Low FODMAP Chia Seed Jam: Strawberry “Mojito”
Got strawberries? This Low FODMAP Strawberry Mojito Chia Seed Jam is such a great way to use up those beautiful berries that you may have picked!
This recipe comes together so quickly! If you are used to making jams at home, you know that it can be quite the process. That is not the case with this recipe. The chia seeds use their gelling power to quickly thicken up that jam into a spreadable delicious toast or cracker topping!
Not to mention the fiber benefits you are getting from the chia seeds! Unlike some of the commercial jams you find at the store, it only takes a few natural ingredients and the sugar content is so much lower!
Basic Chia Seed Jam
The FOUR basic ingredients in a chia seed jam are
- 2 cups or your favorite fruit (strawberries, blueberries, raspberries, etc.)
- Acid (lemon, lime, fresh orange juice)
- Sweetener (maple syrup, honey, or agave (if tolerated))
- 2 tablespoons of chia seeds
Additional optional add-ins (fresh herbs, fruit zest, etc.)
Low FODMAP Strawberry Mojito Chia Seed Jam Ingredients
Paying attention to those pesky hidden ingredients on the food labels are key when following the low FODMAP diet. There are many additives such as high fructose corn syrup, “natural flavors,” and fruit juices that can contain FODMAPs.
Making food from scratch can often be the key to success, however it can be time consuming! That is why I like to make things as simple and painless as possible.
So lets dig into these ingredients, shall we?
Strawberries – Strawberries are one of my favorite low FODMAP fruits. There are no detected FODMAPs in strawberries and are safe to have in larger amounts.
Chia Seeds – Chia seeds are safe in the elimination phase at 2 tablespoons. Not only are they low FODMAP, but they are an amazing source of soluble fiber! 2 tablespoons of chia seeds contain 11g of fiber. They also contain omega 3 fatty acids and antioxidants which can be linked to lower gut inflammation and higher microbiome diversity!
Maple syrup – So I may use pure maple syrup in many of my recipes but it really is my FAVORITE sweetener! It is low FODMAP and is such a versatile and natural sweetener
Lime Juice – Lime juice is low FODMAP at 1 cup. Typically, we only consume limes in smaller quantities so it is the perfect acid to use in recipes.
Mint – Mint is the perfect gut friendly ingredient to sneak into recipes. Mint can ease abdominal pain and reduce bloating symptoms. And even better news is that I is low FODMAP in all quantities!
Interested in more Low FODMAP recipes?
- Low FODMAP Instant Pot Egg Bites
- Low FODMAP Maple Dijon Vinaigrette
- Low FODMAP Lemon & Blueberry Chickpea Brownies
So if you are looking for a refreshing new twist on breakfast, look no further! This low FODMAP strawberry mojito chia jam is a perfect summer treat to have on toast, crackers, or added into your favorite yogurt!
Enjoy!
Low FODMAP Chia Seed Jam: Strawberry Mojito
Equipment
- Sauce pan
- Jars
- Potato masher
- Measuring cups
- Wooden spoon or spatula
Ingredients
- 2 cups Strawberries
- 2 tbsp Pure Maple Syrup
- 1 Lime (juice and zest)
- 2 tbsp Chia seeds
- 1 tbsp mint (finely chopped)
Instructions
- Remove the stems from the strawberries and place them into the saucepan. You may keep them whole.
- Add in the lime juice and maple syrup and cook on medium to low heat. Cook down until the berries break down and become syrupy. This takes about 5-10 minutes.
- Using your spoon or a potato masher to mash the fruit. Mash until smooth or leave chunks as desired.
- Remove from the heat and mix in the chia seeds, mint, and lime zest. Make sure to add the mint and lime zest last as you don't want it to get bitter.
- Transfer to air tight jars and refrigerate. You can store the jam in an air-tight container for up to 2 weeks in the refrigerator.
June 17, 2020
