If there’s any staple in a college student’s diet, it’s the classic peanut butter and jelly sandwich (unless you’re allergic to peanuts, and I am so sorry). While peanut butter is packed with protein, healthy fats and fiber, jelly on the other hand is nothing but “empty calories”––meaning it is calorie dense, with little to no nutrients and contains unnecessary additives like high fructose corn syrup, pectin, citrus acid and sodium citrate.
This recipe for raw, organic, natural jam is as simple as it gets. With only three ingredients, no packaged jam or jelly is as clean and delicious as this one, and it stars chia seeds. These little superfood seeds are becoming more popular and easy to find at grocery stores like Trader Joe’s, Sprouts, and Whole Foods. Chia seeds are loaded with calcium, manganese, phosphorus, fiber, protein and healthy omega-3 fats. Chia seeds are tasteless so they can be added to anything from juices to salads and they become gelatinous when mixed with liquid which makes them perfect for making homemade jam.
Here is how to make it:
- 1 cup of organic fruit, fresh or frozen
- 1-2 tablespoons of whole chia seeds
- 1 tablespoon of raw, organic honey
Directions: If your fruit of choice is frozen, let it sit out to thaw until soft or heat it up on the stove if you don’t mind the recipe not being raw. With a fork, mash the fruit until they are smooshy and juicy, then add the honey and chia seeds and stir. Let stand for fifteen minutes. If your fruit is extra juicy, you may need to add more chia seeds to get it to the consistency you like. Place in an airtight container and serve over toast, pancakes, waffles, or right off the spoon! The jam will keep in the fridge for a week.