Gluten-free Christmas gingerbread cookies (lebkuchen)

Gluten-free Christmas gingerbread cookies (lebkuchen)

Gluten-free Christmas gingerbread cookies (Lebkuchen)

I made these delicious gingerbread cookies for a Xmas party and they disappeared fast!!!   The dough for these needs to chill for at least 2 hours or overnight.  I made the dough on day one, baked it on day two and the cookies were perfection still on day three and four.     

Makes around 40
210g plain gluten-free (GF) flour blend (I use equal parts of oat, millet and sorghum flour but any good, unrefined, gluten-free blend works).
140g ground almonds
1 rounded tsp GF baking powder
1 level tsp of bicarbonate of soda (bread soda)
1 level tsp ground allspice
1 rounded + 1 level tsp ground Ceylon cinnamon
1 rounded tsp ground ginger
1 level tsp mixed spice
1 orange (fine zest only, organic if possible)
250g honey
80g butter (if dairy sensitive, use clarified butter)
1 tbs lemon juice

Coating:
150g 85% cocoa dark chocolate (or minimum 70%)

1.In a large mixing bowl, thoroughly mix together the flour, almonds, baking powder, bicarbonate, spices and fine zest of 1 orange.
2.Weigh the honey and butter into a small saucepan and set over a gentle heat, stirring until the butter and honey have just melted. 
3.Pour into the bowl with the dry ingredients and the lemon juice and mix until thoroughly blended and even. 
4.Set aside to cool, folding occasionally with a wooden spoon.
5.Once cold, tip the dough into an airtight container and cover tightly with a lid (a bowl and clingfilm will do too).  Chill for at least 2 hours or up to 2 days.
6.Prepare a couple of large baking trays by lining with greaseproof/silicon baking paper (batch-bake if needed).
7.Once the dough is firm, pull off small pieces and roll into balls the size of a walnut.  8.Place on the baking trays with room to spread between each ball.  Place back in the fridge to keep them firm until ready to bake. 
9.Heat oven to 160C and bake until just starting to darken in colour. The original recipe says 13-15 minutes but in my oven this took 10 minutes for a perfect texture.  10. Allow to cool completely on the baking trays. 
11. Break the chocolate into squares and melt in a bowl over a pan of barely simmering water.  Make sure the water does NOT touch the base of the bowl or the chocolate can turn gritty.  Once chocolate is melted, turn off the heat.    
12.Dip each biscuit in melted chocolate until its half coated and allow to set on trays lined with greaseproof/silicon baking paper.   

Why these are better for you:
The absence of refined sugar and (if you use wholemeal gluten free flours) refined grains in these mean they don’t produce the immune-suppression and inflammation caused by standard cookies.   The almonds contain protein which means these don’t upset your blood sugar (and your weight, mood and immunity).  The absence of gluten also means that your small intestine is not damaged by eating these.  HOWEVER, it’s a good idea to remember though that eating a lot of honey and grains is not as healthy as living mostly off quality protein and vegetables.  So these are treats, not everyday staples.  

Gretl’s gingerbread cookies biscuits (SC Diet)

Gretl’s gingerbread cookies biscuits (SC Diet)

Naturally gluten-free and grain-free, I really like these.  This recipe is from Raman Prasad’s Specific Carbohydrate Diet Cookbook.  The SC diet can be magical for getting people with inflammatory bowel conditions into remission while they start to work on the underlying causes.  But the recipes in it are pretty tasty for anyone.

Makes 40-50 cookies.

112g (8 tbs) melted butter
1 large egg
1 tsp water
80g (1/4 cup) honey
1 level tsp ground allspice
2 rounded tsp ground ginger
1 level tsp ground Ceylon cinnamon
1 heaped dsp peeled and finely grated fresh ginger
1 rounded teaspoon bread soda (also called baking soda/bicarbonate)
330g (3 cups) almond flour/ground almonds

1.Preheat oven to 180C (165C fan).  Grease 2 baking sheets.
2.Mix all the ingredients together in a bowl until the dough is dry enough and not stick to work with.  All more almond flour/ground almonds I needed.
3.On the baking sheet, form 4-5 cm circular mounds with the dough and press down to flatten into a cookie shape.
4.Bake 10-15 mins until the edged turn golden.

