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 berries 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. For a chia seed version, be sure to make my Strawberry Chia Jam. Or pair it with Homemade Natural Nut Butter and 100% Whole Wheat Bread 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:
$0.21
Ingredients
Serving(s)
Step 1
- 12 oz Strawberries
- 1 tbsp Maple syrup
Step 2
- 6 tbsp Unsweetened applesauce
Step 3
- 2 tbsp Oat flour
- 2 tbsp Water
Step 4
- 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
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Total Fat: 0.3g (0%
0 % of Daily Value (78 g)
)
Saturated Fat: 0.0g (0%
0 % of Daily Value (20 g)
)
Polyunsaturated Fat: 0.1g
Monounsaturated Fat: 0.0g
Cholesterol: 0mg (0%
0 % of Daily Value (300 mg)
)
Sodium: 1mg (0%
0 % of Daily Value (2300 mg)
)
Total Carbohydrate: 6.5g (2%
2 % of Daily Value (275 g)
)
Fiber: 2.0g (7%
7 % of Daily Value (28 g)
)
Net Carbs: 4.5g
Total Sugar: 3.8g
Added Sugar: 1.3g (3%3% of Daily Value for added sugar (50 g))
Protein: 0.6g (1%
1 % of Daily Value (50 g)
)
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Vitamin B12: 0.0mcg (0%
0 % of Daily Value (2.4 mcg)
)
Vitamin D: 0.0mcg (0%
0 % of Daily Value (20 mcg)
)
------------------------------------------
Calcium: 13mg (1%
1 % of Daily Value (1300 mg)
)
Iron: 0.28mg (2%
2 % of Daily Value (18 mg)
)
Magnesium: 11mg (3%
3 % of Daily Value (420 mg)
)
Potassium: 71mg (2%
2 % of Daily Value (4700 mg)
)
:
:
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:
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42.5
:
2.4
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:
8.8
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