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Blueberry Chia Jam with Maple & Honey

Name: Blueberry Chia Jam with Maple & Honey
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 8 servings (1 jar)
Ingredients: 300 g fresh or frozen blueberries (about 2 cups); 2 tbsp chia seeds (20 g); 1 tbsp pure maple syrup (20 g); 1 tbsp honey (21 g); 1 lemon, zested and juiced; 1 pinch fine sea salt

Anytime — pairs best 2–3 hours before a run on sourdough

A five-minute jam built for runners. Blueberries, maple syrup, and honey — the two sweeteners together hit closer to the optimal glucose-to-fructose ratio for carb absorption. Spread thick on sourdough, eat 2–3 hours before your run.

skilletCook15 min

soup_kitchenPrep5 min

restaurantYield8 servings (1 jar)

boltCarbs~11g

water_dropSodium20mg

exerciseProteins~1g

grassFiber~2g

For your run

When: Anytime — pairs best 2–3 hours before a run on sourdoughDetails
Use as a spread on sourdough, toast, or oat pancakes before a run. The maple and honey combination approaches the 1:0.8 glucose-to-fructose ratio shown in research to optimize carb absorption — relevant when pairing this with a pre-run carb load. Each 2 tbsp serving delivers 11g of fast-digesting carbs.

Ingredients

Jam

300 g fresh or frozen blueberries (about 2 cups)

2 tbsp chia seeds (20 g)

1 tbsp pure maple syrup (20 g)

1 tbsp honey (21 g)

1 lemon, zested and juiced

1 pinch fine sea salt

Notes

Each serving is approximately 2 tbsp. Keeps in an airtight jar in the fridge for up to 10 days. Why maple + honey: maple syrup is sucrose-forward, honey leans more fructose — blending the two brings the ratio closer to the 1:0.8 glucose-to-fructose target shown in research to maximize carb absorption. On sourdough pre-run: 2 thick slices with this jam = ~55g carbs. Add a thin layer of almond butter if eating 2.5–3 hours out — skip the nut butter within 90 minutes. Variations: works identically with strawberries, raspberries, or a mixed berry blend.

Instructions

Add the blueberries to a small saucepan over medium heat. Cook for 8–10 minutes, stirring occasionally, until the berries break down and release their juices. Mash gently with a fork — leave some chunks for texture.

300 g fresh or frozen blueberries (about 2 cups)

Season

Remove from heat. Stir in the maple syrup, honey, lemon zest and juice, and salt. Taste — the maple brings depth, the honey brings floral brightness. Adjust sweetness if needed.

1 tbsp pure maple syrup (20 g)

1 tbsp honey (21 g)

1 lemon, zested and juiced

1 pinch fine sea salt

Set

Stir in the chia seeds and mix well to distribute evenly. Pour into a clean jar. Cool for 10 minutes at room temperature, then refrigerate for at least 30 minutes. The chia seeds will absorb the liquid and thicken the jam to a spreadable consistency.

2 tbsp chia seeds (20 g)

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Blueberry Chia Jam with Maple & Honey

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