By Paul Scally
Low Sugar Berry Jam
5 steps
Prep:10minCook:20min
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 2 tbsp, or 40g.
Updated at: Tue, 25 Jun 2024 18:03:35 GMT
Nutrition balance score
Great
Glycemic Index
38
Low
Glycemic Load
2
Low
Nutrition per serving
Calories26.3 kcal (1%)
Total Fat0.2 g (0%)
Carbs6 g (2%)
Sugars3.6 g (4%)
Protein0.6 g (1%)
Sodium0.7 mg (0%)
Fiber1.8 g (6%)
% Daily Values based on a 2,000 calorie diet
Ingredients
10 servings
Instructions
Step 1
To a 10” pan, add the berries and maple syrup. Mash with a potato masher
maple syrup20g
blackberries336gStep 2
Add in applesauce and cook on medium heat and bring to light simmer. Cook for 2-3 minutes
unsweetened applesauce⅓ cupStep 3
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
lemon juice7.5g
oat flour10g
water30gStep 4
Remove from heat, transfer to a container, and let cool at room temperature for half an hour before moving to the fridge
Step 5
Serve on toast or in oatmeal
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