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Delicious Chia Fruit Jam

Makes 2 cups

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    No berry story is complete without a reminder about how to make easy jam in minutes. Chia Fruit Jam to the rescue. The rich berry taste isn’t trivialized by massive amounts of sugar, thanks to the chia seeds that give body and thickness. Furthermore, you can use either fresh or frozen fruit to whip this goodie up in minutes. In our recipe, we suggest adding a little honey or maple syrup for sweetening.

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    Delicious Chia Fruit Jam

    Ingredients

    • 3 cups (750 mL) fresh ripe or frozen berries such as raspberries, blueberries, strawberries, or blackberries
    • 3 Tbsp (45 mL) honey or pure maple syrup
    • 2 Tbsp (30 mL) chia seeds
    • 1 tsp (5 mL) fresh lemon juice
    • 1/2 tsp (2 mL) pure vanilla extract

    Nutrition

    Per serving:

    • calories 0 g protein22
    • fat1g
      • saturated fat0g
      • trans fat0g
    • carbohydrates6g
      • sugars3g
      • fibre2g
    • sodium1mg

    Directions

    01

    In medium nonstick pan, combine fruit and honey or syrup. If using strawberries, cut into uniform pieces. Bring to a gentle boil and then reduce heat to medium. Gently mash fruit with a potato masher as fruit softens, leaving a few larger pieces for texture, if you choose. Stir in chia seeds and continue to simmer, stirring steadily to keep it from sticking, until jam is slightly thickened, about 5 minutes. Jam will thicken as it sits and cools.

    02

    Remove from heat and stir in lemon juice and vanilla. Serve immediately on toast or hot cakes, on ice cream or yogurt, and much more. You can also transfer to a jar with a tight-fitting lid and refrigerate for up to a week or freeze for up to 3 months.

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    You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.