Raspberry Jam

Difficulty: Beginner Prep Time 5 min Cook Time 20 min Total Time 25 mins Servings: 10 Best Season: Suitable throughout the year

Description

Raspberries provide potassium, which is essential to heart function, and to help lower blood pressure. Also, they contain omega-3 fatty acids, which can help prevent stroke and heart disease, and manganese, which is necessary for healthy bones and skin and helps regulate blood sugar.

Ingredients

Instructions

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  1. In a small saucepan over medium heat, combine the raspberries and lime  juice and zest and water.

  2. Stir in the honey, starting with 1 to 2 tablespoons. Taste, and add more honey (or sweetener of choice) to your liking.
  3. Add the chia seeds and stir to incorporate. Let the jam set for about 5 minutes to thicken.
  4. Cool and transfer to a jar or air-tight container and refrigerate. The jam can be kept in the refrigerator for approximately 2 weeks.

Nutrition Facts

Serving Size

Servings 10


Amount Per Serving
Calories 460
Calories from Fat
% Daily Value *
Total Fat 9g14%
Saturated Fat g
Trans Fat g
Cholesterol mg
Sodium mg
Potassium mg
Total Carbohydrate 96g32%
Dietary Fiber 18g72%
Sugars g
Protein 7g15%

Vitamin A %
Vitamin C 48%
Calcium 24%
Iron 19%
Vitamin D %
Vitamin E %
Vitamin K %
Thiamin %
Riboflavin %
Niacin %
Vitamin B6 10%
Folate 8%
Vitamin B12 %
Biotin %
Pantothenic Acid %
Phosphorus %
Iodine %
Magnesium 44%
Zinc %
Selenium %
Copper %
Manganese %
Chromium %
Molybdenum %
Chloride %

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Average cost of recipe per serving: $0.50

Note: The costs are an estimated calculation and are subject to variation depending on the time of year and your location.

Adapted from: blessthismessplease.com

View the Recipe Card from Recipe Club here: ENG | SPA

Keywords: raspberry, chia seeds, honey, lime juice
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