Cinnamon and apples are two ingredients that commonly go together in recipes and culinary dishes. Both are popular ingredients in the fall and winter months and pair well together in desserts like apple pie and baked apples. But what exactly is the combination of cinnamon and apples good for? Does it provide any health benefits or is it just for flavor? Let’s take a closer look at cinnamon, apples, and what effects they may have when consumed together.
What is Cinnamon?
Cinnamon is a spice that comes from the inner bark of cinnamon trees. It is made by cutting the stems into pieces and removing the inner bark, which curls up into cinnamon sticks. Once dried, the bark is then ground into a fine brown powder which is sold as cinnamon.
Cinnamon has been used for thousands of years and was highly prized during ancient times. It was traditionally used in Ayurvedic medicine and ancient Egyptian rituals. Today, cinnamon remains a popular spice used around the world in both sweet and savory dishes.
Some of the most common types of cinnamon include:
- Ceylon cinnamon – Also known as “true” cinnamon, it is native to Sri Lanka. Ceylon cinnamon has a mild sweet flavor.
- Cassia cinnamon – This type is typically grown in China and has a stronger, more pungent flavor compared to Ceylon cinnamon.
- Saigon cinnamon – Often considered the best and most potent cinnamon variety. Grown in Vietnam, it has a high concentration of the compound that gives cinnamon its distinctive flavor and aroma.
Ceylon and Cassia cinnamon are the most widely available types sold in supermarkets today.
Nutritional Profile of Cinnamon
Cinnamon is highly nutritious and provides some important vitamins, minerals, and antioxidants. According to the U.S. Department of Agriculture, a teaspoon (2.6 grams) of ground cinnamon contains:
- 19 calories
- 0.4 g fiber (2% daily value)
- 68.4 mg calcium (5% DV)
- 0.2 mg manganese (12% DV)
- 1.0 mg iron (6% DV)
It also contains small amounts of vitamin K, potassium, zinc and copper.
The main antioxidant compounds in cinnamon include polyphenols, phenolic acid, and flavonoids. This antioxidant activity is highest in Ceylon cinnamon.
Benefits and Uses of Cinnamon
Some of the top evidence-based health benefits of cinnamon include:
- May improve blood sugar control – Multiple studies have shown cinnamon can lower blood sugar levels and increase insulin sensitivity.
- Contains antioxidants – The antioxidants in cinnamon have anti-inflammatory effects and may reduce risk of disease.
- Could reduce risk of heart disease – Research indicates cinnamon may decrease some risk factors for heart disease like high cholesterol and blood pressure.
- Has antimicrobial effects – Test tube studies have found cinnamon oil to be effective against certain bacteria and fungi.
- May reduce neurodegenerative disease risk – Some animal studies show cinnamon supplements might decrease risk factors of neurological disorders like Parkinson’s and Alzheimer’s.
In addition to health benefits, cinnamon is frequently used to add flavor to foods and beverages. It is a key ingredient in many desserts like apple pie, cinnamon rolls, and churros. Cinnamon also goes well with coffee, oatmeal, bread, smoothies, and more. It’s versatility and sweet-spicy flavor profile make it a popular spice around the world.
What are Apples?
Apples are a fruit produced by apple trees, part of the rose family. There are over 7,500 cultivars of apples grown around the world. Some of the most popular types of apples include:
- Red delicious – Sweet, juicy and widely available. Great for eating raw.
- Granny Smith – Tart, crisp, and green-skinned. Good for baking.
- Fuji – Sweet, very crunchy and juicy. Great fresh eating apple.
- Gala – Very sweet, firm flesh. Popular snacking apple.
- Golden delicious – Soft, sweet with yellow skin. Good for salads, sauce and baking.
- Braeburn – Tart and sweet with firm crunchy texture. Multi-purpose apple.
Apples can range in color from red, green, and yellow. The flesh also differs significantly, with textures spanning from soft and mealy to very crisp and juicy. Flavor profiles also cover a wide spectrum, from very tart to super sweet.
Nutrition Facts of Apples
Apples are very nutritious and offer the following nutrients (based on a medium apple weighing 182g):
- 95 calories
- 25g carbohydrates
- 4g sugar
- 3.5g fiber
- 10% Vitamin C RDA
- 2% Vitamin A RDA
- 8% copper RDA
Apples also contain B vitamins like riboflavin, thiamin, and vitamin B6. The antioxidant content is provided from phenolic compounds like quercetin, catechin, phloridzin and chlorogenic acid.
Overall apples are high in fiber, vitamin C, and antioxidants. They are low in calories, fat, sodium and cholesterol free.
