What can be more of a timeless classic than a PB&J? Our PB&J recipe with Chia Seed Jam is full of sweet berries, rich and nutty peanut butter, and healthy chia seeds. This wholesome sandwich not only satisfies your youthful cravings but also aligns perfectly with your prediabetes and diabetes meal goals.
If you grew up in America, then you’ve probably had a few PB&Js in your lifetime. This cherished sandwich was likely first created by writer Julia Davis Chandler for the Boston Cooking School Magazine in 1901. Since then, it has become an icon of American school lunches. Our version of the PB&J recipe embraces a diabetes-friendly approach by using whole grain bread for added fiber and nutrients. In addition, we enhance the jam with chia seeds, which not only provide texture but also bring a host of nutritional benefits. Chia seeds are rich in omega-3 fatty acids, antioxidants, and fiber, making them a valuable addition to your diabetes care routine.
How to Make Our PB&J Recipe with Chia Seed Jam
In a small saucepan, heat the fresh or frozen berries over medium heat. Stir occasionally until the fruit is heated through and starts to break down and bubble.
Then, use a fork or potato masher to mash the fruit to your desired consistency.
Stir in the chia seeds until combined. Reduce the heat and simmer the mixture for 2-4 minutes. Allow it to cool for 5-10 minutes until the jam thickens. Stir again and set it aside.
Toast the whole grain bread until it’s golden and crisp, then layer one slice of the toasted bread with peanut butter (or any nut butter) and one tablespoon of the chia seed jam.
Finally, place the second slice of toasted bread on top to complete the PB&J with Chia Seed Jam sandwich.
PB&J with Chia Seed Jam
Ingredients
- 16 ounce (about 2.5 cups) fresh or frozen berries
- 2 tbsp chia seeds
- 2 slices whole grain bread
- 2 tbsp peanut butter (or any nut butter)
Instructions
- In a small saucepan, heat the fresh or frozen berries over medium heat. Stir occasionally until the fruit is heated through and starts to break down and bubble.
- Use a fork or potato masher to mash the fruit to your desired consistency.
- Stir in the chia seeds until combined. Reduce the heat and simmer the mixture for 2-4 minutes. Allow it to cool for 5-10 minutes until the jam thickens. Stir again and set it aside.
- Toast the whole grain bread until it's golden and crisp.
- Layer one slice of the toasted bread with peanut butter (or any nut butter) and one tablespoon of the chia seed jam.
- Place the second slice of toasted bread on top to complete the PB&J with Chia Seed Jam sandwich.
Notes
- Try different combinations of berries, such as strawberries, blueberries, or raspberries, to create unique flavors of chia seed jam.
- You can substitute almond butter or sunflower seed butter for peanut butter for a nut-free version.
- When making the chia seed jam, feel free to add a touch of sweetener, such as honey or maple syrup, if you like.
- To make the sandwich extra indulgent, consider adding sliced bananas or a sprinkle of cinnamon.
FAQ
Can I use store-bought jam for this recipe instead of making the chia seed jam?
Yes, you can use your favorite store-bought jam or jelly if you prefer. However, making the chia seed jam allows you to control the sweetness and customize the flavors to your liking. We guarantee it will be worth the time and effort.
Is this PB&J with Chia Seed Jam suitable for diabetes management?
Absolutely! This sandwich aligns well with diabetes nutrition guidelines, as it incorporates whole grain bread, chia seeds, and fresh berries. The chia seeds add fiber and nutrients, which can be beneficial for blood sugar management.
Storage
You can transfer any leftover chia seed jam to a sealed container and refrigerate it for up to 2 weeks. This allows you to enjoy it throughout the week.
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