Why this is better for you:
These biscuits are naturally grain-free, which is great news for anyone struggling with Crohn’s, colitis or who may be on the SC diet during a IBS/SIBO recovery protocol.  These are also high in protein (almonds) and much lower in sugars (honey) so they don’t cause blood sugar peaks and troughs.  A word of warning though, these are treats, not everyday foods.  This is because nuts, when roasted, no longer contain healthy oils.  So eating too many of these is not good for your metabolism. 

Best ever potato salad (Greek style)

Best ever potato salad (Greek style)

This is my all-time favourite potato salad.  A far cry from the claggy, low-grade ones made with health-sabotaging refined oil. Amazingly, cold potatoes have very different health-giving properties from warm or hot.  For the reason why, scroll to the bottom.  Some people like to use waxy potatoes.  Personally I prefer floury ones which partly break up.  Serving size isn’t enormous as you’ll want to save space for masses of low carb veg and some quality protein to keep you fuller longer.

For 4
4 medium size potatoes (about 500g in all), scrubbed (no need to peel) and quartered
1/4 white/red onion, sliced thinly
Juice of 1/2 lemon
Large handful (3 tbs) chopped fresh parsley or dill
Freshly ground black pepper
Generous pinch salt
Liberal amounts of extra virgin olive oil

1. Boil the potatoes till cooked. Drain.
2. In a bowl combine hot potatoes, onion, 2 tbs extra virgin olive oil, salt, a few good grinds of black pepper.
3. If you like your onions not to have any “heat” add the lemon juice now.
4. Just before serving add the herbs and if you like, most extra virgin olive oil to taste.

Why this is good for you:
Cooked and cooled potatoes are a rich source of resistant starch.  This magical starch feeds beneficial bacteria in your bowel that aid all aspects of your health.  Resistant disappears if you reheat the potatoes and reappears when they are cold. Cooked, cooled rice is another good source of resistant starch.  Herbs are a great source of antioxidants to calm inflammation and reduce the growth of unhelpful gut bacteria.  Even a dessertspoon of cooked cooled rice or potatoes feeds friendly bacteria.   Large amounts of high carb foods like grains, rice and potatoes are counter-productive as their high sugar levels promote overgrowths of unhelpful bugs.  If you limit starchy carbs to no more than 1/4 your lunch and dinner plate you’ll be doing great!!

Hummus (or houmous?)

Hummus (or houmous?)

There’s nothing like home-made hummus for flavour.  It’s super-easy to do and if you like it, make a big batch and freeze some for the future.

1 mugful of cooked chickpeas (or haricot, cannellini, butter or broad beans) – keep some of the cooking water if you have cooked your own
OR
400g tin of no added sugar chickpeas, rinsed and drained
1½-3 tbsp olive oil (extra virgin)
2 large cloves garlic, crushed
Juice of ½ – 1 lemon
1 heaped dessertspoonful tahini (health stores/Asian shops.  Raw tahini such as Carly’s brand is best)
Plenty of freshly ground black pepper
1 rounded tsp ground coriander
1 rounded tsp ground cumin
Generous pinch or two of Himalayan/Atlantic Sea Salt
Optional extras (see below)

  1. Blitz everything together in your food processor or mini food processor until mixed. You may need a bit more liquid (lemon juice or olive oil) to get everything mixing well.
  2. Add extra lemon juice/olive oil to taste. If the mix is too thick add a a bit of chickpea cooking water or plain water and blitz again.

Blitz in one or two of the following if you like:

  • 2 tbsp chopped fresh coriander, parsley or chives,
  • 3-4 tomatoes you have roasted or cooked under the grill till soft
  • A teaspoon of spicy harissa paste (from ethnic shops) or ½ teasp chilli powder
  • A teaspoon of sun dried tomato paste from the jar
  • A teaspoon of black olive tapenade
  • 2-3 roasted red peppers (available in jars from ethnic shops)

Tip:

Grinding your own cumin or coriander with a spice grinder gives a dramatically more flavoursome spice.  This is because ground spices, when stored, lose some of their health-giving, aromatic oils.  Always store your ground spices in an airtight container in a dark place.

Why this is good for you:
Most shop-bought hummus is made using cheap, refined (toxic) oils instead of the traditional extra virgin olive oil which is a superfood.  It stands to reason that making your own is head and shoulders above anything else in quality and freshness. 

