WIAW –Thanksgiving Eve and a Delicata Squash Sugar Cookie Protein Dip

Yeah, I know, plenty of you probably have to work today, the eve of Thanksgiving, but I’m complaining on behalf of all of us. Couldn’t you use the day before to prep food do a little extra exercise to prepare for tomorrow’s feast, and just be away from school or work? I’ll go ahead and answer for all of us again….YES!

I’ve seen so many healthy Thanksgiving feast recipes that I want to try but have no time before going to our family gathering. Most of the food is stuff I can’t (gluten reasons) or won’t (health/picky reasons) eat, and I like to bring things I know I will enjoy.

See? I'm ready for the pumpkin famine! Or maybe I just use it a lot.

Confession – I brought roasted brussels sprouts and mushrooms one year knowing that just one other person and myself would eat them. Sorry, but I don’t want premade mixes cooked from a box or food with poor ingredients for Thanksgiving….or ever for that matter!

So I prefer to make my own gluten free, non store bought bread (maybe just a personal Microwave Chocolate Protein Cake) and side dishes. I think I only end up eating an undressed salad and the turkey at most gatherings. Anyone else run into this issue? I don’t mean to complain (even though I am), or tell others what to eat, but I just want to have what I prefer and enjoy.

Not a bad "personal" Thanksgiving treat if you ask me!

If there was no work today, I’d be cooking all sorts of things I’ve wanted to try. Lately, sweet potato, pumpkin, and banana are all ingredients sticking out to me. And of course peanut butter would be in one or all of the creations. Maybe a spin on a no-cook pumpkin banana peanut butter pie? Hmmm, I’ll keep brainstorming and maybe have something to post on for the Christmas feast!

But really, a peanut butter pumpkin pie sounds pretty darn good any time. I have been using unflavored gelatin to make some easy and tasty dips lately, and suggest you try. Still need to get the recipe down before I post it, but here’s another quick, easy, and healthy dip for you to try in the meantime.

Delicata squash is my number one favorite squash (you can use any kind you’d like), and making it into a puree is simply delightful! Have you seen or tried Celestial Seasoning’s Sugar-Cookie Sleigh Ride Tea? It’s a good, caffeine free tea to drink, but throw it in with squash puree, vanilla protein powder, and a little stevia and you will be on Cloud 18. That’s Cloud 9…..squared; because it’s that good.

Delicata Sugar Cookie Protein Dip
(Sugar and Gluten Free)
Ingredients

2 medium delicata squashes, microwave steamed or roasted until the skin is soft
2 big scoops stevia sweetened vanilla protein powder; I used Vitol Vanilla Egg White Protein
1 T natural peanut butter
2 Celestial Seasoning’s Sugar-Cookie Sleigh Ride Teabags
Liquid or powder stevia to taste
1t pure vanilla extract

Directions

Once you have your cooked squash (I microwave steam mine), remove any really hard parts like the stem and throw everything else in a food processor. Yes, include the skin, it’s soft.

Add the rest of the ingredients (just cut the teabags and dump the contents) and process until really smooth. I let my processor run for 2 – 3 minutes. Let chill for the flavors to “intensify” and help everything firm up.

I love having a giant bowl of this to go to when my sweet tooth hits, which is every night. This recipe is very versatile and you can sub your favorite ingredients as you see fit. I think coconut flour or cocoa powder would make for some extremely delicious versions. Try it, eat it, enjoy!

Now, for the part that brings us all together…What I Ate Wednesday! I have some new pictures to share, but not many. Please enjoy my offering and give thanks to Jenn at Peas and Crayons, for hosting these What I Ate Wednesday’s!!

Here's a look at the other gelatin dips/purees I've been working on.  Yes, I reuse Chobani containers because they are just so convenient! These are pumpked with protein powder, coconut or peanut flour, stevia, squash, and the chocolate one has spinach too!


Coconut Pumpkin Protein Dip

Had these wholesome Crunchmaster Grammy Crisps for a snack. Enter to win your own from my giveaway here!

Chocolate Peanut Butter Protein Dip

Slow-cooker Tilapia with steamed Brussels and Sweet Potato... Delicious Lunch!

