7 Things to Do with Cinnamon (+ Why It's Good for You)

Cinnamon is a spice that many of us will be familiar with. With its warm smell and pleasant flavour, it is a favourite for cooking and baking, especially in sweet treats and in curries. We often hear that cinnamon is good for you but why is this and what is good about it? Here’s 7 things to do with cinnamon as well as why it is so healthy.

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What is cinnamon?

Let’s start with a bit of an introduction to cinnamon. Cinnamon comes from the inner bark of trees in the genus Cinnamomum. It has even given its name to a medium brown shade.

Cinnamon has been around a long time – the Egyptians imported it back in 2000BC and it was considered a great gift to give the local monarch or to sacrifice to your deity. It was also used to embalm mummies in Ancient Egypt and in kyphi, an aromatic used for burning.

In the Middle Ages, it was a bit of a mystery and not many people knew where it came from. One idea involved a giant bird that collected the sticks from some strange exotic land and used them to make their sticks before men started to steal them.

The reality is a little less exotic – the bark and leaves from the tree are harvested and processed while the inner bark is wet by scraping off the outer bark. The bird sounded more fun though.

There are actually a few spices known as cinnamon that come from slightly different plants. Examples of the types of cinnamon include:

Cassia or Chinese cinnamon (the most common type)
Padang cassia or Indonesian cinnamon
Saigon cinnamon or Vietnamese cassia
Sri Lankan cinnamon
Malabar cinnamon
Indian cinnamon

Why is cinnamon good for you?

One of the main reasons that cinnamon is good for you is that it contains lots of useful vitamins and minerals. A 100-gram portion of cinnamon contains just 1.2g of fat and 4g of protein as well as 53.1g of dietary fibre. Other good stuff includes:

100% RDA calcium
64% RDA iron
30% RDA Vitamin K
19% RDA zinc
17% RDA manganese
15% RDA Vitamin E

The distinctive cinnamon flavour comes from the essential oil that makes up around 1% of its composition. This is drawn out by pounding the bark, macerating in sea water then distilling. It has the typical cinnamon smell and a very hot taste. Cinnamon is even used to flavour some alcoholic drinks including Fireball Cinnamon Whiskey and cinnamon brandies such as Maiwein.

Cinnamon and health problems

As well as being good for you, cinnamon can also help with some health problems.

Blood pressure

Some studies have shown that short-term consumption of cinnamon can help to lower blood pressure. The studies aren’t strong enough to make it a recommendation but does show some promise.

Diabetes

Cinnamon has shown some modern ability to improve glycaemic control – which helps people with type 2 diabetes. A small amount included in a breakfast dish or baked goods is part of a balanced diet and can help with controlling sugar levels (depending on what you add it to!)

Digestive problems

One of the oldest uses for cinnamon in terms of its health benefits is to deal with digestive problems – both eastern and Western medicine confirm this. It has anti-inflammatory properties as well as anti-microbial. In Ayurvedic medicine, the oil is used to treat digestive imbalance and is believed to improve blood flow and oxygen levels in the blood. It is taken as a hot drink like an herbal tea.

Antioxidant properties

Cinnamon contains a good number of antioxidants that battle the damage caused to the body by free radicals. In fact, cinnamon ranks 7^th in all foods across the world in terms of the antioxidants it contains and more than any other herbs or spices. The spice contains polyphenols and flavonoids which make superfoods such as berries and dark chocolate so beneficial.

The Benefits of Cinnamon on Mental Health

It improves cognitive activity

There is a specific chemical connection between our brain and the cinnamon taste/smell. That connection increases cognitive activity and strengthens brain health.

For example, there is no proper cure for Alzheimer’s disease and dementia. Many use cinnamon to stimulate the creation of new neural brain pathways. Cinnamon is a potential means of maintaining awareness and clarity. It makes it an ally in the battle against cognitive disorders.

Improves memory/learning

When we are trying to learn something new, our brain cells (neurons) create new interconnections. The name of the formed structure is “dendritic spine.” When cinnamon is consumed, it is broken down in the human body to produce sodium benzoate. This chemical affects the creation of many new “dendritic spines.”

At the same time, it stimulates the production of neurotrophic factors – chemicals that prolong the life of neurons. Regular cinnamon consumption and continual acquisition of new knowledge can help our brain to absorb/remember late information.

Relieves anxiety

Stress and anxiety always appear synchronically. While stress is one of the primary triggers that affect inflammation in the human body/brain, anxiety only worsens the overall condition. It creates a harmful cycle that is difficult to break. Inflammation in the brain attacks the cells that produce dopamine (a chemical responsible for satisfaction and motivation).

