Forget about all those unhealthy stuff used to make the classic grandma’s jam (aka butter, artificial sweeteners and refined sugars). Get the sweetness you are craving from fructose. This brilliant and ridiculously simple recipe will show you how fruits taste better on his own and become a perfect jam when mixed with the super-soakers chia seeds and goji berries.
Why adding Chia seeds? Firstly, they have the amazing power to absorb approximately any liquid (apparently 10 times their size and weight) and turn it into a jelly-like substance. This property is ideal to obtain the right jam consistency. Secondly, but equally important, these tiny things are incredibly good for you. They contain 20% of omega-3 fatty acids, 20% of protein, 37% of dietary fibres and they are high in vitamins, mineral and antioxidants. A true superfood!
Why adding Goji berries? Similarly to other berries, Goji are packed with beta-carotene which promotes healthy skin, improves brain functions and boosts the immune system. In fact, according to a report published in the Journal of Medicinal Food in 2012, a regular consumption of Goji berries helps to improve general wellbeing. Also, they are an excellent source of zeaxanthin, a potent antioxidant that has been alleged to protect the eyes from high-energy light waves, promote a better vision and decrease the likelihood of age-related macular degenerations.
So if you have never thought about making your jam, now you have all the right reasons to do so. Get ready for another healthy addiction…
1 large ripe mango
2 tablespoons of Chia seeds
1 teaspoon of Goji Berries
(optional 1 teaspoon of fresh lemon juice)
Gluten-free, Refined Sugar-free
Raw Vegan version obtainable by blending the fruit pieces and skipping the cooking; although expect your jam to be less thick and more syrupy than the stovetop version. Add some extra chia seeds for a thicker consistency.
STEP 1) Peel and chop a large mango into small pieces. Place them in a saucepan and slow cook for about 10 minutes until they get mushy.
STEP 2) Blend the fruits for few seconds using a hand blender until you get a smooth mixture.
STEP 3) Add the chia seeds and the goji berries, then stir thoroughly. Leave the jam to cool down and thicken (the longer, the better) then spoon it into a clean glass jar.
STEP 4) For our favourite breakfast version, spread it on toasted rye bread and top it with few strawberries slices and shredded coconut. Pure heaven.
STEP 5) EnjoyEat!
TVO doesn’t like to add any extra-sweet-stuff. Although if you seriously cannot survive without your dose, add 1 teaspoon of agave or maple syrup (2 for the obsessive-compulsive ones).
Store in the fridge for up to 3 weeks. The jam can also be frozen for up to 3 months.