Cinnamon Swirl Loaf

Having baked goods on hand are a must at our house. My 6-year-old and 1 ½-year-old boys love having an easy snack they can grab and munch on. And this week’s Cinnamon Swirl Loaf is always a big hit for them.

The plus here is that the loaf is packed with protein, fibre and healthy fats. So I’m not worried a slice will send their blood sugar (and inevitably their mood) on a joy ride like a refined carbohydrate treat would.

Both my older son and I are celiac (we haven’t tested the toddler yet) so all of my recipes (including this Cinnamon Swirl Loaf) are 100% gluten-free. I used almond flour as the base for this recipe as I did for:

• Morning Glory Muffins
• Pumpkin Bread
• Banana Bread

Some other alternative gluten-free flours include coconut, quinoa, chickpea, brown rice, and cassava. It’s important to note that not all gluten-free flours are a straight swap and amounts will be very dependent on the recipe.

Going Gluten-Free for Acne

Gluten is the protein found in grains like wheat, barley and rye. While other grains like rice or oats don’t naturally contain gluten, they can become contaminated through food processing (by using the same machines).

When it comes to gluten, there are those that have celiac disease and those that have a gluten intolerance. Celiac is an autoimmune disease and is believed to affect 1 in 100 people.

On the other hand, many people are dealing with a gluten intolerance which has recently been coined “non-celiac gluten sensitivity” (NCGS). While they don’t have a true celiac disease, those with NCGS feel substantially better when they avoid gluten.

Symptoms of NCGS may include:

• Digestive/IBS symptoms (stomach aches, cramping, bloating, constipation or diarrhea)
• Skin issues (including eczema, rosacea and dermatitis).
• Mood imbalances (anxiety/depression) (2)
• Headaches
• Brain fog
• Low energy/chronic fatigue
• Muscle/joint pain
• Fertility issues (3)
• Nutrient deficiencies (ie. anemia)

For many of our clients in The Clear Skin Solution, gluten is a big acne-flaring trigger. The reason behind the flare is how gluten is impacting their gut.

Research suggests that NCGS can lead to negative shifts in the gut’s microbiome and intestinal permeability (aka leaky gut). Here’s how these two lead to chronic acne:

• Altered microbiome – the bacteria found in the gut are involved in a number of body-wide functions including:
  • Nutrient absorption (nutrients are needed to reduce acne-causing inflammation/oxidative stress, produce/maintain skin cells, and produce adequate hormones).
  • Hormone production (having a correct balance of hormones is crucial for clear skin)
  • Immune function (which helps combat breakouts)
  • Brain function (the gut-brain axis has long been implicated in the development of acne). 

• Leaky gut – intestinal permeability occurs when the gut cells release the protein zonulin that breaks the intestinal tight junctions apart. In turn, this allows undigested food particles, toxins and microbes to “leak” into the bloodstream. In response, the body triggers an immune response to the “invaders” and systemic inflammation occurs (inflammation = acne).

Wondering if gluten is a trigger for your gut and skin? You can easily test this out by avoiding all gluten-containing foods for at least 30 days. Then you can eat a hefty serving of gluten-containing foods at each meal for 2-3 days and watch for physical, mental and emotional symptoms to arise over the next 72 hours.

You’ll know gluten is an issue if you feel better not eating it and/or feel worse upon reintroducing it (even if your lab tests are negative).

Benefits of Cinnamon

Cinnamon is one of my favourite spices to cook with. I love the flavour and warmth it brings to both sweet and savoury dishes. Not to mention the numerous benefits it has for gut health.

• Reduces inflammation: contains powerful antioxidants and anti-inflammatory compounds (like cinnamaldehyde and cinnamic acid) that reduce inflammation in the gut. Lower inflammation can help alleviate symptoms of digestive issues such as bloating, gas, and diarrhea. [8]
• Increases digestive enzyme production: enzymes in the gut help to break down food which increases nutrient absorption and promotes overall better digestion. [9]
• Contains prebiotic properties: prebiotics help feed the beneficial bacteria in your gut. This can improve the overall health of your gut microbiome and may help alleviate digestive issues. [10]

Bonus benefit? Cinnamon has been shown to help regulate blood sugar levels by improving insulin sensitivity. Having stable blood sugar is crucial for acne sufferers.

Sources:

1. https://pubmed.ncbi.nlm.nih.gov/24533607/
2. https://pubmed.ncbi.nlm.nih.gov/24689456/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3122153/
4. https://celiac.org/about-celiac-disease/what-is-celiac-disease/
5. Lammers, K. M., Lu, R., Brownley, J., Lu, B., Gerard, C., Thomas, K., … & Fasano, A. (2008). Gliadin induces an increase in intestinal permeability and zonulin release by binding to the chemokine receptor CXCR3. Gastroenterology, 135(1), 194-204.
6. Sapone, A., Lammers, K. M., Casolaro, V., Cammarota, M., Giuliano, M. T., De Rosa, M., … & Fasano, A. (2011). Divergence of gut permeability and mucosal immune gene expression in two gluten-associated conditions: celiac disease and gluten sensitivity. BMC Medicine, 9, 23.
7. Journal of Clinical and Aesthetic Dermatology, Frontiers in Psychiatry, Dermatology Practical & Conceptual
8. https://pubmed.ncbi.nlm.nih.gov/26971790/
9. https://pubmed.ncbi.nlm.nih.gov/22894284/
10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613902/
11. https://pubmed.ncbi.nlm.nih.gov/29076672/

Cinnamon Swirl Loaf

Soft and tender with pockets of sweet cinnamon, this Cinnamon Swirl Loaf is perfect for breakfast, brunch, or dessert. Paleo friendly, too!

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Prep Time: 15 minutes minutes

Cook Time: 45 minutes minutes

Servings: 12 slices

Author: Katie Stewart

Ingredients

Dry Ingredients

• 2 cups almond flour
• 1/4 cup arrowroot starch
• 1 tsp baking powder (aluminum/corn-free)
• 1/2 tsp cinnamon
• 1/2 tsp nutmeg
• 1/2 tsp sea salt

Wet Ingredients

• 3 eggs
• 1/2 cup maple syrip
• 2 tsp vanilla extract
• 1/4 cup extra virgin olive oil

For the Cinnamon Swirl

• 1/4 cup coconut oil
• 1/4 cup almond flour
• 1/4 cup coconut sugar
• 2 tbsp cinnamon

Instructions

• Preheat oven to 350F. Grease a loaf pan with coconut oil and line it with a strip of parchment paper long enough to create “handles” on the ends for easy lifting. Set aside.
• In a large bowl, add the dry ingredients (almond flour, arrowroot starch, baking powder, cinnamon, nutmeg and salt) and mix until well combined.
• Add remaining wet ingredients (eggs, maple syrup, vanilla and olive oil) to the dry ingredients. Mix again until well combined. Set aside.
• In another bowl, combine all the ingredients for the cinnamon swirl.
• Pour ⅓ of the batter into the loaf pan then dollop ⅓ of the cinnamon mixture. Use a knife to gently swirl the cinnamon mixture into the loaf batter. Repeat the layering until all batter and cinnamon mixture has been used.
• Place in the oven and bake for 45-50 minutes or until toothpick inserted comes out clean. If the loaf begins to brown too quickly cover and place back in the oven.
• Once cooked, remove from oven and let cool before removing from the pan and slicing.
• Wrap any uneaten portions and store at room temperature for 2-3 days (it will become dense the longer it's out).