Low Sodium Mixed Berry Confituur
Delight your taste buds with this **Low Sodium Mixed Berry Confituur**, a naturally sweet and nutritious spread that's perfect for a health-conscious pantry. Featuring a vibrant blend of fresh strawberries, blueberries, and raspberries, this recipe creates a symphony of fruity flavors with a hint of citrusy brightness from fresh lemon juice. Instead of refined sugar, it’s sweetened with honey for a wholesome touch, while chia seeds add a boost of fiber and act as a natural thickener. With just 15 minutes of prep time and 20 minutes of cooking, you'll have a versatile confituur that’s perfect for spreading on whole-grain toast, swirling into yogurt, or drizzling over pancakes. Low in sodium and bursting with antioxidants, this refrigerator-friendly berry confituur is not just delicious—it's a nourishing way to elevate your everyday meals!
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Recipe Information
Ingredients
- 300 grams Fresh strawberries
- 200 grams Fresh blueberries
- 100 grams Fresh raspberries
- 2 tablespoons Lemon juice
- 100 grams Honey
- 3 tablespoons Chia seeds
- 50 milliliters Water
Instructions
Rinse the strawberries, blueberries, and raspberries thoroughly under cold water.
Hull and halve the strawberries to ensure they're all roughly the same size as the blueberries and raspberries.
Add the prepared berries to a large saucepan over medium heat.
Pour in the water and stir the mixture gently to combine.
Simmer the berries for 10 minutes, stirring occasionally to prevent sticking.
Once the berries have softened, use a fork or potato masher to gently mash the mixture to your desired consistency.
Stir in the lemon juice and honey, mixing well to fully combine the flavors.
Remove the saucepan from the heat and stir in the chia seeds.
Let the mixture sit for 5-10 minutes, allowing the chia seeds to thicken the confituur.
Once thickened to your liking, transfer the confituur to clean, sterilized jars and let it cool completely.
Seal the jars and store in the refrigerator for up to two weeks or freeze for later use.
Nutrition Facts
Calories |
722 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.7 g | 15% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 7.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 18 mg | 1% | |
| Total Carbohydrate | 160.7 g | 58% | |
| Dietary Fiber | 27.9 g | 100% | |
| Total Sugars | 122.4 g | ||
| Protein | 10.2 g | 20% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 286 mg | 22% | |
| Iron | 5.3 mg | 29% | |
| Potassium | 947 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.
