Mixed Berry Chia Jam Toast, Ricotta, Sunflower Seeds

BCBSIL Connect Team — Tue, 27 Jan 2026 14:18:57 GMT

Current Revision posted to Recipe Book by BCBSIL Connect Team on 1/27/2026 2:18:57 PM

Ingredients: Makes 4 servings

Jam
1/2 cup Water
1 1/2 cup Blueberries
1 1/2 cup Raspberries
1 1/2 cup Strawberries, halved
3 TBSP Lemon Zest, grated
1 TBSP Lemon Juice
1/3 cup Pure Maple Syrup
3 TBSP Chia Seeds

Toast
4 slices Multigrain Bread, sliced
1/2 cup Part Skim Ricotta
4 TBSP Sunflower Seeds

Directions:

In a pot combine water, blueberries, raspberries, strawberries, lemon zest, lemon juice, and maple syrup. Cook over medium. heat until berries let out their juices. Puree fruit with blender. Add chia seeds to jam and return to heat. Simmer for 1 more minute or just until chia seeds have softened. Chill.
Toast Bread. Top each slice with 2 tbsp jam, 2 tbsp ricotta, and 1 tbsp sunflower seeds.

Note: Recipe will produce extra jam.

Serving Size:
1 slice of Multigrain bread with 2 tbsp jam, 2 tbsp ricotta, and 1 tbsp sunflower seeds

Nutritional Information:
Cal: 230, Total Fat: 8g, Sat Fat: 2g, Sodium: 215mg, Carbs: 32g, Protein: 9g, Sugar: 8g, Fiber: 4g

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: Vegetarian, American, Diabetes/prediabetes - Carb Conscious, General Healthy - Health Conscious, Breakfast, High fiber, High blood pressure - Sodium Conscious

Mixed Berry Chia Jam Toast, Ricotta, Sunflower Seeds

Bridgett — Mon, 11 Mar 2024 20:52:05 GMT

Revision 12 posted to Recipe Book by Bridgett on 3/11/2024 8:52:05 PM

Ingredients: Makes 4 servings

Jam
½ cup Water
1 ½ cup Blueberries
1 ½ cup Raspberries
1 ½ cup Strawberries, halved
3 TBSP Lemon Zest, grated
1 TBSP Lemon Juice
1/3 cup Pure Maple Syrup
3 TBSP Chia Seeds

Toast
4 slices Multigrain Bread, sliced
½ cup Part Skim Ricotta
4 TBSP Sunflower Seeds

Directions:

In a pot combine water, blueberries, raspberries, strawberries, lemon zest, lemon juice, and maple syrup. Cook over medium. heat until berries let out their juices. Puree fruit with blender. Add chia seeds to jam and return to heat. Simmer for 1 more minute or just until chia seeds have softened. Chill.
Toast Bread. Top each slice with 2 tbsp jam, 2 tbsp ricotta, and 1 tbsp sunflower seeds.

Note: Recipe will produce extra jam.

Serving Size:
1 slice of Multigrain bread with 2 tbsp jam, 2 tbsp ricotta, and 1 tbsp sunflower seeds

Nutritional Information:
Cal: 230, Total Fat: 8g, Sat Fat: 2g, Sodium: 215mg, Carbs: 32g, Protein: 9g, Sugar: 8g, Fiber: 4g

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: Vegetarian, American, Diabetes/prediabetes - Carb Conscious, General Healthy - Health Conscious, Breakfast, High fiber, High blood pressure - Sodium Conscious

Mixed Berry Chia Jam Toast, Ricotta, Sunflower Seeds

BCBSIL Connect Team — Thu, 24 Aug 2023 20:59:44 GMT

Revision 11 posted to Recipe Book by BCBSIL Connect Team on 8/24/2023 8:59:44 PM

Ingredients: Makes 4 servings

Jam
½ cup Water
1 ½ cup Blueberries
1 ½ cup Raspberries
1 ½ cup Straberries, halved
3 TBSP Lemon Zest, grated
1 TBSP Lemon Juice
1/3 cup Pure Maple Syrup
3 TBSP Chia Seeds

Toast
4 slices Multigrain Bread, sliced
½ cup Part Skim Ricotta
4 TBSP Sunflower Seeds

Directions:

In a pot combine water, blueberries, raspberries, strawberries, lemon zest, lemon juice, and maple syrup. Cook over medium. heat until berries let out their juices. Puree fruit with blender. Add chia seeds to jam and return to heat. Simmer for 1 more minute or just until chia seeds have softened. Chill.
Toast Bread. Top each slice with 2 tbsp jam, 2 tbsp ricotta, and 1 tbsp sunflower seeds.

