I found a recipe on my Bob’s Red Mill package of chia seeds for blueberry jam that interested me! So…I made some!
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!
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 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!
- 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
- Combine berries and maple syrup in small saucepan over medium heat.
- Cook while stirring for about 10 minutes.
- Using a potato masher, mash up fruit a bit.
- Cook another 5 minutes and then add chia seeds.
- While stirring, cook jam until thickened into 'jam consistency'
- Remove from heat, add vanilla.
- Store in refrigerator--up to 7 days!
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!