Global · dessert, snack

Dark Chocolate Berry Chia Jam Bites

Dark Chocolate Berry Chia Jam Bites — from fitfoodieselma's cooking video Watch how it’s made · 9:40

Video by fitfoodieselma on YouTube · Open on YouTube

15 min · plus about 2½ hours settingMakes 6 × 1 bite140 kcal a portion
  • Vegan
  • Gluten-free ingredients
  • Nut-free

Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.

Fresh berries set with chia seeds inside a shell of 80% dark chocolate: about 4 g of fibre and a third of a day's plant omega-3 a bite, with about 2 g of added sugar from the maple syrup and 3–4 g in the chocolate.

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Ingredients 6

Method

Tap a time to watch that step in the video.

  1. Mash the raspberries and strawberries in a bowl, then stir in the maple syrup and chia seeds. Leave for 20 minutes so the chia seeds swell and the jam thickens. 0:49
  2. Spoon 6 dollops of the jam onto a plate lined with baking paper and freeze for about 2 hours, until solid. 1:26
  3. Melt the chocolate with the coconut oil in the microwave in 30-second bursts, stirring each time so it doesn't burn. 1:56
  4. Working quickly, dip each frozen jam bite in the chocolate until fully coated and put it back on the paper; the chocolate sets almost at once. 2:29
  5. Keep in an airtight container in the freezer (up to a month) or the fridge (2 days). Leave frozen bites at room temperature for 20–30 minutes before eating so the filling softens. 2:47

Tip. The cook says the batch makes about 6 serves. Use any berries you have. The dipping leaves some chocolate in the bowl, so each bite has a little less than we count.

The method is a summary in our words — the video shows every step.

One portion (1 bite) gives you 1 of 6

Energy140 kcal580 kJ
Protein2 g4% of a day
Fibre3.8 g14% of a day
Carbohydrate14 g9.7 g net · 7.2 g sugars5% of a day
Fat8.9 g4.8 g saturated11% of a day
Sodium0 mg0% of a day

Where the energy comes from one serve

  • Net carbs 31%
  • Protein 6%
  • Fat 63%

For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here

Vitamins & minerals % of a day, one serve · tap for more

Omega-3 High35%

0.6 g a serve, mostly from chia seeds (95%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Iron Source13%

2.4 mg a serve, mostly from dark chocolate (84%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Magnesium Source13%

53 mg a serve, mostly from dark chocolate (72%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin C Source12%

11 mg a serve, mostly from strawberries (74%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Show the other 11
Zinc7%

0.8 mg a serve, mostly from dark chocolate (69%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Selenium5%

2.9 µg a serve, mostly from chia seeds (57%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Potassium4%

180 mg a serve, mostly from dark chocolate (68%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Calcium3%

39 mg a serve, mostly from chia seeds (48%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin E2%

0.2 mg a serve, mostly from dark chocolate (39%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin K2%

2.4 µg a serve, mostly from dark chocolate (51%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Folate2%

7.1 µg a serve, mostly from strawberries (48%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin B122%

0 µg a serve, mostly from dark chocolate (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Vitamin B61%

0 mg a serve, mostly from strawberries (35%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin A0%

0.8 µg a serve, mostly from dark chocolate (43%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin D0%

0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by fitfoodieselma; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.