Heart-Healthy Mixed Berry Confituur
Packed with vibrant flavors and wholesome ingredients, this heart-healthy mixed berry confituur is a delicious way to elevate your breakfast or dessert. Featuring a blend of fresh strawberries, blueberries, and raspberries, naturally sweetened with honey, and thickened with nutrient-rich chia seeds, this recipe delivers a fruity indulgence without added sugars. Enhanced with a splash of lemon juice and a hint of vanilla, the confituur is simmered to perfection, creating a spread bursting with antioxidants and fiber. Ready in just 40 minutes and easy to prepare, this guilt-free treat is perfect for spreading on toast, swirling into yogurt, or drizzling over pancakes. Plus, it can be stored in the fridge for up to two weeks, making it a convenient and healthy addition to your repertoire. Keywords: "mixed berry confituur," "heart-healthy recipe," "chia jam," "low-sugar berry spread," "homemade fruit jam."
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Recipe Information
Ingredients
- 250 grams Fresh strawberries
- 150 grams Fresh blueberries
- 100 grams Fresh raspberries
- 60 ml Honey
- 30 grams Chia seeds
- 2 tablespoons Lemon juice
- 60 ml Water
- 1 teaspoon Vanilla extract
Instructions
Rinse all the berries under cold water. Remove the stems from the strawberries and cut them into quarters.
In a medium-sized saucepan, combine the strawberries, blueberries, raspberries, honey, and water.
Place the saucepan over medium heat and bring the mixture to a gentle simmer, stirring occasionally.
Let the berries simmer for about 15-20 minutes, or until the fruit has softened and started to break down.
Using a potato masher or a fork, mash the softened berries to your desired consistency.
Add the chia seeds, lemon juice, and vanilla extract to the berry mixture, stirring well to incorporate.
Continue to cook the mixture on low heat for an additional 10 minutes, stirring occasionally, until it starts to thicken due to the chia seeds.
Remove the saucepan from heat and let the confituur cool to room temperature. It will continue to thicken as it cools.
Transfer the cooled confituur to a clean jar or airtight container.
Refrigerate the confituur for at least 2 hours before serving. It can be stored in the refrigerator for up to 2 weeks.
Nutrition Facts
Calories |
567 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.2 g | 14% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 7.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 15 mg | 1% | |
| Total Carbohydrate | 117.5 g | 43% | |
| Dietary Fiber | 25.5 g | 91% | |
| Total Sugars | 83.1 g | ||
| Protein | 9.2 g | 18% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 270 mg | 21% | |
| Iron | 4.8 mg | 27% | |
| Potassium | 822 mg | 17% | |
*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.
