Why I Love Chia Seeds + Raspberry Cinnamon Chia Jam

This Raspberry Cinnamon Chia Jam is a great way to enjoy jam, with little added sugar. Spread it on toast, add to your smoothie bowl, or just enjoy straight from the spoon!

Through the grapevine I’ve heard whispers of “Are chia seeds a real thing?” Well, today I’m here to tell you YES, they’re a legitimate thing…and AWESOME!

You may have used chia seeds years ago to make a ‘pet,’ but these days chia seeds are all the rage to EAT. And YES, they’re [nutritionally] worth the hype!

The only downfall I can think of? They get stuck between your teeth!

Here’s why this ancient seed is a nutritional superstar (cue spotlight!):

• One tablespoon delivers 4g fiber, 2g protein, and 150% daily value of omega-3s (alpha-linolenic acid), plus tons of vitamins and minerals for 60 calories.

• It’s a plant-based protein consisting of about 23% protein.

• Fantastic fatty acid! Our bodies require two essential fatty acids that we cannot produce: omega 3s and omega 6s. We’re best suited when we consume these fatty acids in a 1:1 ratio. Good news: chia seeds are an excellent source of BOTH essential fatty acids…and have even more omega 3s than salmon, when compared ounce for ounce! Great news for vegans and vegetarians! 

• They fill you up, not out! Not only are these poppy seed-looking things packed with fiber,  [a 1oz serving, about 2.5 tbsp, contains ⅓ of your recommended daily fiber intake], but the seeds absorb *9* times their weight in liquid, so they gel and expand in your stomach, literally filling you up! {Just be careful…the same effect occurs when they get stuck between your teeth!}

• They lead to happiness! To be fair, they’re not exactly a jolt of happiness, but chia seeds contain high levels of tryptophan, a component required to make serotonin, our feel-good brain chemical.

• They’re full of essential vitamins & minerals like calcium & phosphorus. Despite what we’re frequently told, non-dairy sources of calcium do exist! Build strong bones and teeth, preventing osteoporosis, with chia seeds!

As mentioned above, the gelatinous quality of chia seeds can fill you up, but can also be used as an excellent thickener in foods. Case in point: Raspberry Cinnamon Chia Jam!

I first introduced chia jam here, but have since refined this recipe to create an even better result with fewer ingredients!

Most commercial jellies and jams contain high quantities of added sugar that our bodies do not need. These empty calories are better substituted with the natural sugar found in fruit, plus a kick of flavor from spices. Plus, chia seeds act as a thickener so there’s no need for more-processed thickeners!

This raspberry cinnamon chia jam can be made with fresh or frozen fruit (simply let thaw on your countertop). The added cinnamon not only contributes flavor, but is great for your health too!

Muddle the fruit in a small bowl, stir in chia seeds and cinnamon, then let sit for a few hours to set.

When you’re ready to enjoy, stir and eat! It’s almost too simple for a real recipe (compared to traditional jam recipes!).

You can substitute almost any fruit, just throw in the food processor!

Print

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Raspberry Cinnamon Chia Jam

Ingredients

• 1 pint raspberries (about 1 cup)
• 1 tablespoon chia seeds
• 1 teaspoon cinnamon
• Optional: Drizzle of honey or agave syrup

Instructions

1. Muddle the raspberries (or your fruit of choice). You can blend until smooth or simply use a fork or potato masher for a chunkier consistency.
2. Add chia seeds, cinnamon, and sweetener (if using), then stir to combine.
3. Refrigerate for at least 3 hours, up to overnight, then enjoy on toast, with fruit, or stirred into oatmeal. Enjoy!

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Here are some other chia seed recipes I love:

Beautifying Smoothie

Protein Pancakes

Have a great Thursday!

XO