Most of us love blueberries, that’s a given. A favorite treat during the summer, I love coming home from the farmer’s market in July with baskets of fresh berries. Simple toppers for cereal, waffles, smoothies, or on their own.
Like most summer produce, once Labor Day is over, it’s hard to enjoy them in the off season. If you’ve ever had a fresh tomato in December, you know what I’m talking about. Sure, it’s still a tomato- just without the juiciness and sun-kissed flavor. Same goes for summer berries, especially the blueberry.
Since blueberries are not only delicious, but filled with antioxidants, I’ve continued to enjoy them in a different variety: frozen. I get the question of fresh vs. frozen a lot and my answer may surprise you. Frozen produce without any additives or sweeteners is just as, if not more, nutritious as fresh produce. That’s because fruits and vegetables sold frozen are chilled soon after harvest, when they have peaked in ripeness and nutrient content. My freezer is packed with frozen fruits and vegetables. Besides being less-expensive than fresh produce, they are also already prepped and chopped- making smoothies and meals simple and fast.
Since I love blueberries in my morning smoothies, I have become fond of smaller, wild blueberries. The taste is incredible! Much more intense than regular blueberries, they also contain twice the antioxidant amount of regular blueberries. They are rich in anthocyanin, an antioxidant with anti-inflammatory properties that may help prevent chronic disease.
A fair warning, if you make this jam you may never go back to buying regular jam again. Not only is it so, so easy (prep time: 10 minutes) but it also contains omega-3 fatty acids, fiber, and a ton of antioxidants (thanks to wild blueberries & maple syrup). If you don’t have a high speed blender you can microwave the frozen blueberries for a minute until soften and mash gently with a fork. Then, prepare as instructed below.
This was an easy breakfast on sourdough bread with sunflower seed butter but enjoy this any place you would jam! Stirred into yogurt, oatmeal, overnight oats or as the base for a quick smoothie.
If you try this recipe, let me know! Leave a comment, rate it, and tag your Instagram photos with #delishknowledge . I absolutely love seeing your creations. Happy cooking!Print
3 ingredients is all you need to make healthy, refined sugar free blueberry jam! Vegan and GlutenFree
- 1.5 cups frozen wild blueberries
- 3 tbsp. chia seeds
- 2 tbsp. maple syrup
- 3 tbsp. water
- Place wild blueberries in a high powdered blender and pulse them a few times until broken up. I like my jam to have bits of berries in it, but you can pulse until a desired consistency is achieved.
- Combine wild blueberries, chia seeds, maple syrup and water into a jar.
- Cover and shake until combined.
- Let sit overnight in the refrigerator to set.
- In the morning, you will have fresh, minimally processed jam!
By posting this recipe I am entering a recipe contest sponsored by the Wild Blueberry Association of North America and am eligible to win prizes associated with the contest. I was not compensated for my time.