Heart-Healthy Confiture de Melon
Indulge in the delightful sweetness of "Heart-Healthy Confiture de Melon," a vibrant and guilt-free take on traditional melon jam. This recipe highlights the natural flavors of ripe cantaloupe, enhanced with a splash of fresh lemon juice, a touch of honey, and the subtle crunch of nutrient-rich chia seeds. With no refined sugar and a silky texture thickened naturally by chia seeds, this confiture is the perfect healthy alternative for your pantry. It comes together effortlessly with a combination of quick stovetop simmering and a chunky mash, creating a spread bursting with bright, fruity flavor. Serve it over whole-grain toast, swirl it into creamy yogurt, or spoon it atop warm oatmeal—this heart-healthy treat is as versatile as it is delicious. Ready in just one hour, this refined sugar-free melon jam makes 12 generous servings and can be stored in the fridge for up to two weeks—perfect for adding a wholesome twist to your breakfasts and snacks! Keywords: healthy melon jam, sugar-free jam, cantaloupe confiture, chia seed jam, heart-healthy recipes, easy jam recipes.
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Recipe Information
Ingredients
- 1 large Ripe cantaloupe melon
- 2 tablespoons Fresh lemon juice
- 1 teaspoon Zest of lemon
- 2 tablespoons Honey
- 2 tablespoons Chia seeds
- 1 cup Water
Instructions
1. Begin by carefully peeling and seeding the cantaloupe melon. Cut the melon into small cubes, aiming for pieces that are roughly 1/2 inch in size.
2. In a large saucepan, combine the diced melon, water, and lemon juice. Bring the mixture to a simmer over medium heat, stirring occasionally.
3. Once the melon is soft and beginning to break down, about 20-25 minutes, use a potato masher or the back of a spoon to mash the melon further until you achieve a chunky jam consistency.
4. Lower the heat and stir in the lemon zest, honey, and chia seeds. Continue to cook for another 10-15 minutes, stirring frequently to prevent sticking.
5. Remove the saucepan from the heat and let the confiture cool. The chia seeds will continue to thicken the mixture as it cools, giving it a jam-like texture.
6. Once cooled, transfer the confiture to a clean glass jar or airtight container. Store in the refrigerator for up to two weeks.
7. Serve as a spread on whole-grain toast, an addition to oatmeal, or a topping for yogurt for a heart-healthy delight.
Nutrition Facts
Calories |
910 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.1 g | 13% | |
| Saturated Fat | 1.9 g | 10% | |
| Polyunsaturated Fat | 4.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 338 mg | 15% | |
| Total Carbohydrate | 208.3 g | 76% | |
| Dietary Fiber | 25.1 g | 90% | |
| Total Sugars | 185.6 g | ||
| Protein | 20.0 g | 40% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 326 mg | 25% | |
| Iron | 6.8 mg | 38% | |
| Potassium | 6054 mg | 129% | |
*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.
