NEW ORLEANS (WGNO) — This week Hank is in the kitchen making zero-sugar jam that’s perfect if your local, seasonal berries have frozen over, or you can use store-bought frozen berries.
Developed by Grace of Grace’s Food Lab, this jam recipe is naturally low in carbohydrates and sweetened only with natural, plant-based sweeteners.
And if you’re not into DIY, check back next week for our picks for store-bought sugar-free berry jams and spreads.
Sugar-free berry jam
- 16 ounces (about 3 ½ cups) frozen berries
- ¼ cup erythritol zero-calorie vegetable sweetener
- ¼ cup granular allulose vegetable-based zero-calorie sweetener
- 4 teaspoons pectin
- ¼ cup cold water
- 2 tablespoons chia seeds
Place the berries, erythritol, allulose, pectin, and water in a medium saucepan over medium heat and gently stir until the berries are soft and can be easily mashed with a fork (it will likely be boiling or near a boil).
Remove from heat and mash with a fork to a jam-like texture. Stir in the chia seeds. Place in an airtight container and refrigerate for at least 3 hours to set.
Per tablespoon: 5 calories, 5 g carbs (1 g net carbs), <1 g total sugar, 0 added sugars
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Molly Kimball, RD, CSSD is a registered dietitian and nutrition journalist in New Orleans and founder of the nonprofit restaurant initiative Ochsner Eat Fit. Listen to her podcast, FUELED | Wellness + Nutrition, and follow @MollyKimballRD on Facebook, Instagram, and Twitter. Find more of Molly’s articles and TV shows at www.mollykimball.com, and sign up for the Eat Fit Wellness Bites weekly newsletter here.
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