People try to avoid fruit in keto ways of eating. It is a bit of temptation, but there are some days when a dab of (sugarfree) jam would really brighten up a dish–let’s say a keto pancake or other low carb treat. This recipe makes for just a small portion of jam that can be eaten smeared on peanut butter cloud bread or a keto pancake. 1 tablespoon has about 1 carbs. And its ready in minutes.
The Secret : Chia Seeds
Chia seeds can jell up fruit in a very short time. They have no flavor of their own and swell up in liquid to create a gel-like base. I got the base for this recipe from Kitchn, one of my favorite cooking websites, but there are lots of these chia-based jams, (keto and non-keto) around the Internet.
You can use just about any fruit. In this one, I put together fairly high carb golden gooseberries, with low-carb raspberries, to create a not-too-tart, not-too-sweet jam for my peanut butter cloud bread.
The Other Secret: Swerve “Sweet Syrup.”
Swerve “confectionier’s” (fine) sweetener can produce a very nice sweet, no-carb, sweet syrup to cook the fruit in. I used 1 tablespoon of swerve per 1/3 cup of water and got it to a boil to create a sweet syrup.
Quick Gooseberry and Raspberry Jam
- 2 ounces of golden gooseberries (half of a four ounce box), each berry split in half
- 2/3 cup chopped fresh raspberries
- 3 tablespoons Swerve (sifted)
- 2/3 cup of water
- 1-2 tsp of chia seeds
Step 1. Bring the water to a boil. Add the sifted Swerve to the water. Add the fruit. Let the fruit cook down and the water cook off (about 5-6 minutes should do–or as much as 10 minutes) at a medium heat. Watch carefully, stir often so you don’t burn the fruit!
Step 2. Sieve the fruit through a wire mesh sieve, mashing out all the water you can. I reserve the liquid in case the chia seeds need more liquid to “jam” up.
Step 3. Put the sieved fruit into a container (jar or tupperware-type container with a tight-fitting lid). Add the chia seeds and stir, incorporating them thoroughly.
Step 4: Put in the fridge or freezer for 20 minutes.
DONE. That’s quick. Truthfully, the results were pretty jammy after about 5 minutes. This makes about 7 tablespoons of jam. It can keep for from 3-5 days in the fridge.
The Carby Facts
Golden gooseberries are delicious, tart, and a high-carb thing. Raspberries are low-carb but can easily get too, too sweet. In this recipe, I cook down 2 ounces of fresh gooseberries down to about 2 tablespoons of cooked fruit which makes for about 6 net carbs (over the ENTIRE recipe). Cooked raspberries cook down to 1/3 cup, over the entire recipe, which makes for about 5 tablespoons over the entire recipe, as near as I can figure, at 3g over the entire recipe. So the entire recipe measure out to about 7 tablespoons at 8 net carbs (based on Carb Manager statistics)–so a little over 1 carb per tablespoon, if I have this right. And its delicious.
You can do just about any other fruit with this, even frozen fruit. This is my first go at it. It was a great success on top of the peanut butter cloud bread.
Next up: The Peanut Butter Cloud Bread.