Note: Recipe will produce extra jam.

Serving Size:
1 slice of Multigrain bread with 2 tbsp jam, 2 tbsp ricotta, and 1 tbsp sunflower seeds

Nutritional Information:
Cal: 230, Total Fat: 8g, Sat Fat: 2g, Sodium: 215mg, Carbs: 32g, Protein: 9g, Sugar: 8g, Fiber: 4g

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: Vegetarian, American, Diabetes/prediabetes - Carb Conscious, General Healthy - Health Conscious, Breakfast, High fiber, High blood pressure - Sodium Conscious

Mixed Berry Chia Jam Toast, Ricotta, Sunflower Seeds

BCBSIL Connect Team — Fri, 30 Jul 2021 20:33:13 GMT

Revision 10 posted to Recipe Book by BCBSIL Connect Team on 7/30/2021 8:33:13 PM

Ingredients: Makes 4 servings

Jam
½ cup Water
1 ½ cup Blueberries
1 ½ cup Raspberries
1 ½ cup Straberries, halved
3 TBSP Lemon Zest, grated
1 TBSP Lemon Juice
1/3 cup Pure Maple Syrup
3 TBSP Chia Seeds

Toast
4 slices Multigrain Bread, sliced
½ cup Part Skim Ricotta
4 TBSP Sunflower Seeds

Directions:

In a pot combine water, blueberries, raspberries, strawberries, lemon zest, lemon juice, and maple syrup. Cook over medium. heat until berries let out their juices. Puree fruit with blender. Add chia seeds to jam and return to heat. Simmer for 1 more minute or just until chia seeds have softened. Chill.
Toast Bread. Top each slice with 2 tbsp jam, 2 tbsp ricotta, and 1 tbsp sunflower seeds.

Note: Recipe will produce extra jam.

Serving Size:
1 slice of Multigrain bread with 2 tbsp jam, 2 tbsp ricotta, and 1 tbsp sunflower seeds

Nutritional Information:
Cal: 230, Total Fat: 8g, Sat Fat: 2g, Sodium: 215mg, Carbs: 32g, Protein: 9g, Sugar: 8g, Fiber: 4g

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: Vegetarian, American, Diabetes/prediabetes - Carb Conscious, General Healthy - Health Conscious, Breakfast, High fiber, High blood pressure - Sodium Conscious

Mixed Berry Chia Jam Toast, Ricotta, Sunflower Seeds

BCBSIL Connect Team — Tue, 08 Jun 2021 14:40:25 GMT

Revision 9 posted to Recipe Book by BCBSIL Connect Team on 6/8/2021 2:40:25 PM

Ingredients: Makes 4 servings

Jam
½ cup Water
1 ½ cup Blueberries
1 ½ cup Raspberries
1 ½ cup Straberries, halved
3 TBSP Lemon Zest, grated
1 TBSP Lemon Juice
1/3 cup Pure Maple Syrup
3 TBSP Chia Seeds

Toast
4 slices Multigrain Bread, sliced
½ cup Part Skim Ricotta
4 TBSP Sunflower Seeds

Directions:

In a pot combine water, blueberries, raspberries, strawberries, lemon zest, lemon juice, and maple syrup. Cook over medium. heat until berries let out their juices. Puree fruit with blender. Add chia seeds to jam and return to heat. Simmer for 1 more minute or just until chia seeds have softened. Chill.
Toast Bread. Top each slice with 2 tbsp jam, 2 tbsp ricotta, and 1 tbsp sunflower seeds.

Note: Recipe will produce extra jam.

Serving Size:
1 slice of Multigrain bread with 2 tbsp jam, 2 tbsp ricotta, and 1 tbsp sunflower seeds

Nutritional Information:
Cal: 230, Total Fat: 8g, Sat Fat: 2g, Sodium: 215mg, Carbs: 32g, Protein: 9g, Sugar: 8g, Fiber: 4g

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: Vegetarian, American, Diabetes/prediabetes - Carb Conscious, General Healthy - Health Conscious, Breakfast, High fiber, High blood pressure - Sodium Conscious

Mixed Berry Chia Jam Toast, Ricotta, Sunflower Seeds

BCBSIL Connect Team — Fri, 19 Jun 2020 21:17:08 GMT

Revision 8 posted to Recipe Book by BCBSIL Connect Team on 6/19/2020 9:17:08 PM

Ingredients: Makes 4 servings

Ingredients: JAM

½ cup Water
1 ½ cup Blueberries
1 ½ cup Raspberries
1 ½ cup Straberries, halved
3 TBSP Lemon Zest, grated
1 TBSP Lemon Juice
1/3 cup Pure Maple Syrup
3 TBSP Chia Seeds

