As a MS in Nutrition & Integrative health, I’m always looking for ways to This strawberry chia jam is a quick, nutrient-rich alternative to conventional store-bought jams that are often loaded with refined sugar and preservatives. With only a handful of ingredients, it’s rich in fiber, antioxidants, and omega-3s, and it can be customized to suit your desired level of sweetness.
Perfect for spreading on toast, swirling into protein-rich yogurt, or pairing with almond butter, this jam is a delicious way to elevate your breakfasts and snacks without spiking your blood sugar.
Ingredients
- 2 cups fresh or frozen strawberries
- 2 tablespoons chia seeds
- 1 teaspoon fresh lemon juice
- ½ teaspoon vanilla extract
- Pinch of sea salt
- Optional: Honey or maple syrup, to taste
- Honey adds mild sweetness while keeping the jam tart.
- Maple syrup offers more sweetness and reduces tartness.
Instructions
- Cook the strawberries: In a medium saucepan, bring the strawberries to a boil over medium heat. Stir frequently to prevent burning. Use a spatula to gently break up the berries, leaving some chunks for texture. Cook for about 7 minutes until softened.
- Add chia seeds and lemon: Once the strawberries have broken down, stir in the chia seeds and lemon juice. Add your sweetener of choice at this point and stir well.
- Simmer: Continue cooking for another 5 minutes to allow the chia seeds to begin thickening the mixture.
- Finish and cool: Remove from heat, stir in the vanilla, and let the jam sit for 10 minutes. This rest time allows the chia seeds to fully absorb the liquid and create a jam-like consistency.
- Store: Transfer the jam to a clean jar or airtight container. Let cool completely before refrigerating. Store in the refrigerator for up to one week.
How This Jam Supports Your Health
- Chia seeds offer soluble fiber and plant-based omega-3 fats to fight inflammation, both of which help with blood sugar regulation and feed beneficial gut bacteria.
- Strawberries are high in antioxidants like vitamin C and polyphenols that support immune health, promote the growth of beneficial gut bacteria, inhibit the growth of certain opportunistic bad gut bugs, and reduce inflammation.
- Lemon juice adds brightness while providing vitamin C and enhances iron absorption from plant-based iron.
- Unrefined sweeteners like honey and maple syrup keep it real-food based and customizable for glycemic control.
Serving Suggestions
- Spread on almond flour crackers or toast
- Layer into chia pudding or overnight oats
- Use as a topping for protein-rich yogurt
- Add to smoothie bowls for texture and flavor
Let’s Connect
If you make this jam, tag me on Instagram @myempoweredheart. I love seeing how you use functional foods in your everyday life. For more gut-friendly, real-food recipes, make sure to follow along and stay inspired!
