Tagged with 'cinnamon'

This spice has more health benefits than you'd ever expect, including heart health!

Let ashwagandha shuttle you to dreamland. This root is a common ingredient in moon milk and is used by chefs all around the globe.

You can't go wrong with this Pumpkin Gingerbread recipe, and when you include the spiced buttercream frosting, it's simply amazing! Another cool reason to try this dessert are the impressive ingredients it contains. 

Here are 5 of the stand-out ingredients:

#1: Pumpkin

Let's start with the pumpkin. It's packed with the antioxidant, beta-carotene, which is critical for eye health. If you've ever seen white spots after a light shined directly into your eyes or a camera flash went off, you're more than likely low in beta-carotene.  

#2: Coconut

There are different types fats and 65% of the fat found in coconut is medium-chain fatty acids, which is metabolized differently than other fats and what makes coconut so special and beneficial. Medium chain fatty acids are absorbed and shuttled directly to the liver, where they are oxidized (burned) for energy. Medium-chain fatty acids help lower the risk of both atherosclerosis and heart disease. 

An addition benefit of coconut is due to a type of medium-chain fatty acids found in a coconut--Lauric acid, which appears to have antiviral and antifungal properties, and support immune function. 

#3: Cinnamon

Cinnamon is a good fiber source and is studied for its numerous health benefits, including helping stabilize blood glucose levels. Cinnamon may also have antibacterial and antifungal properties. It’s active against Candida albicans, the fungus that causes yeast infections and thrush, and Helicobacter pylori, the bacteria responsible for stomach ulcers.

#4: Chia

Chia seeds contain fiber, protein, calcium, magnesium, copper, iron, and zinc, among many other nutrients. I especially love how they help with hydration due to their ability to absorb up to 9-10 times their weight in water!  

#5: Walnuts

Walnuts contain a lot of healthy fat. They're high in monounsaturated fat and contain a plant-based form of omega-3 fats, which can help reduce bad cholesterol levels and lower your risk of heart disease and stroke. 

Pumpkin Gingerbread with Spiced Buttercream

Ingredients:

1 cup canned pumpkin

3 Tbsp pure maple syrup

¾ cup sugar

1/3 cup coconut oil (or canola), softened

¼ cup blackstrap molasses

Chia egg (1 Tbsp chia + 3 Tbsp water)

1 2/3 cups unbleached all-purpose flour

1¼ tsp baking soda

2 tsp pumpkin pie spice (OR 1 tsp cinnamon, ½ tsp nutmeg,  ½ tsp ginger)

1 tsp sea salt

1 tsp baking powder

1/8 tsp ground cloves

½ cup toasted chopped walnuts

Directions: Preheat oven to 350 F. Line a regular sized loaf pan with parchment paper and lightly oil on top.

Toast the walnuts on a baking sheet for about 10-12 minutes until golden. Remove from oven and set aside.

Combine the following ingredients (pumpkin, maple syrup, sugar, coconut oil, molasses, chia egg) in a medium-sized mixing bowl and blend well.

In a large bowl, combine the dry ingredients. Add the wet mixture to the dry, and stir well. Stir in the toasted nuts.

Pour the batter into the pan, smooth out with wet spoon, and bake for 50-60 minutes or until an inserted toothpick comes out clean. Allow to cool before removing from pan.

While it is baking, make your spiced buttercream frosting (see below). Serves eight 1-inch slices. 

Spiced Buttercream Frosting

Buttery, sweet, fluffy, spicy…and vegan to boot! The perfect Fall-spiced frosting.

Ingredients:

½ cup Earth Balance Butter Stick, softened

1¾ cup icing sugar (aka: confectioner’s sugar)

1 tsp pure vanilla extract

1 Tbsp pumpkin pie spice (yes, a full tablespoon!)

1 Tbsp almond milk (as needed to thin out to desired consistency)

Directions: Whip the butter with a mixer until smooth. Now add half of the icing sugar and blend well, stopping to scrape the side of bowl as needed. Now add in the vanilla, pumpkin pie spice, and almond milk (if needed). Mix well. Add in the remaining icing sugar and blend for several minutes, stopping to scrape the sides of the bowl. Once the Gingerbread has fully cooled, spread on the icing using a wet spatula.

