How to Make Homemade Healthy Jam Recipe With No Sugar?

Are you ready to make a yummy and healthy jam recipe at home? Forget about store-bought jams with lots of weird stuff in them. Let’s make our own healthy version! It’s easy, and you only need a few simple ingredients. So, put on your apron, and let’s get started! But making jam at home is super fun, and the best part is, we can make it without sugar! It’s healthier, and we get to pick what fruits we use. Let’s learn how to make these yummy jams together!

How To Make Healthy Jam At Home?

Here are the simple steps to make your own healthy jam recipe at home:

• Wash and chop the fruit into small pieces, removing any seeds, stems, or tough parts. If using firmer fruit like peaches, cook them first to soften them up.

• Add the honey or maple syrup to the chopped fruit and let it sit for a few minutes to allow the fruit to release its natural juices and dissolve the sweetener.

• Mix in the chia seeds or another natural thickener. Chia seeds will absorb the liquid from the fruit and create a thick, gel-like texture.

• Transfer the fruit mixture to a saucepan and heat over medium heat, stirring constantly.

• Cook until the jam thickens and reduces, which typically takes anywhere from 10 to 30 minutes depending on the type of fruit used.

• To check if the jam is done, place a small spoonful on a plate and let it cool for a minute. If it holds its shape and doesn’t run, it’s ready.

• Enjoy your homemade healthy jam recipe on toast, pancakes, yogurt, or as a topping for desserts!

Note: Allow the jam to cool completely before transferring it to a clean, airtight container. Store the jam in the refrigerator for up to a month.

Nutritional Value 

Here’s the approximate nutritional value for the homemade healthy jam recipe per 100g serving, based on the above ingredients used:

Nutrient	Amount
Calories	100-150 kcal
Total Fat	0.5-1g
Saturated Fat	0g
Cholesterol	0mg
Sodium	0-5mg
Total Carbohydrates	25-30g
Dietary Fiber	3-5g
Sugars	20-25g
Protein	1-2g

Please note that these values are approximate and can vary depending on factors such as the specific varieties of fruit used and the amount of sweetener added.

Also, you can give a try to this sweet and delicious grape jam recipe!

Benefits Of Homemade Jam For Weight Loss

There are various health advantages to using natural sweeteners and fresh fruit to make jam. So, here are some of the benefits of homemade healthy jam recipes:

1. Nutrient-Rich Food

• Homemade jams made with fresh fruits retain more essential vitamins and minerals compared to store-bought options. 

• The minimal processing involved ensures that the fruits’ nutritional value remains intact, providing you with a wholesome spread that contributes to your overall well-being.

2. Helps With Weight Loss

• Homemade jams can be a helpful addition if you’re trying to lose weight. They’re made with natural ingredients and no added sugar, so they’re lower in calories than store-bought jams.  

• Plus, the fiber in fruits keeps you feeling full longer, so you’re less likely to snack on unhealthy foods. 

3. Low In Sugar

• Controlling the sweeteners in homemade jams allows for a reduction in sugar content. By using natural sweeteners like honey or maple syrup in moderation, you can enjoy the natural sweetness of the fruits without compromising on taste. 

• This makes homemade jams a healthier alternative for those conscious of their sugar intake.

4. Rich In Antioxidants

• Berries, commonly used in homemade jams, are rich in antioxidants, such as flavonoids and anthocyanins. 

• These compounds have been linked to various health benefits, including reducing inflammation and protecting against oxidative stress. 

• Incorporating antioxidant-rich homemade jams into your diet provides a flavorful way to boost your antioxidant intake and support overall health.

5. Have Natural Fiber

• Fruits are a natural source of dietary fiber, which plays a crucial role in digestive health. Homemade jams made with whole fruits retain the fiber content, aiding in digestion and promoting a healthy gut microbiome. 

• Including fiber-rich jams in your diet can help regulate bowel movements, lower cholesterol levels, and support weight management efforts.

6. No Preservatives

• Unlike many commercially available jams that contain artificial preservatives to prolong shelf life, homemade jams are free from additives and preservatives. 

• By preparing your own jams at home, you have full control over the ingredients, ensuring a pure and natural product. 

• This not only enhances the taste and freshness of the jam but also eliminates the intake of potentially harmful chemicals.

Tips To Make This Homemade Jam More Healthier

To make your homemade jam even healthier, you can consider the following tips:

• Opt for organic fruits to minimize exposure to pesticides and chemicals.

• While honey and maple syrup are natural sweeteners, you can reduce the amount used or even eliminate them altogether if the fruits are naturally sweet. This helps to lower the overall sugar content of the jam.

• If you still prefer some sweetness, consider using low-glycemic sweeteners like stevia or erythritol, which have minimal impact on blood sugar levels.

• Add more fiber-rich ingredients such as additional chia seeds or finely chopped nuts to boost the fiber content of the jam.

• Enhance the nutritional profile of your healthy jam recipe by adding superfoods like goji berries, acai berries, or flaxseeds. These ingredients are rich in antioxidants, vitamins, and minerals.

• Minimize cooking time to preserve more nutrients in the fruits. Overcooking can lead to nutrient loss.

• Add zest from citrus fruits like lemon or orange to enhance flavor without adding extra calories or sugar.

• Incorporate spices like cinnamon, ginger, or nutmeg to add flavor and health benefits without extra calories.

• Steer clear of artificial additives, preservatives, and colorings. Stick to natural ingredients for a healthier option.

• Mix different fruits to create a more nutrient-dense jam. Berries, in particular, are packed with vitamins, minerals, and antioxidants.

By following these tips, you can create a homemade healthy jam recipe that not only tastes delicious but also provides added nutritional benefits.

Neha Weight Loss Transformation Story

For a college student, it’s not an easy task to manage meals at times. Also, busy schedules and studies make them skip important meals. Read about the amazing transformation of Neha who lost 17 kg with a huge inch loss.

Neha Weight Loss Transformation: Lost 17Kg With Huge Inch Loss | Fitelo

Frequently Asked Questions

Is Jam Healthy For A Balanced Diet?

Yes, homemade jam made with natural ingredients and low in added sugars can be a healthy option when consumed in moderation as it provides essential nutrients from fruits and can contribute to a balanced diet.

Can I Use Frozen Fruit Instead Of Fresh For Homemade Jam?

Yes, you can use frozen fruit, but make sure to thaw it completely and drain excess liquid to avoid a watery consistency.

How Long Can Homemade Jam Be Stored?

Homemade jam can be stored in the refrigerator for up to a month in an airtight container.

Is It Necessary To Cook The Fruit Before Making The Jam?

For firmer fruits like peaches, it’s recommended to cook them first to soften them up. However, you can use softer fruits like berries without cooking.

Can I Use This Jam In Baking Recipes?

Yes, homemade jam can be used in various baking recipes such as cakes, muffins, and cookies to add flavor and natural sweetness.

Contact Us Today

Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.

Disclaimer

This blog post was written to help you make healthy and better food choices. So, be aware and take care. The most important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor or dietitian before starting, if you have any concerns.

Eat healthy and live healthy. Enjoy a long, happy life.