Chia seeds are one of the most versatile fiber foods out there. This means chia seeds can help you reach your fiber goals in a lot of different ways.
Today as part of The Mindful Gut™ kitchen we’re making blueberry chia jam.
What You’ll Need
This is a no pectin blueberry jam recipe that only requires 4 ingredients you probably already have in your kitchen.
Chia seeds are what is going to make our blueberry chia jam jammy. This is because chia seeds will swell and form a gel when they are added to a liquid.
We will be making our chia seed jam from frozen berries. You can use fresh blueberries and it will break down quicker but I like using frozen because you can make it any time of the year.
Honey will sweeten the blueberry chia jam. I like using raw honey, like this one here, because it keeps in the nutrition plus honey is a prebiotic food.
If you want a lower sugar blueberry jam or your berries are pretty sweet you can omit the sweetener.
The lemon juice is going to brighten the flavor of the blueberries. If you want a stronger lemon flavor you can add lemon zest.
How to Make Blueberry Chia Jam
Blueberry chia jam is one of the easiest jams to make.
You’ll first start with cooking your blueberries for 10 minutes. I like adding water when they’re cooking so you don’t have to rely on all the blueberry juice for the liquid. This means that you can keep some of your blueberries whole.
Once the blueberries have released their juices that is when you’ll add the chia seeds and sweetener and stir.
Let the mixture sit for 10 minutes and after that your chia blueberry jam is ready!
Chia Jam Variations
This recipe is super easy to adapt.
No blueberries? No problem.
You can make chia seed jam with any berries you have. A frozen mixed berry mix would work really well here too.
Strawberry chia jam would also be a really good recipe to make in summer when strawberries are in season.
Maple syrup would also be a good sweetener to use for your chia seed jam.
Lime juice can be a good substitute for lemon and it will add a different flavor profile.
Chia Seed Facts
Chia seeds have a couple of different health benefits and they can be good for your gut health.
Chia seeds pack in a lot of fiber. A heaping tablespoon of chia seeds has 5 grams of fiber. You can also sprinkle chia seeds in your water for a little extra fiber and texture.
Chia seeds for IBS?
Since chia seeds are such a concentrated source of fiber it could be a lot for those who have IBS. According to the Monash FODMAP app, 2 tablespoons of chia seeds are considered low FODMAP.
I’d recommend starting with a smaller amount of chia jam pudding, like a spread on some toast, to see how you tolerate it.
You can also get plant-based omega-3s from chia seeds. Omega-3 is considered an essential fatty acid and this means that we need to get it from the food we eat. In fact, seeds are generally a good source of this anti-inflammatory nutrient.
Chia seeds are also a source of Vitamin K. Vitamin K is important for blood and bone health.
Some of the best sources of Vitamin K are leafy greens but chia seeds aren’t too shabby with 2 tablespoons of chia seeds meeting almost 80% of women’s requirements and just about 60% of men’s daily requirements.
How to Store
Store your blueberry chia jam in the fridge for up to a week.
I like to keep the jam in a half-pint mason jar or these airtight containers. (I could only find a 6-pack of the airtight containers on Amazon but you can usually find single containers at HomeGoods.)
How to Eat Blueberry Chia Jam
There are a couple of ways you can eat chia seed jam. Note that these ideas work well with any type of chia jam.
Spread on Toast
The easiest way to use your chia seed jam is like any jam and spread it on your toast. I personally love this with sourdough.
Mix your blueberry chia jam into your morning bowl of oatmeal. Not only will it bump the fiber it will also make your oats a fun color.
Blueberry chia jam works wonderfully as part of a yogurt parfait. Make layers of yogurt with your blueberry chia jam.
This is one of my favorite ways because it makes your ice cream feel decadent. Just make sure your chia jam has cooled so it doesn’t melt your ice cream.
On Its Own
There’s always the option of eating your blueberry chia jam as-is. It can make a quick fiber-filled snack that’s good any time of the day.
Other Seed Recipes
Check out this blog post about no nut bars which feature seeds as the star ingredient. I also talk about why seeds can be good for your gut health.
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Blueberry Chia Jam
- 1 Saucepan
- 2 cups blueberries, frozen or fresh
- 1/2 cup water optional
- 2 tsp lemon juice optional
- 1 tsp honey
- 1/4 cup chia seeds
- Add blueberries, water, and lemon juice to a saucepan.
- Cook your blueberries on medium heat for 10 minutes. As the blueberries are cooking smash some of them so they release their juices. When the mixture is bubbling remove the mixture from the heat.
- Add the honey and chia seeds to the blueberries. Stir until well mixed.
- Let the mixture cool for 10 minutes and ta-da! You have chia jam.
Amanda is a pizza loving registered dietitian nutritionist specializing in mindfulness and gut health. She quickly realized that gut health goes beyond the gut; it is also about honoring our gut feelings. She is the creator of The Mindful Gut™ which uses science and strategy to help people improve their gut health.