Chia Apple Cranberry Jam
With the holidays just around the corner, and an abundance of seasonal fruits in the stores, making chia jam can be a great activity for a rainy, stormy day. Not only do you get to reap the nutritional benefits of seasonal anti-inflammatory fruit, but you can also gift this unique and delicious jam to friends and family alike.
MAKES ABOUT 2.5 CUPS
by Dr. Kelley Garrison
Licensed Naturopath at Foothills Naturopathic
We all know and love apples and cinnamon, the quintessential aroma of fall. Yet, let’s not get boxed in with this combination. Inspired by my favorite jam, orange marmalade, I opted to leave out cinnamon and instead add orange, for a sweet and tangy flavor profile. This combination is lovely served with both sweet and savory foods. You really can’t go wrong. Rosemary roll with dinner? Spread on some apple cranberry jam. Greek yogurt bowl for breakfast? Stir in some apple cranberry jam. Pork loin for your protein? Top with apple cranberry jam. You get my point.
The taste is delicious, but the health benefits are great too, especially when it comes to your gut. Cranberries, apples, and oranges are very rich in unique polyphenols that help boost the growth of beneficial gut bacteria and reduce inflammation. Cranberries help encourage the growth of a specific keystone species called akkermansia which helps improve metabolic health including blood sugar regulation and body weight. Oranges are rich in two unique polyphenols naringenin and hesperidin which have been found to help reduce inflammation in the lining of the stomach. Finally, apples (especially their peels) are rich in pectin and polyphenols which feed good gut bacteria lactobacillus and bifidobacterium. So together this combination of apples, cranberries, and oranges, can be a very tasty anti-inflammatory gut tonic.
Now, let’s talk about the chia. Chia seeds are a rich source of soluble fiber, and naturally gel when mixed with liquids. Therefore chia, along with the natural pectin from the apples, helps thicken the jam without needing a lot of sugar to help the jam reach its set point. This recipe only uses ¼ cup of additional sweetener and simultaneously provides about 1.5g of fiber per 2 tablespoon serving. That’s definitely a win-win!
Finally, you can easily adapt this recipe. If you want to add additional spices, fresh sliced ginger root, cardamom pods, or a cinnamon stick are great options. Just make sure to remove them before you puree the mixture. Furthermore, you can choose what sweetener you would like to use and increase the amount as desired. Sugar is a neutral sweetener, and doesn’t add an additional flavor of its own. Honey and maple syrup on the other hand will. Since Washington state is one of the top producers of both apples and cranberries, this jam is both a regionally and seasonally inspired treat that is great for sharing or gifting this holiday season.
Ingredients
- 3 medium organic apples
- 1 cup fresh organic cranberries
- 2 medium organic oranges
- Additional water as needed
- ¼ cup sweetener (sugar, honey, or maple syrup)
- 2 tablespoons chia seeds
Method
- Wash and core the apples. Dice into small chunks and add to a medium saucepan. Rinse the cranberries and add to the diced apples.
- Zest one orange and juice both oranges. Measure out the orange juice. If it is not a full cup of juice, add a little extra water. Add the orange zest and the 1 cup of juice/water to the saucepan.
- Bring the mixture to a boil, reduce heat to medium-low and cover. Cook for 10-15 minutes, until the apples are soft and tender, and stir occasionally.
- Turn off heat, remove the lid, and blitzt the soft and tender apples and cranberries with an immersion blender until smooth. Then stir in the sweetener (I prefer sugar for a neutral flavor) and chia seeds. Continue to cook on low, uncovered, for 10 minutes. Stir occasionally.
- Transfer the hot jam into clean 1 cup mason jars and allow to cool before covering. This recipe should fill up two mason jars and leave a little extra for immediate use.
- Store in refrigerator for up to 3 weeks or put cooled jars into the freezer for up to 6 months. Alternatively, you can also preserve the jam via the traditional water bath canning method for a longer shelf life.
