Heart-Healthy Strawberry Marmalade
Elevate your breakfast spread or snack repertoire with this Heart-Healthy Strawberry Marmalade, a delightful and nutritious twist on traditional preserves. Crafted with fresh strawberries, vibrant orange zest, and a touch of natural sweetness from raw honey or maple syrup, this recipe is bursting with fruity goodness. Chia seeds add a fiber-rich and omega-3-packed boost while giving the marmalade a perfect, spreadable consistency without the need for refined sugars or gelatin. Ready in just 30 minutes, this homemade treat is perfect for spreading on whole-grain toast, drizzling over yogurt, or layering into dessert parfaits. Easy to prepare and stored fresh for up to two weeks, this marmalade is a guilt-free indulgence you'll want to make again and again.
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Recipe Information
Ingredients
- 500 grams Fresh strawberries
- 60 ml Freshly squeezed orange juice
- 1 piece Zest of one orange
- 2 tablespoons Raw honey or maple syrup
- 2 tablespoons Chia seeds
- 2 tablespoons Water
Instructions
Wash the strawberries thoroughly under cold water, hull them to remove the green tops, and slice them into halves or quarters depending on their size.
In a medium saucepan, combine the strawberries, orange juice, orange zest, and water. Place the saucepan over medium heat.
Cook the mixture for 10-15 minutes, stirring occasionally, until the strawberries break down and release their juices. Use the back of a wooden spoon or a potato masher to gently mash the strawberries into a chunky texture.
Reduce the heat to low and stir in the honey or maple syrup. Adjust the sweetness to your preference, keeping in mind that the sweetness will intensify slightly as the marmalade cools.
Remove the saucepan from heat and stir in the chia seeds. Let the mixture rest for 5 minutes to allow the chia seeds to absorb the liquid and thicken the marmalade.
Once the mixture has thickened, taste the marmalade and adjust sweetness or acidity if necessary. Optionally, use an immersion blender for a smoother texture, but be careful not to over-blend if you want it to retain some fruit chunks.
Transfer the marmalade to clean, sterilized glass jars. Allow it to cool completely before sealing the jars and storing them in the refrigerator.
Enjoy your Heart-Healthy Strawberry Marmalade within 2 weeks, or freeze portions for up to 3 months.
Nutrition Facts
Calories |
420 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.0 g | 10% | |
| Saturated Fat | 0.8 g | 4% | |
| Polyunsaturated Fat | 4.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 13 mg | 1% | |
| Total Carbohydrate | 89.6 g | 33% | |
| Dietary Fiber | 17.6 g | 63% | |
| Total Sugars | 64.8 g | ||
| Protein | 7.4 g | 15% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 225 mg | 17% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 962 mg | 20% | |
*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.
