Frozen Berry Chia Seed Jam

Frozen Berry Chia Seed Jam only takes 10 minutes to make and requires just 3 simple ingredients – no fancy canning equipment needed! An easy, healthy, and affordable alternative to store-bought jam or jelly that’s perfect for spreading on toast, mixing into yogurt, topping pancakes, and so much more.

 

This post is dedicated to anyone who has ever dreamed of making homemade fruit jam or jelly, but was too intimidated by the the intricate canning process (and subsequent risk of botulism) to allow their dreams to fully come to fruition (fruit pun 100% intended).

I hear you.
I see you.
I AM YOU.

This insanely easy Frozen Berry Chia Seed Jam is made entirely out of freezer/pantry staples, comes together in minutes, and requires absolutely no special equipment or complicated sterilization techniques (unless you count washing your hands..)

How is this possible, you ask? Well it’s all thanks to one secret ingredient: ch-ch-ch-chia!

What are chia seeds?

Chia seeds come from the Salvia hispanica plant, a member of the mint family. Though chia seeds have only recently become mainstream in the U.S., it is believed that the origin of this seed dates back as early as 3500B.C. when the tiny black seeds were a staple in the Aztec diet. These days, chia seeds are making their way back into the kitchens of modern day Americans; bags of chia seeds can found lining the shelves of health food stores, as well in the health food section of most conventional supermarkets.

Health benefits of chia seeds

Chia seeds may be small, but they pack a mighty nutritional punch. Not only are they an excellent source of omega-3 fatty acids (a form of healthy fat that may help to reduce inflammation and support cognitive function), but a mere one-ounce serving (approximately 2 tablespoons) provides an impressive 4 grams of plant-based protein and a whopping 10 grams of fiber. To put this into perspective, that’s about 40% of the recommended daily fiber intake for women and about 26% of the daily recommendation for men! Not bad for a tiny seed, huh? Oh, and don’t even get me started on all of the vitamins and minerals hiding in these seeds (magnesium, manganese, phosphorous, and calcium, just to name a few..)

How to eat chia seeds

Chia seeds may be eaten raw, but they are most commonly consumed after being soaked in water, milk, juice, or other liquids. The tiny seeds act as miniature sponges, absorbing up to 12x their weight in water, and resulting in a thick, gelatinous texture that many equate to that of pudding. For this reason, chia seeds are often used as an egg replacement in vegan baking.

If you’re not into the gelatinous texture of soaked chia seeds (it’s not for everyone), you can always sprinkle dry chia seeds onto yogurt or oatmeal, blend them into smoothies, or incorporate them into bread or other baked goods. You can even use dry chia seeds as a breading for fish, meat, or veggies!

But despite all these uses, one of my favorite ways to enjoy chia seeds is in Frozen Berry Chia Seed Jam. Chia seeds serve as a thickening agent, binding the fruit together and negating the need for excessive amounts of sugar. (Did you know that most store-bought jams contain upwards of 15 grams of sugar per 2 tablespoon serving?! That’s almost 4 teaspoons of sugar!) This homemade version is only lightly sweetened with maple syrup and thus contains only a small fraction of added sugar compared to its store-bought counterparts. Instead, this recipe relies on the naturally occurring sugars in the fruit to provide the sweetness that we know and crave from jams.

What you need to make homemade chia seed jam

As I mentioned earlier, all you need to make easy homemade chia seed jam is a few simple ingredients:

• Frozen berries. This time around, I used a frozen berry blend (cherries, strawberries, blueberries, blackberries), but feel free to use whatever you like and/or have on hand. You can use fresh berries if they’re in season, but I actually tend to prefer the frozen variety. Not only are they typically more affordable and accessible than fresh, but they also release a lot of liquid when they cook down, which helps the chia seeds to plump up nicely.
• Chia seeds. I mean, I think that’s a given. Look for them in the bulk section of your grocery store if you’re not ready to commit to a whole bag.
• Maple syrup. The amount of maple syrup you need will ultimately depend on the type of fruit you’re using (and your taste buds). The tarter the fruit, the more sweetener you’ll need. Oh, and I think this probably goes without saying, but please only use the real stuff here (sorry, Aunt Jemima, but you’re sitting this one out). If you don’t have pure maple syrup, honey or agave will work just as well.
• Lemon juice. Technically the lemon juice is optional, but it helps to add a little zest and brighten up the flavors of the berries. Again, a little bit goes a long way.

How to make homemade chia seed jam

Making homemade chia seed jam really couldn’t be simpler..

• Heat the berries on the stove. Place the berries in a small saucepan over medium-high heat. Cook, stirring occasionally, until the berries break down and the juices are released (usually about 5-7 minutes).
• Mash the berries. Remove from heat and use a potato masher (recommended) or the back of a large wooden spoon (acceptable) to break down the berries. If you want to take it one step further, you can pulse the berries and remaining ingredients in a blender for a smoother consistency.
• Stir in the chia seeds, maple syrup, and lemon juice. Mix in the remaining ingredients, adjusting the maple syrup and lemon juice to taste.
• Refrigerate. Transfer the jam to an air-tight container and store in the fridge for up to 1 week (you can also freeze for up to 3 months). Spread on toast, stir into yogurt or oatmeal, use as a topping for pancakes/waffles.. the possibilities are endless! Heck, I bet you could even blend a tablespoon or two into my Creamy Maple Balsamic Vinaigrette and drizzle it on your favorite salad.

And now, the million dollar question…

Are chia seeds the same thing as the chia pet?

I can’t bring myself to sign off without addressing the question that is likely on at least 75% of your minds: are these chia seeds the same ones that I used spread all over little clay figurines in the 80s and 90s? And simply put, yes – the chia seeds that line the grocery store shelves are, in fact, the same ones that have helped many celebrities to grow bright green afros in a mere couple of weeks. But never fear, these little seeds are 100% edible and safe for human consumption (and only come with about a 0.2% chance of growing a bright green afro)..

Did you make this recipe?
Tag @rootstorisenutrition on instagram so I can see!