Add cinnamon to your pancake recipe to make this comforting breakfast food healthier. Like many spices, cinnamon ( Cinnamomum verum ) offers plenty of potential health benefits. It contains powerful plant compounds known as polyphenols. “Polyphenols act as antioxidants,” says Stacey Simon, RDN, the owner of Stacey Simon Nutrition […]
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Like many spices, cinnamon (Cinnamomum verum) offers plenty of potential health benefits. It contains powerful plant compounds known as polyphenols. “Polyphenols act as antioxidants,” says Stacey Simon, RDN, the owner of Stacey Simon Nutrition, a virtual nutrition counseling practice in New York City. “Antioxidants help to reduce chronic inflammation and may also play a role in reducing the risk of chronic disease, including heart disease.”
A past study found that cinnamon has higher antioxidant properties than other common spices used in desserts, including mint, ginger, and licorice.
What’s more, cinnamon may lower high blood pressure and high blood sugar in people with type 2 diabetes, according to a review of studies conducted mostly in animals. Research in humans would shed more light on the connection.
It’s important to note that, as the National Center for Complementary and Integrative Health (NCCIH) states, studies done in people don’t clearly support using cinnamon for any health condition, “so I wouldn’t recommend taking cinnamon supplements or pills unless directed by your doctor,” Simon says. If you’re on a medication for an existing health condition, having this conversation with your healthcare team is crucial to avoid potential drug interactions.
It’s much safer (and tastier!) to incorporate cinnamon into your meals and snacks. “A healthy diet full of a variety of herbs and spices does have benefits for our health and well-being, so including cinnamon in your meal preparation is a nice way to increase the possible nutritional benefits,” Simon says.
Each of the following healthy recipes lists cinnamon as one of its ingredients.
This simple breakfast recipe from the Simple Veganista calls for just a handful of ingredients: apples, unsweetened applesauce, oats, sugar, and — of course — cinnamon. Simon loves the use of oats because they offer beta-glucan, a soluble fiber that forms a gel in the gut. “This gel formation contributes to reduced LDL and total cholesterol levels in the blood, and also helps us feel full and satisfied,” she explains. “I’d top these cookies with some nut butter for extra protein and heart-healthy fat to keep you feeling satisfied even longer,” she adds.
Nutrition per serving (about 2 cookies): 120 calories, 1.7 gram (g) fat (0.3g saturated fat), 3.2g protein, 23.9g carbohydrates, 3.4g fiber, 5.5g sugar, 1.1 milligram (mg) sodium
Sweet potatoes take center stage in this healthy side dish recipe from Buns in My Oven. As the U.S. Department of Agriculture (USDA) notes, 1 cup of baked sweet potato is an excellent source of vitamin A and potassium. Beta-carotene in sweet potato gets converted into vitamin A in the body and is best absorbed with fat, “so the use of olive oil actually serves an added nutritional purpose,” Simon explains. Vitamin A plays an important role in keeping your eyes, heart, lungs, kidneys, and other organs healthy, according to the National Institutes of Health (NIH).
Nutrition per serving: 193 calories, 7g total fat (1g saturated fat), 2g protein, 32g carbohydrates, 4g fiber, 13g sugar, 353mg sodium
Hot chocolate is a popular go-to when the weather turns cold. Unfortunately, many store-bought versions are loaded with added sugar — a single packet of Swiss Miss hot chocolate contains a whopping 28 g (almost 7 teaspoons). This hot chocolate recipe from the Picky Eater offers a healthier way to enjoy a seasonal treat. “Unsweetened cocoa is a fantastic low-calorie alternative to many processed chocolates that are much higher in calories and contain added sugars,” says Mary Wirtz, RDN, a nutritional consultant at Mom Loves Best in Colorado Springs, Colorado. The result: a creamy, flavorful mug that contains only 5 g of added sugar per mug. Omit the molasses to nix the added sugars.
Nutrition per serving (12 ounces [oz]): 180 calories, 4.3g total fat (2.7g saturated fat), 13.4g protein, 2g fiber, 19g sugar (5g added sugar), 320mg sodium
Here’s another great way to load up on a vitamin-rich veggie like sweet potatoes, Wirtz says. To whip up this comforting bowl from Choosing Chia, toss roasted sweet potatoes, olive oil, onions, and garlic into a pot and season with cinnamon, nutmeg, salt, and pepper. Finally, add in soup broth and mix until smooth and creamy. You’ll end up with a sweet-and-spicy soup that’s ideal as an appetizer.
