This blueberry fruit spread is a practical Cook to Train staple. I regularly use fruit spreads as an easy, digestible carbohydrate source to support glycogen replenishment around training, especially on higher-volume or endurance-focused days.

I had been buying “no added sugar” fruit spreads, but after checking the labels, many still rely on fruit juice concentrates from grapes or dates, which significantly increase sweetness and sugar density. This version keeps things simple: whole blueberries, a little lemon juice for balance, and gentle reduction. No concentrates, no fillers, just fruit.

It’s easy to portion, quick to make, and fits neatly into a performance-focused diet, whether that’s spread on rice cakes, added to oats, or paired with yoghurt post-training.

Nutrition (approximate):

Based on 250 g blueberries, no added sweeteners.
• Total calories (whole jar): ~145 kcal
• Calories per 100 g: ~58 kcal
• Calories per tablespoon (≈15 g): ~9 kcal

Macro profile (per 100 g, approx):
• Carbohydrates: ~14 g
• Sugars (naturally occurring): ~10 g
• Fibre: ~2–3 g
• Fat: ~0 g
• Protein: ~0.5 g

This keeps the spread carbohydrate-focused, low fat, and easy to integrate into a Cook to Train approach without unnecessary sugar loading.