Recipe and Image courtesy of Angela at oh she glows 

Cinnamon is definitely my favorite spice because, duh, it’s really delicious. It’s also so versatile and easy to add to many different foods. I add it to smoothies, Greek yogurt, oatmeal, fresh fruit, sweet potatoes, homemade bars, French toast, homemade waffle and pancake mix, and steep it in chai tea.

A fun fact about cinnamon—it comes from a small tree that grows in India, Sri Lanka, Indonesia, Brazil, Vietnam, and Egypt. It’s also one of the oldest known spices.

The characteristic flavor and aroma of cinnamon comes from a compound in the essential oil of the cinnamon tree bark, called cinnamonaldehyde.

Besides using cinnamon in cooking, cinnamon is also thought to have health benefits.

Research on Cinnamon for Health

Nutrition Content

Cinnamon provides high amounts of calcium and fiber, and one teaspoon provides 23% of the daily recommended value in manganese. What’s manganese good for? A lot, actually! It helps the body form strong bones, connective tissue, and sex hormones, and is essential for optimal brain and nerve function. It helps metabolize fat and carbohydrates, and is an important part of the antioxidant enzyme, superoxide dismutase, which helps neutralize free radicals that can damage cell membranes and DNA.

Blood Sugar Balance

This culinary spice has been researched for its blood sugar balancing effects. Cinnamon slows the rate in which the stomach empties after meals. This is important because it decreases the rise in blood sugar levels after eating.

Compounds in cinnamon may be effective in controlling blood sugar after eating in normal weight and obese adults. The mechanism is not exactly sure, but the cinnamon may improve the activity of insulin and the cells’ ability to use glucose, which ultimately helps lower fasting blood sugar levels.  

Anti-Microbial Activity

Preliminary lab and animal studies have found cinnamon may have antibacterial and antifungal properties. It’s active against Candida albicans, the fungus that causes yeast infections and thrush, and Helicobacter pylori, the bacteria responsible for stomach ulcers.

Antioxidant Power!

Cinnamon is loaded with powerful antioxidants, such as polyphenols. Even in the food processing industry, antioxidants have been used to delay or prevent food spoilage.

Cinnamon's Use in Traditional Medicine

Traditional Chinese Medicine

Chinese tradition values cinnamon for its warming qualities. The twigs and bark of the cinnamon tree are said to warm the body, invigorate the circulation, and harmonize the energy of the upper and lower body. Traditionally, cinnamon twig is used when the peripheral circulation is poor and cinnamon bark is used when the entire body is cold. Another use for cinnamon may be prescribed, often in combination with another warming substance such as ginger, to ward off colds.  

Ancient India’s Healing Tradition (Ayurvedic Medicine)

Ayurveda uses cinnamon to stimulate circulation as well as to increase the bio-availability of other herbs. Ayurvedic healers prescribe remedies based on an individual’s dosha type. Ayurveda sees cinnamon as an appropriate remedy for people who belong to the kapha type and the vata type since cinnamon tends to have a heating and energizing effect. People who belong to the pitta type can consume cinnamon in moderation.

If you’re looking for a soothing and warming drink, try milk warmed with cinnamon, turmeric, ginger, and a pinch of cayenne pepper before bedtime.

Cinnamon is more than just a savory spice. Add it to your fresh apple juicer drinks, in homemade pecan/cacao nibs energy bars, or your favorite tea.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

References:

Hlebowicz J. Effect of cinnamon on postprandial blood glucose, gastric emptying, and satiety in healthy subjects. Am J Clin Nutr. 2007 Jun;85(6):1552-6.

Hlebowicz J. Effects of 1 and 3 g cinnamon on gastric emptying, satiety, and postprandial blood glucose, insulin, glucose-dependent insulinotropic polypeptide, glucagon-like peptide 1, and ghrelin concentrations in healthy subjects. Am J Clin Nutr. 2009 Mar;89(3):815-821. http://ajcn.nutrition.org/content/89/3/815.long

Rao PV and Hua Gan S. Cinnamon: A Multifaceted Medicinal Plant. Evid Based Complement Alternat Med. 2014; 2014:642942.

http://healthygoods.com/red-ape-cinnamon-organic-ground-cinnamon-3-6-oz.html

http://healthygoods.com/red-ape-cinnamon-organic-cinnamon-sticks-1-12-oz.html

Pumpkin and a blend of chai flavors (nutmeg, cardamom, cinnamon) makes for a good tasting drink.

