Tomato Chia Jam
This Tomato Chia Jam is a savoury, nutrient-packed spread that's perfect for those seeking a diabetes-friendly alternative to sugary jams. With ripe tomatoes and the natural thickening power of chia seeds, it’s a deliciously healthy addition to your meals.
Why Diabetes Friendly?
- Low Glycemic Load: The use of tomatoes and chia seeds provides a low glycemic load, which helps in managing blood sugar levels.
- High Fibre Content: Chia seeds are rich in soluble fibre, which slows down digestion and the absorption of carbohydrates, helping to maintain stable blood sugar levels.
- Healthy Fats: Olive oil provides monounsaturated fats, which are beneficial for heart health and can improve insulin sensitivity.
- No Added Sugars: Unlike traditional jams, this recipe relies on the natural sweetness of ripe tomatoes and does not include any added sugars, making it more diabetes-friendly.
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Equipment
- Sauce pan
Ingredients
- olive oil 1 tbsp
- garlic (minced) 1 tsp
- tomato (ripe, chopped) 2 cups
- lemon juice (freshly squeezed) 1 tbsp
- balsamic vinegar 1 tbsp
- red chili flakes (optional, for a slight kick) 1/4 tsp
- salt 1 pinch
- pepper 1 pinch
- chia seeds 2 tbsp
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Cooking Tips
- Consistency Adjustment: For a thicker jam, add an extra tablespoon of chia seeds or cook the mixture a bit longer to reduce more liquid.
- Flavour Variations: Add herbs like basil or thyme for an added layer of flavour, or experiment with different types of vinegar for a unique taste.
- Serving Suggestions: Use this jam as a spread on whole-grain toast, as a topping for grilled chicken or fish, or even as a condiment for sandwiches.
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Instructions
- In a medium-sized saucepan, heat the olive oil over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant.1 tbsp olive oil, 1 tsp garlic
- Add the chopped tomatoes to the saucepan, and cook for 10-15 minutes, stirring occasionally until the tomatoes break down and release their juices.2 cups tomato
- Stir in the lemon juice, balsamic vinegar, red pepper flakes, salt, and black pepper. Continue cooking for another 5 minutes, allowing the flavours to meld together.1 tbsp lemon juice, 1 tbsp balsamic vinegar, 1/4 tsp red chili flakes, 1 pinch pepper, 1 pinch salt
- Remove the saucepan from heat and stir in the chia seeds. Let the mixture sit for about 10 minutes to allow the chia seeds to absorb the liquid and thicken the jam.2 tbsp chia seeds
- Once the jam has thickened, taste and adjust the seasoning if needed. Let it cool to room temperature before transferring it to a jar or airtight container. Store in the refrigerator for up to one week.
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FAQ
How long does this jam last?
Store the jam in an airtight container in the refrigerator for up to one week.Can I freeze the jam?
Yes, you can freeze the jam in a freezer-safe container for up to three months. Thaw in the refrigerator before using.Can I use a different type of tomato?
Yes, you can use any ripe tomatoes you have on hand, but be aware that different varieties may affect the sweetness and consistency of the jam.Is this jam suitable for canning?
This recipe is not intended for canning because it lacks the sugar and acidity levels required for safe preservation. It’s best enjoyed fresh.
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Nutrition
Per serving
Calories: 41.1kcal
Carbohydrates: 3.6g
Fiber: 1.6g
Sugar: 1.5g
Fat: 2.8g
Saturated Fat: 0.4g
Trans Fat: 0.004g
Protein: 0.9g
Nutrition Facts
Tomato Chia Jam
Serving Size
2 tbsp
Amount per Serving
Calories
41.1
% Daily Value*
Fat
2.8
g
4
%
Saturated Fat
0.4
g
3
%
Trans Fat
0.004
g
Sodium
9.2
mg
0
%
Potassium
125.9
mg
4
%
Carbohydrates
3.6
g
1
%
Fiber
1.6
g
7
%
Sugar
1.5
g
2
%
Protein
0.9
g
2
%
Vitamin C
7.1
mg
9
%
Calcium
25
mg
3
%
Iron
0.4
mg
2
%
Magnesium
15.6
mg
4
%
Zinc
0.2
mg
1
%
* Percent Daily Values are based on a 2000 calorie diet.
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