Healthy Blueberry Chia Jam - Low Sugar + No Pectin!

• 분량: 16 servings
• 활동 시간: 5 minutes
• 총 시간: 15 minutes

재료

4 cups fresh blueberries (or thawed frozen blueberries)

1 tablespoon lemon zest (from approx. 1 large lemon)

1/3 cup lemon juice (from approx. 1 large lemon (the same lemon)

2 tablespoons maple syrup (optional)

1/3 cup chia seeds

방향

Add the blueberries, lemon juice, zest, and maple syrup, (if using) to a medium sauce pot. Simmer over medium heat for about 5 minutes. You'll notice the blueberries start to burst.

Then gently mash with a potato masher or large fork until roughly half the blueberries are mashed, leaving several chunks throughout.

Increase the heat and boil for 5 minutes to reduce some of the liquid. Then turn off the heat and stir in your chia seeds.

Transfer the blueberry chia jam to clean and dry jars and refrigerate or freeze.

영양 정보

• 칼로리: 40 kcal
• 지방 전체: 1 g
• 나트륨: 1 mg
• 탄수화물 전체: 7 g
• 식이섬유: 2 g
• 총 당류: 4 g
• 단백질: 1 g