In every possible case, I always try to avoid processed foods. Processed foods are filled with food-like products such as preservatives, chemicals, hydrogenated fats, etc. So when at all possible, I’ll prepare food from scratch this way I know what’s in them and what I’m feeding my family. Jam is no exception, and to avoid factory produced jam, I’ve created this recipe. And I hope you’ll enjoy it! It’s definitely very easy and quick to make.

I love using berries as they are low sugar fruits, and are high in vitamins, minerals, antioxidants and phytochemicals. When at all possible, choose berries when eating fruit!



  • 2 cups frozen wild blueberries
  • 1 cup frozen raspberries
  • 1 cup frozen strawberries
  • 3 tbsps. chia seeds (presoaked overnight)
  • 3 tbsps. maple syrup (optional)

DIRECTIONS: Add frozen fruit to medium pot at low-medium heat. As it warms up, use a fork and start gently mashing the fruit. At about 5 minutes, add chia seeds and maple syrup, and mix well. ** If you are trying to reduce sugar, try the recipe without the maple syrup and see if the fruit is sweet enough for you. Make sure the mixture is simmering, and lower heat to a gentle simmer to avoid sticking. Cook for about 15 minutes, and stir every few minutes and press down on the fruit using a fork. Mash down to desired consistency. After 15 minutes, turn off the stove, and let cool down a little. Then transfer to a 1-litre mason jar and let cool before moving to fridge. Will last in the fridge maximum of 7 days.

TIP: This jam is perfect to add powdered food-based vitamins, like Camu Camu which is a food-based vitamin C or Samuraw Organic Complete multivitamin which is a powdered food-based vitamin.