (Well, a randomized control trial that compared chia seeds to an oat bran-based control for weight loss in people with type 2 diabetes. But I sure learned everything there is to know about them!)
Chia seeds are low in carbohydrates and packed with filling fiber, protein, and omega-3 fats. Omega-3s may help lower inflammation and promote heart health.
One amazing thing about chia seeds is when you mix them with water or any other liquid, the seeds soak it up and form a gel. That means you can make a chia seed egg to use as a plant-based replacement in recipes where eggs act as the binder. It also works perfectly in jam so you don’t need to add pectin or other geling ingredients.
Put This Blueberry Chia Jam on Everything
Here are just a few ways I love eating blueberry chia jam:
- On whole grain toast
- Layered into yogurt parfaits
- On grilled cheese sandwiches
- On crackers with Brie
- Served as a chutney with a charcuterie platter
- Mix with lemon juice, olive oil, salt and pepper for a yummy salad dressing
Also proud to share that this recipe was featured on SHAPE.com!
Blueberry Chia Jam – No Refined Sugar, Vegan
Did you try this recipe? Please do and let me know what you think!