Sugar free jam: sweeter than you might think
Looking after our bodies is the key to a happy and healthy life. Cutting out sugar and processed food is one of the best ways that we can do this. However, it is still possible to find healthy alternatives to some treats. Sugar free jam is delicious and a healthy alternative. If you are craving something sweet, here are some recipes with fruit for delicious sugar free jam.
Sugar free jam recipes
Making your own sugar free jam is easy because ripe fruit contains a lot of sweetness in the form of fructose. You won’t need processed sugar or pectin in order to make the jam set. These are some simple recipes for a delicious fruity jam.
Strawberry Jam (makes 200g)
- Quality fruit
- A sweetener: for extra sweetness add a sugar replacement like erythritol or stevia.
- A thickener: 1 tsp ground chia seeds, or gelatin or xanthan gum.
- You can add 1 tsp of lemon juice while cooking if you want the jam to last longer.
- Chop the strawberries and place them in a saucepan.
- Add 2-3 Tbsps of water depending on the size of the saucepan.
- Bring to the boil, put the lid on, and simmer at medium heat for around 15 minutes until strawberries are soft and starting to release their own juice.
- Mash them.
- Continue to simmer at low heat for 30 more minutes until the mixture has been reduced by half. Towards the end of the reduction process, stir continuously to stop the jam from burning. The mixture should have the texture of jam by now.
- Taste the jam and see if it needs sweetening. If the fruit is very ripe it probably won’t. You can add up to 1 Tbsp of a sweetener of your choice.
- To fully set the jam you can use a tsp of ground chia seeds instead of pectin.
- Place in a sterilized container and store in the fridge. The jam should last up to one week and if you add lemon juice 3-4 weeks
Blueberry jam (makes 200g)
Blueberries are very sweet, so you won’t need extra sweetness.
- 2 cups blueberries (fresh or frozen)
- 2 Tbsp water
- Juice of half a lemon
- 2 pinches Xanthan gum (or a tsp of ground white chia seeds)
- Bring the berries, water and lemon to the boil.
- Simmer at a medium heat, uncovered, for 15 minutes. Stir regularly and smash berries with a spoon while cooking. The mixture will reduce to 1/3 and thicken.
- Add the Xanthan gum, sprinkling evenly into the pot and stirring well.
- Pour the jam into a sterilized jar and store in the fridge.
Can I use fruit puree to make sugar free jam?
You can use whole fresh or frozen fruit, or fruit puree to make sugar free jam. (See also: Recipes with fruit ). It will always be a good option if the fruit of your preference is not in season.
Using sugar free jam in other recipes
Sugar free jam tastes delicious as a spread on muffins, scones or bread, or as a sauce on pancakes and waffles. You could even use it for a filling for a sponge cake. If you want to add a little something different to your run-of-the-mill breakfast menu, try these sweet breakfast recipes:
Sugar free jam isn’t any more difficult to make than normal jam. It takes effort to shift from a diet that you’re used to, but the change is worth it if you’re going to feel healthier because of it. Be open to something new!