Look no further: this is the blueberry chia jam you’ll always want on hand. With only four ingredients and less than 15 minutes of prep time, it’s easy to make and equally versatile. Add it to yogurt bowls or oatmeal. Top it onto pancakes or toast—it’s a wholesome alternative to store-bought varieties. With its deep purple hue, this healthy blueberry chia jam is rich in anthocyanins. Hello, antioxidants! Naturally-sweetened with maple syrup, you’ll feel a boost of energy without the sugar hangover. Let’s get jamming.
How to make healthy jam
Jams are typically packed with refined sugar. This easy blueberry jam is made with antioxidant-rich wild blueberries, fiber-rich chia seeds, unrefined sugar (maple syrup), and a squeeze of tart lemon juice. Ultimately, healthy jam comes down to the ingredients. Jams with little—or no—added sugar, as well as a source of fiber (chia seeds) in the recipe, help balance blood sugar.
chia jam is easy and healthy
Chia seeds thicken the jam without pectin or added sugar. They help create the perfect jam consistency. Super absorbent, chia seeds soak up fruit’s colorful juices (thanks to their soluble fiber). This fiber also helps with digestion and blood sugar regulation. By using chia seeds, there’s also no need for added pectin. This recipe calls for maple syrup, but I’ve made it without sugar. And it’s still bursting with sweetness.
You can take advantage of frozen fruit. When you’re craving berries in the winter, grab a few bags of organic fruit from your grocery store’s freezer section. Frozen at peak ripeness, you’re getting all the goodness of summer berries—any time of year.
This jam recipe works with a variety of berries. While I stewed wild blueberries, you can use strawberries, raspberries, blackberries, or even cherries! Feel free to customize. This recipe is very versatile.
No canning is required. When it comes to preserving food, I’m a novice. Luckily, this recipe requires zero canning. I’m using a Weck Jar to store the jam.
This chia jam takes less than 15 minutes to make. Short on time? No problem. You can whip up this jam while you make pancakes, brew your morning coffee, etc.
It’s a versatile snack. There are so many ways to incorporate this jam—classic peanut butter and jam on sourdough, yogurt parfaits, smoothie add-in, cookies, and more.
Ingredients in wild Blueberry chia jam
There’s so much to love about wild blueberries, and their health benefits are well-researched. Wild blueberries are packed with antioxidants, can support heart health, boost brain function, increase your energy, and more. They’re highly concentrated with wholesome, nutrient-dense ingredients. Frozen wild blueberries are an economical superfood.
Rich in fiber and omega-3 fatty acids, chia seeds are both healthy and functional. In this recipe, the chia seeds act as a natural thickener. So, no pectin is added. I always buy chia seeds in bulk!
Traditional jams contain heaps of refined sugar. Chia jam, on the other hand, has little-to-no added sugar. Maple syrup adds caramel undertones to this blueberry jam. I enjoy adding a bit of unrefined sugar to this recipe as it makes it sweet but not too sweet. That said, it’s a totally optional ingredient. Feel free to leave it out or swap it with two tablespoons honey or two tablespoons sugar-free granulated monk fruit sugar.
Lemon juice adds a hint of tartness, balances the natural sugars, and helps the jam maintain its bright purple color. To a degree, it can also prevent oxidation and thicken the jam.
You can also add a dash of vanilla extract, cinnamon, and nutmeg for added flavor.
What is pectin?
Pectin is a substance contained in all fruits. It’s a soluble fiber. During the heating process of making jams, this substance gets modified. The modified pectin can help improve the health of hair, skin, and fingernails, decrease bone loss, reduce constipation, and more. Pectin is most abundant in apples, plums, and the peel / pulp of citrus fruits.
Wild Blueberries Vs. REgular blueberries
Unlike regular blueberries, wild blueberries are especially rich in anthocyanin—a flavonoid with potent antioxidant capacity. Highly concentrated in the deep-blue pigments of wild blueberries, anthocyanin is responsible for both color and powerful health protection potential. While wild blueberries aren’t in season in January, they’re native to North America and are harvested from April through September. Wild blueberries are typically found in the freezer section of most grocery stores.
Before making this chia jam, watch the video on Instagram.
Vegan Wild Blueberry Chia Jam
- 3 cups wild blueberries
- 3 tablespoons chia seeds
- 2 tablespoons maple syrup
- 1/2 lemon, juiced
This post includes affiliate links. Thank you for supporting Wellness with Edie!
Leave a Reply