Healthy eating, My KETO jams – Strawberry OR Blueberry! NO Sugar LOW carbs!

A Keto diet says NO to sugar

and one of my favourite snacks in the pre-keto time was bread, butter and jam. Now that I found a bread recipe, it is time to work on a keto jam.

The keto friendly fruits are the ones low in sugar, which are BERRIES, and so I will write today about my keto-berries-jam.

A few tips:

-       The quantities don’t need to be exact, you (hopefully) won’t prepare industrial quantities, but merely 1-2 jars. If you like it, you can do more next time, but I strongly recommend you do a small batch at first.

-       Don’t use Splenda or Equal as sugar replacement, they have a chemical sort of aftertaste.

-       You can use fresh or frozen fruits.

-       You can reduce the quantity of ‘fake’ sugar depending on how sweet you want the jam, less is OK. After a month of eating keto, I noticed that I don’t crave as much sugar anyhow.

-       Store the jam in the fridge at all times.

Strawberry OR Blueberry Jam

§ 3 cups of strawberries (approx. 500 gr) which you cut in halves or quarters depending on how big they are.

o  For BLUEBERRIES variant you can use 4 punnets (also about 500 gr) blueberries.

§ 50 ml water (just at the bottom of the pot to avoid burning the fruit until it releases some juice). You don't need water if you use frozen berries.

§ 3 tablespoons of the ‘fake’ sugar: erythritol or xylitol.

§ Juice from half a lemon – this will return some of the acidity lost by adding the fake sugar, and the pectin in the fruit will activate with the acid in lemon.

§ ½ teaspoon xanthan gum or guar gum; make sure to dissolve it first in a couple of spoons of already cooked jam to make sure it will mix completely.