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By Pam Ofstein
Director of Nutrition Services
With the rate of diabetes increasing, healthy eating and exercise continue to play an important role in helping control blood sugar levels. Studies are shedding light on the possible benefits of cinnamon use with food and its effects on lowering blood glucose and blood fat levels.
In a recent study by the American Journal of Clinical Nutrition (2009), the results indicated a relationship between the amount of cinnamon consumed and the decrease in insulin concentrations; cinnamon might be an effective, natural tool added to meals to help maintain adequate blood sugar levels.
We feel this spice is a good, natural fit to include in our meal plans. The focus with our Living with Diabetes Meal Plan is healthy meals centered around whole foods like grains, lean proteins and healthy fats with the inclusion of herbs and spices — like cinnamon — to provide delicious taste and added health benefits.
We have been on the cutting edge for over two years now by including this little spice in our recipes and snacks. Also, don’t forget cinnamon contains antioxidants to help fight off free radicals that can cause disease.
Our Living with Diabetes Plan is the perfect combination of balanced, portion-controlled meals and snacks that taste great and promote healthy living. Try this recipe and many more like it on our Living with Diabetes Plan:
Cinnamon-Lime Chicken Fajita Salad
Ingredients
4 ounces skinless chicken breast
1/2 teaspoon ground cinnamon
1 teaspoon canola oil
2 tablespoons chopped yellow onion
2 tablespoons chopped green bell peppers
1 teaspoon minced garlic
1 teaspoon fresh lime juice
2 tablespoons low fat shredded cheddar cheese
1 small (6”) flour tortilla
Instructions
Preheat oven to 375 degrees F. Season chicken with cinnamon and salt and pepper to taste. Place chicken in oven safe dish and bake for 20 minutes or until juices run clear when pricked. Cool, chop and set aside.
In a small sauté pan, heat oil over medium heat and sauté onions, peppers and garlic. Mix in chicken and lime juice until heated. Remove from heat and allow to cool for a few minutes. Place mixture on bed of lettuce and top with shredded cheese; serve with warmed tortilla. If salad dressing is needed, please choose a low-fat version with no more than 60 calories per 2 tablespoons.
Nutrition Information Per Serving (Makes 1 Serving):
Calories – 380; Total Fat- 10 g; Saturated Fat – 2 g; Trans Fat – 0 g; Cholesterol – 70 mg; Sodium – 440 mg; Total Carbohydrates – 34 g; Fiber – 4 g; Protein – 36 g
Check out these other delicious recipes that use cinnamon!
– Cinnamon Apple Waffle Sandwich
– Fruit and Nut Breakfast Quinoa
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