Steamed bowl of mixed veggie goodness topped with nutritional yeast.  First time trying the yeast, and I like it!

I Hope everyone has a wonderful Thanksgiving (if you're celebrating) and just a wonderful week if not.
Happy What I Ate Wednesday!


Question: Have you ever made something to bring to a gathering knowing that you'll be the only one that eats it?

WIAW #21 Pumped Up Protein Summer Staples

The first day of another month means just one thing....a new theme for What I Ate Wednesday! Thanks to Jenn at Peas and Crayons for hosting this event and creating fun-filled themes like Summer Staples for August! Check out her blog for more info and to see her delicious recipes!

Chocolate Protein Healthy Dessert Dip with plain Greek yogurt and cocao nibs

Last week I mentioned I was taking a little break from blogging, but I have to contribute to What I Ate Wednesday. Otherwise, I'd have an empty void from not being part of this fun event for a week.  I'll keep it short, though, and I hardly have any new pics to share, so older ones will have to suffice.

Spicy Protein Carrot Dip

My summer staples include salad (have a big one for dinner every night) with lots of veggies, lean protein, and homemade veggie puree or salsa "dressing" on top. But really, these things aren't limited to summer, I've been having salad almost every day in the fall and winter too. One thing that has turned into a staple for me this summer is protein.

Peanut Butter Banana Protein Bread

Tuna, salmon, chicken, beans, lentils, Greek yogurt, peanut butter, dry-roasted nuts, tofu, and whey protein powder all appear in my weekly eats quite often. Now that I have changed fitness courses from endurance running to strength training, I look for more ways to included protein in my diet. Check out these healthy and delicious protein packed recipes I've posted recently for proof.

A version of my Chobani Pumpkin Protein Yogurt (I added banana) with Baked Overnight Oattmeal Crisps

One of my new found favorite protein creations is to combine, beans (black, white kidney, or garbanzo), veggies (winter and summer squash, spinach, carrots, and cauliflower), peanut flour, protein powder, stevia, and spices all in a processor or blender and puree. The result is nothing less than amazing!

Chocolate and Vanilla Healthy Dessert Dips with garbanzo beans, PB & Co Old Fashion Crunchy, unsweetened cocoa (for the chocolate version), peanut flour, whey protein, stevia, and steamed summer squash

Thick and creamy like Greek yogurt, but bursting with a variety of flavors; and it's all homemade!  These purees make several generous servings that I keep in a big container to just scoop my preferred amount out into a cup. Topped with frozen berries, yogurt, and overnight oats, the creation is healthy, tasty eating at its finest!

Strawberry Protein Jam - Strawberry puree with whey protein powder, Strawberry Zevia, and chia seeds

Oh, and Cayenne is my staple for all seasons!

Check out all of my protein recipes posted on Recipage here.

I have so many staple foods like quinoa, overnight oats, dehydrated okra, carrots, and drinks like tea and coffee.  In essence of keeping it short and not "breaking" my break, I'll wait for the second week of August's WIAW to share more summer staples!

Speaking of staples, lets move on to my day of eats and treats.

Happy WIAW!

Breakfast

Cut fennel and peppers for a healthy way to satisfy my need to CRUNCH! I used the crunchy veggies to dip into a tasty puree of white beans and veggies with crumbled goat cheese. Unpictured was the iced French Press Coffee I gulped down like water.

 Lunch

Cold Red Quinoa salad based off of my Quinoa Curry Salad Recipe; Kay's Naturals Jalapeno Mustard Protein Pretzels (new find!); green tea; more cut fennel; organic Pink Lady Apple (I saved the core for my pet turtle...his summer staples are fresh worms and apple cores)

These are pretty good, but leave messy hands. I'll try another flavor next time.

Hector munching on the apple core. Perfect dessert after a live worm dinner!

Dinner 1 - The Spicy and Savory

Summer Staple salad with mushrooms, brussels, tuna, homemade bean and veggie salsa dressing, and more brussels with beets

Dinner 2 - The Sweet and Comforting (but still healthy!)

