Our mulberry tree finally produced enough berries to feed us and the animals around us. The tree is about four years old and has been making berries since the first year, just not enough for all of us.
According to Healthline, mulberries are a powerhouse of vitamins and antioxidants. A hundred grams of fresh mulberries provides 43 calories, 1.4 g of protein, and 1.7g of fiber. They also offer 10 g of carbs, where 8 g of it is simple sugar.
The riper the fruit, the better. The deep dark color indicates the high content of antioxidants and flavonoids, helping the body eliminate free radicals.
Mulberries are high in vitamin C, K1, and E. They are also a good source of iron and potassium.
All these nutritional benefits suggest that mulberries may help regulate blood cholesterol and sugar. Also, they may decrease cancer risks.
Is fruit jam nutritious?
It is important to specify that we are talking about homemade jams, not sugar and additive-loaded store-bought jams.
Homemade jam can be a great way to enjoy the nutritional benefits of fresh fruits while controlling the amount of added sugar and preservatives. Making jam at home is also a fun and rewarding activity that can be enjoyed alone or with friends and family.
Although cooking may destroy some of the fruit’s nutritional value, studies have shown that the amount of antioxidants is still significant. Some vitamins may undergo some degradation, but due to evaporation, the ratio of vitamin to volume remains relatively the same.
Certainly, the high sugar content of jams could be concerning. However, one should not take it by the spoonful. One tablespoon per serving is plenty. Moreover, you may consider using better sweeteners such as honey or real maple syrup. Additionally, homemade jams can be a healthier option, as you can control the ingredients and sugar levels.
Fruit jam can be nutritious, depending on the ingredients used and the process of making it. If the jam is made with fresh, ripe fruits and minimal added sugar, it can be a healthy addition to a balanced diet.
Mulberry Jam
Ingredients
Method
- After delicately washing the berries and draining them, place them in a heavy-bottomed pan.
- Add in the sugar and mix.
- Cover the pan and set aside overnight or for a few hours to soften the fruits.
- The next day, place the pan on medium heat and bring to a boil.
- Place a small glass or porcelain, not metal or plastic, plate in the freezer for later use.
- Reduce the heat and simmer, uncovered, for about 45 to 50 minutes.
- Drop some of the jam juice on the cold plate using a spoon. If the jam is ready, it should thicken fast on the plate.
- You may use an immersion blender to puree the jam for a smoother consistency,
- Have clean glass jars ready for filling.
- Ladle the hot jam into the jars.
- Tap the jars on the counter or table to release the air bubbles, then place the lid tightly.
- Flip the jars upside down for an hour, then flip them back up. You should hear the pop of the seal.
- Well-sealed jars can be stored in a cool, dark place for months. The ones that did not seal may be stored in the fridge for immediate use.
