Finally.....we have arrived in the month of May and the strawberry season has officially started out. Even if you can make this recipe all year round with frozen fruit it's the perfect moment to share my yummy low FODMAP strawberry jam recipe with all of you. This super delicious homemade strawberry jam is your perfectly healthy alternative to store-bought jam. Not only is it low FODMAP but also low in sugar, pectin-free and super easy to prepare. It takes just 4 ingredients and 20 minutes of your time to whip up this sweet and super spreadable treat.
Why make your own jam?
Store-bought jams are made to look healthy with their beautiful labels of all the healthy fruit in it. But, have you ever looked at the label? Just the sugar content is sure to knock you out. High fructose corn syrup, normal corn syrup and simple table sugar often make up more than 50% of a jar's content. Then there is the pectin that's used to thicken the jam. No wonder sensitive tummies don't do very well with all the fructose and fructans store-bought jam bring holds. Even if the Monash app lists 2 tbsp (40g) of jam as low FODMAP, those of us who are particularly sensitive to fructose and fructans might not do well with store-bought jam even in this small amount. I surely don't. And let's be totally honest, I love strawberry jam and if I can get away with just a little more on my gluten-free bread in the morning, I feel it's worth making my own. Plus I use it on so many things like chia pudding, waffles, scones, oatmeal and my victoria sponge cake. But most importantly I like to know where the produce I eat comes from. This is why I prefer to wait to make this jam until I can get organic strawberries locally from our farmer's market or I can go to pick them myself on a pick-yourself-field nearby. Then I prepare my beloved low FODMAP strawberry jam in bulk and freeze it for later or I freeze the strawberries to make the jam at a later date.
Low FODMAP strawberry jam ingredients
The best part about this jam is that it only takes 4 ingredients and under 30 minutes of your time to make it.
Fresh or frozen strawberries: Strawberries are a healthy nutrient-dense powerhouse high in vitamin C and antioxidants. But most importantly they are low in FODMAPs at 150g and over. What's more, they are reasonably low in fructose and are quite well-tolerated by many who suffer from fructose malabsorption.
Lemon juice: A squeeze of fresh lemon juice perfectly complements the sweetness of the strawberries.
Chia seeds: The ground chia seeds add another fiber-dense and nutrient-rich health kick to the jam. Most importantly, they help to thicken it. Thanks to these little seeds it's possible to make a perfectly spreadable jam without the need for pectin!
Sweetener: If the strawberries are sweet enough I find that no sweetener is needed. However, if I feel the need to sweeten the jam I like to use corn sugar or dextrose as they are pure glucose and do not add fructose to the jam. Alternatively, you could also use stevia, maple syrup or normal table sugar and the jam would still be low FODMAP.
How to make low FODMAP strawberry jam
Prepare strawberries: Wash the strawberries, cut off the stems and cut them in half or in quarters depending on their size.
Grind the chia seeds: Grind the chia seeds in a blender or a coffee grinder. If you don't have either, all it takes is a pestle, mortar and some elbow grease. I like to grind a good amount of chia seeds and store them in an airtight container in the fridge or freezer for later use.
Cook the fruit: Add the strawberries, the juice of a lemon and the sweetener of your choice (start with a little amount and add more later if needed) to a sauce pan and slowly let everything come to a boil over medium heat. Stir frequently to make sure that the jam doesn't burn. Once everything has come to a boil turn down the heat and simmer for about another 5-10 minutes until the strawberries are soft and most of the liquid has evaporated.
The consistency: If you like your jam to be less junky, use a potato masher to break down the strawberries. Should you prefer a really nice and smooth jam puree everything with a blender.
Thicken the jam: Add the ground chia seeds and make sure to stir them in really well to distribute them evenly throughout the jam. If you pureed your jam you might want to add the chia seeds before you puree so that the chia seeds are really finely ground up.
Store the jam: Transfer everything to a sealed jar and let it cool down. As it cools, the chia seeds will continue to thicken the jam. Once cooled, store the jam in the fridge or freeze for later use.
How long does the jam last?
The jam lasts for about a week in the fridge if sealed properly. What I like to do is to batch cook the jam and then fill it into smaller containers and store it in the freezer. This way I can just thaw it in the fridge over night and then use it up within a few days.
Easy low FODMAP Strawberry Jam
- 500 g strawberries - fresh or frozen
- 1 tbsp fresh lemon juice
- 4-6 tbsp corn sugar/dextrose - or 1-2 tbsp normal sugar or 1 tbsp maple juice
- 1 tbsp ground chia seeds
- If using fresh strawberries of larger size half them. If using frozen strawberries just put them in the pan frozen.
- Combine the strawberries, lemon juice and dextrose (your sweetener of choice) in a small saucepan over medium heat. Bring mixture to a boil whilst stirring continuously and simmer for 5-10 minutes. If using frozen strawberries let them thaw slowly on medium heat until fully defrosted and then simmer for a few minutes until they are soft. Allow for some of the juice to evaporate.
- Turn down the heat and mash the strawberries with a spoon, fork or a potato masher until you reach the preferred consistency of the jam. If a smooth texture is what you are looking for puree with an immersion blender.
- Add the ground chia seeds.
- Note: You can skip the chia seeds. The jam then might have a bit more liquid than commercial jams. This is because the chia seeds help to thicken the jam similar to the pectin in commercial jams.
- Transfer the jam to a clean sealed jar. Let cool and keep in the fridge for up to a week or store in the freezer for later use.