"PB & J" Veggie protein smoothie (so sad when this was finished); a couple microwave protein oatmeal muffins; apple butter, pumpkin, and cottage cheese mix; unpictured is my cup refilled with the chocolate Healthy Dessert Dip from the picture above.

Microwave Protein Oatmeal Muffins - You can't have just one!!

Apple Butter from my July Foodie Penpal mixed with pumpkin, lowfat cottage cheese and lots of cinnamon. I added frozen blueberries later.

I've been struggling trying to find a good fitness routine that satisfies my craving to do it all! I want to strength train and get my heart pumping with cardio.  Since it drives me crazy not having som sort of plan, I decided to start the Supreme 90 Day DVD workouts. These use dumbells and stability balls with pretty fast circuits.

Hopefully the weights and circuits will give me what I'm looking for, but I also want to do a few days of barbell work and outside running.  I absolutely love running in the 100+ degree heat here in Texas.  People say I'm crazy, but after running 7 or more miles, the exhaustion is satisfying and cold protein smoothies are 10X better!

Kelley started the workouts with me too, so this will be a fun change of pace for the both of us.  At the end, lets see how "confused" our muscles are; that always makes me laugh.

If you're a runner, do you enjoy the eat or stay indoors when it's hot?  What about biking or another outdoor sport?  Let me know your ideas of a great routine, I'm always keeping my eye out for something new!

Veggies Don't Need Hidden Valley Ranch Dressing!!! Make Your Own!

Have you seen the Hidden Valley Ranch Dressing commercial?  The one with kids not liking vegetables alone, but they love them with Hidden Valley Ranch?  How do you feel about it?

A picture from Hidden Valley's site. If I had any respect left, it's gone now....Brussels Sprouts are awesome by themselves!!!

I enjoy a scrumptious dip for my veggies like most people, but I look for dips that are nutritious, not mostly empty, processed calories; or just make one myself! Peanut butter and carrots is always a good choice, and pb is surprisingly great with broccoli too.

Who need ranch dressing with there's awesome brown mustard around?

When I was younger, I loved ranch dressing on veggies, salad, and even my pizza.  Of course, I was also, pretty heavy and out of shape.  So what am I getting at?  If you, your children, spouse, other friends and family can't stand veggies by themselves, there are plenty of delicious and healthy options.

Fooducate's blog posted about Hidden Valley Ranch and it's nutritionally deficient ingredients.  Here is their breakdown of the 21 "wholesome" ingredients:

Soybean Oil – oil is actually a healthy idea to add to a salad dressing because it help the body absorb some vitamins better.

Water – why add water to salad dressing? If you were preparing at home, you would NEVER add water. It would be buttermilk.

Egg Yolk – Is it raw or cooked? If raw, is it at least pasteurized? Pregnant women stress about this kind of stuff, dudes!

Sugar – helps cut the acidity of a product.

Salt - nothing smart to say here…

Cultured Nonfat Buttermilk – a good source of saturated fat.

Natural Flavors (Soy) – OK, it’s a natural flavor, and it’s based on soy. what is it?

Spices – names please, names.

Dried Garlic, Dried Onion – yes, we can spot a few specks when using our magnifying glasses.

Vinegar – A natural product. Literally means sour wine.

phosphoric acid (E338) -An artificial additive that provides a tangy taste for a much cheaper price than lemons. It is also used in soft drinks. Some studies have linked it to lowering bone density.

Xanthan Gum (E415) – increases the viscosity of a liquid.

Modified Food Starch – an additive used as a thickening agent, stabilizer, or an emulsifier. In salad dressing it behaves as an emulsifier to keep oil and water from separating.

Monosodium Glutamate (MSG) (E621) – used as a flavor enhancer. In the past was derived from wheat gluten, but now it is mostly made from bacterial fermentation. Some people are sensitive to MSG.

Artificial Flavors - Yikes. This doesn’t look too promising. Wish they’d tell us what they’re putting in our food.

Disodium Phosphate - additive used as an emulsifier.  Also increases shelf life.

