Raspberry Chia Jam is a great basic to have on hand during the week. It is delicious with your choice of yoghurt and granola or on toast with nut butter. Aka Pic’s peanut butter.
We love making PB & J parfaits (as in the featured photo) with raspberry chia, peanut butter, coconut yoghurt and chocolate buckinis. It is also a great addition to a number of our desserts, particularly those containing cacao as it adds natural sweetness.
What are some of the health benefits of chia seeds?
Chia is considered a superfood due to its high nutrient to calorie ratio and high anti-oxidant status. Chia seeds are easy to add to almost any meal for additional nutrients. We find bircher a particularly good way to add chia into our diet as this meal is traditionally soaked overnight, allowing swelling of chia, assisting with digestion and ensuring enough liquid is consumed. If seeds are not pre-soaked, it is important to drink plenty of water.
Additionally it is a gluten free whole food with some stand out nutritional benefits, including:
• Exceptional source of both soluble and insoluble fibre (approximately 40%). This assists with healthy bowel function and creates a conducive environment for the proliferation of ‘friendly’ gut bacteria, supporting immune function.
• One of highest plant sources of omega 3 fatty acids, essential for brain health, heart health as well as reducing inflammation.
• Good source of protein, containing all eight essential amino acids.
• Creates sense of satiety due to gel like expansion when mixed with fluid, thus may assist with weight loss.
• Assists blood sugar regulation and maintenance of energy levels.
• Good source of minerals, including, calcium, magnesium, iron, potassium and phosphorus.
Find out more about some of our favourite superfood staples here.
RASPBERRY CHIA JAM RECIPE
- 1 cup frozen raspberries
- 1/2 cup orange juice
- 2 tsp raw organic honey
- 1/2 tsp vanilla bean powder
- 1 tbsp lucuma powder (optional) – this is a superfood powder that adds nutrients and helps to thicken
- 2 tbsp chia seeds
- Combine frozen raspberries, orange juice, honey (or maple syrup to make vegan) and vanilla in a saucepan and place over medium heat.
- Leave to simmer for approx. 5 minutes, stirring occasionally.
- Set aside to cool for a few minutes and add lucuma powder (optional).
- Once cooled, stir though chia seeds and place in the fridge overnight.
- Serve on toast with nut butter or with your choice of yoghurt and granola.