Learn How To Make Low FODMAP Berry Chia Jelly
I bet you have seen images of and recipes for chia jelly floating around the Internet and wondered, how do you make that? This recipe for Low FODMAP Berry Chia Jelly is fast, easy, versatile (see it used inside sandwich cookies!) and it is berry DELICIOUS!
Those Chia Seeds Make Chia Jelly!
Chia seeds are low FODMAP in amounts of 2 Australian tablespoons (24 g) and if you have ever eaten or cooked with them before, you know that they swell up in liquid and expand, creating an even greater volume than when raw.
They also become a bit gelatinous, which is exactly why they work so well for making jellies.
This recipe for Berry Chia Jelly comes from Vegan Treats, by Emma Hollingsworth.
Strawberries vs. Raspberries
Emma’s recipe calls for either strawberries or raspberries. For our low FODMAP purposes I recommend strawberries for their no-FODMAPs-detected upon testing status.
Spread this chia jelly on low FODMAP toast, stir into oatmeal, or use to fill a sandwich cookie, as Emma does here.
Published with permission. Vegan Treats, by Emma Hollingsworth. Published by Kyle Books. Copyright 2019.
From Emma: Jelly really takes me back to being little: jelly sandwiches for tea, a spoonful of jelly stirred into hot rice pudding, my mom’s incredible cake filled with jelly that my brother and I simply referred to as “jelly cake,” my grandma’s amazing homemade jelly tarts . . .
I tend to stay away from traditional store-bought jelly due to its insanely high sugar content, but I still love the stuff, so of course I make my own. It’s ridiculously easy to make, and it tastes just as good (if not better).
Low FODMAP Berry Chia Jelly
Low FODMAP Berry Chia Jelly is easy to make and is as delicious spread on toast as it is stirred into yogurt or as a filling for sandwich cookies.
Low FODMAP Serving Size Info: Makes about ½ cup (120 ml); 8 servings; 1 tablespoon per serving
- About 1 cup (150 g) hulled strawberries
- 2 tablespoons chia seeds
- 2 tablespoons pure maple syrup
- ¼ cup (60 ml) water
- Blend all the ingredients in a blender for a minute or so, until they form a smooth liquid.
- Pour the mixture into a small saucepan and heat over medium heat until it starts to boil. Reduce the heat to low and cook, stirring, for about 20 minutes, or until it starts to thicken.
- Let the jelly cool and then pop it into a clean airtight jar and store in the fridge for up to 5 days or freeze in an airtight freezer-proof container for up to one month.
- Use deep red and sweet strawberries for this chia jelly for the best color and flavor.
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.