Cinnamon: Spice for life
By Marge Perry | Better Homes and Gardens

’Tis the season for cinnamon, the common flavoring with uncommon benefits

WHAT IS IT?
An ancient spice made from tree bark, cinnamon’s flavor and aroma are universally appealing. It’s most popular at the holidays, but it has been a culinary partner in both sweet and savory cooking for thousands of years. Research indicates that cinnamon may positively affect blood sugar and cholesterol. It’s too early to know whether doctors will someday prescribe a trip to the spice aisle instead of the pharmacy, but the findings can inspire great table talk while enjoying cinnamon’s unmistakable and festive flavor.

HOW CINNAMON MAY BE GOOD FOR YOU

Lowers blood sugar. At the holidays, cinnamon is everywhere — in cookies, cake, cider — even savory dishes. That abundance may turn out to be a good thing, according to researchers who have seen encouraging results in the spice’s potential to lower blood sugar levels. But there also have been recent studies that show no benefit at all. “The confusion comes because cinnamon is best for lowering glucose when eaten with meals,” said Dr. James O’Keefe, director of the Preventive Cardiology Fellowship at St. Luke’s Mid America Heart Institute in Kansas City, Mo. Some researchers believe the more uncontrolled your blood sugar is, the bigger the benefit cinnamon may have.

May help reduce inflammation. Richard Anderson, a nutrition scientist at the USDA and one of cinnamon’s biggest proponents, led a number of studies in which cinnamon lowered blood sugar levels. Anderson also believes the aromatic spice has “potential to significantly affect any inflammatory disease,” including heart disease, asthma and arthritis.

The bottom line, O’Keefe said, is that “cinnamon is natural, inexpensive and a powerful antioxidant. It is not a substitute for medication, but as an adjunct to a good diet and exercise, it may help.”

ADDING IT TO YOUR DIET

It’s easy to add cinnamon to baked goods. Here are many delicious ways to add cinnamon to other foods:

Sprinkle over hot or cold cereal

Stir into coffee or hot chocolate

Shake over nuts, popcorn or sweet/hot snack mixes

Boil cinnamon sticks to make cinnamon tea

Stir into yogurt

IMPORTANT TO KNOW

More is not better: In higher amounts, the body may deactivate some of cinnamon’s healthful components. Also, read supplement labels carefully. Many of the compounds in cinnamon that are good for you are water-soluble and are not present in cinnamon oil-based supplements.

Spice-rubbed Lamb Chops

1 teaspoon shredded orange peel

1 teaspoon ground cinnamon

1/4 teaspoon ground cumin

1/8 teaspoon salt

8 lamb rib chops, cut 1 inch thick (1 3/4 pound total), frenched, if desired

2 teaspoons olive oil

1 medium carrot, halved lengthwise and sliced

1/2 cup chopped onion

1/2 cup water

1 (14.5-ounce) can diced tomatoes

3/4 cup canned chickpeas (garbanzo beans), rinsed and drained

1/2 cup whole-wheat couscous

1/4 cup snipped fresh Italian (flat-leaf) parsley

Orange wedges

In bowl, combine orange peel, cinnamon, cumin, and salt. Trim fat from lamb chops. Rub orange peel mixture over both sides of chops. In 12-inch nonstick skillet heat oil over medium-high heat. Add lamb chops. Reduce heat to medium. Cook 9 to 11 minutes for medium (160 degrees), turning halfway through. Remove from skillet. Keep warm. Add carrot and onion to skillet; cook and stir 3 minutes. Slowly add water, undrained tomatoes, and chickpeas. Bring to boiling. Stir in couscous. Top with chops. Remove from heat. Let stand 5 minutes. Transfer lamb chops to platter. Fluff couscous with fork. Serve with lamb chops. Sprinkle couscous with parsley. Serve with orange wedges.

Makes 4 servings.

Per serving: 434 calories, 11 grams fat (4 grams saturated fat), 105 milligrams cholesterol, 531 milligrams sodium, 42 grams carbohydrates, 8 grams fiber, 41 grams protein.

Pork Skewers and Peanut Sauce

1 pound boneless pork (such as loin or tenderloin), cut in 1-1/2-inch pieces

1 small red sweet pepper, seeded and cut in 1-1/2-inch pieces

1 cup fresh pineapple, cut into 1-1/2-inch pieces

5 tablespoons water

2 tablespoons creamy peanut butter

2 tablespoons finely chopped fresh pineapple

1 to 2 teaspoon finely chopped serrano pepper

1 small clove garlic, minced

1/2 teaspoon ground cinnamon

1/2 teaspoon reduced-sodium soy sauce

Preheat broiler. Alternately thread pork, sweet pepper,and pineapple on 6- to 8-inch skewers. Broil 4 to 5 inches from heat for 10 to 12 minutes or until pork is just slightly pink in center, turning once halfway through. Meanwhile, for sauce in small saucepan combine remaining ingredients. Heat over very low heat until melted and nearly smooth, whisking constantly. Serve with pork skewers.

KITCHEN TIP: When handling peppers wear rubber gloves and wash hands thoroughly after chopping.

Makes 6 appetizer servings.

Per serving: 134 calories, 4 grams total fat (1 gram saturated fat), 49 milligrams cholesterol, 82 milligrams sodium, 6 grams carbohydrates, 1 gram fiber, 18 grams protein.

Overnight Apple-Cinnamon Oatmeal

4 cups water

1-1/2 cups apple juice

1 cup steel-cut oats

1/2 cup regular barley (not quick-cooking)

1 teaspoon ground cinnamon

1/2 teaspoon grated fresh ginger or

1/4 teaspoon ground ginger

1/4 teaspoon salt

1/4 cup packed brown sugar

1/3 cup coarsely chopped pecans, toasted

2 medium apples, coarsely chopped

Honey (optional)

Fat-free milk (optional)

Line a 3-1/2- or 4-quart slow cooker with a disposable slow-cooker liner. In slow cooker, combine water, apple juice, oats, barley, cinnamon, ginger, and salt. 2. Cover and cook on low-heat setting for 6 to 7 hours. Before serving, stir in brown sugar. Top with pecans and apples. Serve with honey and milk. Makes 8 servings.

KITCHEN TIP: Find disposable slow-cooker liners in the wraps and bags section of supermarkets.

Per serving 218 calories, 5 grams fat (0 grams saturated fat), 0 milligrams cholesterol, 81 milligrams sodium, 40 grams carbohydrates, 5 grams fiber, 5 grams protein.

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