Chia Seeds — They’re Swell!

Chia seeds have a mild, nutty flavor and can be eaten whole or ground. They are an integral ingredient in Mexican and Central American cuisines and pair well with both sweet and savory foods, adding crunch and texture more than flavor.

When combined with liquid, chia seeds swell and form a gel, absorbing 10 times their size in water. This makes them a good substitute for eggs in baking. Just mix one-part chia seeds to six-parts water. About one tablespoon of this mixture equals one large egg. You can also use it like pectin in jam.

A two-tablespoon (one ounce) serving of chia seeds contains 140 calories and 9g of fat, along with 10g of fiber, 5g of protein and 18 percent of recommended daily value for calcium. One serving also contains 4g of Omega-3 fatty acids.

Market District Homemade Berry & Thyme Chia Jam

Compliments of Chef Janice Kirich

Makes: 1 pint

Prep Time: 5 min.

Cook Time: 20 min.

Ingredients:

½ lb. raspberries, cleaned
½ lb. blackberries, cleaned
¼ cup honey
2 Tbsp. fresh lemon juice
2 Tbsp. fresh thyme
2 Tbsp. chia seeds

Directions:

In a medium saucepan over medium heat, place berries, honey, lemon juice and thyme.
As berries are breaking down; smash with masher or fork to desired consistency.
Bring to a boil and continue until a sauce forms (approx. 5 min.).
Taste for sweetness; add more honey, if desired.
Stir in chia seeds; cook one more minute. Mix well and remove from heat.
Let jam sit and thicken as it cools.
If you desire a thicker consistency, add 1 teaspoon of seeds; wait 10 minutes before adding second teaspoon to allow thickening.

This jam can be refrigerated for up to two weeks and frozen for two months.

Nutritional Information (Per Serving):

Calories 20, Fat 0g, Sat. Fat 0g, Trans Fat 0g, Cholesterol 0mg, Sodium 0mg, Total Carbohydrate 4g, Fiber 1g, Sugars 3g, Protein 0g, Vitamin A 0%, Vitamin C 6%, Calcium 0%, Iron 2%

Nutritional values are based on data from the USDA National Nutrient Database for Standard Reference. Actual nutritional values may vary due to preparation techniques, variations related to suppliers, regional and seasonal differences, or rounding.