Spice for life: 'Tis the season for flavoring with cinnamon

Better Homes and Gardens (MCT) - '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 CINAMON 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 have also been recent studies that show no benefit at all. "The confusion comes because cinnamon is best for lowering glucose when eaten with meals," says 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, said O'Keefe, 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."

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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 popcorn or sweet/hot snack mixes

_Boil cinnamon sticks to make cinnamon tea

_Stir into yogurt

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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.

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SPICE-RUBBED LAMB CHOPS

Time, start to finish: 40 min.

1 tsp. shredded orange peel

1 tsp. ground cinnamon

1/4 tsp. ground cumin

1/8 tsp. salt

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

2 tsp. olive oil

1 medium carrot, halved lengthwise and sliced

1/2 cup chopped onion

1/2 cup water

1 14.5-oz. 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

1. 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.

2. Cook 9 to 11 minutes for medium (160°F), turning halfway through. Remove from skillet. Keep warm.

3. 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.

4. Transfer lamb chops to platter. Fluff couscous with fork. Serve with lamb chops. Sprinkle couscous with parsley. Serve with orange wedges.

Makes 4 servings. Each serving 434 calories, 11 g fat (4 g sat. fat), 105 mg cholesterol, 531 mg sodium, 42 g carbohydrates, 8 g fiber, 41 g protein. Daily Values: 66 percent vitamin A, 29 percent vitamin C, 8 percent calcium, 30 percent iron.

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PORK SKEWERS AND PEANUT SAUCE

Prep time: 25 min. Broil time: 10 min

1 lb. boneless pork (such as loin or tenderloin), cut in1 1/2-inch pieces

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

1 cup 1 1/2-inch pieces fresh pineapple

5 Tbsp. water

2 Tbsp. creamy peanut butter

2 Tbsp. finely chopped fresh pineapple

1 to 2 tsp. finely chopped serrano pepper

1 small clove garlic, minced

1/2 tsp. ground cinnamon

1/2 tsp. reduced-sodium soy sauce

1. 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.

2. 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. Each serving 134 calories, 4 g total fat (1 g sat. fat), 49 mg cholesterol, 82 mg sodium, 6 g carbohydrates, 1 g fiber, 18 g protein. Daily Values: 9 percent vitamin A, 52 percent vitamin C, 1 percent calcium, 6 percent iron.

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OVERNIGHT APPLE- CINNAMON OATMEAL

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

Prep time: 15 min. Cook time: 6 to 7 hr. (low)

4 cups water

1 1/2 cups apple juice

1 cup steel-cut oats

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

1 tsp. ground cinnamon

1/2 tsp. grated fresh ginger or

1/4 tsp. ground ginger

1/4 tsp. 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)

1. 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. Each serving 218 calories, 5 g fat (0 g sat. fat), 0 mg cholesterol, 81 mg sodium, 40 g carbohydrates, 5 g fiber, 5 g protein. Daily Values: 3 percent vitamin C, 2 percent calcium, 4 percent iron.

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© 2008, Better Homes and Gardens.

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