Tired of bland breakfasts? This Keto raspberry chia jam will have you jumping for joy in the morning. It’s incredibly easy to make, and without all that added sugar, the raspberry flavor really shines through. Enjoy this jam on toast or swirl it into your favorite non-dairy yogurt. However you choose to serve it, it is sure to become a new favorite!
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The Benefits of Chia Seeds
Chia seeds were highly prized in pre-Columbian Mesoamerica for their high nutritional content. They were a staple of the Aztec diet and even used in religious ceremonies. Although the Spanish banned the cultivation of many traditional crops, including chia, the seeds survived in one region of Mexico. Many years later, scientists, cultural historians, and farmers began re-cultivating chia along with other traditional crops.
Chia seeds come from the Salvia hispanica plant, which is in the same family as mint. Unlike mint, they are relatively tasteless but have the amazing property of absorbing both water and fat. They are also packed with antioxidants and protein, making them a great addition to any recipe. Chia seeds can be used as an egg substitute or to make a delicious no-cook pudding, or in this case, to thicken jam!
Why Make Keto Raspberry Chia Jam?
Regular jam recipes rely on a combination of pectin and sugar to thicken fruit into a spreadable consistency. While pectin doesn’t technically need sugar to gel (only acid), sugar greatly increases the gelling power, and most modern jam recipes call for enormous amounts of sugar.
The gelling power of chia seeds makes it possible to create an easy low-sugar jam because the seeds do not rely on sugar for their thickening power. Jam thickened with chia tends to be a bit runnier than standard pectin-thickened jam but is well worth it for the pure fruit flavor. The jam will be thickest after an overnight chill in the fridge. Cooking the fruit, as this recipe calls for, also creates a more traditional jam-like consistency. It is also possible to make a raw chia jam, but expect the texture to be more sauce-like than traditional jam.
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Additional Keto-Friendly Jam Flavors
Why stop with standard raspberry when there’s a whole world of flavors out there! Here are some other delicious combinations:
- Blackberry and mint
- Blueberry and ginger
- Strawberry and black pepper
- Cranberry and orange
Ingredients
- 1/2 cup raspberries
- 1/4 cup (60 ml) water
- 2 teaspoons chia seeds
- 1 teaspoon (5 ml) lemon juice
- 1 teaspoon erythritol
Instructions
- Add the raspberries, water, lemon juice, and erythritol to a small pot and simmer while stirring until it starts to thicken.
- Add in the chia seeds, stir and cook for a few more minutes.
- Remove from heat and let it cool.
- Pour into jars and store in the fridge for up to 1 week.
Notes
All nutritional data are estimated and based on per-serving amounts.
Benefits of Keto Raspberry Chia Jam
- Low in Carbs: This jam is a great option for those following a keto diet, as it is low in carbohydrates.
- Rich in Antioxidants: Both raspberries and chia seeds are packed with antioxidants, which help fight free radicals and reduce inflammation.
- High in Fiber: Chia seeds are an excellent source of dietary fiber, aiding in digestion and helping you feel fuller for longer.
- Nutrient-Dense: Raspberries provide vitamins C and K, as well as manganese, which support overall health and well-being.
- Easy to Make: This recipe requires minimal ingredients and time, making it a convenient and healthy addition to your diet.
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FAQ
- What is Keto Raspberry Chia Jam? Keto Raspberry Chia Jam is a low-carb, sugar-free jam made with raspberries, chia seeds, and a keto-friendly sweetener. It’s designed to be a healthy, delicious alternative to traditional high-sugar jams, perfect for those following a ketogenic diet.
- How do chia seeds thicken the jam? Chia seeds have a unique ability to absorb liquid and form a gel-like consistency. When added to the raspberry mixture, they swell and thicken the jam without the need for pectin or large amounts of sugar.
- What are the benefits of using chia seeds in this jam? Chia seeds are rich in antioxidants, protein, and fiber. They help improve digestion, provide a good source of omega-3 fatty acids, and keep you feeling fuller for longer.
- Is this jam suitable for vegans? Yes, Keto Raspberry Chia Jam is vegan-friendly. It contains no animal products and relies on plant-based ingredients for its thickening and sweetening properties.
- Can I use frozen raspberries instead of fresh ones? Absolutely! Frozen raspberries can be used in place of fresh ones. Just make sure to thaw them before cooking to ensure the best consistency.
- How long does the jam last in the fridge? When stored in an airtight container, Keto Raspberry Chia Jam can last for up to one week in the refrigerator.
- Can I freeze this jam? Yes, you can freeze Keto Raspberry Chia Jam. Store it in a freezer-safe container, and it will keep for up to three months. Thaw it in the refrigerator before use.
- What other fruits can I use to make this jam? You can experiment with various low-carb fruits such as blackberries, strawberries, or blueberries. Each fruit will bring a unique flavor to the jam.
- Is there a substitute for erythritol? Yes, you can use other keto-friendly sweeteners like stevia, monk fruit, or allulose. Adjust the amount according to your taste preference.
- How do I serve Keto Raspberry Chia Jam? This versatile jam can be enjoyed in many ways:
- Spread it on keto-friendly bread or crackers.
- Swirl it into non-dairy yogurt.
- Use it as a topping for keto pancakes or waffles.
- Add it to smoothies for extra flavor and nutrients.
- What makes this jam keto-friendly? Keto Raspberry Chia Jam is low in carbohydrates and free from added sugars, aligning with the principles of a ketogenic diet. The use of chia seeds and a keto-approved sweetener keeps the net carbs low, making it a perfect fit for those following a keto lifestyle.
- Can I make a raw version of this jam? Yes, you can make a raw version by simply mixing all the ingredients without cooking. The texture will be more sauce-like, but it will still be delicious and nutritious.
Enjoy the rich, fruity flavor of Keto Raspberry Chia Jam while reaping the health benefits of its wholesome ingredients!
