Regulating blood sugar is important for many, but especially in menopause to help lessen the effects of some symptoms. This quick, sugar-free blueberry flax jam is packed with fibre, antioxidants, and is naturally sweetened with maple syrup.
Unlike traditional jams and jellies that are loaded with sugar and only carbs, this flax jam recipe is a source of omega 3 fatty acids, fibre, and has a natural sweetness from the berries and a splash of maple syrup. So, you get the flavour without the sugar that most of us are trying to limit in a healthy lifestyle, plus some additional benefits.
The benefits of flax seeds in perimenopause and menopause are abundant! Flax seeds are best absorbed when they are ground. If you buy them whole, use a coffee grinder to grind them up before eating them. Until then, store them in the freezer for freshness. In a 2015 study on the use of flaxseed by menopausal women, the women reported that menopausal symptoms decreased and the quality of life increased after using flaxseed for 3 months.
Other ways to use dietary interventions to improve health and wellness in menopause are to increase fibre to 25-35 grams per day, include omega 3 fatty acids, and avoid refined sugar. This blueberry flax jam recipe checks all of these boxes.
The symptoms of perimenopause and menopause can be significantly reduced and made tolerable by achieving and maintaining a healthy nutritional status. PMC10780928
How to make flax jam
Add 2 cups of fresh or frozen blueberries to a saucepan on low heat. I used frozen blueberries but other berries that work are strawberries, raspberries, blackberries, peeled apple, plums, figs, mango, or apricots. You could also add in different herbs like thyme, rosemary, ginger, cardamom and cinnamon.
Let the fruit come to a gentle simmer and use a potato masher to break it all up to your preferred consistency. Add in the ground flax seeds, lemon juice, maple syrup and stir. If you are adding any herbs, add them in at the end.
Remove the pan from the heat and let the flax seeds expand. As the jam cools, it will thicken. Spoon it into a class container or reuse an old jam jar and store it in the fridge for up to a week. The lemon acts as a natural preservative, but it won’t last as long as traditional jam that you buy at a store.
Where to use blueberry flax jam
- On sourdough toast with ricotta cheese and fresh thyme or basil
- On ice cream
- On yogurt
- Serve with cheese and meats on a charcuterie board
Quick Sugar-free Blueberry Flax Jam
Description
This quick, sugar-free blueberry flax jam is packed with fibre, antioxidants, and is naturally sweetened with maple syrup. Pair it with ricotta cheese on toast, use it on ice cream, yogurt, or on a charcuterie board.
Ingredients
Instructions
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Heat a small saucepan on low heat on the stove
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Add fruit and start to mash it to break it up when it gets warmer
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Increase heat slightly to a low simmer, add in remaining ingredients and let cook for 6-7 minutes
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Remove from heat and let the jam cool and thicken before spooning it into a glass container or jar
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Makes approximately 1 1/2Â cups of jam. Store in the fridge, covered, for up to a week
