Cinnamon 101 with Sweet and Savory Recipes

Cinnamon is recognizable to most of us, because it is one of the world's most frequently eaten spices. However, this spice's description, handling, and possible health benefits may not be as familiar to you.

The Merriam Webster Dictionary defines cinnamon as

a: the aromatic, dried bark of any of several tropical trees (genus Cinnamomum) yielding a culinary spice, oil, and flavoring

especially a small roll or quill of cinnamon bark

b

: the tan to dark brown spice that is prepared from cinnamon bark by powdering and has a somewhat sweet and spicy taste

Note: Ceylon cinnamon comes from a tree (Cinnamomum verum) of Sri Lanka and southern India and is usually considered to be true cinnamon. Chinese cinnamon, Indonesian cinnamon, and Saigon cinnamon come from several related trees and typically comprise most of the less expensive cinnamon spice sold in stores. This spice, also known as cassia, tends to have a stronger, spicier character than true cinnamon.

 

Whole quills of the inner bark of cinnamon keep indefinitely, but is hard to grind. Store-bought ground cinnamon loses flavor quickly. Buy small quantities of ground cinnamon and keep it dry and out of the sun.

Cinnamon is widely used in both sweet and savory dishes, adding a warm, comforting flavor and aroma. It is popular in baked goods like banana bread, apple pie, and baked apples, as well as in breakfast items like French toast and oatmeal. 

Photo Credit Nancy Andres, Steel Cut Oats with Banana and Cinnamon

Cinnamon also enhances the flavor of savory dishes including chili, stews, and curries.

Photo Credit Nancy Andres, Vegan Bean and Veggie Chili, Brown Rice, Salsa, Guacamole, Corn Chips  

Cinnamon is a potent spice, rich in antioxidants and other beneficial compounds. 

My research suggests it may help regulate blood sugar, prevent bacterial and fungal infections, protect against heart disease, and reduce inflammation.

Keep on reading to see how simple and exciting it is to incorporate cinnamon into delicious recipes and take advantage of its many nutrition benefits.

Note: This post is intended for entertainment and educational purposes only. It is not to be taken as medical or nutrition advice. Consult with a nutrition/health professional before trying any new food. 

First up is "Tempting and Easy Baked Apple Recipe," one of my original/favorite cinnamon flavored healthy desserts.

Recipe and Photo Credit to Nancy Andres at Colors 4 Health

Serve warm, and this cinnamon-spiked baked apple tastes scrumptious. I love it as it's a snap to make, has no refined sugar, is gluten free, and oil free as well.

Next up is a moist, scrumptious sweet bread recipe from Julie West, the food blogger at the Simple Veganista. "Vegan Banana Bread" is easy to put together and so satisfying.

Recipe and Photo Credit to Julie West at the Simple Veganista

This recipe tastes sweet from the cinnamon, and is egg and dairy-free. It has an oil-free option, and is the BEST banana bread recipe ever!

Cinnamon adds a savory note to a warming, fun recipe for Cinnamon-spiced Chickpea and Lentil Stew.

Recipe and Photo Credit from Nava Atlas at the Vegan Atlas

Last but not least is a colorful main dish, an original from food blogger Nava Atlas at the Vegan Atlas.

No matter how we serve it, cinnamon shines with an aromatic presence in both sweet and savory dishes. 

Recipes that contain cinnamon are eye catching and vibrant, with a pleasing reddish-brown color. Cinnamon is particularly noticeable, when used in baked goods or as a garnish.

Do you enjoy the flavor of cinnamon, and do you keep some on hand? Please comment below.

Which recipe or recipes do you think you'd like to try out? 

If you see a recipe from one of my fellow bloggers that you enjoyed reading, please drop by their website to let them know.

Have you made similar dishes and when do you like to serve them? Breakfast, lunch, or dinner? 

I read and appreciate every comment, but will not be able to publish those that contain links. Thanks for understanding.