Sorbic Acid (E200) – antimicrobial agents often used as preservatives. Prevents the growth of mold, yeast and fungi. Derived from the fruit of the European Mountain-ash (Sorbus aucuparia )

Calcium Disodium EDTA - A preservative with a mildly salty taste.  May cause kidney damage, and blood in urine.

Disodium Inosinate (E631) and Disodium Guanylate (E627) - a food additive used as a flavor enhancer in order to lessen salt content. It is produced from dried fish/seaweed. Used in conjunction with MSG. Not safe for babies under 12 weeks, and should generally be avoided by asthmatics and people with gout.

Unless this list looks appetizing to you, here's a recipe quickie for homemade low-fat and high protein ranch dressing or dip. Leave ingredients Crapodium Dicrapinate out and use only these wholesome, nutritious ingredients....

Ingredients

1 cup plain, non-fat Greek yogurt (Chobani is my preferred choice)

1/2 cup plain, unsweetened almond milk; skim or buttermilk will work great too

1 tsp lemon juice

1/2 tsp each of dried parsley, dried or fresh chives, and dried dill

1/2 tsp garlic powder

1/4 tsp each of onion powder and cayenne

1/8 tsp salt

1/8 tsp fresh-ground black pepper

Directions

Add all ingredients into a mixing bowl. If you want it thicker to use as a dip, omit the 1/2 cup milk. Whisk everything together until smooth. Cover and refrigerate at least 1 hour before serving. Let sit overnight to intensify the flavor.

Want more ways to satisfy your cravings for easy and healthy dips/spreads?  Try one or all of these low calorie options using whole foods from past posts:

My Top 5 Healthy Dip Choices

Low Fat and High Protein Dips with Chobani Greek Yogurt

All Natural and Zilks Hummus

Simple Slow-Cooker Bean and Veggie Dip

Cayenne Dill Dip

Are you guilty of stocking Hidden Valley or a similar dressing in your pantry? Toss the creamed oil in a bottle and serve one these easy creations to your friends and family.  You'll feel good with healthier fare that still is pleasing to your palate!

If you've made it this far, thank you, for reading through my rand and just reading in general.  Happy (ugh..) Monday!

Chobani Greek Yogurt: Review and Free Giveaway Contest

 

Look what I got in the mail; Chobani Greek Yogurt!! Ok, so I actually got these about 2 weeks ago, but who’s keeping track? Don’t answer that….

I already had 2 of these....

The happy and friendly people at Chobani graciously sent me these large containers of Plain, Non-Fat Chobani to sample and review.  I requested plain as I like to control the sugar added to yogurt, and you can use it in sweet or savory applications. Or, as Kelly and I like to do, just eat it right out of the container. At only 140 calories for a cup of the plain, non-fat, you could eat half of a 32 oz container for a mere 280 protein packed calories. Sweeten with NuNaturals Vanilla Liquid stevia for an easy dessert!

Chobani has quickly become the leading Greek yogurt brand across America and is the official sponsor and provider for the U.S. Olympic Team through 2014. Of course, I’ve already been enjoying their yogurt before this news since it is affordable and offers the thick, creamy consistency I love.

Many yogurt brands claim their yogurt is “Greek” by adding thickeners and other artificial ingredients to obtain the look and consistency, but Chobani only uses what’s needed for real Greek yogurt. Here’s a quote directly from their FAQ section:

“You won’t find any thickeners, gelatins or stabilizers in Chobani. Instead we use a centuries-old straining technique to remove excess liquid. This is why Chobani is so thick, creamy and packed with two times more protein than regular yogurts.”

With their quality products, Chobani provides quality customer service since they know the consumer (us) are the backbone to a successful company. I have experienced their excellent service several times, and I am never let down by their response. Go ahead; contact Chobani just to say hi or offer praise, someone will happily respond within no time.

Since I have had Chobani before, I already knew about its superior taste and consistency (just a little tangy, very thick, and super creamy), so I decided to cook with what I received. Here are several recipes/ideas (new and old) I created using what Chobani sent me.

