I can’t say I’ve ever been a jam fan. The only kind I’ve ever really enjoyed was marmalade, with its slightly bitter taste.
But I was dead set on creating a healthy scone recipe, and well, I needed some kind of jam to enjoy with them damn it!
It seemed ridiculous to go to the effort of healthy-ising (that’s a word now, I just made it up) scones if I’m then going to layer on sugar – which is basically what traditional jam is. I was genuinely horrified to see how much sugar goes into the stuff (hint: it’s WAY more than you need). Surely I’m not the only person on the planet who wants to enjoy it without having it spike my blood sugar with every bite?
This jam is a definite winner. It’s whole food plant-based (with no added sugar), nutritious, and incredibly easy to make. Start to finish in about five minutes – yes really!
I was surprised how quick this comes together, because growing up I remember my mum used to have her confections going for hours on the stove before they were ready to slop into jars.
This jam compares really well on a nutrition front too. A tablespoon contains 19 calories (regular raspberry jam has 50), 1.8g sugar (regular has 11g!), as well as a host of micronutrients and dietary fibre.
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When making this jam, don’t worry too much about mashing it to a smooth texture. Some lumpiness gives it textural interest.
I’ll be honest, I don’t actually know how long this jam lasts – because it’s never lasted more than a day when I made it! Keep it refrigerated in a sealed jar, and it should be good for at least 2 weeks.
Raspberry Chia Jam
Ingredients
- 1 cup frozen raspberries
- 1 Tbsp maple syrup
- 2 Tbsp chia seeds
Instructions
- Add all ingredients to a saucepan and heat over medium heat.
- Once simmering, mash the raspberries over the heat and then reduce the heat to low. Leave to simmer for 5 minutes, stirring regularly, then remove from heat.
- Once cooled, transfer the jam to a jar and seal. Place in the fridge where it will thicken.
- Use as toppings for oats, pancakes, waffles, toast etc.
Notes
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Gabrielle is an evidence-based vegan coach who believes that health transformation begins when you switch to a plant-based diet. Her mission is to help midlife women eat in alignment with who they are and what they value so that they can lead a happier, healthier and more fulfilling life.
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