What's Your Jam?
My jam is blueberry this week! Last week it was mixed berry and the week before was strawberry.
My jam is always organic, high in fiber and omega 3s and void of processed sugar and preservatives. The best news is that it is SO EASY to make.
So, what’s in your jam? Cringe. Do you really want to know?
I admit, I bought jam for years thinking it was healthy and not checking the ingredients. I mean, it’s just fruit, right? Unfortunately, the answer is no.
Often the first ingredient is sugar ranging from high fructose corn syrup to white sugar. Want some fruit with that sugar? Yes, there may very well be more sugar in your jam than fruit.
The average serving of jam contains three teaspoons of sugar.
It may also contain citric acid. This sounds like it should be A-ok! However, it is likely derived from mold (and is a GMO). Yup. Mold. This can cause a myriad of health issues, most related to the gut.
It also may contain a variety of added flavors. I don’t know about you, but I’ll take my strawberries made of…. strawberries please.
Here are some brands you may have tried and their ingredients:
Smucker’s Strawberry Jam: Strawberries, High Fructose Corn Syrup, Corn Syrup, Sugar, Fruit Pectin, Citric Acid.
Welches Grape Jam: Concord Grapes, Corn Syrup, High Fructose Corn Syrup, Fruit Pectin, Citric Acid, Sodium Citrate
Polaner All Fruit: Juice Concentrates, Raspberries, Water, Citric Acid, Fruit Pectin, Natural Flavor (This is a better option and is GMO free certified, but still holds no contest to homemade!)
Great Value Blackberry: Blackberries, Corn Syrup, High Fructose Corn Syrup, Fruit Pectin, Citric Acid
Crofter’s Organic Strawberry Spread: Organic Raspberries, Organic Cane Sugar, Apple Pectin, Ascorbic Acid, Citric Acid.
Morello Cherry Perserve: Sugar, Morello Cherries, Citrus Pectin, Citric Acid
Now that your ready to ditch your peanut butter and sugar sandwiches, here is the most simple and tasty jam recipe I’ve found. It calls for organic frozen fruit because frozen fruit ends up being fresher and allows for the jam to last a bit longer, plus you can get it any time of year and you can always have a bag in your freezer so there is no need to run to the store when you need to make some jam. The chia seeds in this recipe are a key ingredient because they thicken the jam and give it its jam like consistency. They also are a great source of fiber, protein, and omega 3s. Woot! You just elevated your sandwich to a whole new level! The lemon helps preserve the fruit and adds some acidity. Maple syrup is totally optional! You may or may not need it depending on the fruit you choose and your family’s tastes. I hope you enjoy it as much as we do!
Simple Chia Jam
3 cups Organic Frozen Fruit
2-3 Tablespoons Organic Chia Seeds (Use 3 for a thicker jam and 2 for thinner. I usually do 2.5!)
½ lemon- juiced
1 Tablespoon Maple Syrup (optional)
Heat the fruit in a pot on your stove until it is warm and soft. Add the rest of the ingredients and blend to your liking with an immersion blender. Store in your fridge in an 8 oz. mason jar and use within 1 week.
**If you don’t have an immersion blender you can pulse in a food processor (be careful not to overdo it) or smash it with a masher for a more chunky and seedy jam.
**If you don’t use jam often you can freeze it in ice cube trays and defrost as needed.
Don’t forget to read your labels when food shopping to choose the best product, or make it yourself and benefit from healthier homemade options!
Wishing You Wellness, Purpose, and Abundance,
Emily
