A few weeks ago I posted a recipe for chia pudding with info on the benefits of chia seeds (https://www.menupause.info/chia-seeds-for-healthy-hearts/), which I am sure most of you have not attempted because it is a rather strange concoction. But recently I saw a recipe for chia jam in Real Simple magazine that looked interesting. I tried it with their ingredients, which included honey and salt and water. I substituted unsweetened fruit juice for the water, no salt, and monk fruit drops instead of the honey to make it vegan, so almost everyone could eat it (ex. people watching their salt and sugar intake). I found the results very satisfactory. Here is my recipe, inspired by the one from Real Simple magazine, below the info on monk fruit extract.
When I Googled Monk fruit extract on www.healthprep.com, here is what I found:
When monk fruit is fresh, the skin is green. Once the fruit is dried, however, the skin becomes brown. With that, monk fruit is said to have an extremely sweet taste. Evidence suggests the monks began using the fruit during the 13th century. From then, monk fruit was widely used in medical terms. Due to its low-calorie content, the herb is also used as a sugar alternative in beverages. Throughout its period of usage, monk fruit has been reported to have various healthful properties. In addition, some of the properties are backed by research. Here are numerous health benefits of monk fruit.
The article then lists these benefits:
- Safe for diabetics
- Suitable for the ketogenic diet (high in fat, low in carbs)
- Improves liver function
- Lowers cholesterol and triglicerides
- Promotes healthy weight management
Please go to the website for a detailed description of these benefits
Utensils: Small saucepan, potato masher, wooden spoon, bowl, glass jar(s)
Prep Time: 10 minutes
Cooking Time: 5- 10 minutes
Categories: Vegan, no refined sugar and salt free
Fresh, Organic Berries
2 cups organic berries, washed and stems removed, if necessary. Cut berries,
such as strawberries or blackberries, into smaller pieces.
¼ cup filtered water or unsweetened, organic juice (ex. apple)
4-5 tsp. chia seeds (white)
1-2 drops monk fruit extract*
1 tsp. lemon or lime juice
*Can also use stevia
Coarsely Mashed Berries
- Place berries in saucepan with water or juice. Place on low flame and as berries are simmering, mash them with potato masher to the consistency desired. Cook about 7 minutes, stirring often.
- Remove pan from heat. Add chia seeds and lemon or lime juice and monk fruit drops. Transfer to a bowl to cool.
- When cool, pour jam into a jar and place in refrigerator. You can experiment with 4 tsp. stevia or 5 (next batch) to see how thickly the jam becomes once chilled.
Yield: Approximately one cup
Finished jam cooling before storing in small jar(s) in ‘fridge
Note: The first time I made the jam, I used organic blueberries, and the second time I used a mixture of organic raspberries, blueberries, and strawberries for a mixed jam. Both were good. I used organic juice with both batches.
Monkfruit extract on left and stevia on the right
Afterthought: I haven’t tried this idea yet, but will try with next batch: Adding twice as much water to creating a pourable sauce to use over fruit salad.