Benefits of Apples
Eating apples regularly has been linked to the following health benefits:
- Weight loss – Apples are low in calories and high in fiber and water. This combination makes them very filling and provides bulk to your diet without many calories.
- Lower diabetes risk – Multiple studies indicate apples may reduce risk factors for diabetes like excess body fat and inflammation.
- Improved heart health – The antioxidant content of apples may help lower LDL cholesterol oxidation and reduce plaque buildup in arteries.
- Decreased cancer risk – Certain types of cancers like colorectal, oral, breast, and lung cancer appear less common among apple eaters.
- Gut health – The pectin fiber in apples acts as a prebiotic that feeds healthy bacteria in the gut microbiome.
Apples are also often recommended by dentists for cleaning teeth and improving breath thanks to their high water content. Their sweet-tart flavor and portable nature also make them a very convenient healthful snack.
Using Apples in Cooking and Baking
Apples are extremely versatile in cooking applications. Their sweet-tart flavor pairs well in both savory and sweet dishes.
Some popular ways to use apples in recipes include:
- Pies – Apple pie is a classic. Apples work well in all types of pies from double crust to crumbles and tarts.
- Sauces – Applesauce, apple butter, and apple jelly or jam are delicious ways to use apple pulp.
- Salads – Sliced apples add crunch and subtle sweetness to green, grain, chicken, tuna, and pork salads.
- Baked goods – Apples work well in muffins, breads, pancakes, tarts, turnovers, crumbles, and more.
- Sautéed/roasted – Sliced apples caramelize beautifully when pan fried or roasted in the oven.
- Juices – Fresh apple juice and cider are apple beverages made by pressing apples.
Popular apple varieties for baking include Granny Smith, Fuji, Honeycrisp, Golden Delicious, and Braeburn. Baking brings out the apples’ natural sweetness and allows them to hold their shape well.
What is Cinnamon Apple?
Cinnamon apple refers to the combination of cinnamon and apple together in a recipe, dish or beverage. Some of the most common ways cinnamon and apples are paired together include:
- Apple pie – Cinnamon is a key baking spice used to flavor apple pie fillings, crusts, streusels, and whips.
- Applesauce – Cinnamon adds warmth, sweetness and spice to plain applesauce.
- Baked apples – Cinnamon combines with baked apple fillings like raisins, nuts, brown sugar and butter.
- Apple smoothies – Cinnamon adds spice to apple flavored smoothies and shakes.
- Apple cider – Mulling spices featuring cinnamon are popular additions to warm apple cider.
- Overnight oats – Cinnamon apple baked oatmeal and overnight oats are breakfast favorites.
Cinnamon brings out the natural sweetness of apples while adding layers of spice, warmth and flavor. The combination is synonymous with fall and winter comfort foods. It’s also popular year round in apple desserts like crisps and turnovers as well as healthy snacks like apple slices dusted with cinnamon.
Nutrition of Cinnamon and Apples
Both cinnamon and apples are highly nutritious on their own. By combining the two, you get an even bigger nutritional boost.
Some of the main nutrients provided in cinnamon apple dishes include:
- Fiber – from the pectin in apples and lignin in cinnamon
- Vitamin C – plentiful in apples
- Manganese – found in cinnamon
- Antioxidants – from polyphenols in both cinnamon and apples
- B vitamins – like Vitamin B6, riboflavin and thiamin
The fiber content is further increased when apples are cooked or baked with the cinnamon, as pectin becomes more soluble and breaks down. Polyphenol antioxidants are also most bioavailable when foods containing them are cooked.
So while fresh apples provide the biggest nutrient boost, cooked cinnamon apples still maintain much of their nutritional value and bioactive compounds. Overall the combo makes for a delicious way to get vitamins, minerals, fiber and antioxidants.
Cinnamon Apple Health Benefits
Eating cinnamon apples regularly may come with these evidence-based health benefits:
- Improved blood sugar control – Human studies show cinnamon can lower blood sugar spikes after meals. Paired with the polyphenols in apples, cinnamon apples may improve glycemic response.
- Increased satiety – The fiber content provides bulk and slows digestion to keep you fuller longer.
- Better heart health – Antioxidants may reduce cholesterol oxidation and plaque formation for heart disease prevention.
- Decreased cancer risk – Compounds in both apples and cinnamon show anti-cancer activities in lab and animal studies.
- Enhanced brain function – Polyphenols have been studied for their neuroprotective effects and ability to improve cognitive performance.
The research is strongest for improvements in blood sugar regulation, weight management, and heart health. The other benefits are still preliminary but show promise.
