Hormone-Supporting Strawberry Rhubarb Chia Jam: Your Perimenopause-Friendly Spread (Chia Diary #6)
Welcome back to The Chia Diaries: Peri Power Edition! If you’ve been following along you know we’re on a mission to make one small, powerful change: adding 1-2 tablespoons of chia seeds to our daily routine for 30 days. No overwhelming wellness protocols, no perfection required—just one tiny seed with massive benefits for women navigating perimenopause and beyond. If you want to catch up on the previous entries, click here and take a peek in the Hormone Health tab.
Welcome to Chia Diary Entry #6!
If you’ve been following along, you know we’re all about making hormone health deliciously simple. Today we’re transforming your morning toast game with a jam that actually supports your body instead of working against it.
This isn’t just any jam – it’s a carefully crafted spread that provides sustained energy, supports blood sugar stability, and delivers the hormone-nourishing nutrients your body craves during perimenopause and beyond.
Why Commercial Jams Don’t Support Your Hormones
Most store-bought jams are essentially sugar bombs disguised as fruit. A typical 2-tablespoon serving contains 12-15 grams of added sugar – that’s nearly 4 teaspoons! This sugar spike followed by the inevitable crash can wreak havoc on your hormones, especially during perimenopause when blood sugar stability becomes even more crucial.
What commercial jams typically contain:
- High fructose corn syrup that disrupts insulin sensitivity
- Artificial preservatives that may interfere with gut health
- Minimal fiber leading to rapid blood sugar spikes
- No beneficial fats to support hormone production
- Artificial colors and flavors that provide no nutritional value
How This Chia Jam Supports Your Hormones Instead
This hormone-supporting chia jam flips the script entirely. Every ingredient is chosen for its ability to nourish your body and support hormonal balance.
The Hormone-Supporting Powerhouse: Chia Seeds
These tiny seeds are the star of our jam, providing:
- Omega-3 fatty acids that reduce inflammation and support hormone production
- Soluble fiber that slows sugar absorption and supports healthy estrogen metabolism
- Lignans that act as gentle phytoestrogens to help balance hormone fluctuations
- Calcium and magnesium essential for bone health during declining estrogen levels
Research shows that women who consume adequate omega-3s experience less severe hot flashes and better mood stability during perimenopause¹.
Strawberries: The Antioxidant Champions
Beyond their natural sweetness, strawberries offer:
- Vitamin C for collagen production and immune support
- Folate important for energy metabolism and mood regulation
- Anthocyanins powerful antioxidants that combat inflammation
- Natural fructose paired with fiber for gentler blood sugar impact
Studies indicate that berry consumption is associated with improved insulin sensitivity and reduced inflammation – both crucial for hormone health².
Rhubarb: The Fiber-Rich Supporter
This tart vegetable (yes, vegetable!) provides:
- High fiber content that supports digestive health and estrogen elimination
- Vitamin K essential for bone health
- Antioxidants that combat oxidative stress
- Natural tartness that reduces the need for added sweeteners
Pure Maple Syrup: The Mineral-Rich Sweetener
Unlike white sugar, pure maple syrup contains:
- Manganese supporting bone development and wound healing
- Zinc crucial for hormone production and immune function
- Antioxidants that provide anti-inflammatory benefits
- Lower glycemic impact compared to white sugar
Common Hormone Symptoms This Chia Jam Can Help Support
Blood Sugar Crashes:
The fiber from chia seeds and fruit helps slow sugar absorption, preventing energy spikes and crashes that can worsen mood swings.
Digestive Issues:
The soluble fiber supports healthy gut bacteria, which is essential for proper hormone metabolism.
Inflammation:
Omega-3s from chia seeds and antioxidants from berries help reduce systemic inflammation that can worsen perimenopause symptoms.
Bone Health Concerns:
Calcium from chia seeds and vitamin K from rhubarb support bone density during declining estrogen levels.
Energy Fluctuations:
Natural sugars paired with fiber and healthy fats provide sustained energy without the rollercoaster effect.