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How to Prepare Tempeh to Make It Vegan Friendly, Flavorful, and Healthful

 

Tempeh is a gluten free fermented soy food that’s protein and prebiotic rich. It's less processed than most soymilks and soy burgers, and is the only soy product that is a good source of Vitamin B-12. 

Tempeh contains plant-based calcium, iron, manganese, and other important vitamins and minerals too.

This post has been updated 12/28/2022

Research shows tempeh has antioxidants that may help decrease oxidative stress, reduce inflammation, and prevent chronic disease. 

Tempeh is traditionally made from cultured soybeans or soybeans and rice. Because tempeh is fermented, your body digests it easier and is able to absorb more of its nutrients than other soy products. 

Tempeh is vegan (a product made exclusively from plant-based ingredients). Purchase it in health food stores, most specialty markets, and food stores around the world. 

Before you purchase tempeh in the store, read the label carefully. This will assure the product you get has the ingredients you want.

If you're adventurous, you can make homemade tempeh. Tempeh may contain plant based ingredients including barley, wheat, or a mixture of bean varieties and wheat. 

Tempeh tastes nutty, earthy, savory, and more substantial when compared to tofu’s soft and silky texture. 

Like tofu, tempeh adapts well in endless dishes, absorbing accompanying flavors of seasonings, sauces, and veggies cooked with it.

T
rusted Source

For more about tempeh's health benefits see this from WebMD.

Tempeh Salad

Description: One of the easiest and most delicious ways to prepare tempeh is as a salad. Tempeh salad tastes great in a sandwich or served on a bed of mixed greens, garnished with basil, tomatoes, red pepper, and squash.

Ingredients:

8 oz. pack organic tempeh (labeled traditional or original style)
1 Tbsp. mixed salt free spice blend and salt and pepper to taste
1 cup celery, chopped fine
1 cup carrot and 1 cup yellow onion chopped fine
1 large bunch Italian Leaf Parsley chopped fine (approx. 1-1/4 cups)
1 teaspoon fresh basil chopped
2 tsp. Dijon mustard
1 Tbsp. Bragg Liquid Aminos All Purpose Seasoning. If this is not available, substitute reduced sodium soy sauce
1 Tablespoon organic tahini
1 tsp. garlic powder or 3 fresh cloves garlic
1-1 inch knob fresh ginger peeled and chopped
3-4 Tablespoons fresh squeezed lemon juice or combo apple cider vinegar and lemon juice

Note: I use organic ingredients whenever available. Organic tempeh is made from soybeans that have not been genetically modified.

Note: If you like your food spicy or highly seasoned, you may choose to use one or more of these optional spices and herbs: turmeric, red pepper flakes, chili powder, curry powder, sriracha, or zaatar.

Directions:

1. Cut tempeh into thirds or quarters, and place in a sauce pan. Although tempeh is fully cooked when you buy it in a shop, open the package, and heat in a saucepan filled with enough water to cover tempeh, cover pot and bring water to a boil. Simmer tempeh for 10 minutes, as this process makes tempeh taste mellower.

2. Drain and allow tempeh to cool on a plate, chop veggies, spices, fresh herbs, and other ingredients including tahini, lemon juice, vinegar, Bragg, etc. in a food processor.

3. Add tempeh and combine all ingredients together.

4. Refrigerate until ready to enjoy. Serve tempeh salad spread on whole grain bread or roll. Tempeh is a powerful vegan source of protein and fiber. It’s satisfyingly in a pita pocket or served as a refreshing wrap with sprouts and tomatoes. Refrigerate leftovers and serve within 4-5 days.

Here are Additional Ways to Prepare Tempeh

1. Stuff a red pepper or acorn squash with tempeh salad and serve on a bed of mixed greens.

2. Crumble tempeh into pieces and add it to chili beans, sloppy joe mix, bar-b-que flavored beans, or use it to replace meat in recipes including lasagna, moussaka, curry, or veggie loaf. 

You may be surprised to find tempeh has just as much protein and more fiber than animal products. It has 18g of protein  and 6 g of fiber for every 3 oz. serving. 

