Of which 3.6 g sugars and 0.1 g saturated fat.
No-added-sugar version: 22 kcal and 1.3 g sugars per serving.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Vitamin C (berries) · Plant omega-3 (chia) · Fiber (chia)
Allergens none
Quick berry chia jam
Ready in minutes, great for filling or spreading.
Ingredients
- 1 cup berries (strawberries, blueberries, blackberries), fresh or frozen (150 g / 5½ oz)
- 1½ tbsp sugar, or to taste (18 g / ¾ oz) — or the same amount of maple syrup; no added sugar: 2 tbsp erythritol (or to taste) (26 g)
- 2 tbsp chia seeds (24 g / ¾ oz)
- 1 tbsp lemon juice (15 g / ½ oz)
In the no-added-sugar version, eating too much erythritol or xylitol can have a laxative effect.
Method
- Put the berries, sugar and lemon juice in a saucepan over low heat.
- Cook for 5–10 minutes, mashing the fruit with a spoon, until it turns syrupy.
The full method (4 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Thermomix® & Co.”. The English edition is coming soon.
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