Stop Buying Jam That’s Basically Fruit-flavored Sugar

• 總時間: 19 minutes

食材

This blood sugar–friendly chia jam has no added sugar, takes about 10 minutes, and is packed with fiber.

BERRY CHIA JAM

2 cups fresh or frozen berries

2 tablespoons chia seeds

1 tablespoon lemon juice

½ teaspoon vanilla extract

Optional: monk fruit or stevia to taste

步驟

Add the berries to a saucepan and cook over medium-low heat for 6–8 minutes. Mash, then stir in the remaining ingredients. Simmer for 2 more minutes and let it sit for 10–15 minutes to thicken.

Store it in the refrigerator for up to one week.

Try it with Greek yogurt, cottage cheese, overnight oats, or whole-grain toast with peanut butter. Pairing it with protein or healthy fat can help create a steadier blood sugar response.

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