Tempeh is relatively inexpensive, as a package of original soy tempeh that feeds 2 or 3 people costs approximately $2.50-$4.00. 

3. Slice tempeh and refrigerate for at least a few hours or even overnight. A simple to prepare homemade marinade like one of these can add depth to flavor and taste appeal.

4. Cube tempeh and finish by baking on parchment paper, steaming, or sautéing with a medley of colorful veggies until all are golden brown and as crisp or tender as you enjoy.

5. Cut 2 tempeh squares diagonally and get two sets of triangles. Then see this fabulous recipe from Sherri Hall, the Recipe Developer and Photographer at Watch Learn Eat. It's Easy Marinated Tempeh + How to Cook Tempeh 3 Ways 

 

7. Another fun way to prepare tempeh is to make Tempeh Bacon. The photograph and simple to prepare recipe comes from Losune at Simple Vegan Blog.

 

6. Place a cooked block of tempeh on a bed of brown rice, quinoa, barley, wheat berries, whole grain pasta, or millet and slice or chunk tempeh as you serve it.

7. Season tempeh with ethnic seasonings and add to your favorite Asian, Mexican, Italian, Indian, Middle Eastern, African or Mediterranean inspired dishes.

No matter how you prepare and serve it, tempt your taste buds and satisfy hunger with tempeh. 

Experiment by using this low cost, delicious plant-based protein that's loaded with high nutrition and is fun vegan fare.

Before you go please remember to comment below.

Have you eaten tempeh before and did you enjoy it?

It took me a few tries when I first started to eat tempeh to develop a taste for it. Please give it a chance. Tempeh is very high in nutrients and can add zest to many of your regular recipes. In fact, tempeh has become one of my favorite plant-based ingredients. 👍

What creative ideas do you have for using tempeh in recipes? 

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Recipes for Remarkable Vegan Meatballs

Remarkable Vegan Meatballs, Marinara Sauce, and Fusilli from Nancy Andres

I've had the urge to create a plant-based whole food recipe for vegan meatballs, scrumptious enough for all to love. To most of us, as we age, it does dawn on us that we could be eating healthier. Cutting down on processed, cholesterol laden foods is a smart health decision.

Post updated 5/15/2023

See what I discovered during my hands on food testing and cooking experiments, cookbook investigation, and research on the web.

I SCOUTED OUT RECIPES THAT ARE :

EASY

DELICIOUS

COLORFUL

HEALTHY

See the Results in a Vegan Meatball Roundup Post to Live For! 

Here's My Recipe...I call it 

Remarkable Vegan Meatballs

This recipe is economical, and made from items most of us already have in the pantry or refrigerator. 

It's adaptable. Serve vegan meatballs for brunch, lunch, or dinner.  Top mashed cauliflower, spaghetti, shells, linguini, or other pasta with vegan meatballs. Savor the flavor in a hoagie, pita, or in a wrap. 

Serve veggie meatballs on a bed of sautéed broccoli or spinach, or top quinoa, barley, or mashed potatoes with vegan meatballs and mushroom gravy. All these combinations are yummy. 

So let's give a cheer for 

Remarkable Vegan Meatballs

Ingredients:

½ cup pre-cooked brown rice (any variety will do)

1 can (about 12 oz.) lentils drained

1 yellow onion chopped

4 cloves garlic minced

8 oz. fresh white or baby bella mushrooms cleaned and chopped

1 flax egg: In a small bowl combine 1 tablespoon plus 1 teaspoon ground flaxseeds. Mix with ¼ cup water. Let flax egg mixture sit until thick and viscous about 5-10 minutes before following directions in step 4 below

2 slices of whole grain bread for bread crumbs-any type as long as it equals about 1 cup ground bread crumbs 

Salt and pepper to taste

pinch of fresh basil, oregano, thyme, parsley, rosemary chopped fine or 2 teaspoons dried Italian Herb Blend

1 teaspoon extra virgin olive oil

1 jar of your favorite Marinara Sauce (25 oz.) or homemade

What to do:

1. Put the oven rack in the middle slot of the oven. Preheat the oven to 375 degrees Fahrenheit. While oven heats...

1. Clean and prep onion, garlic, mushrooms. Place a drop of oil in a sauté pan and brown the onion for a few moments (for oil free version use water or veggie broth instead of oil). 

