Living and Eating Well!


Posts Tagged ‘Cinnamon’

Spicy Tuesday – Nutty Fruit Granola Bars – Cinnamon

Who doesn’t love a snack that’s high in protein, fiber and most of all YUM? We certainly do! These nutty fruity full of flavor bars are easy to make and hard to resist. Package them in squares for a treat to sustain you in the afternoon – or enjoy for breakfast with a piece of fresh fruit. The recipe is easy to double, and freezes great, too!

The smell of cinnamon and allspice will fill your kitchen when you bake these bars. Cinnamon adds aromatics and it can help control a blood sugars during the day. It is also loaded with polyphenol antioxidants which can help you stay healthy during these cold winter months. Finally, cinnamon has anti-inflammatory properties that help combat low grade inflammation as well.

Nutty Fruit Granola Bars

1 Cup Raw Almonds

1 Cup Raw Pecans

3 Cups Oatmeal, Divided

¼ Cup Whole Wheat Flour

1 ½ Cups Chopped Dried Fruit

4 Large Eggs

½ Cup Dark Brown Sugar

2 TB Canola Oil

1 ½ Tsp Cinnamon

½ Tsp Allspice

½ Tsp Sea Salt

2 Tsp Vanilla Extract

Step One Preheat the oven to 350F. Line a 9″ x 13″ pan with foil, allowing it to overhang from the sides. Coat with non-stick cooking spray.

Step Two Place the nuts and the oatmeal on a large baking sheet with sides. Bake for 10 minutes or until toasted, stirring once. Chop finely in a food processor.

Step Three Place the flour and 2 cups of the oatmeal in the processor and pulse until smooth. Combine with the dates, nuts and remaining cup of whole oatmeal.

Step Four Whisk together the eggs, brown sugar, oil, cinnamon, allspice, salt, and vanilla extract in a large bowl. Stir in the oatmeal-almond mixture until well mixed. Spray your fingers with nonstick spray and pat the batter into the prepared pan.

Step Five Bake for 30 minutes or until golden brown. Cool on a rack for an hour. Using the foil as handles, remove from the pan. Cut into bars with a serrated knife. To store for the week, wrap bars individually in plastic wrap and keep in the frig.


Dates are a great choice for these bars. Did you know they come from a palm tree? Over 1500 date palm varieties are grown around the world. All parts of the tree have uses, from the leaves for Palm Sunday processions in Italy to building huts in North Africa. Humans are not the only species to eat dates – in the Sahara desert, dates are fed to camels, horses and dogs!

Spicy Tuesday – Ancient Grains for Breakfast – Cinnamon


Oatmeal tops the list of favorite breakfast dishes for us, so its not surprising that we love this twist on cooked cereal. We use farro, amaranth and millet in this recipe – but you can shake it up by using your favorite ancient grains like freekeh, kasha, quinoa or kaniwa.

Cinnamon makes this yummy bowl full of warm comforting flavor. Cinnamon has wonderful phytochemicals that help balance your blood sugars. This is a great idea, especially in the morning, so you do not have that 10 o’clock sugar crash. Instead, with a complete protein and complex carb breakfast like this, you can have loads of energy until lunchtime.

Ancient Grains for Breakfast

1 Cup Farro

1 Cup Millet

½ Cup Amaranth

7 Cups Water

Dash of salt

2 TB Coconut Sugar

2 Tsp Cinnamon

½ Cup Chopped Toasted Almonds

2 Cups Pomegranate Arils or Chopped Strawberries or other berries

Place the farro, millet, amaranth, water and salt in a stockpot and bring to a boil. Reduce the heat and simmer covered for about 30 minutes, until the water is absorbed and the grains are tender. Remove from the heat and stir in the sugar and cinnamon. Top with the almonds and pomegranate and serve.


Spicy Tuesday – Roasted Fruit and Nut Crumble – 092314

Its getting to be that time of year…Here in Georgia we celebrate Apple Season from the end of September through mid October. Whether they are Gala, Winesap or Mutsui, we love using them in all kinds of recipes, savory and sweet.

Traditionally, apple cobbler and pies can hide a lot of calories and fats. Even apple bread that sounds so healthy can pack a punch in bad fats. But this recipe delivers the same apple deliciousness as those treats – without all the bad-for-you ingredients.

