Raspberry & Coconut Chia Jam on Sourdough

Jam without the sugar crash. This is just raspberries, chia seeds, and a tiny bit of maple syrup, mashed together until it becomes thick and jammy. It takes five minutes. It tastes like actual jam. And it's packed with fibre and omega-3s. Spread it on sourdough, top with a dollop of yoghurt, and you've got breakfast that feels like a treat but is secretly good for you.

Ingredients (Serves 1, makes enough jam for a few days):

• 100g frozen raspberries
• 1 tbsp chia seeds
• 1 tsp maple syrup
• 1 thick slice of sourdough bread
• A dollop of Greek yoghurt or coconut yoghurt

Method:

1. Put the frozen raspberries in a small bowl. Microwave for 30–60 seconds until thawed and warm. (Or heat gently in a small pan.)
2. Mash the raspberries with a fork. Stir in the chia seeds and maple syrup.
3. Let it sit for 5–10 minutes. The chia seeds will absorb the liquid and thicken the mixture into jam.
4. Toast the sourdough.
5. Spread the jam generously over the toast. Top with a dollop of yoghurt.
6. Eat immediately. Store any leftover jam in a jar in the fridge for up to 3 days.

Why it's gut-friendly: Raspberries are packed with fibre and polyphenols. Chia seeds are fibre and omega-3 superstars. Sourdough is fermented and easier to digest. Yoghurt adds probiotics.