Black forest gateau with a twist

Black forest gateau with a twist

This is LOVELY!  Unlike most gluten-free cakes this stays moist and delicious for days.  Just don’t tell anyone that its high protein, gluten-free, almost grain-free and almost totally free of sugar.  I got the original idea from a recipe on www.atastylovestory.com but it contained gluten and was packed with immune-disrupting sugar.  So I adapted this recipe https://www.annacollins.ie/ultra-moist-chocolate-cake/ and the toppings in the other recipe.  A triumph.  And surprisingly easy! I made the cake this Saturday, served it on Easter Sunday and it was still perfect (from the fridge) on Monday.  Can we wait till Tuesday to polish off the rest.  That’s the question…. Serves 8-10 For the sponges: 1 heaped plus 1 level tbs cocoa powder 1 heaped plus 1 level tbs rice flour 1 rounded tsp baking soda 1 x 400g tin of black beans, rinsed and drained 3 large eggs (or 4 medium) 140g xylitol or erythritol 1 espresso shot black coffee or strong dandelion coffee ½ tsp vanilla extract (if you’re gluten-free, avoid vanilla “essence”). 50ml almond or cow’s milk (or cherry juice) 10ml kirsch 5ml apple cider vinegar (if you are using cherry juice you don’t need this. Acid activates baking soda) Pinch of Himalayan or Atlantic sea salt Silicon or greaseproof paper Butter or light olive oil for greasing the tin 2 x 25cm loose bottomed cake tins. For the filling: 2 heaped tbs no-added sugar morello cherry jam.  I love St Dalfour (sweetened with fruit juice) or Prunotto sour cherry jam (just 10% sugar instead of the usual 50% in most jams) 1 420g tin cherries in juice or light syrup 300-400ml whipping cream (use double cream if you prefer) 4 drops stevia (or 1 heaped tsp xylitol/erythritol) ½ tsp vanilla extract 30g dark chocolate, at least 80% cocoa solids To make the sponges:
  1. Preheat oven to 175C (160C fan).
  2. Cut 2 circles of silicon/greaseproof paper the same size as the base of your cake tins.  Grease and line the tins with the paper.  Is the paper is greaseproof rather than silicon, grease the paper too.
  3. Sieve the rice flour, cocoa and baking soda together into a bowl.
  4. Blend all the ingredients in a food processor until the mixture is smooth.  Don’t be alarmed if the mixture is runny.  It’s supposed to be.
  5. Divide the batter evenly between the 2 cake tines and bake18-20 minutes until a needle/knife inserted into the centre comes out clean.
  6. Set aside to cool completely before removing from the tins.
To assemble the cake:
  1. Drain the cherries, retaining the juice/syrup.  Mix 100ml of it with the kirsch (the rest is good in cocktails).
  2. Put each cooled sponge upside down on a separate plate, including the one you want to serve on.  This makes it easier for the liquid to soak in fully.  Spoon half the syrup/kirsch over the sponges.  Leave to sink in.  Add more if it’s all absorbed but don’t overload it.
  3. Whip cream until thick, then add the stevia/erythritol/xylitol and vanilla extract.  Whisk until voluminous but not too stiff to spread.
  4. Set aside 12 of the drained cherries.
  5. Spread the bottom layer of cake (on the serving plate) with the jam.  Arrange the cherries on top (except the reserved 12).
  6. Spread half the whipped cream in between and over the cherries.  Everything will look rustic.
  7. Carefully slide the top sponge layer into position on top and press down gently.
  8. Use a palette knife to spread the remaining cream on top in big, puffy waves.
  9. Grate the chocolate into curls generously over the top.
  10. Arrange remaining cherries around the edge.  Chill for an hour before serving.
Why this is better for you: Amazingly, theres very little grain in this cake and its high in protein from the eggs and black beans.  This makes it suitable for moderate carb diets.  Most cakes are sky-high in carbs (flour, sugar) and so are a real stressor on your metabolism. Yes this cake has got lots of cream but  for over 25 years nutrition science knows that eating cholesterol has nothing to do with heart disease.  It’s the oxidation (damage) done to cholesterol by high carb diets, nutrient deficiencies and metabolic stress that drives heart disease. This isn’t a cake for every day because fresh, natural vegetables fruit are healthier choices than baked sweet treats.  But sometimes you want CAKE!
Greek style feta, aubergine and mint salad

Greek style feta, aubergine and mint salad

Just invented this last week from what we had in the fridge.  It’s LOVELY with its blend of salty, smokey and fresh flavours.  Lovely with a fresh mixed salad.  Make sure to buy actual feta which is made from ewe (sheep) or goat milk.  Do try to avoid the nasty pitted olives in black water available in supermarkets – they have almost no flavour and are only black because of black food dye.  If you want to save, get your black olives in middle Eastern shops where they’re great value.

