Gut-Healthy Raspberry Chia Jam Recipe

I am obsessed with raspberry anything, and this jam is no exception. It’s a super healthy version of my favorite raspberry jam, and is amazing for gut health thanks to the fiber from the chia sees and raspberries (can be very helpful for constipation, which is something many of my clients come to me struggling with!).

Now that summer is here and we are in berry season it’s the PERFECT time to make your own lower sugar option - I love topping my chia pudding (yes, double chia LOL) with it and peanut butter, putting it on sourdough toast, or adding it to oatmeal bowls. Enjoy!

Ingredients

- 2 cup raspberries, frozen

- 2 Tbsp chia seeds

- 1-2 Tbsp maple syrup, depending on how sweet you want it (I use 2)

- Optional: 1 tsp freshly squeezed lemon juice (adds a bright, fresh acidity that balances the natural sweetness of maple syrup and the tartness of raspberries, plus some vitamin C!)

Preparation

1. Cook the raspberries
Add frozen raspberries to a small saucepan over medium heat. Stir occasionally until they break down and become saucy (about 5–7 minutes).

2. Mash
Use a fork or potato masher to mash them to your desired texture.

3. Sweeten
Stir in the maple syrup and taste, add more if needed.

4. Add chia seeds
Stir in the chia seeds and reduce heat to low. Simmer gently for 2–3 minutes.

5. Let it thicken
Remove from heat and let the jam sit for 10–15 minutes. It will thicken as it cools.

6. Store
Transfer to a jar and refrigerate for up to 1 week. You can also freeze for longer storage.