FODMAP-Free Blueberry Chia Jam
This is a recipe I tried this summer on a whim, and I have to admit it’s pretty cool. I bought the package of Bob’s Red Mill whole seed chia to include with some granola bars I was making. On the back of the package is a recipe for a rather unique jam. With some slight modification I was able to turn it into a FODMAP Free Blueberry Chia Jam.
According to Authority Nutrition, Chia is loaded with fiber, protein and antioxidants, and we all know how good blueberries are for you! After checking out the Bobs Red Mill website, I see they note that the recipe is High in fiber, lactose free, Low Cal, Low Carb, Low Fat, Soy Free and Vegan.
The interesting thing about this recipe is that it doesn’t call for pectin – the package notes that chia is a ‘nutrient rich substitute for pectin’. Because of this, it doesn’t call for much in the way of sugar either. The 1/4 cup of Agave syrup was easily swapped for a more FODMAP friendly Brown Rice syrup.
Here’s the recipe, right off the package with the minor sugar substitute:
FODMAP Free Blueberry Chia Jam
- 3 Cups fresh Blueberries
- 1/4 cup Brown Rice syrup
- 1/4 cup Chia Seed
- 1/2 tsp vanilla extract
Combine berries and syrup in a small saucepan. Cook on medium heat until berries soften. Add chia seed and cook, stirring often, until very thick, about 15 minutes. Remove from heat and add vanilla. Store in refrigerator. Makes 10 servings. Keeps best refrigerated or frozen.
The resulting jam has a mild flavour and fun texture. I love it loaded on a piece of my toasted gluten, egg and dairy free bread. Or a rice cracker for a snack!. I find that regular jam is often overwhelmingly sweet and this is a nice alternative. It also makes a smaller batch than most jam recipes, so is a little more convenient for a home cook like me.
Give it a try and let me know what you think!