For those following a ketogenic or low-carb diet, finding suitable spreads can be a challenge. Many store-bought sugar-free jams contain artificial sweeteners and unhealthy fillers. This easy sugar-free raspberry jam recipe offers a delicious and healthy alternative, perfect for spreading on low-carb bread, adding to yogurt, or enjoying by the spoonful. This recipe uses chia seeds to achieve a jam-like consistency.
Why This Recipe Works
This recipe is quick, easy, and requires no cooking. It relies on the natural jelling properties of chia seeds, which thicken the jam without the need for added sugar or pectin. The result is a fresh, fruity spread that's low in carbs and high in fiber and omega-3 fatty acids.
Ingredients
This recipe features only a few simple ingredients:
- Raspberries: Fresh or frozen raspberries work equally well. Raspberries are relatively low in carbs compared to other fruits, making them a great choice for keto-friendly jam.
- Sweetener: Use your favorite low-carb sweetener, such as Pyure All-Purpose sweetener, Swerve, allulose, Bocha Sweet, or monk fruit sweetener blends. Adjust the amount to your preferred sweetness level, or omit it entirely for a sugar-free option.
- Chia Seeds: These tiny seeds are the key to thickening the jam. Both black and white chia seeds work, with no significant difference in nutrition.
- Water: A small amount of water helps to create the right consistency.
- Vanilla Extract: Pure vanilla extract enhances the flavor of the jam.
- Lemon Juice: The lemon preserves the jam.
Step-by-Step Instructions
This sugar-free raspberry jam is incredibly easy to make:
- Combine Ingredients: In a small saucepan, combine the raspberries, sweetener, and water.
- Heat the Mixture: Bring the raspberry mixture to a boil, then reduce the heat to a simmer.
- Add Chia Seeds: Stir in the chia seeds, making sure to break up any clumps.
- Simmer: Simmer for about 15 minutes, or until the jam has thickened to your desired consistency.
- Remove from Heat: Take the pan off of the heat and let jam cool completely before transferring it to an airtight container.
- Add Vanilla: Remove from heat and stir in the vanilla extract.
- Cool: Allow the jam to cool completely. It will continue to thicken as it cools.
Tips and Variations
- Fruit Variations: Feel free to experiment with other low-carb berries, such as blueberries, blackberries, or strawberries. You can also use a mixture of summer fruits or ripe peaches (omit the water when using peaches).
- Smooth Jam: If you prefer a smooth jam, blend it in a food processor or strain out the seeds using a fine-mesh sieve. You can also use ground chia seeds for a smoother texture.
- Other Thickeners: Gelatin or xanthan gum can be used as alternatives to chia seeds. Use 1 teaspoon of gelatin dissolved in a little water, or sprinkle over a little xanthan gum. If using xanthan gum, omit the water and use ¼ teaspoon.
- Storage: Store the jam in an airtight container in the refrigerator for up to one week. For longer storage (up to three months), freeze it in ice cube trays.
Serving Suggestions
This keto raspberry jam is delicious on:
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- Low-carb bread or buns
- Keto shortbread cookies
- Yogurt
- Pancakes
- Muffins
- Sugar-free desserts
Nutritional Information
This recipe yields approximately 28 tablespoons of sugar-free raspberry jam. Each tablespoon contains approximately:
- 1.9 grams of carbs
- 0.6 grams of fiber
- 0.8g net carbs per portion of 1 tablespoon
Nutritional information is provided as a courtesy and is approximate only. It is recommended to independently calculate nutritional information on your own before relying on them.
The Magic of Chia Seeds
Chia seeds are a nutritional powerhouse, packed with fiber, omega-3 fatty acids, protein, and calcium. They have the ability to absorb liquid and form a gel, making them an excellent thickening agent for jams and puddings. One ounce of chia seeds contains about 12 grams of carbohydrates, but almost all of those carbs are from fiber.
A Brief History of Chia
Although chia seeds may seem like a recent health trend, they have been consumed for thousands of years by Mesoamerican peoples, both as food and as medicine. The book "Born to Run" popularized chia seeds, describing their seemingly magical properties that gave ultra-runners incredible strength and energy.
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