A Healthier Jam That Takes Minutes to Make

Anyone else love jam on toast as much as I do? If you are watching your sugar intake for weight loss, weight maintenance, diabetes, hormone balance, inflammation, or skin health, you probably stay clear of store bought jams because they are just packed with refined sugar.

Instead of eliminating all my fave foods, I find ways to make healthier alternatives. This Chia Seed Jam has all the goodness of fruit, without the added sugar, and with an extra boost of protein. You can use any fruit you like to make it. It only takes a few ingredients and a few minutes.


1 1/2 C frozen or fresh fruit (berries, pears, peach, apple, mango, papaya all work well)

Juice from 1/2 small lemon

1 1/2 Tbsp chia seeds

A shake of cinnamon

A drizzle of honey, vanilla extract, or maple syrup (optional)


In a small pot on medium heat, warm up your fruit until it’s soft enough to mash up with a fork or potato masher. You can leave it as chunky or smooth as you like.

When fruit is simmering in it’s natural juices, add in all other ingredients. Stir occasionally while the mixture continues to simmer for 5 more minutes.

Remove from heat and let cool before transferring to a glass jar with lid. Refrigerate for up to a week.

Did you try this recipe? What fruit is your favourite? Share your photo and comments on social by tagging me at @nutrition_for_weight_loss

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