Summer recipe: blueberry jam with chia seeds

Most types of jam that can be cooked are too sweet, and for this reason: jams are overloaded with processed sugar. In order to obtain a berry consistency from jam or jelly, they must be cooked with sugar to free pectin. Of course, you can buy it additionally to reduce the amount of sugar in the finished product.

But let's be honest: the less this substance gets into the bank, the better. That's why this blueberry jam recipe is amazing, because it does not have such an ingredient harmful to the body.

Advantages of chia seeds

Seeds of chia in water increase 9 times, as a result of which a ball of gel is formed around them. This allows the varnish to get the right consistency without the addition of sugar. Better yet, chia seeds are incredibly nutritious and contribute to the health of the digestive system.

In one of their portions (28 grams) contains:

• Fiber - 11 grams;
• Protein - 4 grams;
• Fat - 9 grams;
• Calcium - 18% of the daily allowance;
• Manganese - 30% of daily allowance;
• Magnesium - 30% of the daily allowance;
• Phosphorus - 27% of daily allowance.

In addition, chia seeds contain zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and B2.

As you can see, they are filled with antioxidants, fiber, proteins and omega-3 fatty acids.

Benefit of blueberries

But if you do not have enough, blueberry also deserves attention.

In one cup of blueberries (148 g) contains:

• 4 grams of fiber;
• 24% of the daily intake of vitamin C;
• 36% of the daily intake of vitamin K;
• 25% of daily calcium.

Bilberry contains other nutrients.

Bilberry is considered the "king" of antioxidant products. The antioxidants that are in this berry accumulate in those areas of the brain that are essential for the intellect. As six-year studies have shown, they interact with neurons, slowing their aging. Scientists have found that blueberries can delay cognitive aging by 2.5 years.

What and how to do?

So, to get all these benefits, use our blueberry jam recipe. You will need:

• 3 glasses of fresh blueberries;
• Clean maple syrup - 3-4 tablespoons (or other liquid sweetener);
• 2 tablespoons chia seeds;
• Extract of vanilla - ½ teaspoon.

How should I prepare blueberry jam?

1. Mix the clean dried blueberries and maple syrup together and bring them to a boil in a non-stick cookware. Berries need to be mixed frequently, and the fire is reduced from strong to slow for 5 minutes. Slightly mash the berries with a fork to give them the desired texture.
2. Add chia seeds and mix until you get a smooth mixture. Bring the jam to the desired consistency. It will thicken in about 15 minutes. Often change, as it sticks to the dishes.
3. After the jam has thickened, remove it from the heat and add the vanilla extract. If desired, you can add more maple syrup (to taste).
4. This jam is perfect for toasts, English cakes, oat flakes and bars, pies, liver, cocktails and much more. Gem should be stored for at least a week in an airtight container in the refrigerator. Right after that it can be used.