I don’t add the mint until just before serving as it goes limp quickly.

1 packet (around 200g) feta, cut in bite sized cubes as small as you like
1 large aubergine
Heaped teaspoon (or more) ground coriander
3 dsp extra virgin olive oil (EVOO)
1 dsp lemon juice or apple cider vinegar
Freshly ground black pepper
Handful un-pitted  olives (ideally wrinkly dry black ones or kalamata)
Generous handful washed mint leaves

  1. Turn on grill to high.
  2. Slice an aubergine in 1cm (or a bit thinner) slices (disks or lengthways, whatever you prefer).
  3. Put aubergine slices on grill, brush with extra virgin olive oil (EVOO) and sprinkle with a little ground coriander. Grill till golden while you assemble the other ingredients.  Then turn and repeat the process.   Remove from heat and allow to cool slightly.  Cut into bite size pieces or strips (I use a scissors to do this quickly).
  4. Into a large serving bowl put aubergine, olives, feta, EVOO,  lemon juice/vinegar and a few generous grinds of black pepper and gently mix everything.
  5. Just before serving chop the mint.  Sprinkle it over the top or mix it in.

Serve with:
Low carb: A big mixed salad dressed with my favourite dressing  https://www.annacollins.ie/mediterranean-salad-dressing/
Medium carb: Salad + something starchy like wholemeal gluten-free bread or (for gluten eaters) a nice wholemeal rye sourdough.

Why this is good for you (provided you’re not dairy-sensitive!):
Goats and sheep’s cheese are high in protein and FAR more easy for humans to digest than cow.  Modern (Jersey) cow’s milk contains A1 beta casein which is hard to digest.  Goat and sheep milk contains 80% less of this problematic casein.  Olives are a fermented food and contain beneficial bacteria to help your gut.  Mint, like most herbs/spices, helps make your gut a hostile place for disease-causing bacteria and is also rich in polyphenols.  Polyphenols are natural plant compounds shown to be anti-inflammatory, anti-oxidant and hugely supportive of your health – gut, brain, skin and more.  What’s not to like?

Tofu and French beans with chraimeh sauce

Tofu and French beans with chraimeh sauce

This is my current favourite way to use tofu or tempeh.  I adapted it from Ottolenghi’s more complex recipe.  My husband is a tofu-hater so when he disappears for a few days I always cook this.  Keep in mind that unfermented soya products contain digestion-blocking proteins that damage your gut.   So DO make sure to buy the fermented forms for this dish: tempeh or fermented tofu (it will say on the pack).

If you don’t have a small-bowl food processor, chop the chili finely, crush the garlic and use a pestle and mortar to bash the caraway seeds about as much as you can before mixing with the other spices and oil.

For 2
This is gorgeous served with cauliflower/broccoli “rice”, konjac noodles or brown basmati rice.

350g trimmed French (or use runner beans cut in 6cm bits)
Salt and black pepper
200g non-GMO tempeh or fermented tofu, cut into bite size cubes
A few sprigs of dill (small handful), destalked and roughly chopped
Small handful fresh coriander, destalked and roughly chopped

For the sauce:
4 garlic cloves, peeled and crushed
1 green or red chili, deseeded (optional)
2 slightly rounded tsp sweet paprika
1 tbs caraway seeds
1.5 tsp ground cumin
½ level tsp ground Ceylon cinnamon
2 tbs + a little extra avocado oil or extra virgin olive oil
3 tbs tomato puree
250ml water or leftover vegetable-steaming water (full of nutrients!)
Optional: 1 heaped tsp honey or non-toxic sweetener e.g. Dr Coy’s Stevia Erylite or xylitol (from good health stores)
2 limes
Black pepper
Himalayan or sea salt

  1. For the sauce put the garlic, spices, chili and 2 tbs oil in the small bowl of the food processer and blitz to a thick paste.  You might need a touch more oil to bring it together.
  2. Heat a pan on a medium heat and add a teaspoon more of avocado/olive oil and stir fry the garlic-spice mix for 30 seconds.
  3. Then add the tomato puree, 250ml water and bring to the boil.
  4. Stir in the honey or non-toxic sweetener, lime juice, generous pinch (1/4 a level tsp) salt and a few good grinds of black pepper.
  5. Add the tempeh, turn down the heat, cover and simmer while you prep the green veg.
  6. Steam the French/runner beans for around 2-3 minutes until the colour changes very slightly and they are softened but still have a bit of crunch.
  7. Finally, just before serving, stir the herbs into the tofu and sauce, pile on top of your rice and enjoy.