For inflammation to decrease or disappear, the body needs antioxidants. Cinnamon is rich in antioxidants and has various anti-inflammatory effects. It protects from stress outcomes and anxious feelings. It stimulates the production of chemicals that prevent inflammatory cells from lowering dopamine levels.

It improves mood

The use of cinnamon in any form improves mood and raises dopamine and serotonin levels. You can use it as a dietary supplement or in essential oils, scented sticks, etc. It increases dopamine and serotonin levels. There is a chemical bond that created when we smell/taste cinnamon. It has a notable influence on our mood.

The aroma of cinnamon can improve mood by increasing serotonin levels. When you inhale the aroma, it increases blood flow to the brain and triggers a release of chemicals in the brain and body that make us feel better.

By sprinkling this aromatic spice in your food, or using cinnamon as an essential oil, you can improve mood naturally!

Things to do with cinnamon

Now we know why cinnamon is good for you and why it is a great idea to get it into your diet, let’s dive into some ideas about what you can do with it. There’s plenty of ideas and hundreds of dishes that feature it but here’s a few.

Down Home Cinnamon Oatmeal

Oatmeal is a classic breakfast dish and helps you feel fuller for longer and avoid this mid-morning snacks. The simple combination with cinnamon and vanilla makes for a tasty but simple recipe.

Ingredients:

1 cup almond milk
1 tablespoons brown sugar
½ cup of water
½ tablespoon sugar
¼ teaspoon real vanilla
⅛ teaspoon salt
¾ cups old-fashioned rolled oats
1 tablespoons butter
½ tablespoon packed light brown sugar

why cinnamon is good for you - cinnamon oatmeal on table for breakfast

Directions:

Put the water in the pan and bring the water to a boil, then add the oats, salt, 1 tablespoon of brown sugar, ½ tablespoon of regular sugar and ¾ the milk.

Reduce the heat to simmer the mixture for 4 or 5 minutes.

Stir in the butter and milk after the oatmeal is done cooking.

Take it off of the stove and let it cool for at least 15 minutes before serving. Top with brown sugar and cinnamon.

Cinnamon Dumplings

Cinnamon dumplings are a classic dessert that can be served with whipped cream, crème fraiche or even something like custard or ice cream.

Ingredients:

1 and ½ cups of all-purpose flour
2 and ¼ teaspoons of baking powder
1 teaspoon of cinnamon
¾ teaspoon of kosher salt
2 cups of sugar
6 Tablespoons of unsalted butter, cut into pieces
2 large eggs
1 and ½ Tablespoons of whole milk
4 cups of apple cider

Directions:

Sift together the flour, cinnamon and salt and set aside. In a large saucepan, over medium heat, stir together the ¾ cup of water and the sugar. Cook over low/medium heat without stirring for 10 to 12 minutes.

Meanwhile, in a large bowl, cut the butter into the flour until it’s crumbly. In another bowl, whisk together the milk, 1 whole egg and only the yolk from the other egg. Make a well in the flour and pour in the milk/egg mixture. Stir gently with a fork until blended.

Back at the stove, once the sugar has been cooking for at least 10 minutes, stir well and cook another 4 or 5 minutes. Remove from heat and slowly whisk in the cider until well blended. Return to the heat and bring just to a good simmer.

Divide your dough into 12 parts and roll each into a ball. Drop these into the simmering cider syrup. Turning the dumplings once or twice, cook them until they triple in size. It may take up to 20 minutes to cook all twelve.

Place each dumpling in an individual serving bowl and drizzle with the remaining cider syrup. Top with crème and serve at once.

Easy Individual Cinnamon Apple Tarts

Apple tarts are another classic dessert but the addition of cinnamon takes them one step further in the flavour stakes. You can make your own pastry but sometimes the store-bought option is the simplest and most reliable.

Ingredients:

1 pack frozen puff pastry, thawed
1 egg yolk
1 T. water
3 T. unsalted butter
3 medium apples, peeled, cored and cut into thin slices (we like Bramley apples best for this)
2 T. brown sugar
2 t. ground cinnamon
1 t. nutmeg
1 t. ground cloves

Whipped Cream Ingredients:

1 pint heavy whipped cream
2 T. maple syrup

Directions:

Defrost puff pastry in the refrigerator for several hours or overnight.

In a large glass bowl, blend 1 pint of heavy whipping cream with a hand or immersion blender until it doubles in size and changes texture. Then, drizzle maple syrup into the bowl and continue blending until the mixture is light and fluffy. Set aside.

Adjust baking rack to middle position and preheat oven to 400 degrees.

Prepare an egg wash by beating one egg yolk with water until thoroughly combined. Set aside.

