Guest Post by Vital Food Therapeutics Nutrition Intern Charlotte Christensen.
Yield: 6 oz, 12 1 T servings
A typical store bought jelly contains a whopping 9g of sugar! Whereas this simple jam contains only about 3g per servings, most of which is natural sugar found in the berries themselves. What can I say? Homemade jam is probably one of the most delicious things you can make!
Chia is low FODMAP in 2 tablespoons but is since it is mucilaginous and will irritate some people, it is not in the SIBO Specific Food Guide (SSFG). If you don’t tolerate chia, you can leave it out and cook the jam for a bit longer. Clover honey isn’t listed as low FODMAP but it has been researched (by Dr. Siebecker) to have a 50/50 glucose to fructose ratio. Therefor, this particular type of honey isn’t high FODMAP.
- 2 cups strawberries (about 20 berries)
- ¼ cup blueberries (about 20 berries)
- 1 Tablespoon coconut oil, ghee or butter
- 2 teaspoons of clover honey (optional)
- 1 ½ Tablespoons chia seeds (optional – see note above)
- Combine berries, honey, and coconut oil in a small saucepan.
- Simmer over medium heat for 30-35 minutes until berries have broken down and thickened up into a compote-like consistency.
- Remove from heat, add chia seeds and refrigerate for at least 1 hour. The chia seeds will help the berries naturally thicken into a jam-like spread.
- Store in airtight container for up to 2 weeks. Serve on pancakes, yogurt or in a PB&J Jar!