Heart-Healthy Mixed Berry Jam
Bursting with the natural sweetness of fresh strawberries, blueberries, and raspberries, this **Heart-Healthy Mixed Berry Jam** is a guilt-free way to enjoy your favorite fruity spread. Made without refined sugar, it’s sweetened naturally with apple juice and thickened using nutrient-packed chia seeds, making it a wholesome alternative to traditional jams. A hint of fresh lemon juice and zest adds a bright, tangy kick, while the simmer-and-mash technique preserves the vibrant flavors of the berries. Ready in just 40 minutes, this easy, homemade jam is perfect for spreading on whole-grain toast, stirring into yogurt, or drizzling over oatmeal. Give your breakfast a nutritious upgrade with this low-sugar, antioxidant-rich recipe that's as delicious as it is good for your heart!
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Recipe Information
Ingredients
- 2 cups fresh strawberries
- 1 cup fresh blueberries
- 1 cup fresh raspberries
- 1 cup apple juice
- 3 tablespoons chia seeds
- 1 tablespoon fresh lemon juice
- 1 teaspoon lemon zest
Instructions
Wash all the berries thoroughly and pat them dry with a clean towel.
Hull the strawberries and cut them into quarters.
In a large saucepan, combine the strawberries, blueberries, raspberries, and apple juice.
Place the pan over medium heat and bring the mixture to a gentle boil.
Reduce the heat to low and let the berries simmer for about 10-15 minutes, stirring occasionally, until they start to break down and release their juices.
Use a potato masher to mash the berries to your preferred consistency.
Stir in the chia seeds, lemon juice, and lemon zest, and mix well.
Continue to cook the mixture on low heat for another 10 minutes, stirring frequently, until the jam thickens.
Remove the saucepan from the heat and let the jam cool to room temperature, during which it will continue to thicken.
Transfer the jam to sterilized jars and refrigerate for up to two weeks.
Enjoy this heart-healthy mixed berry jam on whole-grain toast, yogurt, or as a topping for oatmeal.
Nutrition Facts
Calories |
510 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.7 g | 15% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 7.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 47 mg | 2% | |
| Total Carbohydrate | 101.7 g | 37% | |
| Dietary Fiber | 28.5 g | 102% | |
| Total Sugars | 64.2 g | ||
| Protein | 9.6 g | 19% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 285 mg | 22% | |
| Iron | 4.9 mg | 27% | |
| Potassium | 886 mg | 19% | |
*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.
