WIAW + Healthy Food Tips from the Past

Hello and welcome to WIAW in December! I saw another blogger mention how the first Home Alone movie is now 22 years old!  That hit me like a semi-hard brick.  Only semi-hard because I'm already a little aware of the aging process.  Anyway, who else is in awe at how time flies?

Sooo, I have little time to write today, so I want to share some of my past blog posts on Healthy Food Tips and Ideas.  As far as what I ate, it's been nothing different from past weeks, so please forgive me for not posting.

Before I start the list, I'd like to say congrats to Katherine for winning my Crunchmaster Kid's Crisps giveaway; thank you all who entered!  And, as always, a big thanks to Jenn @ Peas and Crayons for hosting yet another festive What I Ate Wednesday!

Healthy Travel Tips - This is good info for those that are traveling for the holidays

Easy and Healthy Food Swaps - This was around Easter, but applies year round

How to Survive Vacation as a Health Food Fanatic - A follow up from my other vacation post; this lists things I ate while on vacation

Veggies Don't Need Ranch Dressing! - The title says it all; just my views on Hidden Valley's "healthy" advertising

5 Healthy Ways to Add Protein to Salad - This was a summertime post, but again, salads are great all year!

What's the Next Fad Diet and Why? - In sum, fad diets are pointless, dumb, and, well....fads

Top 5 Healthy and Tasty Dip Substitutions - My favorite savory dips; good for any dip lover!

Pumped Up Protein Staples - A list of my favorite protein dips and baked items with a link to all of my recipes at the end. Trust me, making these are worth your while!

And, before I leave, here's a quick Google search for "Just Add Cayenne" and "Healthy Recipes".  It might be a little biased, but I think these are the best! : )

How well are you managing time for the holidays?  I'm already not a fan of going out to eat, but with social gatherings and whatnot, I'm not going to escape it.  Speaking of, I'm heading out for dinner at a nice seafood place with co-workers.  As a fan of seafood, I'll get over my dislike of going out if there's fresh crab on my plate!

Hope you all have a great week and get any shopping done soon; it's only getting crazier!!

Happy What I Ate Wednesday!

WIAW + Easy Egg White Garlic and Veggie Frittata

Hello and welcome to my (at least lately) once a week post!  I used to be better about posting at least 3 times a week, but it's apparently busy season at work with life in general.  I've noticed a few other bloggers have decreased their postings too, so I don't feel so bad, but I do prefer writing to all of you about food over working.

Anyway, how's it going?  Are you taking advantage of the Cyber Monday week?  Seriously, retailers find any excuse to extend their "deals" to keep on advertising and get people shopping.  It works for me....when online....I despise going out in the crowds to shop.

Amazon has some pretty awesome deals all this week and although I should be looking for others, I always end up looking at the food deals....for myself! I can't help it, I have an addiction to seeking out good food!  Anyone else with me here?

Speaking of online shopping, time is limited and I want to get everything for friends and family now, so I'm cutting the post short.  Plus, I just tried to upload pictures and apparently I've met my 1GB of storage allowed.  So I have some clean-up on aisle Picasa Web Album before I can post more pics.

When you're in a crunch for time but still want a delicious and healthy meal, this loaded veggie frittata is a must! I like to microwave steam my frozen veggies while I let the pan pre-heat on the stove.  You could just toss them right on without steaming, but it will take longer to cook them...obviously.

Easy Egg White Garlic and Veggie Frittata

Ingredients

1.5 cups of frozen or fresh veggies of choice

3 egg whites; or 1/2 cup liquid egg whites

2 cloves garlic, chopped

A dash each of cumin, black pepper, dried basil, chili powder, and cayenne

1/2 tbsp Coconut Oil

Optional topping of choice - I like salsa or brown mustard

Directions (Follow them, or not, I'm sure it'll turn out great!)

-Set a wide, medium depth saute pan on the stove over medium-high heat

-Steam your favorite mix of vegetables. I used mushrooms, broccoli, red bell peppers, celery, and onions

-Add oil and garlic to pan and saute until fragrant; about 45 seconds

-Add the rest of your veggies and spices and stir to combine everything together. Let cook for 1 to 2 minutes.

-Add egg whites to pan and twirl to evenly distribute.

-Cover pan to let top of eggs cook from the steam for about 1 minute.

-Check to make sure top of eggs is set and remove from heat.  Slide onto plate, add toppings if desired and enjoy!

I love the fact that you can use a slice of the frittata as a delicious sandwich filler.  If you haven't tried....do it, sandwiches are awesome.

Okay, off to do some shopping for loved ones....and maybe some for myself.  Sorry for the lack of pictures, but I do have a nice salad topped with roasted veggies and eggs that made a great dinner.  Thanks to Jenn at Peas and Crayons for hosting What I Ate Wendesday!!

And of course I had a cup of both types of my chocolate and vanilla winter squash protein dip for dessert.

If you haven't entered yet, click here to enter for your chance to win a box each of Crunchmaster Kid's Cheesy and Grammy Crisps. The contest will end this Friday, November 30th.

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 + Crunchmaster Gluten Free Kids’ Crisps Review and Giveaway

If you ignore products labeled “gluten free” simply because you can have gluten, now’s the time to change! Although they’re called “Kids’ Crisps”, these Crunchmaster goodies will bring a smile to the kid in all of us. Look, it’s even right on the box!