Serve with:
Low carb:  Cauliflower or broccoli rice https://www.annacollins.ie/cauliflower-rice/ or konjac noodles from Asian stores.
Medium carb: brown basmati rice cooked with a generous pinch of turmeric

Why this is good for you:
Spices are a powerhouse of antioxidants that help rebalance your gut bacteria in favour of the good guys.  The good guys helps digest your food, repair and maintain your gut lining every minute of every day, and reduce inflammation in you.  This has massive implications for your immune system, your gut health and even your mood.  Yes, anxiety/depression states always involve brain inflammation.  Type the name of just one spice into medline (the scientific journal resource) and you’ll find hundreds of peer-reviewed scientific studies. 

Yoghurt chicken curry

Yoghurt chicken curry

This is another fantastic and quick recipe by Chetna Makan.  Again I’ve taken out the toxic refined cooking oil and swapped in the better-for-you coconut oil.  I’ve also added onions to bulk it up and add even more goodness for your long-term health.  I’ve increased the quantity of sauce too, as I love sauce.

For 2
200ml natural full fat yoghurt (for SC diet use home made full fat kefir or 24-hour SCD yoghurt)
1/2 level tsp Himalayan/sea salt
1 tsp garam masala
½ tsp ground turmeric
½ level tsp chilli or (the milder) cayenne
2 large garlic cloves, peeled and crushed
300g boneless, skinless chicken thighs, cut into 3cm pieces
1 onion, finely sliced or chopped
1 tbs virgin coconut oil
1 tsp cumin seeds
2 tomatoes, thinly sliced
20g fresh coriander leaves, roughly chopped (a handful of whole coriander will give you enough).

1.Mix the yoghurt/kefir, salt, spices and garlic in a bowl. Add the chicken pieces, turn until well coated, then leave to marinate while you prepare the curry base.  If you are planning ahead you can marinate these in the fridge overnight too.
2.Heat the oil in a pan and add the onion and cumin seeds, a splash (about 1 tbs) of water, cover with a lid or plate and cook over a medium heat for five minutes,until softened, translucent but not brown.
3.Add the tomatoes, then the marinated chicken and any excess marinade, mix well, then bring to a boil, cover and cook over a medium to low heat for 15 minutes, or until the chicken is cooked through. Sprinkle with the coriander.

Serve with :
Low carb/SC diet: 2 cups broccoli rice per person or 1 cup cauliflower rice and 1 cup steamed greens per person.

Medium carb (SC diet-friendly):  Steamed runner/green beans/green peas and squash/pumpkin wedges
I love this recipe https://www.annacollins.ie/indian-spiced-butternut-squash-or-pumpkin/

Medium carb (NOT for SC diet): 2 cups steamed runner/green beans + 1/2 cup boiled brown basmati rice per person

Quick black eyed bean & mushroom curry

Quick black eyed bean & mushroom curry

This is DELICIOUS, and simple and fast at 15 mins cook time.  Had it for dinner last week and SO enjoyed its warming aromatic spices.  I  swapped out the refined cooking oil in the original recipe by Chetna Makan for healthier virgin coconut oil which doesn’t mess with your metabolism.  If you don’t like coconut oil you could also use avocado oil or at a push light olive oil.  The first 2 oils are healthier.

You’ll find tinned no-added-sugar black eyed beans in health stores and Asian shops.

Serves 4 (I like to make this quantity to have some yummy leftovers for the freezer)

2 tbs virgin coconut oil
2 large onions, peeled and finely chopped
2 big garlic cloves, peeled and grated or crushed
2½cm piece fresh root ginger, peeled and grated
400g tin chopped tomatoes
½ level tsp salt
¼-½ level tsp chilli powder or the milder cayenne (if you don’t like heat, leave out)
1 tsp garam masala
1 tsp ground turmeric
300g chestnut mushrooms, thinly sliced (white button mushrooms will do)
400ml tin full -fat coconut milk (organic brands, especially if you have any digestive issues at all)
2 x 400g tins black-eyed beans, drained and rinsed (or make your own – soak overnight 200g black eyed beans and boil hard until tender).

