When I’m in a rush I often opt for some quick toast in the morning and if I don’t have time for something fancy such as avocado and vegetables I’ll reach for peanut butter and jam to do the job fast.
Certain store bought jams have chemicals such a persevatives and they also often have high levels of sugar. Almost all jams have ‘fruit pectin’, which is high in sugar and can sometimes result in your jam having more sugar then fruit! The good news is that pectin naturally occurs in fruits and choosing the right ones with higher levels of pectin (Such as berries) will provide you with the right amount of fibre and nutrients but not the extra sugar. Other fruits that contain higher pectin levels are: apples, grapes and plums.
This recipe is sweet and quick, its also delicious not only on toast but in yogurt and smoothie bowls as well.
1/2 C Blackberries
1/3 C Blueberries (Many other fruits work as well! Strawberries are delicious!)
1/3 C Water
1/4 C Maple Syrup or Agave Nectar (Add less if you want lower sugar)
Juice of half a lemon (Natural preserver!)
4 Tbsp Chia seeds or flax seeds
- Add all of the ingredients except the chia seeds into a small pot and mash until you achieve desired texture. If you like ultra smooth jam, I would blend everything before adding to your pot. (I prefer my jam to be thicker and chunkier)
- Bring to a boil and let cook for 5-8 minutes, until slightly darker and thicker, stirring often to prevent burning.
- Remove from heat and add chia or flax seeds, make sure to stir them in well so they’re evenly dispersed throughout the jam.
- Set in fridge for a minimum of 45 minutes before using. (It only takes 10 minutes to make but does require a bit of time to thicken!)
*Jam should last 1-2 weeks, I haven’t timed exactly how long mine has lasted but using it often and keeping an eye on the look and smell of it will make it easy to tell when it is no longer good. ( I always eat all mine before this happens )
Spread and enjoy!