CINNAMON
Happy New Year! This month marks the launch of my website, Back to Basics!
My all-time favorite spice is cinnamon…For years, I have been educating others about the benefits of embracing a simpler lifestyle by using basic foods and cooking techniques to create meals rich in nutrients and promote overall health. Returning to the foundational foods our ancestors once consumed and adopting a simpler way of living can bring peace—not only at the cellular level but also to our hearts.
I hope that you find joy in food in its more natural state and that, as you make small changes, you’ll begin to feel better and see how these adjustments can lead to monumental transformations over time.
The launch of my website makes it easier to access both past and current articles while expanding into other aspects of a healthy lifestyle. Each year, I choose a theme to focus on, and I’m thrilled to explore the healing benefits of herbs and spices in 2025. The Spices of Life each have their incredible benefits, and I’ll guide you on how to incorporate them into your meals. Featured ingredients will include cinnamon, basil, turmeric, garlic, ginger, cayenne, black pepper, beetroot, ashwagandha, quercetin, and maca.
My mission is to inspire you to try these foods in different forms and experiment with new ways to use them in your everyday meals. Let’s make 2025 a flavorful and healthful journey together!
My all-time favorite spice is cinnamon… It feels like the best way to kick off the “Spice of Life” theme for 2025. Nearly all of us have cinnamon in the cabinet and it has so many benefits besides making our food tasty. Cinnamon is made from dried bark from the Cinnamomum tree. There are two types of cinnamon: Ceylon and cassia. Both of them are healthy, but cassia contains a toxin called coumarin that is harmful if you eat too much of it (1-2 tsp daily). If you plan to eat it daily, be sure to choose an organic version of Ceylon.
Cinnamon is loaded with antioxidants and can help decrease inflammation. It has also been linked to a reduced risk of heart disease. Supplementing with ¾ teaspoon of cinnamon per day can reduce triglycerides, total cholesterol levels LDL (bad) cholesterol, and blood sugar. It has been proven that .5-2 tsp of cinnamon can lower blood sugar by limiting the amount of sugar that enters the bloodstream post meals. It also has the potential to protect against cancer but the research continues in this area.
So, how does a person get 1-2 teaspoons of cinnamon into their diet daily? I currently have the spice jar in a visible location in my cabinet as opposed to my spice cabinet which isn’t frequented daily. For most people, it is easiest to try habit stacking and making it part of a current routine. For example, when pouring your morning cup of coffee, add 1 tsp and enjoy it that way. Another suggestion is to add 1 tsp to your favorite dairy product like yogurt, cottage cheese, or milk. It is amazing when mixed with healthy nut butter (that contains no added sugar or seed oils) and used as a dip for apples/bananas. Of course, it is always delicious in smoothies or sprinkled on a chunk of warm sourdough. Cinnamon in a supplement form is okay for those that have a strong dislike for cinnamon but why spend so many extra dollars when you can use it to spice up your diet? Supplements can be full of dye, sugar, and other additives that we don’t need. I truly think that cinnamon supplements are one item you should try to avoid.
Chia pudding is a protein, fiber, and omega-3 fatty acid-rich dessert or breakfast option that tastes delicious with cinnamon. I like to mix a batch up and then use it as a sweet treat throughout the week. The recipe below is for one serving but you can quadruple it and reach for it all week long.
Chia Seed Pudding:
1/2 cup milk of choice (I like Trader Joe’s reduced-fat coconut milk) but other types of milk work
1/8 cup of chia seeds
2 tbsp of vanilla protein powder
2 tsp of Ceylon cinnamon
1 tsp vanilla
Mix all of the ingredients in a glass container and refrigerate overnight. Enjoy the entire portion as part of a breakfast, snack, or dessert! As a bonus, this one dish hits all of your daily cinnamon goals!
