Cinnamon Sweetheart Pancakes

One week away from Valentine's Day and I was invited back to Global Calgary to talk cinnamon and showcase a healthy pancake recipe perfect for sharing with your sweetheart!

There are a multitude of reasons why we should be incorporating more cinnamon into our diets but very few people know the differences between different types of cinnamon and which one is actually better for you. True Cinnamon is our bestselling spice and always receives stellar reviews from customers. To find out why you need it, click here to watch the segment and read more here.

 

It's time to share that recipe so that you can plan an extra sweet and healthy Valentine's Day breakfast for your sweetheart!

Cinnamon Sweetheart Pancakes
(gluten free)
(makes 12)

1 cup    Brown rice flour
1/2 cup Urad dal flour (found in most Indian grocery stores or ethnic sections in supermarkets)
1/2 Tsp Baking Soda (aluminium free)
1 Tsp    Spice Sanctuary Coorg Bold Cardamom Ground  (a known aphrodisiac)
10        Strawberries, hulled and roughly chopped
400 ml Water
1 Tbsp Cocoa powder (undutched preferably)
1 Tsp   Spice Sanctuary True Cinnamon
1/4 Tsp Spice Sanctuary Sweet Delight Spice Blend (optional)
Coconut oil
Maple Syrup

How to Make:

1. Combine the flours, baking soda and cardamom in a bowl and mix well.

2. In a pan, reduce the strawberries down in about 100ml water on a medium heat until the berries soften and it is almost a puree consistency. 

3. Add the reduced strawberries into the dry mixture and add the remaining water and whisk into a smooth fairly thick batter. If you need to add more water, do so.

4. Lightly grease the inside of your heart moulds, if using, and heat a little coconut oil in a non stick frying pan on a medium heat. Ladle enough batter to fill up the mould or one ladle to make a round pancake. 

5. As soon as the outer edges start browning and you see holes perforating through, gently flip pancakes over. If you are using a mold, gently prize the edges away from the mold, lift the mold away before flipping the pancake.

6. Cook the pancake for another minute or so. Repeat until all the batter is used up. The batter will also keep in the fridge for a few days.

How to Enjoy:

When you are ready to serve, mix together the cocoa powder and remaining spices, using a sieve, sift the mixture generously over the pancakes and drizzle with some maple syrup.

Happy Valentine's Day!!

7 Amazing Warming Spices to Use This Winter!

Last Saturday, I made my second TV appearance on Canadian television which was very exciting!

This time, the theme was winter warming spices. I am all about versatility when it comes to everything, especially food and so what better way to showcase 7 amazing warming spices in a dish that  can then be deconstructed and made into at least 3 other dishes too! I have included the recipe below.

Here are the 7 spices I used and a brief description of why they will help you get through winter!

1. Cinnamon

This beautiful spice is known to create internal heat, improve blood circulation as well as lower blood sugar levels. Make sure it is True Cinnamon you are using though!

2. Cumin Seeds

Naturally high in Vitamin C, this earthy aromatic spice has been long used to help ward off colds and coughs. Cumin Seeds are also high in iron so helping to improve energy too.

3. Cardamom

My favourite spice of all time can be used in savory and sweet dishes. Excellent as a digestive aid and also helps to open up the respiratory channels. Add crushed pods to rice or grind the seeds and add to desserts, fruit salads, nut butters.

4. Red Chili

Chili, as you might expect, raises body heat but also helps with increasing metabolism and acts as an anti bacterial. Chilis are also naturally high in Vitamin A and C so another great winter spice!

5. Cloves

Cloves are known to improve blood circulation and ease digestion too. Great to steep in a tea or infuse into a rice or dessert dish. Remember my tip for good quality: because the volatile oils are predominantly in the heads, make sure the heads are intact and they should float vertically in warm or hot water.

6. Nutmeg

Nutmeg is extremely warming but needs to be used in small quantities and it should be tested for aflatoxin and ochratoxin at source if possible.

7. Nigella Seeds

Nigella seeds (aka Kalonji seeds) are universally versatile. Add into salad dressings, yogurt dishes, rice, roasted veggies or onto lean meats and into stews and curries and dips. It has the most powerful plant based antioxidant compound in it so one to have in your spice cupboard for sure!

Why not grind a little bit of each of the above spices for a unique winter Garam Masala!!

