Recipe for Naturally Sweet Berry Jam or Topping

This recipe is low in calories and free from added sugar. In contrast, a single tablespoon of regular jam has 50 calories and 12 grams of added sugar. This naturally sweet jam is a much healthier addition to foods like peanut butter sandwiches, cottage cheese, yogurt, and pancakes.

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Variations and Serving Suggestions

• Use fresh or frozen blueberries, strawberries, blackberries, raspberries, or mixed berries.
• Make it with just three ingredients - berries, water, and lemon juice - or add chia seeds for a thicker consistency. You can also add vanilla extract for additional flavor.
• Add a tablespoon or so of a natural sweetener like stevia if you prefer a sweeter taste.
• Keep it thinner if you want to use it as a topping or sauce for frozen pureed banana chunks, pancakes, or waffles.
• This can be a marinade for meat or vegetables or an accompaniment to cheese.

Recipe for Naturally Sweet Berry Jam or Topping

Makes 8 servings

Ingredients:

• 2 cups of fresh or frozen blueberries, strawberries, or other berries, washed and stemmed if needed
• 2-4 tablespoons of water 
• 1 tablespoon of lemon juice
• 2 tbsp ground chia seeds, optional
• 1 tsp vanilla extract (optional)
• 1-2 packets of stevia or other natural sweetener (optional)

Directions: 

1. In a medium saucepan, combine the berries, water, and lemon juice. Bring to a boil, then reduce to a simmer. Simmer for 10-15 minutes, stirring occasionally. The sauce should thicken. 
2. Stir in the chia seeds, if using, and let the mixture cook for another 5 minutes, stirring frequently.
3. If you prefer a smoother sauce, you can use an immersion blender or transfer the mixture to a blender and mix until smooth.
4. Taste and adjust sweetness with your preferred natural sweetener, if desired. Add vanilla, if using.
5. Let the sauce cool before serving. It will thicken further as it cools.

Nutrition information per serving: calories: 25 kcal; total fat: 0 g; total carbohydrates: 6 g; sugar: 4 g; fiber: 2 g; protein: 1 g; sodium: 0 mg; cholesterol: 0 mg

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Reviewed by Heather Tonkins, Lark Health Coach