Every month we explore the who, what, where, when and why of an important topic so by the end of the month, you’ll have more information and confidence to make meaningful changes to eat and live better with IBD.

Much of our newsletter content in 2021 will focus on getting back to the basics.  

This month’s theme: The Advantages of Frozen Fruit

Most of us don’t eat the recommended 1-2 cups of fruit per day any time of the year, but eating fruit in the winter is especially difficult because fresh fruit is scarce (more so in some parts of the world than others). No problem! Go frozen. 

Over the past two weeks we talked about why fruit is an important part of a well-balanced diet, its many health benefits, specifically for those with IBD, and practical tips for adding more frozen fruit to your diet.

Week 1: The Many Advantages of Frozen Fruit

Week 2: The Many Ways to Eat Frozen Fruit

Week 3: The Many Uses for Frozen Fruit

Jammin’ Jam

Bertina says… 

As much as I would like to eat all kinds of fruits all year long, clementines and oranges are usually my “go to” fruits in the winter months when many of my favorite fruits are not in season. So what do I do when I’m craving berries, melons, and other seasonal fruits? Frozen fruits to the rescue! 

As Scott mentioned last week, we stock up on frozen fruit in the winter. And while Scott and Kyla dance to the sound of a blending smoothie, I go for a different jam. Fruit jam, that is ;)

I love me some homemade jams - ALL.YEAR.LONG. Some of our favorites include mixed berries, peach, blueberries + peach, mango, and blueberries. My love for jam has definitely rubbed off on Kyla. She gets specific when she wants a PB&J sandwich, usually asking for peach or raspberry. I’m a proud mama :)   

One great thing about making your own is that you can make so many flavors using one basic formula. Experiment with different flavor combinations and feel free to mix your favorites together!  

Now let’s start that jam party!

Ingredients

• 2 cups frozen fruits, thawed (ex. 2 cups blueberries or 1 cup each of your favorite fruits)*
• 3 tbsp water
• 1-2 tbsp maple syrup or honey (depends on how sweet you like it) 
• 1 tsp lemon juice
• 2 tsp arrowroot powder
• ½ tsp vanilla extract 

Optional: For more umph, add a dash of ginger, or grate some orange peel.

Make it

1. Place fruit, 2 tbsp water, sweetener, lemon juice, and vanilla extract in a saucepan over medium heat. Mash the fruit with a potato masher or large fork into a chunky texture.
2. Bring fruit mixture to a boil and then simmer on low heat for 15 minutes, stirring occasionally.
3. In the meantime, mix arrowroot powder with the remaining 1 tbsp of water until you no longer see clumps. Set aside. ** note that you can add the arrowroot powder to the jam mixture while it’s simmering but clumps might form.
4. Pour the arrowroot mixture into the saucepan with the fruit and mix in. Allow to thicken (about 30 seconds)
5. Once it thickens, remove from heat. Keep in mind, it will thicken as it cools.

Storing Jam

Because this jam isn’t canned, it must be stored in the refrigerator or freezer. It will last several weeks in the fridge and can be frozen for up to three months.

________

Did you know that smoothies are one of the simplest and tastiest ways for people with inflammatory bowel disease to consume wholesome foods, including fruits, vegetables and other high-fiber foods, like nuts and seeds EVEN while following a “low-fiber” diet.

Learn everything you ever wanted to know in our book Smoothies to the Rescue!  

Check it out

Do you have a question or comment about these topics, or something else? Just reply with your to this email and it may appear in an upcoming newsletter.

In good health,

Colleen, Bertina & Scott