Heart-Healthy Mixed Berry Jam
Bursting with vibrant flavor and packed with natural ingredients, this Heart-Healthy Mixed Berry Jam is the perfect way to add a nutritional boost to your breakfast or snacks. Made with a medley of fresh strawberries, blueberries, and raspberries, this jam is naturally sweetened with apple juice and thickened with nutrient-rich chia seeds, eliminating the need for refined sugars or artificial pectin. A hint of lemon juice and zest enhances the fruity flavors and adds a bright, zesty finish. Ready in just 40 minutes, this no-fuss recipe is ideal for health-conscious home cooks looking for a delicious spread that’s as wholesome as it is versatile. Whether you’re slathering it on whole-grain toast, swirling it into yogurt, or topping off a warm bowl of oatmeal, this homemade berry jam is the ultimate guilt-free treat!
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Ingredients
- 2 cups fresh strawberries
- 1 cup fresh blueberries
- 1 cup fresh raspberries
- 1 cup apple juice
- 3 tablespoons chia seeds
- 1 tablespoon fresh lemon juice
- 1 teaspoon lemon zest
Directions
Step 1
Wash all the berries thoroughly and pat them dry with a clean towel.
Step 2
Hull the strawberries and cut them into quarters.
Step 3
In a large saucepan, combine the strawberries, blueberries, raspberries, and apple juice.
Step 4
Place the pan over medium heat and bring the mixture to a gentle boil.
Step 5
Reduce the heat to low and let the berries simmer for about 10-15 minutes, stirring occasionally, until they start to break down and release their juices.
Step 6
Use a potato masher to mash the berries to your preferred consistency.
Step 7
Stir in the chia seeds, lemon juice, and lemon zest, and mix well.
Step 8
Continue to cook the mixture on low heat for another 10 minutes, stirring frequently, until the jam thickens.
Step 9
Remove the saucepan from the heat and let the jam cool to room temperature, during which it will continue to thicken.
Step 10
Transfer the jam to sterilized jars and refrigerate for up to two weeks.
Step 11
Enjoy this heart-healthy mixed berry jam on whole-grain toast, yogurt, or as a topping for oatmeal.
Nutrition Facts
| Serving size | 862.6 grams (862.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 510 |
| Total Fat 11.70g | 15% |
| Saturated Fat 1.20g | 6% |
| Polyunsaturated Fat 7.30g | |
| Cholesterol 0mg | 0% |
| Sodium 47mg | 2% |
| Total Carbohydrate 101.70g | 37% |
| Dietary Fiber 28.50g | 102% |
| Total Sugars 64.20g | |
| Protein 9.60g | 19% |
| Vitamin D 0IU | 0% |
| Calcium 285mg | 22% |
| Iron 5mg | 27% |
| Potassium 886mg | 19% |
Source of Calories