Optional: Garnish with roasted chickpeas, parsley, and a drizzle of olive oil.
Nutrition per serving: 170 calories, 6g total fat, 7g protein, 23g carbohydrates, 4g fiber
This thick, hearty chili from Well Plated by Erin is loaded with healthy, whole-food ingredients. It’s also vegetarian, featuring black and pinto beans, spices (including cinnamon), and fruits and vegetables like bell peppers, sweet potatoes, onion, and diced tomatoes. Go for the low- or no-sodium-added broth and bean suggestions listed in the recipe to keep salt to a minimum.
Optional: Top with crushed tortilla chips, avocado, nonfat plain Greek yogurt, and chopped cilantro.
Nutrition per serving: 359 calories, 5g total fat (1g saturated fat), 16g protein, 65g carbohydrates, 19g fiber, 12g sugar
This sweet and savory recipe from Bowl of Delicious combines two potentially unexpected ingredients: cinnamon and chicken. “I am a huge fan of using cinnamon in my chicken recipes; it creates a warmth and perfect savoriness that I can’t get enough of,” Simon says.
Mix the spiced chicken thighs with olive oil, basmati rice, diced apples, raisins, and slivered almonds to create a healthy one-pan meal.
The benefit of the skinless chicken thighs in this recipe is that they’re rich in protein yet low in unhealthy fats. “Choosing lean protein sources is advantageous for optimizing heart health and reducing risk of cardiovascular disease long term,” Wirtz explains. Because protein helps you feel fuller longer, she encourages people to include it in each meal and snack. The sodium content of this dish is high, so opt for low-sodium chicken stock or broth to cut back on the salt.
Nutrition per serving: 383 calories, 13g total fat (2g saturated fat), 24g protein, 41g carbohydrates, 3g fiber, 3g sugar, 947mg sodium
These vegan energy balls via Running on Real Food are only 80 calories apiece, making them a quick, healthy treat. They feature whole-food ingredients like oats, pitted soft dates, and cinnamon, with a touch of pure maple syrup to enhance the sweetness. Pop one anytime you need a boost of energy, or crumble over smoothie bowls. Optional: Roll the balls in shredded coconut, extra cinnamon, or a mixture of cinnamon and coconut sugar.
Nutrition per serving (1 ball): 80 calories, 0.7g total fat, 1.7g protein, 18g carbohydrates, 9g sugar
This quick recipe from Trial and Eater couldn’t be easier — or healthier. All you need are two ingredients to create a low-calorie snack that you can prep in five minutes flat: cinnamon and apples. Slice the apples, sprinkle with cinnamon, and pop in the oven for a couple of hours to bake up a few servings of homemade cinnamon apple chips. One handful provides 3 g fiber and just 9 g of natural sugar.
Nutrition per serving (¼ of the recipe): 49 calories, 0g total fat (0g saturated fat), 0g protein, 13g carbohydrates, 3g fiber, 9g sugar (0g added sugar), 1mg sodium
This pancake recipe from Ambitious Kitchen is packed in both protein and fiber — two nutrients that keep you feeling fuller for longer. “When building a balanced breakfast, I always look for protein plus fiber for that very reason,” Simon says.
Simply toss unsweetened applesauce, eggs, almond milk, oats, maple syrup, cinnamon, and a variety of other spices into the blender. Then cook them, along with diced apple, butter, maple syrup, and cinnamon for the topping (optional).
Bonus: These pancakes are gluten free, making them a great option for people who have a gluten sensitivity or those with celiac disease.
Nutrition per serving (2 pancakes): 250 calories, 6.5g total fat (1.6g saturated fat), 9.4g protein, 40.1g carbohydrates, 5.6g fiber, 11.6g sugar
Here’s a healthier way to enjoy the flavors of a traditional cinnamon roll. This creamy smoothie recipe by Whole Food Bellies features oats, frozen banana, dates, chia seeds, vanilla extract, milk and yogurt of choice, and cinnamon. The banana provides some potassium, per the USDA, while chia seeds offer the highest source of plant-based omega-3 fatty acids, notes Harvard University. In this recipe, you’ll blend everything together and get a breakfast or healthy treat that is an excellent source of fiber, to boot!
Nutrition per serving: 221 calories, 3g total fat (1g saturated fat), 8g protein, 42g carbohydrates, 6g fiber, 25g sugar, 184mg sodium