Sweet or Savory Chobani Protein Corn Bread

Ingredients

3/4 cup applesauce or pumpkin puree

1/2 cup Chobani plain non-fat Greek yogurt

1 large egg and 4 large egg whites (I have used 12oz of pureed Mori-Nu Silken Tofu for a great vegetarian substitute)

1 cup whole grain spelt (or other whole grain) flour

1 cup whole grain corn flour

1/4 cup all-natural stevia sweetened vanilla soy or whey protein

1/2 cup all-natural unflavored soy or whey protein

1/2 teaspoon salt

1 teaspoon baking soda

12-oz can Zevia Ginger Ale (Sweet) or 12-oz bottle of favorite beer (Savory)*

 

*Since I obviously had enough yogurt, I made both versions.  I Added a tsp of cinnamon to the sweet bread mixture; for savory bread, I used all unflavored protein powder and added cumin, garlic powder, cayenne, and paprika.

Directions

-Preheat the oven to 350 degrees. Spray a 13 x 9-inch baking pan or a 12 muffin baking pan with non-stick spray

-In a large bowl, beat eggs with a whisk, add all other wet ingredients and whisk to blend

-In another bowl, mix the flour, protein powder, salt, and baking soda together.

-Add dry ingredients to the liquid mixture and mix just until combined.

-Pour the batter into prepared pan. Bake for 35 to 40 minutes or when a toothpick comes out clean.

Other use - The savory batter is also great in casseroles either combined with other ingredients or poured on top after everything else is placed in your baking dish.

Icing that's ok to lick off the top!!

Chobani Greek Yogurt Icing

 With 2 cups plain, non-fat Chobani Greek Yogurt, add one of the following ingredients for desired flavor:

- 1/2 cup peanut flour for peanut butter icing

- 1/2 cup vanilla protein powder (preferably stevia sweetened) and 1/4 tsp pure vanilla extract

- 1/2 cup chocolate protein powder (preferably stevia sweetened) and 6 drops NuNaturals Cocoa Bean Extract

- 1 very ripe mashed banana and 1/4 tsp vanilla extract

- 1/2 cup pumpkin puree, 1 tsp cinnamon, 1/2 tsp ginger and nutmeg, and 1/4 tsp cloves

This is so good you’ll want to eat the icing as is, and since it’s healthy, you can have your cake icing and eat it too.......guilt-free!

Sweet n’Spicy Chip Dip

Take 6 oz low fat cottage cheese (pureed if you don’t want chunks), ¼ cup plain non-fat Chobani Greek yogurt, ¼ cup salsa, 1 teaspoon cayenne pepper, 1 tablespoon honey, 1 tablespoon horseradish (optional), 2 tablespoons chopped parsley, Salt and pepper to taste. Combine all ingredients in a bowl and mix well. Let chill for 1-2 hours to let flavors meld.

Serve with sliced fruit and veggies for dipping or spread on toast for a quick, portable snack. I like to make a sandwich with this spread and sliced apples for something different but very satisfying.

Low-cal Guacamole

Take prepared guac (homemade or storebought) and add a small jar of salsa and mix thoroughly. The salsa will add to the amount of dip you have and provide more for everyone to enjoy. This way you can serve more if you have company, or just eat more yourself; it will be a big hit either way!

Use Chobani for this easy Peanut Butter Dip N’Dots recipe I posted last week. Does my mixing container look familiar?

For more great recipes and ideas, check out Chobani’s Kitchen website for healthy dinners and desserts.

Are you ready to cook with Chobani Greek Yogurt or just want to grab a spoon and eat it right out of the container? Kelley loves the plain non-fat with Annies Chocolate Bunny Grahams used for dipping, and I usually steal a few bunnies for myself.....delish!

Chobani has been kind enough to offer a sample case of their number one Greek yogurt in the U.S. to one lucky reader of my blog.

Disclaimer: Although Chobani provided the yogurt for review, I was not compensated for this review and the views and opinions are all my own.

Sorry, this contest has ended.  Thank you for stopping by and please visit often; there will be more giveaways coming soon!

