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This berry chia jam by Lotta Andonian, MS, RDN, a Registered Dietitian with the Create Cures Foundation, is a delicious, simple recipe with mood-boosting ingredients. Chia seeds are rich in soluble fiber, which helps feed beneficial gut bacteria and supports the production of short-chain fatty acids linked to mood, cognition, and emotional regulation through the gut-brain axis. Berries are packed with anthocyanins, the antioxidants responsible for their deep blue, purple, and red colors. Anthocyanins are associated with improved memory, reduced oxidative stress, and lower levels of anxiety and depressive symptoms. This recipe uses frozen berries to save money, and comes together in less than 10 minutes.

Makes: 6-8 servings
Time: 5-10 minutes
Equipment needed: a bowl, a fork, measuring cups and spoons, a microwave (optional)

INGREDIENTS

2.5 cups frozen berries
3 tablespoons chia seeds or ground chia seed powder
1 tablespoon lemon juice
½ teaspoon vanilla extract
¼ teaspoon cardamom (optional)

DIRECTIONS

Microwave the berries in a microwave-safe bowl until defrosted. Alternatively, leave the berries in the refrigerator overnight to thaw the day before making the jam.
Mash the berries with a fork.
Add the remaining ingredients and mix until thickened.
Serve immediately or store in the refrigerator. (The jam will continue to thicken as it cools.)

NOTES

Variations: Use different types of fruit, such as kiwi, mango, or pineapple. Use a blender or mini food processor for fruits that are too firm to mash with a fork.
Storage: This jam can be made in advance and stored in the refrigerator for up to 5 days.
Serving Ideas: Serve over yogurt, mix into overnight oats, use it to top pancakes or waffles, or make a “PB&J” with peanut butter, chia jam, and whole grain toast.

References:

Berding, K., Carbia, C., & Cryan, J. F. (2021). Going with the grain: Fiber, cognition, and the microbiota-gut-brain-axis. Experimental biology and medicine (Maywood, N.J.), 246(7), 796–811. https://doi.org/10.1177/1535370221995785

Lorzadeh, E., Weston-Green, K., Roodenrys, S., do Rosario, V., Kent, K., & Charlton, K. (2025). The Effect of Anthocyanins on Cognition: A Systematic Review and Meta-analysis of Randomized Clinical Trial Studies in Cognitively Impaired and Healthy Adults. Current nutrition reports, 14(1), 23. https://doi.org/10.1007/s13668-024-00595-z

Li, L., & McAllister, F. (2022). Too much water drowned the miller: Akkermansia determines immunotherapy responses. Cell reports. Medicine, 3(5), 100642. https://doi.org/10.1016/j.xcrm.2022.100642

Longevity recipes

Berry Chia Jam

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