Raspberry Chia Jam

Most store bought jams and jellies are loaded with sugar, but it's easy to make your own homemade version that is sweetened with a little bit of maple syrup instead.  Or you could even make a sugar free version by leaving out sweetener all together or use a keto friendly sweetener such as monkfruit or xylitol. We love using chia seeds as an alternative to pectin, which you'll commonly see used to create the gelatinous consistency of jam and jelly.  Chia seeds are one of the best sources of soluble fiber and make it possible to have jam ready in under 5 minutes. Raspberries are one of the easiest berries to make jam with because they break apart easily and take very little time to mash.  Berries have been studied for the flavonoids that they can contain, plant compounds that have been linked with improved memory and prevention of cognitive decline. Raspberries contain both flavonols and anthocyanins, which are different subgroups of flavanoids.   They help to protect cells from oxidative stress by preventing free radical damage. You can make this recipe with frozen raspberries or fresh ones.  We usually use frozen berries since they are always in the freezer making it easy to whip this recipe up without any advance planning.  Feel free to double or triple this recipe to make more servings.  The below measurements make enough for 2 large servings or 4 smaller servings.

Raspberry Chia Jam

1 cup raspberries (frozen or fresh) 1 tsp maple syrup 1 tsp fresh lemon juice 1 Tbsp chia seeds Directions:

1. Add the raspberries to a small pot and heat over low heat.  As the berries heat they will start to break apart.  Use a fork to gently mash them down.  This will take around 5 minutes.

2. Once the raspberries are mashed, add in the maple syrup, lemon juice and chia seeds, stirring everything together.

3. Turn off the heat and let the mixture sit for 2-3 minutes.  The mixture will become gelatinous.

4. You can serve right away or store in a small jar in the fridge.  It will keep in the fridge for 4 to 5 days.

5. We love using this raspberry chia jam on top of waffles, pancakes and toast.  Or it's also delicious swirled into dairy free yogurt.