Articles & Recipes

Fiber Jam

Ashley Sperber - Friday, May 19, 2017
Fiber Jam

This recipe was inspired by all the unhealthy jams that are out there in the world of fruit spreading.  Chia jams are a recent new development that provide a healthy, homemade alternative to jellies and jams.  Generally, they are prepared with fresh fruit that is cooked down with chia seeds.  To finish, a touch of lemon juice and honey are added to preserve the mixture.  It's important to note that the chia jam does not resemble a similar gelatinous consistency of jelly.  I find that my fiber jam is more spreadable because dried fruit seems to break down differently from fresh fruit.  

I also created this recipe to help promote healthy digestion.  Prunes have a reputation for being natural laxatives because of their fiber and sorbitol content.  They also have a reputation of being an unfavorable snack due to their unique flavor profile.  I find that when cinnamon is paired with prunes, it magically masks whatever discernible flavors that naturally occur in the dried fruit.  Cinnamon also supports digestion and elimination.  For an added boost of digestive support, feel free to add fresh ginger to the mix, as well.  

I like eating the fiber jam warm over a piece of gluten free toast, but it is also a wonderful compliment to oatmeal or any other item that you would like to add sweetness to!

serving size: several 
total time: 15 mins

  • 1 cup prunes
  • 1 cup water
  • 1 tablespoon chia seeds
  • 1/2 teaspoon cinnamon
  • 1 teaspoon fresh grated ginger (optional)
  • 1-2 tablespoons honey or maple syrup (optional)

 

Place prunes, water, chia seeds, cinnamon (and ginger) in a small saucepan over medium-low heat and bring to a simmer.  Allow the mixture to simmer for 10 mins or until prunes are completely rehydrated and start to break down.  Allow the mixture to cool, slightly, before adding sweetener (if desired).  

 

 

 

 

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