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

Although nutritionists advise to eat fruits and berries fresh, it is important to take care to preserve the surplus of the harvest, so culinary experts share tips on the best ways to prepare fruits and berries and how to make healthy jam at home.

There are many ways to replace sugar

Rimi’s health friendly nutrition consultant Dr. Edita Gaveliens, jams and jams can be used to diversify the diet, but should be enjoyed in moderation. For example, adding a teaspoon of jam to oatmeal or pancakes for Sunday breakfast: “Although fruits and berries are good for health, it is not good for a person to add to the product. Because added sugar is used in their production, both jam and fruit jam should be enjoyed in moderation.”

A nutritionist notes that freezing is one way to preserve the nutritional properties of fruits and berries: “It preserves many vitamins, but it is important that we do not add sugar to frozen fruits and berries.” It is recommended to freeze ripe but overripe fruits and berries. Ripe fruits contain pectin, which is a natural thickener and fiber that is good for health.”

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

Easy to make at home

According to Lina Barkite, Culinary Technologist at Rimi Chain, the main reason to make jam at home is that you can control the ingredients you are going to use and also make a healthy choice.

“For this reason, even if you choose organic products, I recommend that you always read the ingredients list of the jam you buy. For example, if the jam contains many ingredients and the first of them is fruit or berries, it is not a healthy choice,” says L. Barčaitė.

Culinary experts say that homemade jam is really easy to make, and berries can be not only cooked, but also mashed and frozen. True, after preparing the harvest for the winter, attention should also be paid to its storage. It is recommended to consume uncooked jam within a week, and freeze the remaining jars.

Buyers value locality

According to Sandra Čirė, category manager of the “Rimi” shopping chain, in the stores you can find various types of jam and jams that will appeal to lovers of classic flavors (strawberry, raspberry, blueberry, cherry or wild berries). For customers looking for more interesting flavors: figs, blackberries, ginger jam or sea buckthorn jam.

“Because location, quality and price are very important to buyers in this category, jams produced by Lithuanian producers and our private label products are very popular.

The most popular are raspberry and strawberry, but apricot, fig and orange jams and jams are among the top sellers, which are often used with various cheeses and snacks,” says S. Čirė.

For those looking for healthier alternatives, category managers at the supermarket chain advise choosing from organic jams or jams and jams without 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 keep open jars in the refrigerator and consume them within the time specified by the manufacturer.”

Culinary technicians invite you to make delicious summer aromatic jams.

Blackberry jam with stevia

For the jam you will need:

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

How to produce

Wash the berries lightly and place in a large bowl. Mash them a bit 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 like a jam and start adding liquid stevia to taste. Add few drops full, mix well and taste. Some fruits are sweeter than others, the amount can vary greatly, so add stevia until sweet enough for you.

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


Plum jam without sugar

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 and dry the plums, 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.
When the mixture becomes liquid, remove the lid.

Cook, stirring frequently, until desired thickness is reached, 30-90 minutes.

Stir in the lemon juice and stevia.

Cool, then pour into a clean jar.

Refrigerate or freeze for up to 10 days.

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


No Bake Raspberry Jam with Spanish Sage Nuts

For the jam you will need:

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

How to produce

After the raspberries have been thoroughly cleaned and drained, place them in a blender and puree.

Add the sage seeds to the mashed raspberries, then add sweetener to taste.

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

If you want the jam to be with pieces of fruit, 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 you can use it to flavor toasts, yogurts, fruit salads.


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