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Ready to take your taste buds on a fruity adventure? Say goodbye to store-bought jams filled with preservatives and hello to wholesome, homemade goodness! With just a few simple ingredients and steps, you can turn your favorite fruits into a delicious and nutritious spread. So grab your apron, roll up your sleeves and let’s go! Health Shots brings you the recipe of how to make healthy jams, so let’s check it out.
Kids love to have jams with everything, whether it’s toast or paratha. And making breakfast with jam is also quick but not healthy. Store-bought jams lack the goodness of real fruit and are loaded with artificial flavors, preservatives and lots and lots of sugar. So, the simple solution to keep our children healthy is homemade sugar-free jams! Making healthy jams at home can be an enjoyable and rewarding experience, and the best part is that you control the ingredients used.
Here are the steps to making your own healthy jams at home:
1. Choose your ingredients
You can use almost any fruit to make jam, but some of the healthier options include berries (strawberries, raspberries, blackberries), stone fruits (peaches, plums, apricots), and tropical fruits (mangoes, papayas). ). You will also need a natural sweetener like honey or maple syrup and a natural thickener like chia seeds.


2. Prepare the fruit
Wash and cut fruit into small pieces and remove seeds, stems or hard parts. If you’re using a firmer fruit like peaches, you’ll need to cook them first to soften them.
3. Sweeten the fruit
Add your natural sweetener to the fruit and let sit for a few minutes. This will allow the fruit to release some of its natural juice and the sweetener to dissolve.
4. Add thickener
Mix in chia seeds or another natural thickener. The chia seeds will absorb the liquid from the fruit and create a thick, gel-like texture.


5. Cook the jam
Transfer the fruit mixture to a saucepan and heat over medium heat, stirring constantly. As it cooks, the jam will thicken and reduce. This process should take between 10 and 30 minutes, depending on the type of fruit you are using.
6. Test the doneness
To check if your jam is fully cooked, place a teaspoon on a plate and let cool for a minute. If it holds its shape and doesn’t run, it’s done.
7. Chill and store
Let the jam cool completely and transfer it to a clean, airtight container. It can be stored in the refrigerator for up to a month.
Benefits of homemade jams
Jams made with fresh fruit and natural sweeteners can provide several health benefits.
1. Rich in Nutrients: Fruit contains essential vitamins and minerals, and making your own jam allows you to retain more of these nutrients compared to store-bought options.
2. Low in sugar: By using natural sweeteners like honey or maple syrup, you can control the amount of sugar in your jam, making it a healthier alternative to store-bought options.
3. Antioxidants: Berries, which are a popular fruit used in jam, contain high levels of antioxidants that help protect against cell damage.


4. Fiber: Fruit is a natural source of fiber, which is important for digestive health.
5. Without preservative: Homemade jam is free from artificial preservatives, making it a healthier choice for you and your family.
By making your own healthy jams at home, you can enjoy a delicious spread that’s free of preservatives and packed with wholesome ingredients. So why not give it a try today and start spreading the love?
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