 

1. Comment telling me your favorite Chobani flavor or which one you’d like to try.

2. Follow me on Twitter and Tweet the following – “I’m entering to win @Chobani Greek yogurt from @I_Love_Cayenne! Enter for your chance to win - http://bit.ly/Hbrk2U"

3. Visit Chobani on Facebook and “LIKE” their page. If you already “Like” Chobani, leave a comment letting me know.

4. “LIKE” Just Add Cayenne of Facebook. If you already “Like” Just Add Cayenne, leave a comment letting me know.

5. Help support Just Add Cayenne and subscribe to my blog. Just post a comment if you are already subscribed.

Congratulations, Irina, you won the Chobani Giveaway!  Please contact me via e-mail to provide contact information to where you would like your yogurt shipped.

If I do not receive a response withing 2 days, I will randomly pick another contestant to win.
Everyone is a winner when they request coupons directly from Chobani by submitting your info here, don't wait, do it and you'll be happy you did!

I love contests that are easy to enter, and I’m more than delighted to offer such a great product to one lucky viewer. Good luck!

Top Five Healthy and Tasty Dip Substitutions

Do you think the Frito-lay Bean Dip is the best bean dip ever and nothing can replace it?  Or, do you savour Tzatziki sauce with all of it's garlicky, dill flavored goodness?  Well, try these variations for a guilt-free substitue to some classic favorites.

• Canned Fat-free Refried Beans:  Most stores sell fat free refried black or pinto beans in a can. Check the ingredients to ensure only cooked beans, water, salt, and a few spices are listed. They are high in sodium, so try to rinse them with water over a strainer if you are concerned.  You can just mash them up as is and use immediately as a dip, or add some extra flavor by thoroughly mixing garlic and onion powder, cumin, cilantro, and salsa.  Don't be scared to try other variations incorporating mustard, yogurt, other herbs (basil, oregano, dill, etc), and spices (cayenne, turmeric, wasabi powder, etc.).



One of my favorite stores with one of my favorite products.

• Low-fat Cottage Cheese Garlic Dip:  Cottage cheese tastes great on its own, but mix in some garlic powder, onion powder, dill, pinch of cayenne, and a touch of lemon juice.  Let the dip sit in the fridge for at least an hour for the flavors to marry together.  If you don't like the lumps in cottage cheese, you can puree everything together or use Greek yogurt.  Either way, you'll have a protein packed dip ready for whole grain chips, crackers, or crudites.
• Low-cal Guacamole:  Take prepared guac, or prepare it yourself, then add a small jar of salsa and mix thoroughly.  The salsa will add to the amount of dip you have and spread the calories across the board.  This way you can serve more if you have company, and feel great while doing it.

• Healthy Hummus:  You will need a food processor for this one.  Take a can of garbanzo beans, drained and rinsed in a strainer.  Add to food processor with cumin, paprika, parsley, basil, 3 garlic cloves, pepper, and any favorite veggie you like such as red pepper, jalapenos, eggplant, or spinach.  Traditional hummus calls for olive oil and tahini (sesame seed butter), but I use just a touch of high quality olive oil and chicken broth to blend everthing together.  Just add the broth a tablespoon at a time until you get the consistency you want.  Allow to chill and let the flavors blend, then enjoy with raw veggies, as a sandwich spread, or whole grain crackers.
• Sweet Heat Chip Dip:  I won a contest at Food Should Taste Good with this recipe. Take 6 oz fat-free cream cheese (softened), ¼ cup plain non-fat yogurt, ¼ cup salsa, 1 teaspoon cayenne pepper, 1 tablespoon honey, 1 tablespoon horseradish (optional), 2 tablespoons chopped parsley, Salt and pepper to taste. Combine all ingredients in a bowl and mix well. Let chill for 1-2 hours to let flavors meld. Sprinkle chopped parsley on top and serve with your favorite Food ShouldTaste Good® chips, sliced apples, or as a tasty spread on toast.  If you don't have cream cheese, low-fat cottage cheese or fat free greek yogurt would work well too.

I hope you can use one of these to replace a higher calorie snack without sacrificing flavor.  There are many substitutions for some of our favorite things, stay tuned to see more in a future post.