SIMPLE STRAWBERRY JAM

This strawberry packed jam is high in fibre and a rich source of antioxidants. It’s versatile and can be enjoyed in many ways. Our favourite serving suggestions?

  • Stir a spoonful into natural greek yogurt for a delicious snack

  • Mix through your morning oats for extra sweetness 

  • Serve with peanut butter or ricotta on wholegrain toast

Recipe: Serves 6-12

Ingredients:

4 cups fresh strawberries, chopped

1 tbsp maple syrup or honey

½ lemon, juiced

⅓ cup chia seeds

Method:

  1. Add chopped strawberries to a small saucepan over a medium heat

  2. Add the lemon juice and cook until the strawberries become soft and easily break down (~10min)

  3. Add the maple syrup and mix evenly

  4. Remove from heat and break down strawberries using a potato mashed until your desired texture 

  5. Add the chia seeds and stir through until mixed evenly

  6. Leave to cool before transferring to an airtight jar and store in the fridge.

Lifestyle dietitian, sport dietician, nutritionists Michelle Theodosi, Erika Hung and Sarah Lombardi provide private, personalised nutrition consultation, workshop, presentation. Based in Sydney: Sylvania, Sutherland, Balmain, Birkenhead, Drummoyne,…
Strawberry chia jam enjoy.png
 

LOVED THIS RECIPE? THEN YOU WILL ENJOY THIS…

E-BOOKS
The Mediterranean Diet: Beginner's guide to eating more Mediterranean

THE MEDITERRANEAN DIET EBOOK: BEGINNER'S GUIDE TO EATING MORE MEDITERRANEAN

Your one-stop guide to eating more Mediterranean. This ebook will leave you confident in taking the principles of the Med Diet and whisking, stirring, simmering them into meals that truly taste delicious.

Over 20 Dietitian-curated drool-worthy recipes, covering breakfast, lunch, dinner, dressings and snacks. Plus, a practical snack product guide with everyday eating tips and a weekly challenge list to tick off.

Like a cookbook but with a twist. Because each recipe, tip and suggestion is Dietitian-approved and tested.

SHOP NOW
 

HUNGRY FOR more? Select from our library of articles and recipes written by our dietitians:

RECIPES & ARTICLES
Ozempic, Wegovy or Mounjaro causing bloating or constipation? What to know about GLP-1 gut side effects
Ozempic, Wegovy or Mounjaro causing bloating or constipation? What to know about GLP-1 gut side effects

Bloating, constipation, reflux or nausea on Ozempic, Wegovy or Mounjaro? GLP-1 medications can slow and disrupt digestion, which explains those uncomfortable gut side effects. Here’s what’s happening in your body and how to support your digestion.

IBS-friendly savoury veggie muffins for sensitive guts
IBS-friendly savoury veggie muffins for sensitive guts

“IBS-friendly” doesn’t have to mean cutting everything out. These savoury veggie muffins use a gentle fibre approach to support digestion while still being filling, nourishing and satisfying. A practical, non-restrictive recipe for managing IBS symptoms without turning food into a rule book.

What actually matters more than calories when you’re trying to heal your relationship with food
What actually matters more than calories when you’re trying to heal your relationship with food

Calorie counting has it’s place (sometimes). But if you’re trying to heal your relationship with food, it can often do more harm than good. Let’s unpack what actually matters more than calories and three gentle, evidence-based strategies we use to support sustainable health (sans restriction, guilt or tracking).

IBS-Friendly One Pot Risoni Bolognese
IBS-Friendly One Pot Risoni Bolognese

Say hello to an IBS-friendly one pot risoni bolognese that supports gut comfort without restrictive diets. Our dietitian-approved recipe uses gentle fibre strategies to help reduce bloating and digestive discomfort, while still giving you all the flavour, fibre and satisfaction you deserve when navigating IBS.

Diet Tips While on GLP-1 Medications for Insulin Resistance
Diet Tips While on GLP-1 Medications for Insulin Resistance

Have you started Ozempic, Wegovy or Mounjaro for insulin resistance? We know it can feel equal parts hopeful and confusing. Appetite feels different, hunger cues change, meals feel “heavier” and food suddenly feels quieter and less appealing. If you’re wondering “what am I actually meant to eat now?”, this blog will help unpack what’s actually happening, why nutrition is still important and how to approach food in a way that supports insulin resistance without falling into restriction, food rules or guilt.

