Chia seeds: A small way to make a big difference

Chia seeds are a little food that pack a big, nutritious punch! They are full of antioxidants that protect our bodies against free radicals and they are also full of fiber which is excellent for our digestive health. Chia seeds are an easy way to add minerals to your diet- they're are full of calcium, iron, zinc, copper, manganese, niacin, and magnesium.

Berry Chia Jam
Level: Easy   Yield: 8 servings
Total: 15-minutes   Serving Size: 2 tablespoons

Ingredients

  • 2 cups berries fresh or frozen, roughly chopped
  • 2 tablespoons chia seeds
  • 1 tablespoons honey

Directions

1. Place all the fruit in a small saucepan over medium heat. Stir occasionally until the fruit begins to soften and boil.

2. With a fork or potato masher, crush the fruit to your desired consistency.

3. Stir in the chia seeds and honey until well combined.

4. Remove from heat and let it cool.

5. Serve and enjoy or store in a tightly sealed jar or container.

Cook's Note

Serve this jam on toast, bagels, pancakes, or to make PB&J sandwiches.
Substitute berries with other juicy fruit such as cherries, peaches, nectarines, apricots, or plums.
Blend the jam (with an immersion or regular blender) if you prefer a smoother texture.
Recipe Source: EatFresh.Org

 

Nutrition Facts

8 servings per recipe
Serving size: 2 tablespoons

Calories 38 Amount per serving

  % Daily Value
Total Fat 11g 14%
Unsaturated Fat <1g 1%
Sodium 0.97mg 0%
Total Carbohydrate 7g 3%
Dietary Fiber 2.5g 9%
Total Sugars 2g  
Protein <1g  
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
 
Mazzullo, N. 2021, Mixed Berry Chia Jam, Extension | University of Nevada, Reno, Cooking Series, Season 1, Episode 3
Printable    Version    (PDF)

Learn more about the author(s)

Aurora Buffington
Aurora Buffington
Natalie Mazzullo
Natalie Mazzullo
Katie Stevens
Katie Stevens
 

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 Newton, J. 2016, University of Nevada Cooperative Extension