With the heat wave we’re experiencing, I find my appetite waning and no desire to crank up the oven or stovetop to cook anything hot!  I need some high-nutrient, protein-packed, go-to smoothie recipes!  I found this one by Kimberly Snyder and thought it looked delicious, quick, easy, and just what I’m looking for on a hot, summer day.

I’m adding this smoothie to my repertoire as a breakfast, post-workout drink, or snack.  It’s packed with protein, antioxidants from the cinnamon, and plant based omega-3 fatty acids from the chia seeds.  Try it out!

Ingredients:

• 2 cups unsweetened almond milk or water, or a 50/50 combination
• 1/4 cup hemp or brown rice protein powder
• 1-2 Tbs. chia seeds
• 1/2 frozen acai smoothie packet
• Liquid stevia to sweeten
• ½ tsp. cinnamon
• ½ tsp. vanilla extract

Makes one 24-ounce serving

Directions:

Add the almond milk and/or water to the blender first, then the other ingredients. Blend until smooth.  The acai smoothie packet can be found in the refrigerator section of most health food stores, but don’t worry if you don’t include it.  Consider increasing the cinnamon a tad and the smoothie will still be delicious!

What do you think?  Let us know!

In Health and Happiness, 

Kelly Harrington, MS, RD

Registered Dietitian Nutritionist for Healthy Goods

Image and recipe property of Kimberly Snyder

Potato salad is a summertime classic, but with all that mayonnaise, it’s not exactly what the doctor ordered for overall health! 

Swap your mayonnaise-laden, white potato salad for this colorful and nutritious recipe, which features sweet potatoes, a lively citrus dressing, and vitamin-rich spinach. 

The sweet potatoes are rich in beta carotene...they have more beta-carotene (a whopping 25,000 IU in one baked sweet potat with skin), vitamin C, folate, calcium and manganese than white spuds.  Another plus...even the seasonings in this recipe have nutritional benefits.

Ginger and turmeric have anti-inflammatory properties, while cinnamon helps control blood sugar. 

If you have leftovers, just heat in the microwave to warm the sweet potatoes and wilt the spinach for an appealing side dish.

Ingredients:

1/3 cup thinly sliced red onion

3 Tbsp sliced almonds

1 lb. sweet potatoes (1 large or 2 small), peeled and cut into ¾-inch chunks (2 ¾ cups)

¼ cup fresh orange juice

4 tsp lemon juice

½ tsp honey

½ tsp minced garlic (1 clove)

½ tsp ground cinnamon

½ tsp ground ginger

½ tsp turmeric

¼ tsp salt, or to taste

1/8 tsp pepper

2 Tbsp extra-virgin olive oil

4 cups baby spinach, washed and dried

Directions:

1.  Place the peeled, sliced onion in a medium bowl and cover with ice water.  Let soak for 10 to 15 minutes, stirring them once or twice before draining and using them in your recipe.

Tip: 

2.  Toast almonds:  spread almonds in a small baking pan; toast in 350-degree oven 10 to 15 minutes.  Let cool.

3.  Meanwhile, place sweet potatoes in a large saucepan.  Cover with water and bring to a simmer.  Reduce heat to medium-low, cover and cook 5 to 7 minutes or just until tender but still firm.  Drain.

4.  While sweet potatoes are cooking, whisk orange juice, lemon juice, garlic, cinnamon, ginger, turmeric, salt and pepper in large bowl.  Whisk in oil.  Reserve 3 tablespoons of this dressing for spinach.

5.  Add hot sweet potatoes to dressing in bowl.  Drain onions and add to sweet potatoes; toss gently with rubber spatula to mix.  Toss spinach with reserved 3 tablespoons dressing in a large bowl.  Mound spinach on 4 plates.  Top with sweet potato salad and sprinkle with toasted almonds.  Serve warm. 

Yield:  4 servings (3/4 cup sweet potato salad and 1 cup spinach salad).

Per Serving:  Calories: 210.  Total fat: 9 grams.  Saturated fat: 1 gram.  Cholesterol: 0 milligrams. Sodium: 220 milligrams. Carbohydrate: 33 grams.  Fiber: 5 grams.  Sugars: 8 grams.  Protein: 3 grams.  Vitamin A: 350% DV.  Vitamin C: 45% DV.

Enjoy!

 Kelly Harrington, MS, RD

Registered Dietitian Nutritionist for Healthy Goods

Recipe courtesy of Tufts University Health & Nutrition Letter.  June 2013.