Fibremaxxing for PCOS? Here’s How to Boost Fibre Without the Bloat
Fibremaxxing for PCOS? Here’s How to Boost Fibre Without the Bloat

If you’ve been on TikTok and insta lately, you’ve definitely seen “fibremaxxing” trending. And if you live with PCOS, fibre isn’t just a wellness buzzword. It’s an underrated tool for blood sugar control, gut health and hormones. The catch? Going from zero to hero with fibre can leave you bloated and uncomfortable. So, here’s what fibre does for PCOS, why it matters and how to hit that sweet spot between not enough and way too much.

Feeling dizzy after meals? Here’s how nutrition can help with POTS
Feeling dizzy after meals? Here’s how nutrition can help with POTS

If you’re living with POTS, that post-meal dizziness isn’t in your head, it’s a real physiological reaction. Thankfully, simple nutrition tweaks can actually make a difference. It’s all about understanding how food affects blood flow and fluid balance. Here are our top four strategies to ease those dizzy spells and feel more in control after eating.

4 Subtle Signs You’re Not Drinking Enough Water (Backed by Science)
4 Subtle Signs You’re Not Drinking Enough Water (Backed by Science)

Yes, water is essential. But between life admin, back-to-back meetings and chasing kids and/or career goals, it’s normal to forget to drink enough. You might not feel parched, but mild dehydration sneaks up in surprisingly subtle ways. Here’s four science-backed signs you might need more fluids and some practical hydration tips that don’t involve chugging litres of plain water (unless that’s your thing, no judgment).

Protein Timing and ADHD: How to Eat for Better Focus, Mood and Energy
Protein Timing and ADHD: How to Eat for Better Focus, Mood and Energy

Turns out, being strategic with your protein when you have ADHD can support attention, mood and emotional regulation throughout the day. Here’s everything you need to know about structuring meals and snacks, how much protein you need and easy high-protein food swaps.

Easy Silken Tofu Chocolate Mousse (Dairy-Free & Gut-Friendly)
Easy Silken Tofu Chocolate Mousse (Dairy-Free & Gut-Friendly)

This easy creamy silken tofu chocolate mousse is dairy-free and rich in polyphenols and fibre, perfect for a gut-loving, feel-good dessert (with no sacrifice on taste). Discover how cacao and dark chocolate support gut health without compromising indulgence.

The Gut-Endometriosis Connection: How Food Can Help Manage Symptoms
The Gut-Endometriosis Connection: How Food Can Help Manage Symptoms

Gut health plays a powerful role in managing endometriosis symptoms, especially through its impact on oestrogen levels, inflammation and digestion. The good news? It’s about adding in foods, not an extreme or restrictive diet. Here’s what the science says about the gut-endometriosis connection.

The Best Foods to Lower High Blood Pressure Naturally
The Best Foods to Lower High Blood Pressure Naturally

Have you been told to "just cut out salt" to lower your blood pressure, but feel like that is overwhelming and well… restrictive? Or, wish there was more to it than just avoiding salt? You're not alone. But here’s the good news: it is not just about what you take away, it’s also about what you add in. Foods rich in potassium, magnesium, calcium, nitrates and fibre can actively lower blood pressure. Read on to learn how and what foods you can focus on “crowding in”.

15 Expert-Backed Foods to Lower Cholesterol Without Cutting Out Your Favourites
15 Expert-Backed Foods to Lower Cholesterol Without Cutting Out Your Favourites

A lot of advice about reducing cholesterol focuses on what to cut out. But, that approach is demotivating, restrictive and… unsustainable. What if you focused on adding in foods instead? The great news is, consuming more of certain nutrients can lower cholesterol and make a meaningful difference. Let’s break down what those are and our top 15 foods to crowd into your diet.

RecipesMichelle TheodosiThe Lifestyle Dietitianrecipe, healthy lifestyle