I was in the market the other day and there are so many berries around at a really cheap price. And so I thought, you know this is the perfect time to make your own healthy jams with seasonal fruits.

So, here I present to you my really quick and healthy Summer berry jam and Tropical Goodness Jam.

The traditional jam is made from 1 part fruit and 1 part sugar. It takes about an hour long to thicken the jam, and it’s just full of sugar!

This recipe however, only requires 2 main ingredients, less than 20 minutes of cooking time, no added sugar or thickener, and this jam is extremely good for you.

The first ingredient you’ll need is obviously your fruit or fruits. Pick your favourite fruits, I’ll be using frozen mixed berries. The 2nd important ingredient is Chia Seeds. Yes, this amazing superfood is the secret to thicken and jell the jam as it cools down in the fridge.

Chia seeds provide the maximum amount of nutrients with minimum calories. Some of the nutritional benefits include high fibre, antioxidants, omega fatty acids and it’s gluten free.

So to make my Summer Berries Jam, the ingredients I’ve used are:

SUMMER BERRIES

INGREDIENTS (Makes about 1 Cup):
1) 300g (2 Cups) Frozen / Fresh Mixed Berries – 105Cals
2) 1 ½ tbsp. Chia Seeds – 105Cals

And I’ve scented it with:
3) Juice from ½ Lemon – 6Cals
4) ½ tsp Vanilla Extract – 6Cals
5) 1 tbsp Honey – 64Cals
*Options: Maple Syrup, Stevia etc

TOTAL CALS – 286Cals (1 Cup)

Per Serving (1 tbsp) – 18Cals

STEPS:
1. In a pot, simmer the berries for 5-10 minutes under low heat until the mixture looks syrupy. Don’t forget to stir frequently.
2. Next, lightly mash the berries either with a hand blender, masher or fork. If you like chunky texture, leave some berries in chunks.
3. Then stir in the juice from half a lemon, chia seeds, honey and vanilla extract.
4. Cook the jam on low heat until it thickens for about 5 minutes. Make sure to stir the jam frequently so it doesn't stick.
5. Remove from heat and cool down to room temperature.
6. Then transfer into a glass jar and store in the fridge. The jam will continue to thicken in the fridge.

This jam will last for 2 – 3 weeks in the fridge. You can spread it on toasts, pancakes, add into oatmeal, yoghurt, ice cream, or eat it directly as a sweet treat. Once you know this recipe, there’s really no reason for you to buy jams anymore, make your own instead!
I’ve also made another Tropical Goodness Jam with 150g of Mango and 150g of Pineapples. Stick to the basic ingredients, and you can change the fruits to whatever that’s currently in season.

TROPICAL GOODNESS

1) 300g Fruits – 150g Mango 90Cals & 150g Pineapple 75Cals – 165Cals
2) 1 ½ tbsp. Chia Seeds – 105Cals
3) 1 tbsp Honey – 64Cals
4) Juice from ½ Lemon – 6Cals
5) ½ tsp Vanilla Essence – 6Cals

TOTAL CALS – 346Cals (1 Cup)

Per Serving (1 tbsp) – 22 Cals