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Sugar-Free Chia Seed Jam with Frozen Berries

Sugar-Free Chia Seed Jam with Frozen Berries — from Yummy Inspirations's cooking video Watch how it’s made · 5:48

Video by Yummy Inspirations on YouTube · Open on YouTube

15 min · plus a few hours chillingMakes 12 × 3 tbsp (about 45 g)38 kcal a portion
  • Low carb (3.3 g net carbs) but not keto: 33% of the energy is from fat, and keto meals get about 60% or more
  • Vegan
  • Gluten-free ingredients
  • Nut-free

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

Just berries and chia seeds sweetened with a stevia-erythritol blend, so no added sugar: a serve has about 3 g net carbs and 3 g of fibre, and the chia makes it rich in plant omega-3.

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Ingredients 3

Method

Tap a time to watch that step in the video.

  1. Tip the frozen berries into a saucepan over medium heat, with no water. Warm slowly, stirring often, as they thaw and release their juice, and mash the softer fruit with a spoon as it gives. 0:58
  2. Once it is bubbling and the bigger strawberries and raspberries have softened, use a potato masher on them. Take off the heat and mash until as chunky or smooth as you like. 2:30
  3. Stir in the sweetener, taste, and add more if you want it sweeter. 3:16
  4. Stir in the chia seeds until they are evenly spread through the fruit. 3:38
  5. Leave to cool to room temperature; the chia seeds swell and thicken it. 3:52
  6. Spoon into clean jars and chill for a few hours, where it sets into a thick jam. Keep in the fridge and eat within a week. 4:33

Tip. The cook uses 1/4–1/2 cup sweetener to taste. Blend it after cooling if you want it smooth. Freeze portions and thaw overnight in the fridge. Stir into yoghurt or spread on low-carb pancakes.

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

One portion, 3 tbsp (about 45 g), gives you 1 of 12

Energy38 kcal160 kJ
Protein1 g2% of a day
Fibre2.8 g10% of a day
Carbohydrate6.1 g3.3 g net · 2.7 g sugars2% of a day
Fat1.4 g0.1 g saturated2% of a day
Sodium0 mg0% of a day

Where the energy comes from one serve

  • Net carbs 45%
  • Protein 13%
  • Fat 42%

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 High47%

0.7 g a serve, mostly from chia seeds (96%). 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.

Vitamin C Source12%

10 mg a serve, mostly from frozen summer fruits (99%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Show the other 13
Magnesium4%

19 mg a serve, mostly from chia seeds (71%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Selenium4%

2.3 µg a serve, mostly from chia seeds (96%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Iron3%

0.5 mg a serve, mostly from chia seeds (65%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin K3%

4.2 µg a serve, mostly from frozen summer fruits (100%). 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.

Calcium2%

31 mg a serve, mostly from chia seeds (80%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Zinc2%

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

Vitamin E2%

0.3 mg a serve, mostly from frozen summer fruits (93%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Folate2%

8.2 µg a serve, mostly from frozen summer fruits (76%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Potassium1%

70 mg a serve, mostly from frozen summer fruits (75%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Vitamin B61%

0 mg a serve, mostly from frozen summer fruits (100%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin A0%

1 µg a serve, mostly from frozen summer fruits (87%). 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.

Vitamin B120%

0 µg a serve. 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.

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 Yummy Inspirations; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.