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Archive for the ‘cinnamon’ Category

Quick & Healthy Recipes: Apple-icious Curry Dressing

43219_RED_APPLE(Recipe adapted from Ani Phyo’s Ani’s Raw Food Kitchen.)

This dressing couldn’t be easier to make.  It is also full of nutrition and delivers a delicious and unique taste that will immediately win you over.

Although the book features it as a salad dressing (where I am sure it works just fine), I personally love it drizzled over a bowl of brown rice, oven-roasted chickpeas, and steamed broccoli and kale.

YIELDS: 6 servings

INGREDIENTS:

1 medium apple (preferably Red Delicious or Golden Delicious), chopped
1 clove garlic
2 Tablespoons onion, chopped
1 Tablespoon curry powder
2 teaspoons ground ginger
1/4 teaspoon cinnamon
1/8 teaspoon cumin
1/4 cup + 3 Tablespoons extra virgin olive oil
2 Tablespoons lemon juice
1/2 teaspoon salt

INSTRUCTIONS:

Place all ingredients in blender or food processor and blend/process until color is uniform and consistency is smooth.  For a thinner consistency, add a small amount of water.

NUTRITION INFORMATION (per serving):

162 calories
2.3 grams saturated fat
200 milligrams sodium

Good Source of: Manganese, monounsaturated fats, vitamin E, vitamin K

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All-Star of the Day: Cinnamon

Although we often look to actual food for nutrition, don’t forget about spices – especially cinnamon!

Ready for a surprise? Just one tablespoon of cinnamon (18 calories’ worth) adds 4 grams of fiber to your day (as much as a large apple), along with 56% of our daily manganese needs, 8% of the calcium we should be getting each day, and 13% of our recommended daily value of iron!

(By the way, I wouldn’t recommend downing a tablespoon of cinnamon in one gulp, but rather sprinkling a teaspoon over two or three of the things you eat throughout the day).

Isn’t that incredible? There are even more surprising health properties to this delicious condiment.

Cinnamaldehyde – the compound responsible for the unmistakable taste of cinnamon – contains anti-inflammatory properties (great news for anyone with rheumatoid arthritis as well as when it comes to lowering the risk of developing blood clots).

If you’re looking for a gastrointestinal champ, add cinnamon to some plain yogurt – the healthy bacteria in your colon will absolutely love it. Recent research suggests cinnamon is one of the best foods (not just spices, but foods) that help in the decrease of harmful intestinal bacteria and fungi.

A 2003 study conducted in Pakistan by the United States Department of Agriculture (published in the December 2003 issues of Diabetes Care) even saw a noticeable decrease in total cholesterol and triglyceride levels of subjects who just had half a teaspoon of cinnamon every day! Specifically, subjects lowered total cholesterol by as much as 26 percent, and LDL cholesterol by anywhere from 7 to 27 percent!

When consumed in high amounts, cinnamon can be toxic, so don’t begin to measure out cinnamon in cups. Just one teaspoon a day is enough to see certain benefits.

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