The Natural Gourmet: 5-Minute Chia-Berry Jam

Tap chia’s superfood powers with this quick-fix 3-ingredient jam.

Of all the “superfoods” on the market today, chia seeds are undoubtedly worthy of their reputation. Chia’s superfood status comes from its astounding nutritional profile—the seeds are packed with antioxidants, calcium, and plant-based Omega-3 fatty acids that are crucial for cognitive function as well as taming widespread inflammation. When hydrated, chia seeds absorb nine times their volume in liquid, the bulk of which nourishes the digestive tract, stabilizes blood sugar, and keeps hunger at bay.

READ MORE 5 Healthy Seeds to Get Saavy About

One delicious way to enjoy all the benefits of chia: Whip up this quick jam that has only three ingredients and takes all of 5 minutes to make. Unlike other jams that are full of sugar or require the addition of pectin, this super-nutritious version uses chia seeds’ gelatinous property to lend it just the right jammy consistency. You can also forget about the stress and science of canning – this is easy enough to make in small batches, to be enjoyed within a couple of weeks. The recipe calls for strawberries but feel free to substitute with blueberries, raspberries, or something more exotic. Try this jam stirred into your morning oatmeal or spread over a thick piece of toast.

Chia-Berry Jam Recipe

MAKES ABOUT 1 CUP

1 pound fresh or frozen strawberries, finely diced
2 tablespoons chia seeds
2 teaspoons lemon juice
1 tablespoon honey or maple syrup, optional (depending on sweetness of berries)

1. Place strawberries into a small pot with a lid. Cook over high heat until strawberries release their liquid and start to boil rapidly. Reduce heat to medium and let simmer for 5 minutes with the lid slightly cracked, stirring occasionally. Do not walk away—it will boil over.

2.  Remove from heat and stir in lemon juice and sweetener, if using. Stir in chia seeds. Transfer to a small jar to cool and thicken for at least 10 minutes. Store in the refrigerator for up to 2 weeks.

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