What could be a better partner for apples than Cinnamon? When the luscious aroma of this spice is filling the kitchen, we know that fall weather is not far away. Cinnamon not only makes many dishes smell and taste great it also is great to control blood sugars for diabetics. When Shayna is doing a nutrition session with a diabetic she recommends eating a small amount of cinnamon each day (in this recipe, a smoothie, on yogurt, or even on steel cut oats). And about ½ tsp per day can also lower the bad cholesterol (LDL).

Roasted Fruit and Nut Crumble

6 TB Unsalted Butter

1/3 Cup Dark Brown Sugar + 2 TB

1 ¼ Cup Whole Wheat Pastry Flour

6 TB Very Finely Chopped Toasted Almonds

1 LB Ripe SEASONAL FRUIT, Peeled and Cut
into ½” Pieces and Roasted for 20 Minutes at 350F

1 ½ LB Dry Figs, Cut into ½” Pieces

Zest and Juice of 1 Large Lime

½ Tsp Cinnamon

Vanilla Frozen Yogurt for Serving

Step One Spray a 9 x 12” casserole dish with nonstick spray. Preheat your oven to 350F.

Step Two Combine the butter & 1/3 cup brown sugar in a mixer. Beat until smooth. Add 1 cup of the flour and the almonds and beat until just combined – it should be crumbly.

Step Three Place the peaches and figs in a bowl and toss with the zest and juice of the lime. Stir in the remaining 1/4 cup flour, 2 TB brown sugar and the cinnamon.

Step Four Place the peaches and figs mixture in the bottom of the prepared dish. Sprinkle the flour and almond mixture on top and bake for 30 – 40 minutes or until brown and bubbly. Serve warm with the vanilla frozen yogurt, if desired.

Spicy Tuesday – Cinnamon – Baked Maple and Cinnamon French Toast

Baked Maple and Cinnamon French Toast

We love breakfast! Not only is breakfast the most important meal of the day, but it can be easy and delicious all in one shot.

On nights when you know a hectic morning is ahead, prepare the dish all the way until baking and put it in the frig. The next morning pop in the oven for about 30 minutes and mix the syrup together. Almost instant breakfast! The smell wafts throughout the house enticing everyone down to the table.

This power packed french toast starts with any healthy brown bread. Remember you want bread with at least 3 grams of fiber / slice. If you use organic omega fatty acid rich eggs, you are getting healthy protein and a small amount of omegas. Finally, use plenty of our spice of the week, cinnamon….Studies have shown that just 1/2 teaspoon of cinnamon per day can lower LDL cholesterol.  It can reduce the proliferation of leukemia and lymphoma cancer cells as well.


You can make this French toast gluten free by just substituting your favorite gluten free bread instead of whole wheat! And shake it up sometimes – you can cut the bread in cubes instead of slices and place it in ramekins for “personal” French toasts like the ones in the picture above!

6 (1 Inch-thick) Slices of Whole Wheat Bread

4 Eggs (or the equivalent egg substitute)

2 Cups Low Fat Milk (2%)

½ Cup Pure Maple Syrup

2 teaspoons Pure Vanilla Extract

½ Teaspoon Ground Cinnamon

Step One

Preheat your Oven to 425F. Spray a large baking pan or dish with non-stick butter spray. Arrange the bread slices in a single layer. (The bread should fit into the pan, side by side, snugly.)

Step Two

In a medium sized bowl, combine the eggs, milk, maple syrup, vanilla and ground cinnamon. Beat to blend and then pour over the bread. Let soak until all the egg mixture is absorbed, turning the bread after about 10 minutes. Bake in your preheated oven for 15 minutes, then flip the bread and bake for about 10 more minutes or until golden brown. Serve with Maple Cinnamon Syrup.

Maple Cinnamon Syrup:

1 Cup Pure Maple Syrup

1/2 Tsp Ground Cinnamon

Combine Maple Syrup and Ground Cinnamon in a heavy, small saucepan. Bring the Syrup to a Simmer. Remove from the heat, place the Baked French Toast on heated plates, top with the Warm Maple Cinnamon Syrup and serve.


You can make this French toast gluten free by just substituting your favorite gluten free bread instead of whole wheat! And shake it up sometimes – you can cut the bread in cubes instead of slices and place it in ramekins for “personal” French toasts like the ones in the picture above!