12 Delicious Flavor Variations for Every Season
The beauty of this base recipe is its versatility. Here are hormone-supporting combinations to keep your taste buds excited year-round:
Summer Bliss:
- Peach Ginger Chia Jam: 2 cups diced peaches + 1 tsp fresh grated ginger
- Mixed Berry Chia Jam: 1 cup strawberries + 1 cup blueberries
- Cherry Vanilla Chia Jam: 2 cups pitted cherries + ½ tsp vanilla extract
Fall Harvest:
- Apple Cinnamon Chia Jam: 2 cups diced apples + 1 tsp cinnamon
- Pear Cardamom Chia Jam: 2 cups diced pears + ½ tsp ground cardamom
- Cranberry Orange Chia Jam: 1½ cups cranberries + ½ cup orange segments
Winter Comfort:
- Pomegranate Chia Jam: 2 cups pomegranate arils (add extra maple syrup)
- Citrus Chia Jam: 1 cup orange segments + 1 cup grapefruit segments
- Spiced Pear Chia Jam: 2 cups pears + ¼ tsp each cinnamon, nutmeg, ginger
Spring Renewal:
- Strawberry Basil Chia Jam: 2 cups strawberries + 2 tbsp fresh basil
- Apricot Lavender Chia Jam: 2 cups apricots + ½ tsp dried culinary lavender
- Rhubarb Ginger Chia Jam: 2 cups rhubarb + 1 tsp fresh grated ginger
12 Creative Ways to Enjoy Your Hormone-Supporting Chia Jam
Morning Fuel:
- Swirl into Greek yogurt with nuts and seeds
- Spread on whole grain toast with almond butter
- Layer in overnight oats or chia pudding
- Top your smoothie bowl for natural sweetness
Snack Time:
- Dollop on rice cakes with cream cheese
- Mix into cottage cheese for a protein-rich treat
- Use as a dip for fresh apple slices
- Swirl into homemade energy balls
Dessert Delights:
- Layer in parfaits with granola and coconut
- Use as a filling for homemade thumbprint cookies
- Swirl into nice cream (frozen banana “ice cream”)
- Top dark chocolate squares for an antioxidant boost
Savory Applications:
- Glaze for roasted chicken or pork
- Chutney for cheese boards
- Sauce for grilled salmon
- Topping for goat cheese crostini
The Nutritional Advantage: Chia Jam vs. Commercial Jam
Per 2-tablespoon serving comparison:
Typical Commercial Jam:
- 50-60 calories
- 12-15g sugar
- 0g fiber
- 0g protein
- 0mg omega-3s
- Artificial preservatives
Hormone-Supporting Chia Jam:
- 35-40 calories
- 6-8g natural sugars
- 3g fiber
- 1g protein
- 200mg omega-3s
- Natural antioxidants
The difference is remarkable – you get more nutrition, better blood sugar response, and actual hormone-supporting benefits!
Making It a Healthy Habit
The key to hormonal wellness is consistency with small, sustainable changes. This chia jam makes it easy to:
- Reduce added sugar intake without feeling deprived
- Increase fiber consumption for better hormone metabolism
- Boost omega-3 intake for inflammation reduction
- Support stable energy throughout your day
Batch-making 2-3 flavors at once ensures you always have hormone-supporting options ready. Store them in small glass jars for easy portioning and to see your beautiful creations!
The Bottom Line
This hormone-supporting chia jam proves that supporting your health doesn’t mean sacrificing flavor or convenience. By choosing whole food ingredients that actually nourish your body, you’re taking a delicious step toward better hormone health.
Whether you’re navigating perimenopause, supporting your overall wellness, or simply want a jam that won’t send your blood sugar on a rollercoaster, this recipe delivers on all fronts.
Hormone-Supporting Strawberry Rhubarb Chia Jam
Equipment
- 1 pot
- 1 container
Ingredients
- 1 cup fresh or frozen strawberries chopped
- 1½ cups fresh or frozen rhubarb diced
- 2 tablespoons pure maple syrup
- 2 tablespoons chia seeds
- 1 tablespoon fresh lemon juice
- Pinch of sea salt
Instructions
- Add strawberries, rhubarb, maple syrup, lemon juice, and sea salt to a small saucepan over medium-low heat.
- When the fruit begins to release its juices and soften, let the mixture simmer for about 5 minutes, stirring occasionally.
- Remove from heat and stir in the chia seeds.
- Allow the mixture to cool and thicken for 10-15 minutes, stirring once halfway through.
- Transfer to a clean glass jar and store in the refrigerator for up to 3 weeks or freeze for up to 6 months.
Video
Notes
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Remember: while nutrition can be a powerful tool for supporting your body during hormonal transitions, every woman’s journey is unique. Always consult with your healthcare provider about symptoms you’re experiencing and before making significant dietary changes, especially if you’re managing other health conditions.
References:
- Freeman, M. P., et al. (2010). “Omega-3 fatty acids and supportive psychotherapy for perinatal depression.” American Journal of Psychiatry, 167(10), 1203-1210.
- Basu, A., et al. (2010). “Berries: emerging impact on cardiovascular health.” Nutrition Reviews, 68(3), 168-177.
- Prasad, S., et al. (2020). “Chia seed supplementation and its effects on metabolic syndrome components: a systematic review.” Nutrients, 12(7), 2176.
- Monro, J. A., et al. (2008). “Glycemic impact and health: new horizons in white bread formulations.” Critical Reviews in Food Science and Nutrition, 48(4), 321-330.
- Vuksan, V., et al. (2017). “Salba-chia (Salvia hispanica L.) in the treatment of overweight and obese patients with type 2 diabetes.” Nutrition, Metabolism & Cardiovascular Diseases, 27(2), 138-146.