The chia seed has stolen the limelight lately on the nutrition red carpet. Packed with omega-3 fatty acids, carbohydrates, protein, dietary fiber, antioxidants, and calcium, these tiny black and white seeds provide a boost of energy and regulate blood sugar to help you feel full longer. Reap the benefits of this nutritional powerhouse by discovering new ways to add its mild, nutty flavor to your diet.
Forget pectin—relying on chia seeds to thicken jam is quick and easy. In just 15 minutes, you'll have homemade fruity goodness on the table. Spread it on whole-grain bread, swirl in your yogurt, or serve alongside salmon.
Blueberry, Lemon and Thyme Chia Jam
Ingredients 2 cups blueberries 1/4 cup lemon juice 2 tablespoon grated lemon rind 1/4 cup honey 1/2 teaspoon sea salt 2 sprigs fresh thyme 2 tablespoons chia seeds
1. Combine lemon rinds, lemon juice, and blueberries in a medium saucepan over medium heat. Cook for 8 to 10 minutes, or until the berries break down into a syrup, stirring frequently to prevent sticking. Mash the fruit to a chunky puree with a potato masher or the back of a fork.
2. Remove from the heat; add honey, salt, and thyme sprigs into fruit mixture.
3. Stir in chia seeds, one tablespoon at a time. The more seeds, the thicker the jam becomes.
4. Place jam in a bowl; cool to room temperature. Store, refrigerated, for up to 3 weeks.
Serves 6 (serving size: about 2 tablespoons) CALORIES 91; FAT 1.3g (sat 0.1g, mono 0.1g, poly 0.9g); PROTEIN 1g; CARB 21g; FIBER 3g; CHOL 0mg; IRON 0mg; SODIUM 162mg; CALC 30mg
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