Ingredients: TOAST

4 slices Multigrain Bread, sliced
½ cup Part Skim Ricotta
4 TBSP Sunflower Seeds

Directions:

In a pot combine water, blueberries, raspberries, strawberries, lemon zest, lemon juice, and maple syrup. Cook over medium. heat until berries let out their juices. Puree fruit with blender. Add chia seeds to jam and return to heat. Simmer for 1 more minute or just until chia seeds have softened. Chill.
Toast Bread. Top each slice with 2 tbsp jam, 2 tbsp ricotta, and 1 tbsp sunflower seeds.

Note: Recipe will produce extra jam.

Serving Size:
1 slice of Multigrain bread with 2 tbsp jam, 2 tbsp ricotta, and 1 tbsp sunflower seeds

Nutritional Information:
Cal: 230, Total Fat: 8g, Sat Fat: 2g, Sodium: 215mg, Carbs: 32g, Protein: 9g, Sugar: 8g, Fiber: 4g

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: Vegetarian, American, Diabetes/prediabetes - Carb Conscious, General Healthy - Health Conscious, Breakfast, High fiber, High blood pressure - Sodium Conscious

Mixed Berry Chia Jam Toast, Ricotta, Sunflower Seeds

BCBSIL Connect Team — Wed, 25 Mar 2020 14:14:18 GMT

Revision 7 posted to Recipe Book by BCBSIL Connect Team on 3/25/2020 2:14:18 PM

Ingredients: Makes 4 servings

Ingredients: JAM

½ cup Water
1 ½ cup Blueberries
1 ½ cup Raspberries
1 ½ cup Straberries, halved
3 TBSP Lemon Zest, grated
1 TBSP Lemon Juice
1/3 cup Pure Maple Syrup
3 TBSP Chia Seeds

Ingredients: TOAST

4 slices Multigrain Bread, sliced
½ cup Part Skim Ricotta
4 TBSP Sunflower Seeds

Directions:

In a pot combine water, blueberries, raspberries, strawberries, lemon zest, lemon juice, and maple syrup. Cook over medium. heat until berries let out their juices. Puree fruit with blender. Add chia seeds to jam and return to heat. Simmer for 1 more minute or just until chia seeds have softened. Chill.
Toast Bread. Top each slice with 2 tbsp jam, 2 tbsp ricotta, and 1 tbsp sunflower seeds.

Note: Recipe will produce extra jam.

Serving Size:
1 slice of Multigrain bread with 2 tbsp jam, 2 tbsp ricotta, and 1 tbsp sunflower seeds

Nutritional Information:
Cal: 230, Total Fat: 8g, Sat Fat: 2g, Sodium: 215mg, Carbs: 32g, Protein: 9g, Sugar: 8g, Fiber: 4g

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: Vegetarian, American, Diabetes/prediabetes - Carb Conscious, General Healthy - Health Conscious, Breakfast, High fiber, High blood pressure - Sodium Conscious

Mixed Berry Chia Jam Toast, Ricotta, Sunflower Seeds

BCBSIL Connect Team — Fri, 14 Jun 2019 02:38:16 GMT

Revision 6 posted to Recipe Book by BCBSIL Connect Team on 6/14/2019 2:38:16 AM

Ingredients: Makes 4 servings

Ingredients: JAM

½ cup Water
1 ½ cup Blueberries
1 ½ cup Raspberries
1 ½ cup Straberries, halved
3 TBSP Lemon Zest, grated
1 TBSP Lemon Juice
1/3 cup Pure Maple Syrup
3 TBSP Chia Seeds

Ingredients: TOAST

4 slices Multigrain Bread, sliced
½ cup Part Skim Ricotta
4 TBSP Sunflower Seeds

Directions:

In a pot combine water, blueberries, raspberries, strawberries, lemon zest, lemon juice, and maple syrup. Cook over medium. heat until berries let out their juices. Puree fruit with blender. Add chia seeds to jam and return to heat. Simmer for 1 more minute or just until chia seeds have softened. Chill.
Toast Bread. Top each slice with 2 tbsp jam, 2 tbsp ricotta, and 1 tbsp sunflower seeds.

Note: Recipe will produce extra jam.

