The only (healthy) fruit jam recipe you'll ever need.

Summary

In this video, the creator shares a healthy alternative to traditional fruit jams, focusing on a homemade recipe that uses less sugar and natural thickeners. Instead of relying on refined sugars and added pectin, the recipe incorporates fruits like blackberries and apples for their natural pectin content. The process involves mashing fruits, cooking them briefly, and adding a flour slurry for thickening. The video also presents a chia seed variation and highlights delicious serving suggestions, making this jam a nutritious addition to breakfast and desserts. It's a simple, lower-sugar option that encourages healthier eating habits.

Takeaways

• 🍓 This homemade fruit jam contains 50% fruit and 50% sugar, but a healthier version uses less sugar and no unnecessary ingredients.
• 🥄 Traditional jams are high in sugar to thicken and preserve, but the recipe offers alternatives to avoid refined sugars.
• 🌱 Pectin-rich fruits or natural thickeners like flax seeds and chia seeds can be used instead of added pectin.
• 🍏 Blackberries are chosen for their lower carb content and higher pectin levels compared to other fruits.
• 🔥 Cooking the fruit over medium heat in a wide pan helps evaporate water quickly for better consistency.
• 🍯 Only 1 tablespoon of maple syrup is used for sweetness, adjustable based on fruit ripeness.
• 🍏 Tart apples provide natural pectin; diced apples can be microwaved and mashed for a thickening agent.
• ⏱️ The jam is cooked for just 2-3 minutes to preserve more vitamins, avoiding the longer cooking time typical of conventional jams.
• 🥫 The small batch can be stored in the fridge for a week, eliminating the need for canning and preserving knowledge.
• 🍽️ The healthy jam can be used in various ways, including oatmeal, ricotta desserts, or simply on its own.

Q & A

Why is traditional homemade jam usually high in sugar?

Traditional homemade jam is usually high in sugar because sugar is less expensive than fruit, helps thicken the jam, and acts as a preservative, preventing spoilage.

What alternative thickening methods does the speaker suggest for a healthier jam?

The speaker suggests using pectin-rich fruits, cooking for a longer time, or using natural thickeners like flax seeds or chia seeds to achieve a thicker consistency without added sugars.

Which fruit does the speaker choose for the jam recipe and why?

The speaker chooses blackberries because they are lower in carbs compared to other fruits and contain higher amounts of pectin.

What is the purpose of mashing the berries before cooking them?

Mashing the berries helps to release their natural juices, activating the pectin and allowing the jam to thicken more effectively.

How does the speaker suggest making the jam with apples?

The speaker suggests dicing a medium tart apple, microwaving or steaming it for a few minutes, and then roughly mashing it to create a thick applesauce that can be added to the berries for improved consistency.

What cooking method does the speaker use to prepare the jam, and why?

The speaker cooks the jam over medium heat in a low, wide pan to provide more surface area for quicker evaporation of water, helping to thicken the jam.

What is the role of the old flour in the recipe?

The old flour is mixed with water to create a slurry that is added to the jam mixture while stirring to prevent lumps and help thicken the jam.

How long should the jam be cooked, according to the speaker?

The jam should be cooked for 2 to 3 minutes after bringing it to a light boil, until it starts to thicken.

What storage method is recommended for the homemade jam?

The speaker recommends storing the jam in a jar and keeping it in the fridge, where it can last for up to a week.

What are some suggested ways to use the healthy fruit jam?

The speaker suggests using the fruit jam in oatmeal, as a topping for desserts like ricotta and walnut, or simply enjoying it by the spoonful.