This recipe has Sugar as 52.8% (as a percentage of RDA).
You may need to take this into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 5.8% of RDA
• Calories: 9.3% of RDA
• Carbs: 8.1% of RDA
• Fat (total lipid): 3.5% of RDA
• Fiber: 17.4% of RDA
• Fructose: 12.1% of RDA
• Protein: 1.7% of RDA
• Sodium: 0.3% of RDA
• Sugar: 52.8% of RDA
• Vitamin A (IU): 0.8% of RDA
• Vitamin B6: 3.5% of RDA
• Vitamin C: 119% of RDA
• Iron: 3.3% of RDA
• Magnesium: 11.6% of RDA
• Manganese: 20.5% of RDA
• Niacin: 3.3% of RDA
• Potassium: 8.2% of RDA
• Zinc: 2.8% of RDA
If any nutritional component is greater than 50% of RDA
(or any vitamin/mineral is greater than 400% of RDA),
the recipe gets a “Nutrition to Note” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
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PREPARATION
1.
In a medium saucepan, combine the fruit and 3 tablespoons maple syrup.
2.
Cover and bring to a simmer over medium heat, stirring occasionally, until it begins to liquefy.
3.
Once the fruit has liquified, bring it to a gentle boil and let cook until it breaks down and becomes saucy, about 5 minutes. Mash lightly to reach your desired consistency.
4.
Taste for sweetness. If you desire more, stir in additional maple syrup, a few teaspoons at a time, until you reach the desired taste. Stir in any optional mix-ins (see notes).
5.
Stir in the chia seeds and let cook one minute.
6.
Remove the pan from the heat, stir once more, and let sit for 10 minutes. It will continue to thicken as it cools. (If it seems very thin, add 1 to 2 additional teaspoons of chia seeds, stir, then let sit 10 additional minutes.)
7.
Transfer the chia jam to an airtight container and store in the refrigerator for up to 2 weeks or freeze for up to 2 months.
NOTES, TIPS, TRICKS, HINTS, ETC:
Optional add ins: Aged balsamic vinegar, ginger or cinnamon, vanilla or almond extract, orange or lemon zest.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 187
Protein 1.92 g
Carbohydrates 22.1 g
Iron 0.62 mg
Fiber 4.86 g
Calcium 58.2 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
