Annette Sym
Annette Sym Cade Mooney

Cinnamon is a tasty and healthy treat

I CAN'T believe how fantastic this very popular spice is, not only does it taste great in both sweet and savoury dishes but did you know it can impact your health in a very positive way?

For people who have Type 2 Diabetes it can regulate blood sugar levels and may significantly lower LDL which is bad cholesterol.

Having a quarter of a teaspoon each day really can impact your health and is a potent anti-viral, anti-bacterial, and anti-fungal food.

Doctors have performed studies that show that just by smelling cinnamon it can improve memory and performance of certain tasks.

Other health benefits achieved by adding cinnamon to your diet are:

1) An excellent source of manganese, dietary fibre, iron and calcium.

2) The combination of calcium and fibre can help to remove bile which prevents damage to colon cells, which helps prevent colon cancer.

3) Having one teaspoon can have the antioxidant power of half a cup of blueberries or raspberries.

Often on a busy morning I will add ¼ tsp into my protein shake and I really enjoy cinnamon in my porridge as well.

The other good news is that it might even help you lose weight, as it impacts blood sugar levels you may notice a difference especially with abdominal fat.

The hips, rear and thighs fat cells are quite close to the digestive organs so this may help avoid excess glucose being stored.

Just don't use this as an excuse to have cinnamon sugar donuts - instead use a little sugar and cinnamon to sprinkle over one of my low fat tea cakes or cookies.

So now we know how fabulous cinnamon is I have some suggestions on how you can add more cinnamon into your diet...

  1. Add to smoothies
  2. In custards and yoghurt
  3. Great sprinkled over a cappuccino or in hot chocolate
  4. Add generously to baking such as in cakes, biscuits, slices and pies
  5. Desserts such as strudels, baked custards, crumbles and great in biscuit bases etc.
  6. Sprinkled over fresh fruit or poached or stewed fruit
  7. Indian dishes or curries are ideal as the flavours of cinnamon will add to the dish.

Happy cooking!

Annette's cookbooks SYMPLY TOO GOOD TO BE TRUE 1-7 are sold in all good newsagencies.

Visit Annette's website for more tips and recipes.

You can also join Annette's Facebook page at Symply Too Good.




Apple cinamon muffins
Apple cinamon muffins


  • cooking spray
  • 2 egg whites
  • ⅓ cup brown sugar
  • ½ teaspoon bicarb soda
  • ½ cup apple sauce (in jar)
  • 1 cup apple grated
  • 1 cup apple finely chopped
  • 2 teaspoons cinnamon
  • ½ cup skim milk
  • 1 cup wholemeal self-raising flour
  • 1 cup self-raising flour


  • 3 teaspoons sugar
  • 1 teaspoon cinnamon

Preheat oven to 200ºC fan forced. Coat 12 cup muffin tray with cooking spray.

Beat egg whites and sugar for 1 minute in a medium size mixing bowl. Stir bicarb soda into apple sauce (it will froth) then add to bowl.

Add in apple, cinnamon and skim milk. Gently fold flour into mixture in one go. DO NOT BEAT as this will make the muffins tough.

Once flour is just combined (mixture can look a little lumpy) spoon mixture into prepared muffin tins, equally dividing into 10 cups. Bake for 20 minutes or until cooked.

Once cooked and still hot, brush a little water over the top of each muffin and sprinkle with topping.


Nutritional Information

PER SERVE                          

FAT                             TOTAL           0.6g

                                    SATURATED            0.1g

FIBRE                                                 2.7g

PROTEIN                                           4.2g

CARBS                                             30.0g

SUGAR                                            11.7g

SODIUM                                        238mg

KILOJOULES                               592 (cals 141)

GI RATING                                 Medium