Warm Apple & Butternut Squash Salad

(serves 2) (Gluten Free)(Vegan) 

 

2 cups  Butternut squash, cut into 1” cubes 
1/4 tsp Spice Sanctuary Red Chili Ground
1 tsp     Spice Sanctuary Cumin Seeds

1/2 tsp Spice Sanctuary Nigella Seeds
1 Tbsp  Grapeseed or olive oil
2 Tbsp  Coconut Oil
8           Spice Sanctuary Cloves      

1     Golden Delicious Apple, skin on but cut into small 1” cubes 
1 tsp    Spice Sanctuary True Cinnamon
1/4 tsp Spice Sanctuary Nutmeg Ground
1/2 tsp Spice Sanctuary Cardamom Seeds, Ground

1 Tbsp  Hemp Seeds
Pomegranate arils and parsley to garnish (optional)
Method:

1.     Preheat the oven to 400F. In a bowl, coat the squash with the red chili ground, cumin seeds and nigella seeds first before adding in the oil and mixing it all well. Season with a little sea salt before transferring onto a baking sheet and roasting in the oven for about 30 minutes until you can put a skewer through them with little effort. Make sure you turn them over every 10 minutes to ensure they do not brown too much.

2.     Meanwhile, in a pan, heat the coconut oil on a medium heat. Add in the cloves and allow them to simmer in the oil for a minute or so to allow the volatile oils to release. You should be able to smell the cloves at this point.

3.     Then add in the apple cubes and gently cook for a couple more minutes.

4.     Next, add in the remaining spices and continue to cook down until they just begin to soften, usually only another couple of minutes. There should be some residual spiced sauce left.

5.     Transfer the butternut squash and cooked apples into serving bowl. Sprinkle in the hemp seeds for a protein boost and toss well so that the sweetness of the apples melds with the heat in the squash. Drizzle over any remaining spiced coconut oil and garnish with some chopped parsley and pomegranate arils and enjoy immediately.

Other Deconstructed Dishes:

1.     To make a delicious heartwarming soup, add 1/2 cup of coconut milk and 1 cup of water into a blender together with the cooked apples, squash and hemp seed and blend until smooth. Heat again prior to serving.

2.     Use just the cooked apples for a smoothie or breakfast dish or cook down further to make a spiced apple pie filling or reduce even further for a sugar free applesauce.

3.     Add just the cooked squash to curries or stir fries. Or serve the squash as a side to any dinner.

Bon Appetit!

The Value of True Cinnamon

Ahh..Cinnamon. The warming, sweet and delicious spice that is known for its potential to help balance blood sugar levels, lower cholesterol and fight against yeast infections among other conditions.

Like with most things, the better the quality, the more effective and functional it will be. Cinnamon is no different. In North America, there is no need to distinguish true cinnamon from another variety of cinnamon which is more inferior. The quality difference also defines the potential impact on health. Studies have consistently found that Cassia cinnamon has significantly more couramin levels than True or Ceylon Cinnamon. Couramin in high doses can cause liver damage and potentially issues for blood clotting. In one study, On average, cassia cinnamon powder contained up to 63 times more coumarin than Ceylon cinnamon powder and cassia cinnamon sticks contained 18 times more coumarin than Ceylon sticks.

Sadly, you only need a little bit of Cassia to reach your tolerable daily limit (TDI). A more recent study in Germany found that, for an adult with a body weight of 60 kg, the TDI is reached, if 2 g of Cassia cinnamon with average coumarin content are consumed per day. For an infant with a body weight of 15 kg, this is the case if 0.5 g of Cassia cinnamon with average coumarin content are consumed per day. Consumers who frequently eat large quantities of cinnamon as a spice should therefore opt for the low-coumarin True cinnamon. True Cinnamon is more expensive but clearly better for you.

 Here are some ways to tell the difference:

Name

The real Cinnamon is more commonly known and sold as True Cinnamon or Ceylon Cinnamon to differentiate it from all other varieties.

 Botanical Name

True Cinnamon is derived from Cinnamom Zeylanicum or Verum  and is usually grown in Sri Lanka or India whereas other Cinnamon could be from China, Indonesia or Vietnam is usually a derivative of Cassia, often known as Saigon Cinnamon or Chinese Cinnamon. In North America, Cassia can be called Cinnamon, hence the consumer confusion that arises.

Colour

True Cinnamon (below top) is usually light brown to pale tan whereas Cassia (below bottom) is usually much darker, verging on a reddish brown colour. Both forms of Cinnamon can be bought in quills, bark or ground form.

Categorization & Taste

If you look at our grades of taste profiles for spices (hot, pungent, tangy, sweet & mild), the true cinnamon would be a sweet spice. True Cinnamon in its ground form is very dusty in texture and still light in colour. It is sweet smelling and has woody undertones with no lingering bitterness or pungency. By comparison, Cassia is slightly coarser in texture and does have a slight bitterness to it and the powder is darker and redder.

Quick Tips for Everyday Use

Here are some ways to incorporate True Cinnamon into your diet:

1. Breakfast: Add 1/2 teaspoon to smoothies, spread on toast, add to granola
2. Snacks: Sprinkle a little on fruits like apples, pears, bananas,
3. Treats: Sprinkle a little over ice-cream or in a chocolate sauce
4. Savoury: Cinnamon pairs really well with Chili so try adding a little bit to curries and any Mexican dish!

Know what you buy and why you are buying it before you buy it.