Is your fridge overflowing with berries too? Mine is - raspberries, blueberries, blackberries – oh my! I started experimenting with jam and it was a hit with my family.

The secret? Chia seeds!

Chia

Chia seeds are a nutritional powerhouse. They are the richest plant source of omega-3 fatty acids and a complete protein, containing all nine essential amino acids that cannot be made by the body.

And, get this, 2 tablespoons of chia seeds contain 11 grams of fiber!! It’s recommended we all get about 30-40 grams of fiber a day, but often times we fall short. Adding chia seeds to meals (or jam!) is an easy way to increase fiber and get back on track.

Are you getting enough fiber?

Fiber in our food

Enhances digestive and bowel health (read more about pre-biotics and pro-biotics)
Helps to reduce cholesterol
Prevents blood sugar spikes after eating a meal while promoting a feeling of fullness.
This makes chia a total win for anyone struggling with constipation or wanting to prevent heart attacks, stroke or diabetes.

Chia is a Calcium Champion

Oh wait, there are more reasons to love chia! Two tablespoons of chia packs a whopping 177mg of calcium, an essential element for bone health. (Another of my fav powerhouse seeds, the mighty sesame seed, scores 176mg of calcium in 2 tablespoons! Check out my Lemon Tahini Tomato Salad!)

Are you getting enough calcium?

Here’s the recommended daily allowances (RDA) for calcium:

0-6 months = 200 mg
7-12 months = 260 mg
1-3 years = 700 mg
4-8 years = 1000 mg
9-13 years = 1300 mg
14-18 years = 1300 mg
19-50 years = 1000 mg
51-70 years = 1000 mg for men; 1200 mg for women
71+ years = 1200 mg

In studies, dairy intake doesn’t necessarily correlate to better bone health and fracture prevention. Some of this is due to acid-base balance in the body, with animal products being acidic and requiring a buffer to protect the kidneys.

Another reason dairy may not be ideal for calcium may be the actual components of dairy. The sugars and proteins of dairy are designed to help grow little baby cows, not humans.

Calcium rich foods

Eat calcium-rich plants like

Whole organic soy (tofu, tempeh, edamame)
Beans and legumes (chick peas, kidney beans, lentils, green peas)
Whole grains (quinoa, amaranth)
Nuts and seeds (chia, sesame, almonds, hazelnuts)
Lots of green vegetables (broccoli, kale, mustard greens)

Give a gift

Here’s another idea: jam is a great gift. if you’re looking for a way to thank those who have supported you during this difficult time, put a ribbon on that glass jar and leave it on a neighbor’s doorstep!

Ingredients

3 c berries (raspberries, blackberries, raspberries or blueberries)

1 T maple syrup (optional)

3 T water

Juice of 1/2 lemon

2 T chia seeds

1/2 tsp vanilla

1/8 tsp salt

Directions

Bring berries, maple syrup, water, and lemon juice to a boil. Lower heat to a simmer and continue cooking for 10 minutes until softened. (Take care to watch your stove…it can splatter!)
Add chia seeds, stir well and continue cooking on low heat for another 10 minutes.
Remove from heat and add vanilla and salt.
Place in small jars and refrigerate for a few hours before using. Will keep for a few weeks.

Enjoy on top of yogurt, oatmeal. or a thick slice of sourdough bread with organic cultured butter! Also can be made into a berry vinegarette for salad dressing by adding some acid and EVOO. Try that on your next spinach salad!!

Written in conjunction with Stephanie Dow