Remove thawed puff pastry from refrigerator. Place pastry on a lightly floured surface. Roll dough into a uniform square shape and cut into 4 equal-sized squares. Place squares on a large rimmed baking sheet lined with parchment paper. Dock (pierce with a fork) the centre of each pastry square and place in the freezer while preparing the apple mixture.

Melt butter in a saucepan over medium heat. Add apple slices to pan and cook for several minutes until soft, stirring occasionally. Add brown sugar, cinnamon, nutmeg and ground cloves to pan. Stir to combine, then remove from heat and set aside.

Remove prepared puff pastry from freezer and spoon ¼ of the apple mixture into the centre of each square. Fold each corner toward the middle of the square to “close” the pastry but leave a couple openings to vent.

Brush puff pastry with egg wash and sprinkle with additional cinnamon, if desired.

Place the baking sheet in the pre-heated oven on the middle rack. Bake until pastry is light and puffy, approximately 25–30 minutes. When ready, the tart should be a rich golden brown. Actual cooking time will vary by individual oven, so keep a close eye on the pastries to avoid over-browning.

Remove from oven and allow to cool slightly before serving. To serve, top with maple whipped cream or your favourite ice cream.

Sweet Cinnamon Pumpkin Seeds

Pumpkin seeds are full of goodness so adding a little sugar isn’t too big a problem and makes them taste even better!

Ingredients

4 cups pumpkin seeds
1/2 cup butter
2 tbsp. brown sugar
1 tbsp. ground cinnamon
1/4 tsp. salt
1/4 cup granulated sugar

Directions

Preheat oven to 350 degrees.

In a microwave safe bowl, melt the butter. Add the pumpkin seeds, brown sugar, cinnamon and salt. Stir to coat the seeds.

Cover a cookie sheet with parchment paper. Spread the seed mix evenly and thin to allow seeds to cook evenly. Bake for 30 minutes, stirring once after 15 minutes.

Remove from oven and sprinkle 1/2 of the granulated sugar over the seeds; stir to coat. Return to oven and bake for 15 minutes more.

Sprinkle with remaining sugar, stir and bake for a final 15 minutes.

Cinnamon tea

Cinnamon tea is one of the simplest ways to get the health benefits of cinnamon in an easy to make drink.

Ingredients:

1 cinnamon stick
2 tsp assam tea leaf
Honey to taste

Directions:

Fill a large teapot with just boiled water. Heat 600ml water in a pan with the cinnamon stick until it boils

Turn off the heat and add the tea leaves then steep for 1-2 minutes. Remove the cinnamon stick.

Empty the teapot and strain the tea into it. Use honey to sweeten to taste.

Apple Cinnamon Sparkler

If you are looking for a fall feel mocktail this is the perfect idea. You can even make an alcoholic version by replacing the grape juice with wine. Or try making it into a prosecco cocktail by swapping the grape juice and club soda for prosecco or other sparkling wine.

Ingredients:

3 cups water
6 apple cinnamon flavoured tea bags
1 cup grape juice
2 cups club soda, chilled
4 tbsp. sugar
Granulated sugar (optional)
Lemon wedges (optional)

Directions:

Using a coffee maker, put the tea bags in the carafe and run the water through the machine as you normally would. Allow teabags to steep for 7-10 minutes. Turn the coffee maker off, add the sugar and stir until dissolved, then allow the tea to cool.

In pitcher, stir together the tea and grape juice. Right before serving, add club soda. Serve in ice-filled glasses.

If desired, rub a lemon slice around the edge of the glasses and dip rims into granulated sugar. Garnish with lemon wedge.

Spicy Mulled Apple Cider

This is another fall feel drink that can work at any time of the year. Being a slow cooker dish, you can make it a little ahead and enjoy the gorgeous smells as it cooks.

Ingredients:

1 gallon apple cider
1 orange, washed thoroughly and sliced
1 small handful whole cloves
3-4 cinnamon sticks
1 t. ground allspice
3 T. maple syrup

Directions:

Combine all ingredients in a slow cooker and stir to combine. Cook on lowest setting for 3-4 hours. Strain and serve hot.

Tasty things to do with cinnamon

These are just a few of the tasty things to do with cinnamon. From classic desserts to simple teas or even fun party drinks, cinnamon features in many recipes and always brings those health benefits with it.

More cinnamon recipe ideas

Looking for more inspiration for your jar of cinnamon? Check out these recipes!

Image for Healthy Cinnamon Raisin Oatmeal Cookies with Banana

7 Things to Do with Cinnamon (+ Why It’s Good for You)

What is cinnamon?

Why is cinnamon good for you?