Pilau Rice with Cinnamon
For 4 people
- ½ teaspoon coriander (seeds or powder)
- 6 cardamoms (pods or powder)
- 1 teaspoon cumin (seeds or powder)
- 8 cloves (or powder form)
- 1 teaspoon cinnamon powder
- 2 bay leaves (or powdered form)
- 1 small onion, finely chopped
- 1 garlic clove, finely chopped
- ½ teaspoon ground turmeric
- ½ teaspoon black mustard seeds
- 300 g basmati rice (or brown rice: preferable in terms of sugar load – see the section on Healthy Living Recommendations)
- 500 ml vegetable stock
- Sea salt
- Freshly ground black pepper
- Vegetable oil
- Using a pestle and mortar, pound the coriander seeds into a coarse powder. Add the cardamom pods and grind until the husks split and the seeds are lightly crushed. Add the cumin, cloves and bay and pound very lightly for a few seconds to mix.
- Fry the onion and garlic with the oil until softened, stirring regularly. Sprinkle in the turmeric and mustard seeds, plus all the ingredients from the pestle and mortar. Fry gently for 2 minutes, stirring.
- Mix in the rice to coat it in the fried spices. Add the stock and a good pinch of black pepper. Add a pinch of salt if needed (stock from a cube will already contain salt). Stir well and bring to a boil. Give a final stir, then cover the pan with a tight-fitting lid. Reduce the heat to its lowest setting and cook for 15 minutes.
- Leave to stand for 5 minutes and top each plate with ¼ teaspoon of powdered cinnamon bark before serving.
Recommended daily portion
Consume one portion, and do not forget to combine it with two other cinnamon dishes in your next meals to cover three daily intakes. You can also increase the daily cinnamon dosage up to 6 g ( equal to 1.5 teaspoons).
Preparation and dosage
The daily dose of cinnamon powder is between 1 g (equal to ¼ teaspoon) and 6 g (equal to 1.5 teaspoons) per day, spread out after each meal (3 times daily). You can also take this amount in the form of capsules. However, by increasing the dose, the anti-diabetic effect will not increase.
Cinnamon can be used in two forms: as powder for immediate use or after having been soaked and cooked.
Soak the cinnamon sticks in water for 24 hours, then cook this solution for 30 minutes and filter it before consumption.
Other ways of preparation (baked, cooked for longer than 30 minutes at 100°C), are not recommended as there is no evidence that the hypoglycaemic effect remains.
Proven health benefits of Cinnamon
By consuming cinnamon at the recommended dosages, it will help to reduce your bad cholesterol and triglycerides and increase your good cholesterol.
Consuming 3 g/day of cinnamon powder along with diet and physical activity for four weeks allowed patients with metabolic syndrome to lose weight and improve their blood pressure.
Recipes with Cinnamon
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