Berry Chia Jam

I found a recipe on my Bob’s Red Mill package of chia seeds for blueberry jam that interested me! So…I made some!

I had some frozen wild blueberries on hand so I just used about a cup of them. blueberrys wild

Of course, I tweaked the recipe a bit!  Added some maple syrup instead of agave nectar.  Added a few strawberries too because strawberry jam is my favorite!

The recipe also called for chia seeds.  The chia forms a bit of a gel and thickens the fruit into a jam consistency.chia

Chia seeds are one of my favorite low FODMAP seeds rich in calcium, omega 3′s, and high fiber (1 Tablespoon has 5 grams of fiber).  Although innately gluten free, chia can be contaminated with gluten in the growing fields and during manufacturing.

I reached out to gluten expert, Tricia Thompson, MS, RD for advice on whether  chia seeds could be part of a  gluten free diet and she said, “In my opinion, chia seed should be labeled gluten-free. This labeling designation at least gives some indication that the manufacturer is aware of cross-contamination and hopefully tests for gluten.”  Tricia is not only a very knowledgable  dietitian, she also is the founder of glutenfreewatchdog.org.  Glutenfreewatchdog tests foods labeled gluten free or foods that should be gluten free by nature (think, rice, brown rice flour) to see if in fact these foods  REALLY contains acceptable low levels of gluten.  A great resource for individuals that have celiac disease.

The low FODMAP diet does remove most wheat, barley and rye from the diet, but it is not considered a gluten free diet.  So chia seeds are perfectly fine and tend to be very well tolerated.

This jam recipe cooked up in no time and was quite delish.photo-34

This jam is to be refrigerated and used up in 7 days….so I cut the recipe in a third so I would not be inundated with leftover jam!

I enjoyed the Berry Chia Jam today on Glutino Premium Round crackers and a little taste of freshly made almond butter.  So…good!jam & almond butter crax

Berry Chia Jam

Ingredients

  • 1 cup frozen wild blueberries
  • 1/4 cup strawberries
  • 1 1/2 Tablespoon maple syrup
  • 1 Tablespoon of chia seeds
  • 1/2 teaspoon vanilla extract or paste

Instructions

  1. Combine berries and maple syrup in small saucepan over medium heat.
  2. Cook while stirring for about 10 minutes.
  3. Using a potato masher, mash up fruit a bit.
  4. Cook another 5 minutes and then add chia seeds.
  5. While stirring, cook jam until thickened into 'jam consistency'
  6. Remove from heat, add vanilla.
  7. Store in refrigerator--up to 7 days!
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And if you need another berry chia inspiration, please do check out EA’s oatmeal chia berry crisp.  EA has one of the prettiest blogs and many of her recipes are low FODMAP!

About katescarlata

Registered dietitian with over 20 years experience in the nutrition and wellness field. Digestive health expert. Runner, Writer, Mom of 3, Dog lover especially my chocolate lab, LUCY!

11 thoughts on “Berry Chia Jam

  1. Hello!
    What a beautiful blog! :)

    I have just recently found out that I have lactoseintolerance and IBS…finally, after having problems and no answers from doctors since 2007.

    But unfortunately my doctor is totally incompetent in this area because she told me that it is not depending on what food you are eating(oh hell yes it is!) and she also told me that I didn´t need to buy lactosefree milk, butter etc. I could use the ordinary but only drink max 1dl milk per day!!!

    Well, that´s how it is here in Sweden…they have some catching up to do!

    Anyhow…I came across FODMAP and googled my way here. And somehow life seems a bit brighter :)

    I have tried LCHF and with good results…but not great. So I want to test low FODMAP and I wonder. I looove pancakes and have a new favorite recipe with: 4 eggs, 2dl whipped cream, 1dl milk, 1table spoon Husk(psyllium)

    Now I read the list and everything seems fine, but I can´t find whipped cream…do one count it as milk?

    Thank you! :)

    1. Whipped cream (in whipped state) from what I understand has about 3 grams of lactose per 1 US cup and whipping cream (liquid)has about 6 grams of lactose. So it does have lactose but it would depend on how much your were consuming if it would trigger symptoms. Lactose tolerance varies and some people can tolerate 4 grams at a sitting and some less.

  2. This sounds awesome!! I might consider using coconut nectar, instead of maple syrup… but I can’t wait to pick up some fresh fruit from the farmer’s market this weekend and give it a try. I’m glad chia seeds are gluten-free – I really enjoy them!

    1. Alicia, coconut nectar may be high FODMAP from what I have read it contains inulin. I have not see actual data on this from Australia yet but until we do– would suggest avoiding it. Chia seeds are FODMAP friendly. For those on a gluten free diet, chia seeds should be labeled certified gluten free.

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