The chef taught how to make jam without sugar: 3 recipes

Although a nutritionist advises to eat berries and fruits fresh, it is important to take care to preserve the surplus of the harvest, so the culinary technologist shares the best ways to prepare fruits and berries and tips for making healthy jam at home.

There are many ways to replace sugar

According to Rimi’s health nutrition consultant, Dr. Edita Gavelienės, jams and jams can be used to diversify the diet, but they should be used in moderation. For example, adding a teaspoon of jam to oatmeal or pancakes for Sunday breakfast: “While berries and fruits themselves are good for health, adding them to products is not good. Since sugar is added in their production, you should drink both jams and fruit jams in moderation.”

The nutritionist notes that one way to preserve the nutritional properties of fruits and berries is freezing: “This preserves the most vitamins, but it is important not to add sugar to frozen fruits and berries.” It is recommended to freeze ripe but unripe fruits and berries. Ripe berries contain healthy pectin as a natural thickener and fiber.”

However, E. Gavelene advises those who want to make jam to try natural sweeteners instead of sugar: “One of the useful natural sweeteners suitable for making jam is stevia. It is a natural sweetener made from a plant that grows in subtropical and tropical regions and belongs to the Asteraceae family.

Easy to make at home

According to Lina Barchaite, Culinary Technologist of the Rimi line, the main reason to make jam at home is that you can control the ingredients you use and also make a healthy version.

“For this reason, even if you choose organic products, I recommend always reading the ingredients list of the jam you buy. For example, if the jam contains many ingredients and the first one is not a berry or fruit, it will not be a healthy choice,” says L. Barchaite.

The culinary technologist notes that it is really easy to prepare jam at home, and berries can be not only cooked, but also pureed and frozen. True, after preparing the crop for the winter, it is necessary to pay attention to its storage. It is recommended to consume uncooked jam within a week, and freeze the rest of the jars.

Buyers appreciate the locality

According to Sandra Chire, category manager of the retail chain Rimi, in stores you can find a variety of jams and jams that appeal to classic flavors (strawberry, raspberry, blueberry, cherry or wild berry). for customers looking for a more interesting taste: fig, blackberry, ginger jam or sea buckthorn jam.

“Since locality, quality and price are very important for this category of buyers, jams produced by Lithuanian producers and our own brand products remain the most popular.

Raspberries and strawberries are the most popular, but apricot, fig and orange jams and jams are among the best sellers, often used with various cheeses and snacks,” says S. Chirje.

For those looking for healthier alternatives, the supermarket chain’s category manager suggests opting for organic jams or jams with no added sugar.

It is also worth paying attention to the shelf life of jams and jams: “Jams should be stored at home as indicated on the manufacturer’s packaging, and it is better to refrigerate the opened jars and consume them within the period indicated in the instructions. manufacturer”.

Culinary technologist invites you to make delicious summer flavored jams.

Blackberry jam with stevia

For the jam you will need:

  • 8 cups of fresh blackberries;
  • liquid stevia to taste;
  • 2 tablespoons of lemon juice.

How to produce

Wash the berries a little and put them in a large pot. Mash them a little with a blender or fork. Add the lemons and bring to a boil.

Reduce heat to medium-low and simmer gently until liquid reduces to desired thickness.

Mash the berries until they resemble jam and start adding liquid stevia to taste. Add a few drops full, mix well and taste. Some berries are sweeter than others, the amount may vary, so add stevia until it’s sweet for you.

Tip: Use this jam within a week and refrigerate or freeze more jars to enjoy throughout the year.


Sugar-free plum jam

For the jam you will need:

  • 2 kg of plums;
  • half a cup of water;
  • 1 tablespoon of lemon juice;
  • a third of a teaspoon of stevia.

How to produce

Wash the plums, dry them, cut them in half and remove the stones.

Place the water and plums in a large pot, cover, and bring to a boil, stirring occasionally.
Remove the lid when the mixture is liquid.

Cook, stirring frequently, until desired thickness, 30-90 min.

Mix lemon juice and stevia.

Cool, then pour into a clean jar.

Refrigerate for up to 10 days or freeze.

Tip: If you don’t like stevia, you can leave it out. This recipe for sugar-free plum jam works just fine without it.


Uncooked Raspberry Jam with Spanish Sage Seeds

For the jam you will need:

  • 200 g of fresh raspberries;
  • 15 grams of sage seeds;
  • 1 teaspoon of sweetener or a few drops of honey.

How to produce

After the raspberries are well cleaned and drained, put them in a blender and puree.

Add the sage seeds to the raspberry puree, then add sweetener to taste.

Cover the bowl and leave overnight at room temperature to form a gelatinous consistency.

If you like the jam to have pieces of berries, you can add pieces of fresh raspberries.

After cooking, pour the raspberry and sage seed jam into a jar with a tight-fitting lid and store it in the refrigerator so that it can be used to flavor toasts, yogurts, and fruit salads.


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