Serving Size:
1 slice of Multigrain bread with 2 tbsp jam, 2 tbsp ricotta, and 1 tbsp sunflower seeds

Nutritional Information:
Cal: 230, Total Fat: 8g, Sat Fat: 2g, Sodium: 215mg, Carbs: 32g, Protein: 9g, Sugar: 8g, Fiber: 4g

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: Vegetarian, American, Diabetes/prediabetes - Carb Conscious, General Healthy - Health Conscious, Breakfast, High fiber, High blood pressure - Sodium Conscious

Mixed Berry Chia Jam Toast, Ricotta, Sunflower Seeds

BCBSIL Connect Team — Fri, 14 Jun 2019 01:12:38 GMT

Revision 5 posted to Recipe Book by BCBSIL Connect Team on 6/14/2019 1:12:38 AM

Ingredients: Makes 4 servings

Ingredients: JAM

½ cup Water
1 ½ cup Blueberries
1 ½ cup Raspberries
1 ½ cup Straberries, halved
3 TBSP Lemon Zest, grated
1 TBSP Lemon Juice
1/3 cup Pure Maple Syrup
3 TBSP Chia Seeds

Ingredients: TOAST

4 slices Multigrain Bread, sliced
½ cup Part Skim Ricotta
4 TBSP Sunflower Seeds

Directions:

In a pot combine water, blueberries, raspberries, strawberries, lemon zest, lemon juice, and maple syrup. Cook over medium. heat until berries let out their juices. Puree fruit with blender. Add chia seeds to jam and return to heat. Simmer for 1 more minute or just until chia seeds have softened. Chill.
Toast Bread. Top each slice with 2 tbsp jam, 2 tbsp ricotta, and 1 tbsp sunflower seeds.

Note: Recipe will produce extra jam.

Serving Size:
1 slice of Multigrain bread with 2 tbsp jam, 2 tbsp ricotta, and 1 tbsp sunflower seeds

Nutritional Information:
Cal: 230, Total Fat: 8g, Sat Fat: 2g, Sodium: 215mg, Carbs: 32g, Protein: 9g, Sugar: 8g, Fiber: 4g

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: Vegetarian, American, Diabetes/prediabetes - Carb Conscious, General Healthy - Health Conscious, Breakfast, High fiber, High blood pressure - Sodium Conscious

Mixed Berry Chia Jam Toast, Ricotta, Sunflower Seeds

BCBSIL Connect Team — Fri, 14 Jun 2019 01:12:22 GMT

Revision 4 posted to Recipe Book by BCBSIL Connect Team on 6/14/2019 1:12:22 AM

Ingredients: Makes 4 servings

Ingredients: JAM

½ cup Water
1 ½ cup Blueberries
1 ½ cup Raspberries
1 ½ cup Straberries, halved
3 TBSP Lemon Zest, grated
1 TBSP Lemon Juice
1/3 cup Pure Maple Syrup
3 TBSP Chia Seeds

Ingredients: TOAST

4 slices Multigrain Bread, sliced
½ cup Part Skim Ricotta
4 TBSP Sunflower Seeds

Directions:

In a pot combine water, blueberries, raspberries, strawberries, lemon zest, lemon juice, and maple syrup. Cook over medium. heat until berries let out their juices. Puree fruit with blender. Add chia seeds to jam and return to heat. Simmer for 1 more minute or just until chia seeds have softened. Chill.
Toast Bread. Top each slice with 2 tbsp jam, 2 tbsp ricotta, and 1 tbsp sunflower seeds.

Note: Recipe will produce extra jam.

Serving Size:
1 slice of Multigrain bread with 2 tbsp jam, 2 tbsp ricotta, and 1 tbsp sunflower seeds

Nutritional Information:
Cal: 230, Total Fat: 8g, Sat Fat: 2g, Sodium: 215mg, Carbs: 32g, Protein: 9g, Sugar: 8g, Fiber: 4g

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: Vegetarian, American, Diabetes/prediabetes - Carb Conscious, General Healthy - Health Conscious, Breakfast, High fiber, High blood pressure - Sodium Conscious

Mixed Berry Chia Jam Toast, Ricotta, Sunflower Seeds

BCBSIL Connect Team — Fri, 14 Jun 2019 01:00:08 GMT

Revision 3 posted to Recipe Book by BCBSIL Connect Team on 6/14/2019 1:00:08 AM

Ingredients: Makes 4 servings

Ingredients: JAM

½ cup Water
1 ½ cup Blueberries
1 ½ cup Raspberries
1 ½ cup Straberries, halved
3 TBSP Lemon Zest, grated
1 TBSP Lemon Juice
1/3 cup Pure Maple Syrup
3 TBSP Chia Seeds

Ingredients: TOAST

4 slices Multigrain Bread, sliced
½ cup Part Skim Ricotta
4 TBSP Sunflower Seeds

Directions:

In a pot combine water, blueberries, raspberries, strawberries, lemon zest, lemon juice, and maple syrup. Cook over medium. heat until berries let out their juices. Puree fruit with blender. Add chia seeds to jam and return to heat. Simmer for 1 more minute or just until chia seeds have softened. Chill.
Toast Bread. Top each slice with 2 tbsp jam, 2 tbsp ricotta, and 1 tbsp sunflower seeds.

