Just in time for back to school season – a simple, quick treat that is naturally healthy, packed with nutrition and tastes so fresh and nutritious.

The beauty of this Chia Seed Jam is not only its amazing, naturally sweet taste. You can make it with just about any fruit! You can use fresh berries, peaches, or plums during the summer when they’re in season. You can use frozen berries in the winter. And did we say it’s freezer friendly, too?

And while traditional jams may be packed with sugar, not chia jam! Fruit adds natural sweetness. For fruits that are more tart, simply add a tablespoon or 2 of honey, agave, or maple syrup.  You don’t need pectin, either. Chia seeds can soak up to 10 times their weight in liquid, which acts as a natural thickener for the jam.   

Another wonderful thing about chia seeds is how versatile they are. You can add chia seeds to pudding, baked goods, smoothies, nut butter, and oatmeal to name a few. Chia seeds also make a great substitute for gelatin in puddings. [we’ve included some great recipes below].

Tiny but Mighty

Aztec and Mayan civilizations used chia seeds in food and for medicine. And now modern science knows why: these tiny seeds pack a powerful punch when it comes to nutrients!

First of all, one ounce of chia seeds has close to 10 g of dietary fiber. That means they’re a whopping 35% fiber by weight. Talk about gut friendly!   

Chia’s high fiber content boost vitamin and mineral absorption, alleviate constipation and promote the growth of beneficial bacteria in your gut. They can help control your appetite, too.  Chia seeds expand when they take up room in your stomach, making you feel less hungry.

Second, Chia seeds are rich in omega-3 fatty acids, specifically alpha-linolenic acid (ALA). ALA is important for brain function, heart health, and reducing inflammation  but your body can’t make it on its own. Enter…chia seeds!

According to research, ALA reduces blood pressure, normalizes cholesterol and triglyceride levels, and protects against cancer. It’s essential for cognitive function and mood health.

Finally, chia’s elevated levels of calcium, magnesium, phosphorus keep your bones strong, dense, and healthy.

OK—let’s make some chia treats!

10-Minute Chia Seed Jam

Ingredients

• 4 cups fresh or frozen fruit [such as strawberries, blueberries, peaches, raspberries, etc.]
• 4 TBSP chia seeds
• 2 TBSP freshly squeezed lemon juice
• 1 tsp vanilla extract
• 1/2 tsp cinnamon
• 2-3 TBSP honey or maple syrup [to taste]

Instructions

1. Heat fruit in a small saucepan over medium-high heat, stirring occasionally, until the fruit is heated through and begins to break down and bubble.  Use a spoon or potato masher to mash the fruit to your desired consistency.
   
   
2. Stir in the chia seeds and lemon juice until combined. Add in cinnamon and vanilla. Blend, then taste and stir in 1 or 2 tablespoons honey or syrup to taste.
   
   
3. Remove from heat and let cool for 5 minutes.  (The jam will thicken considerably as it cools.)
   
   
4. Give the jam one final good stir.  Then serve immediately, or transfer to a sealed container and refrigerate for up to 1 week or freeze for up to 3 months.

Chocolate Chia Pudding

Ingredients

• 2 1/4 cups milk
• 4 ounces semisweet chocolate, finely chopped
• 1/4 cup unsweetened cocoa powder
• 3 TBSP light agave nectar
• 1/4 cup chia seeds
• 1 tsp pure vanilla extract
• salt to taste

Instructions

1. Cook the milk, chocolate, cocoa powder, agave, and a pinch of salt in a medium saucepan over medium-low heat, whisking constantly, until the chocolate melts and the cocoa dissolves, 6 to 8 minutes.
   
   
2. Transfer to a medium bowl. Stir in the chia seeds and vanilla. Let cool, stirring every 10 minutes until pudding reaches room temperature [about 1 hour] Refrigerate, covered, until chilled, 8 hours.

Blueberry and Chia Seed Smoothie

Ingredients

• 2 TBSP chia seeds
• 1 1/2 cups almond milk
• 1 cup blueberries
• 1 tsp pure vanilla extract
• 1 heaping tablespoon coconut butter or coconut oil
• Pinch cinnamon
• Raw honey, to taste

Instructions

1. Place the chia seeds in a cup or jar, add 1/2 cup of the almond milk and stir thoroughly to combine. Set the mixture aside for 10 minutes or refrigerate overnight or up to 4 days. 
   
   
2. Transfer the mixture to a blender. Add the blueberries, vanilla, coconut butter and cinnamon, and blend until smooth, adding honey to taste.