Five healthy Jams
Ingredients: 300 gm frozen or fresh blueberries, 1 tablespoon honey or a little stevia to sweeten juice from ˝ lemon, 1 teaspoon vanilla extract or paste, 1 ˝ tablespoons ground or whole chia seed
Preparation: Combine blueberries, honey, lemon juice and vanilla. Simmer over a low heat for five minutes until the mixture looks syrupy. Add the chia seeds and mix through. Remove from the heat and allow it to sit for five minutes before placing into the fridge. Keep it for an hour until the jam forms a lovely jelly-like consistency.
Protein: 0.4 gm, fat: 0.4 gm, carbohydrates: 4.7gm, calories: 25, kilojoules: 104, fiber: 0.9 gm
Ingredients: 6 cups fresh strawberries, 1 cup granulated sugar, juice of 1/2 lemon, 2 teaspoons fresh thyme leaves
Preparation: Combine ingredients in a non-reactive pot and toss well. Bring to a boil over medium heat, reduce to a simmer and cook until thickened (about 30 minutes). Cool to room temperature. Transfer to re-sealable containers and store in the refrigerator for up to three weeks.
Calories: 35, fat: 0 gm, saturated fat: 0 gm, carbohydrates: 9 gm, protein: 0gm, sodium: 0mg, cholesterol: 0mg, fiber: 0.5gm
Ingredients: 12 cups fresh fruit, 1-2 cups granulated sugar or brown sugar, 1/2 cup water, 1 1.75-ounce packet “no sugar needed” pectin
Preparation: Combine fruit, sugar to taste and water in a Dutch oven. Bring to a vigorous boil and crush fruit with a potato masher until desired consistency. Add pectin in a steady stream, stirring constantly. Stir until the pectin is dissolved. Bring to a full rolling boil (a boil that cannot be stirred down), stirring constantly. Boil, stirring, for 1 minute. Remove from the heat. If freezing or refrigerating, ladle the jam into clean canning jars to within 1/2 inch of the rim. Wipe rims clean. Cover with lids. Let the jars stand at room temperature for about 24 hours, before refrigerating or freezing. Or process in a water bath to store at room temperature.
Calories: 12, fat: 0gm, cholesterol: 0mg, carbohydrates: 3gm, protein: 0gm, fiber: 0gm, sodium: 1mg, potassium: 32mg
Peach freezer jam
Ingredients: 2 pounds ripe peaches, pitted and quartered (5-6 peaches), 1 3/4 cups unsweetened white grape or apple juice, 1/2 teaspoon freshly grated lemon zest, 1 tablespoon lemon juice, 1 1.75-ounce package “no sugar needed” fruit pectin, 1-3 cups sugar
Preparation: Coarsely chop peaches in a food processor. Measure out 3 cups. (reserve the rest for another use such as a smoothie). Place white grape (or apple) juice, lemon zest and juice in a large saucepan. Gradually stir in pectin; continue stirring until completely dissolved. Place over medium-high heat and bring to a full rolling boil, stirring frequently. Boil hard for 1 minute. Remove from the heat. Divide the jam among six 8-ounce canning jars, leaving at least 1/2 inch of space between the top of the jam and the top of the jar (this space allows the jam to expand as it freezes). Cover with lids and let the jam stand at room temperature until set, about 24 hours. Store it in refrigerator or freezer until ready to use.
Calories: 13, fat: 0 gm, cholesterol: 0 mg, carbohydrates: 3gm, protein: 0gm, fiber: 0gm, sodium: 1mg, potassium: 20 mg
Ingredients: 2-4 dried ancho chilies, stemmed, seeded and broken into pieces, 1 cup pomegranate juice, 2 tablespoons extra-virgin olive oil, 2 pounds onions, thinly sliced, 1 tablespoon brown sugar, 1 tablespoon distilled white vinegar, 1/2 teaspoon salt
Preparation: Place chilies in a small dry saucepan over medium heat. Cook, stirring occasionally, until fragrant, about 2 minutes. Add pomegranate juice and bring to a boil; cover and remove from the heat. Let stand for 20 minutes. Transfer to a food processor or blender and puree until smooth. Heat oil in a large skillet over medium-high. Reduce heat to medium-low, add onions and cook until very soft and lightly browned, about 30 minutes. Add sugar and vinegar and cook until the sugar dissolves, about 1 minute. Increase heat to medium; add the chilie puree and cook, stirring occasionally, until thickened, about 4 minutes. Stir in salt.
Calories: 20 (per tablespoon), fat 1gm, cholesterol: 0mg, carbohydrates: 3gm, protein: 0gm, fiber: 0gm, sodium: 38mg, potassium: 40mg
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