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Besides well marketing the 1990s commercials, to show us the power of repetition through the slogan “what do you mean barq’s has bite?”, this American soft drink company was definitely onto something. Bark does have bite. To be clear though, not all bark is the same. Cinnamon, a fragrant bark, delivers three distinct flavours – sweet, woody and fruity. I call it my 3-in-1 go-to spice. It’s a great addition to soups, stews, baked goods, lattes, yogurt, oatmeal and fruits. Although evidence is mixed regarding the benefit of Cassia Cinnamon and the management of diabetes and blood sugar control, cinnamon is a great means to spice up your meals without, or a reduction of, salt. Any added health benefit associated with this spice is a bonus! Although there is controversy around sodium recommendations, Health Canada states that the adequate intake of sodium for healthy individuals (aged 14-50) is 1500mg per day. To help put this into perspective, 2/3 teaspoon of table salt provides nearly that amount. You’d be surprised how quickly your daily sodium intake adds up. So why not get creative by adding cinnamon to your dishes? Looking to cut back on sodium and use other spices to prepare your meals? Connect with me – let’s talk sodium and spice.


Three Bite Cinnamon Rolls

Makes 10 servings


For the Dough:

2c whole wheat pastry flour

1 tbsp chia seeds

1.5 tsp baking powder

¼ tsp sea salt

3/4c 2% milk + 3-4 tbsp (as needed)

2 tsp honey

For the Filling:

1 medium ripe banana, mashed

2 tbsp extra virgin olive oil

1 tbsp ground cinnamon + 1tsp (optional)

For the Icing:

1/3c powdered sugar

2 tbsp 2% milk

½ tsp vanilla extract

Preheat oven to 350◦F. Lightly grease a baking tray and set aside.

To form the dough, combine whole wheat flour, chia seeds, baking powder, sea salt, 3/4c milk and honey in a large bowl. Knead the dough and form a ball. You may need to add extra milk if mixture is too crumbly. Add milk one tablespoon at a time. Dough should be smooth and slightly tacky to the touch.

Place dough onto a floured, flat surface. To prevent sticking, sprinkle flour onto the dough and rolling pin as needed. Roll out the dough into a long rectangle ensuring no edges are too thick.

In a small bowl , mix the banana, olive oil and 1 tbsp of cinnamon. Once smooth, spread the filling over the rolled out dough. Sprinkle the remaining cinnamon over the dough and roll up the dough longitudinally.

Cut dough into 10 pieces and place in baking tray. Bake for approximately 15 minutes (i.e. top should be firm but middle should be gooey).

To make the icing, combine the powdered sugar, milk and vanilla in a small bowl. Pour the icing over warm cinnamon rolls and enjoy!

As a good afternoon snack, I will often pair one roll with a cup of earl grey tea and apple slices.

Nutritional Facts (per cinnamon roll):

Energy: 155kcal Protein: 4.5g Fat:4g Carbohydrates:27g Fibre:3.5g

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