Note: Recipe will produce extra jam.

Serving Size:
1 slice of Multigrain bread with 2 tbsp jam, 2 tbsp ricotta, and 1 tbsp sunflower seeds

Nutritional Information:
Cal: 230, Total Fat: 8g, Sat Fat: 2g, Sodium: 215mg, Carbs: 32g, Protein: 9g, Sugar: 8g, Fiber: 4g

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: Vegetarian, American, Diabetes/prediabetes - Carb Conscious, General Healthy - Health Conscious, Breakfast, High fiber, High blood pressure - Sodium Conscious

Mixed Berry Chia Jam Toast, Ricotta, Sunflower Seeds

BCBSIL Connect Team — Fri, 14 Jun 2019 00:59:39 GMT

Revision 2 posted to Recipe Book by BCBSIL Connect Team on 6/14/2019 12:59:39 AM

Ingredients: Makes 4 servings

Ingredients: JAM

½ cup Water
1 ½ cup Blueberries
1 ½ cup Raspberries
1 ½ cup Straberries, halved
3 TBSP Lemon Zest, grated
1 TBSP Lemon Juice
1/3 cup Pure Maple Syrup
3 TBSP Chia Seeds

Ingredients: TOAST

4 slices Multigrain Bread, sliced
½ cup Part Skim Ricotta
4 TBSP Sunflower Seeds

Directions:

In a pot combine water, blueberries, raspberries, strawberries, lemon zest, lemon juice, and maple syrup. Cook over medium. heat until berries let out their juices. Puree fruit with blender. Add chia seeds to jam and return to heat. Simmer for 1 more minute or just until chia seeds have softened. Chill.
Toast Bread. Top each slice with 2 tbsp jam, 2 tbsp ricotta, and 1 tbsp sunflower seeds.

Note: Recipe will produce extra jam.

Serving Size:
1 slice of Multigrain bread with 2 tbsp jam, 2 tbsp ricotta, and 1 tbsp sunflower seeds

Nutritional Information:
Cal: 230, Total Fat: 8g, Sat Fat: 2g, Sodium: 215mg, Carbs: 32g, Protein: 9g, Sugar: 8g, Fiber: 4g

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: Vegetarian, American, Diabetes/prediabetes - Carb Conscious, General Healthy - Health Conscious, Breakfast, High fiber, High blood pressure - Sodium Conscious

Mixed Berry Chia Jam Toast, Ricotta, Sunflower Seeds

BCBSIL Connect Team — Thu, 13 Jun 2019 19:43:25 GMT

Revision 1 posted to Recipe Book by BCBSIL Connect Team on 6/13/2019 7:43:25 PM

Ingredients: Makes 4 servings

Ingredients: JAM

½ cup Water
1 ½ cup Blueberries
1 ½ cup Raspberries
1 ½ cup Straberries, halved
3 TBSP Lemon Zest, grated
1 TBSP Lemon Juice
1/3 cup Pure Maple Syrup
3 TBSP Chia Seeds

Ingredients: TOAST

4 slices Multigrain Bread, sliced
½ cup Part Skim Ricotta
4 TBSP Sunflower Seeds

Directions:

In a pot combine water, blueberries, raspberries, strawberries, lemon zest, lemon juice, and maple syrup. Cook over medium. heat until berries let out their juices. Puree fruit with blender. Add chia seeds to jam and return to heat. Simmer for 1 more minute or just until chia seeds have softened. Chill.
Toast Bread. Top each slice with 2 tbsp jam, 2 tbsp ricotta, and 1 tbsp sunflower seeds.

Note: Recipe will produce extra jam.

Serving Size:
1 slice of Multigrain bread with 2 tbsp jam, 2 tbsp ricotta, and 1 tbsp sunflower seeds

Nutritional Information:
Cal: 230, Total Fat: 8g, Sat Fat: 2g, Sodium: 215mg, Carbs: 32g, Protein: 9g, Sugar: 8g, Fiber: 4g

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: Vegetarian, American, Diabetes/prediabetes - Carb Conscious, General Healthy - Health Conscious, Breakfast, High fiber, High blood pressure - Sodium Conscious