1.Heat the oil in a pan, add the onions, 2 tbs oil and a tablespoon of water.  Cover with a plate or lid (or tinfoil) and cook on medium heat until softened, translucent and no longer crunchy.
2.Add the garlic and ginger, cook for a minute, then pour in the tomatoes and cook on a low to medium heat for five minutes.
3.Stir in the salt and ground spices, followed by all the remaining ingredients, stir well and bring to a boil.
4.Cover, then leave to cook on a medium heat for 15 minutes. (If you have more time, cook it over over a lower heat for 30-40 minutes.).

Serve warm with:

SC Diet: squash wedges sprinkled with curry powder and roasted in the oven + 2 cups steamed greens per person – nice ones are broccoli, runner/green beans or cabbage/spring greens.
Medium carb: ½ cup cooked brown basmati rice (avoid for SC diet)  + 2 cups steamed greens per person – nice ones are broccoli, runner/green beans or cabbage/spring greens.
Low carb (SC diet-friendly): broccoli rice or cauliflower rice (available frozen in supermarkets).  Super simple how to cook instructions at https://www.annacollins.ie/cauliflower-rice/

Why this is good for you:
Beans are a good source of protein while spices are powerful anti-inflammatories.  Spices modify your gut bacteria in favour of the good, useful ones that control every  (and I mean every) aspect of your health.  Spices are more antioxidant gram for gram than any fruit or vegetable.  Small quantities pack a powerful punch.  Did you know that 1g turmeric twice a day is shown to reduce acid reflux (heartburn).  Herbs and spices now have thousands (or maybe tens of thousands) of scientific studies confirming their actions on the human body.  Whats not to like?  A more interesting range of flavours in your meals AND massive benefits to your present and future health – digestive, mental, immune and so much more…

10 minute chia seed jam (raspberry, strawberry, blueberry or…)

10 minute chia seed jam (raspberry, strawberry, blueberry or…)

I made this last weekend for a new gluten-free stollen recipe I was working on and wow its delicious.  So was the Stollen just posted on blog now.  The jam recipe comes from www.gimmesomeoven.com and it’s a good one.  I swapped out the syrup for lower sugar sweetening options.

2 cups fresh or frozen fruit (see suggestions below)
2 tablespoons chia seeds
1 tablespoon freshly-squeezed lemon juice
Extra sweetness (only if needed): a few drops of pure stevia/Dr Coys Stevia Erylite/Monk fruit extract (from www.iherb.com) or xylitol

  1. Heat fruit in a small saucepan over medium-high heat, stirring occasionally, until the fruit is heated through and begins to break down and bubble.  Use a spoon or potato masher to mash the fruit to your desired consistency.
  2. Stir in the chia seeds and lemon juice until combined.  Then taste, and stir in some sweetener if needed.
  3. Remove from heat and let cool for 5 minutes.  (The jam will thicken considerably as it cools.)
  4. Give the jam one final good stir.  Then serve immediately, or transfer to a sealed container and refrigerate for up to 1 week, or freeze for up to 3 months.

Fruits that work well in chia jam:
Berries (strawberries, blackberries, blueberries, raspberries), cherries, peaches, apricots, plums, pineapple, kiwi…basically any “juicy” fruits.  But bear in mind that very sweet fruits like pineapple and kiwi still contain a lot of sugars so eating large amounts isn’t so great.

Optional add-ins:
1/2 teaspoon vanilla extract
lemon zest (to make your jam a little more tangy)
a pinch of spices (such as cinnamon, ginger, or nutmeg, etc.)

Why this is better for you:
I’m almost embarassed to say this because it’s so obvious but most jams are loaded with sugar.  Sugar as an ingredient added to food lowers your immune system, raises inflammation and can massively contribute to obesity.  Standard jams are at least 45% added sugar while the “no added sugar” ones are sweetened with fruit juice concentrate.   Although less refined, these jams are still a massive sugar dump into your system, which raises inflammation, slows detoxification and has other unwanted effects.  Raw fruits (rich in vitamin C) are more nutritious than cooked but sometimes it’s just nice to have jam.  When wet chia seeds swell and emit a gel which is rocket fuel for friendly gut bacteria.  Friendly bugs are important for ALL areas of your health – mood, immunity, even blood pressure and mental clarity.  Enjoy…