Then add garlic and do the same. Add chopped mushrooms and cook until all are soft and thoroughly cooked (about ten minutes).

2. While that cooks, get a large mixing bowl and mix (mash) the brown rice and drained lentils together. Add whole grain bread crumbs and combine. 

3. Use a slotted spoon to transfer onion, garlic, and mushrooms from sauté pan to mixing bowl. Reserve mushroom cooking liquid to add to soup, chili, or other dish.

4. Add flax egg and seasoning to mixing bowl.  Combine all thoroughly. This flax egg mixture is the best I've ever tried. The veggie balls bind well and do not crumble. If you feel mixture is too dry and crumbles, add a drop or two of water.

5. Shape mixture into bite size veggie balls. Place them on a large ungreased baking sheet and put in the oven. Cook vegan meatballs for approximately 30 minutes. You'll know they are ready, when they look and feel firm (squeeze one) and are slightly browned. 

6. Meanwhile, empty the jar of marinara into a medium size sauce pan and simmer covered on stove top until pasta and meatballs cook. 

7. In a pasta pot boil the pasta of your choice (cook according to package directions). When done drain.

8. Top each serving of pasta with a ladle or two of sauce and two or three veggie balls apiece. Garnish with fresh clipped parsley or use the vegan cheese recipe below. Any extra veggie balls can be placed in the extra sauce and refrigerated. This recipe will make a dozen vegan meatballs and serves 4.

To shake things up, top garlicky vegan mashed cauliflower with meatballs or serve spaghetti squash as a base instead of pasta. 

Plant-based spaghetti squash marinara with tossed salad

Try this fabulous recipe from Kelly, a Transformational Health Coach and holistic practitioner who blogs at Tasting Page. See
Vegan Lentil Mushroom Meatballs on a bed of lettuce now.

For another slant see this recipe. It features Bulgur wheat and cauliflower for Vegan Italian Meatballs from Chuck Underwood. He's the blogger at Brand New Vegan, and he aims to make switching to plant-based eating as easy as possible. This is a link to his recipe for Vegan Parmesan.

Vegan Italian Meatballs from Chuck Underwood

  

Not sure what Bulgur wheat is? See more at health advantages of eating Bulgur Wheat from Dr. Axe.


Want to make a more hearty tomato sauce? 


Add veggies to the sauce. If you include carrots, peas or legumes, and edamame to tomato sauce they increase the amount of vitamins, minerals, antioxidants, fiber, and plant-based protein you are eating. 

For the final recipe in my vegan meatball roundup...

Nora Taylor shares her version of Spaghetti and Easy Vegan Meatballs. She's the blogger at Nora Cooks, and she uses chickpeas to give vegan meatballs a satisfying, comforting flavor. 

Photo Nora Taylor at Nora Cooks

Isn't it surprising that vegan meatballs can be made in so many taste tempting ways? 

Tip: Buying in-season, locally grown produce is an easy way to select fruits and veggies that are loaded with eye-appeal, freshness, and often on sale. Since locally grown means items aren't transported long distances to get to your table, it costs less and tastes better. It's alive with goodness.

Do you serve meatless meals more often than you once did? The number of people who are switching over is mounting. Why not join the crowd?

After your food shopping run, have fun cooking up some vegan meatballs. They are healthy, colorful, easy to make, and delicious.

Invite your partner, friends, and family to join the cooking party. Perhaps it will turn into a vegan meatball marathon.

Before you go, please comment in the space provided below. 

Which recipes sound and look good to you? 

No links in comments please, as I won't be able to publish them that way. 

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See the latest about wellness by visiting again. Posts are published on the 1st and 15th of each month. 

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