Potential Downsides of Cinnamon Apples
Cinnamon apples are generally quite healthy, but a few cautions include:
- High in sugar if recipe contains added sugars – Recipes with extra sugar like syrups or honey increase the total sugar content.
- Can irritate mouth or gums if eating lots of raw cinnamon – The compounds in cinnamon may cause temporary irritation for some.
- Choking hazard for young children – Due to the texture, apples should be cut into small pieces for babies/toddlers.
- Allergies – Those with apple or cinnamon allergies should avoid this combination.
- Drug interactions – Cinnamon may interact with certain medications like diabetes drugs, blood thinners and antibiotics.
Otherwise for most people, enjoyed in moderation, cinnamon apple dishes make for a delicious and nutritious food.
Most Popular Cinnamon Apple Recipes
Some of the top cinnamon apple recipes include:
Apple Pie
Apple pie just wouldn’t be the same without cinnamon. It adds that distinctive flavor people expect in classic apple pie. Recipes typically use 1-2 teaspoons cinnamon in both the filling and dough. Bake into a double crust pie or crumble topping for irresistible results.
Baked Apples
Baked apples are easy to make and so tasty. Just core apples and fill the centers with cinnamon, brown sugar, raisins, butter and nuts. Bake until tender and juicy for a simple warm dessert. Sprinkle extra cinnamon on top.
Applesauce
Homemade applesauce is a breeze in the slow cooker or Instant Pot. Leave the peel on for extra fiber and nutrients. Then add warm cinnamon spice to liven up unsweetened sauce. Enjoy as is or use in baking.
Apple Smoothie
For a healthy energizing drink, blend apples with yogurt, milk, ice, honey and cinnamon. The spice takes a basic apple smoothie up a notch. Sweeten to taste and garnish with more cinnamon.
Overnight Oats
Make overnight oats with milk, oats, yogurt, then layer apples and cinnamon. The oats soften and absorb flavor overnight. Top with nuts, seeds or granola for hearty cinnamon apple breakfast.
Apple Cider
Warm up with a mug of apple cider spiced with cinnamon sticks, star anise, cloves, orange peel and syrup. For an alcohol-free option, mull unsweetened apple juice instead. Strain out spices before drinking.
How Much Cinnamon Per Apple?
The amount of cinnamon you use per apple depends on the specific recipe and your taste preferences. Here are some general cinnamon serving size guidelines per medium apple:
- Apple pie – 1/2 to 1 teaspoon cinnamon in filling
- Applesauce – 1/4 to 1/2 teaspoon cinnamon per apple, or more to taste
- Baked apples – 1/4 to 1/2 teaspoon cinnamon in filling mix
- Apple smoothie – 1/4 to 1/2 teaspoon ground cinnamon per apple
- Apple cider – One 3″ cinnamon stick per 3-4 cups apple cider
- Overnight oats – 1/4 to 1/2 teaspoon cinnamon per apple
Start with less and add more if you want an intensified cinnamon flavor. Too much cinnamon can result in unpleasant bitterness. Also opt for cinnamon sticks or larger pieces in applications like cider and applesauce so you can remove them easier.
Are Cinnamon and Apples Good Together?
Cinnamon and apples do make an incredibly delicious pairing. The sweet and slightly tart apple flavor is enhanced by the warmth and spice of cinnamon. The combo is especially popular in autumn recipes when apples are in peak season.
Here’s a summary of why cinnamon and apples go good together:
- Cinnamon brings out the natural sweetness of apples
- It adds layers of flavor like spice, warmth, richness, and depth
- The aroma of cinnamon apple is comforting and nostalgic
- It rounds out the tang of tart apples
- Cinnamon adds interest and flair to plain apples
- Both ingredients are nutritious and provide health benefits
- Cinnamon apple works in both sweet and savory preparations
- The textures pair well, with tender apples and powdery cinnamon
- Cinnamon apple is symbolic of autumn, holidays and the cooler seasons
Apples flavored with cinnamon are hard to resist. While they go especially well in comforting baked goods, the combination can be used in endless creative ways. Cinnamon apple meets savings and sweet cravings, making it a beloved pairing worldwide.
Conclusion
Cinnamon and apples are two superstar ingredients that pair amazingly well together. Both are packed with nutrition like fiber, vitamins, minerals and antioxidants that provide health benefits. Cinnamon brings warmth, spice and sweetness that complements apple’s tart fresh flavor beautifully. This makes cinnamon apple a beloved combination, especially in comforting fall desserts and drinks. While the duo is best known in apple pie, the possibilities are endless for using cinnamon and apples creatively in both sweet and savory recipes. Enjoyed in moderation, dishes featuring this perfect pair make for a delicious way to incorporate more nutrition into your diet.
