Description
As you probably know by now, I love a good PBJ with a low sugar jam. This simple berry jam makes use of extra fresh blackberries or raspberries that you probably picked up at a farmers market. The pectin in the apples helps thicken it and make it slightly sweeter, and the little maple syrup really rounds out the flavors. Each serving is about 1 tbsp, or 19g. For a chia seed version with strawberries, be sure to make my Strawberry Chia Jam, or pair it with Homemade Natural Nut Butter for the classic PB&J combination
Time
Prep Time:
10 minutes
Cook Time:
20 minutes
Total Time:
30 minutes
Cost
Total Cost:
Cost per Serving:
$0.59
Ingredients
Serving(s)
- 12 oz Blackberries
- 1 tbsp Maple syrup
- 6 tbsp Unsweetened applesauce
- 2 tbsp Oat flour
- 2 tbsp Water
- 1/2 tbsp Lemon juice
Instructions
Cook Mode Off: Prevents screen dimming
- To a 10” pan, add the berries and maple syrup. Mash with a potato masher
- Over medium heat, add in applesauce, and bring to light simmer. Cook for an additional 2-3 minutes
- In a small bowl, mix together oat flour and water to create a slurry, and slowly add to the jam while stirring to avoid clumps. Cook for another 2-3 minutes
- Squeeze in some lemon juice at the end to help preserve it
- Remove from heat, transfer to a container, and let cool at room temperature for half an hour before moving to the fridge
Nutrition Facts
------------------------------------------
Servings: 10
Calories: 28
------------------------------------------
Total Fat: 0.3g (0 %)
Saturated Fat: 0.0g (0 %)
Polyunsaturated Fat: 0.1g
Monounsaturated Fat: 0.0g
Cholesterol: 0mg (0 %)
Sodium: 1mg (0 %)
Total Carbohydrate: 6.5g (2 %)
Fiber: 2.0g (7 %)
Net Carbs: 4.5g
Total Sugar: 3.8g
Added Sugar: 1.3g (3%)
Protein: 0.6g (1 %)
Total Fat: 0.3g (0 %)
Saturated Fat: 0.0g (0 %)
Polyunsaturated Fat: 0.1g
Monounsaturated Fat: 0.0g
Cholesterol: 0mg (0 %)
Sodium: 1mg (0 %)
Total Carbohydrate: 6.5g (2 %)
Fiber: 2.0g (7 %)
Net Carbs: 4.5g
Total Sugar: 3.8g
Added Sugar: 1.3g (3%)
Protein: 0.6g (1 %)
------------------------------------------
Vitamin B12: 0mcg (0 %)
Vitamin D: 0mcg (0 %)
------------------------------------------
Calcium: 13mg (1 %)
Iron: 0.28mg (2 %)
Magnesium: 11mg (3 %)
Potassium: 71mg (2 %)
------------------------------------------Vitamin B12: 0mcg (0 %)
Vitamin D: 0mcg (0 %)
------------------------------------------
Calcium: 13mg (1 %)
Iron: 0.28mg (2 %)
Magnesium: 11mg (3 %)
Potassium: 71mg (2 %)
Glycemic Index:
34.4
Glycemic Load:
2.2