Heart-Healthy Classic Homemade Berry Jam
Indulge in the naturally sweet and tangy flavors of our *Heart-Healthy Classic Homemade Berry Jam*, a wholesome twist on the traditional favorite! Made with a vibrant mix of strawberries, blueberries, raspberries, and blackberries, this refined sugar-free recipe relies on nutrient-packed chia seeds and a hint of honey for sweetness and texture. With just 10 minutes of prep and 15 minutes of cook time, this quick, easy, and antioxidant-filled jam is perfect for spreading over whole-grain toast, swirling into yogurt, or drizzling on your morning oatmeal. The addition of fresh lemon juice enhances the flavor while also providing a natural boost of Vitamin C. Whether you're looking for a delicious homemade jam or a nutritious topping, this recipe is a guilt-free delight designed to fit into a heart-healthy lifestyle.
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Recipe Information
Ingredients
- 4 cups mixed berries (strawberries, blueberries, raspberries, blackberries)
- 3 tablespoons chia seeds
- 3 tablespoons honey
- 1 tablespoon lemon juice
- 2 tablespoons water
Instructions
Rinse the mixed berries under cool water, removing any stems and leaves. If you are using strawberries, hull and slice them into quarters.
Add the berries to a medium-sized saucepan along with the water and place it over medium heat.
Cook the berries, stirring occasionally, until they begin to break down and release their juices, about 5-7 minutes.
Using a potato masher or the back of a spoon, gently mash the berries until they reach your desired consistency.
Stir in the chia seeds, honey, and lemon juice until well combined.
Continue to cook the mixture, stirring frequently, for another 8-10 minutes or until the jam thickens to your liking.
Remove the saucepan from heat and let the jam cool. As it cools, it will continue to thicken.
Once the jam has cooled, transfer it to a clean glass jar with a tight-fitting lid.
Store the jam in the refrigerator for up to two weeks. Enjoy your heart-healthy berry jam spread over whole-grain toast or as a topping for yogurt or oatmeal.
Nutrition Facts
Calories |
684 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.2 g | 14% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 7.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 15 mg | 1% | |
| Total Carbohydrate | 149.4 g | 54% | |
| Dietary Fiber | 49.4 g | 176% | |
| Total Sugars | 110.4 g | ||
| Protein | 11.4 g | 23% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 372 mg | 29% | |
| Iron | 8.0 mg | 44% | |
| Potassium | 1098 mg | 23% | |
*The % Daily Value 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.