Crunchmaster was kind enough to send me samples of their new Cheesy Crisps and Grammy Crisps to try and review. I already knew how healthy and delicious other Crunchmaster snacks like their Multi-Seed Crackers were, so I expected the same with the Kids' Crisps. With a clean list of gluten free, whole grain ingredients, how can you go wrong?

Right upon receiving the samples, I obviously went for the Grammy Crisps first and was glad I did. Even before I had to avoid gluten, I had the hardest time finding anything like a graham cracker that met my healthy ingredient standards. Thanks to Crunchmaster Grammy Crisps with their whole grain, low fat and sugar goodness, I can enjoy once more!

These aren’t the typical long rectangle graham crackers though; they are bite sized squares (easier for little kid’s hands) that are perfect for snacking. The delicious cinnamon and sugar coating is not overly sweet and with only 5g of sugar per serving (this is usually way higher in other sugary snacks), I am just fine with that. More room for marshmallows and melted dark chocolate!

I think the box does a pretty good job at describing the goodness inside.

I brought the Cheesy Crisps to work for an easy snack to grab when “crunched” for time. See what I did there? As a former Cheese-Its consumer (before I read ingredients), these are not the same cheese cracker I was used to. But that’s not a bad thing; their wholesome ingredients and extremely liberal serving size of 60 triangular crackers for only 120 calories put them in a different class from other, lesser crackers.

The Cheesy Crisps taste pretty good alone, but make for a perfect topping on a salad or tomato soup. I actually like using the Grammy Crsips as a topping crushed over yogurt or even better, a healthy dessert dip! I didn’t like how the coating “coated” my fingers when eating, so it’s easier to just throw in soup or yogurt and eat with a spoon. So beware, with great taste comes great clean up! A little spin on the great power/great responsibility saying you hear in comics so often.

The verdict? Buy them, share them, eat them, and best of all, enjoy them as a much healthier option than what’s out there. I will gladly take a little cinnamon and sugar or cheese on my fingers in trade for a healthy, wholesome snack. Being gluten free just makes these more available to more people. So, I’m saying this in my own words since Crunchmaster is not compensating me in any way….choose these snacks for you and any kiddos you know; you’ll both be thankful.

Before you go scavenging the nearest store, why not enter to win a box of each? Then go scavenge. Crunchmaster, the generous company they are, agreed to give one lucky reader a box of each of the Cheesy Crisps and Grammy Crisps. How cool is that? First, lets move on to a few things I did not eat Wednesday and in no particular order. As always, thanks to Jenn at Peas and Crayons for hosting every week!

Low-fat Peanut Butter Banana Bread cooked in a pie tin

Bean and Veggie puree with Beanitos for dipping...a lot!

Crazy mix of scrambled egg whites, beans, spaghetti squash, broccoli, brussels, and mushrooms with nutritional yeast and plent of seasoning....yes, cayenne included!

Roasted these delicatas and pureed in my food processor with skin to make delicious protein powder infused dips!

 

A couple of my microwave bread creations using this recipe as a base. One is chocolate and the other is butter rum using a LorAnn Butter Rum flavoring oil.

Okay, back to that giveaway. There are 6 easy ways to enter, just leave a separate comment for each item below. A winner will be picked at random after the contest is over and announced soon after. Please make sure to leave your e-mail address so I can contact you. The contest will end on Friday, November 30, 2012.

1. Check out Crunchmaster’s website and tell me what cracker you want to try or like most.
2. Follow Crunchmaster on Twitter
3. Like Crunchmaster on Facebook
4. Follow Just Add Cayenne on Twitter and Tweet the following – "I entered to win Cheesy and Grammy Crisps from @luvcrunchmaster with @I_Love_Cayenne and so should you! "
5. “LIKE” Just Add Cayenne on Facebook. If you already “Like” Just Add Cayenne, leave a comment letting me know.
6. Support Just Add Cayenne and subscribe to my blog. Just leave a comment if you are already subscribed.

This giveaway has ended. Thanks for viewing and please check back for future posts and giveaways!
Thanks for visiting and good luck! Hope everyone has a wonderful rest of the week!

WIAW #36 – Making Pie: Crust or No Crust?



Source and Recipe

Even as that “tubby” boy who thought not once about calorie content in food, I never really liked pie crust. So now that I’m ever so conscious of what I consume, I opt for no crust on the healthy pies I make.

I’m writing this prior to knowing what November’s WIAW theme is, so please forgive my non-themed post. Not like I was very good at following last month’s theme either….sorry again. And while I’m on the topic of “sorry”, I’m sorry for the lack of brand new pictures for my post. I’ve still been cooking, but the pictures (as unprofessional as they are) take up a lot of precious time. Time I want to be spending with my loving wife, Kelley.

So hopefully I won’t lose any of you during this time of infrequent posts and pictures; I promise to get back into the game sometime…..just don’t know when!

Being November with Thanksgiving right around the corner, I’m sure there’s many a foodie with pie on the mind. I like pie, but only if made by me or I know the exact ingredients used and I like them. Since I don’t make pie often, this obviously means I don’t have a lot of the sweet, round, dessert. This season, I’d like to work on making my own healthy version that has no crust and that friends and family will enjoy.



I bet PB Crave Coco Bananas and pureed sweet potato would be an awesome pie!  Ughhnnnnnggggg!!! I think my stomach is saying something....

Sounds easy, but most of my “healthified” dessert attempts wind up being something only I enjoy. That’s okay to a degree, but I’d like to share. So, the first part to a healthier pie is taking out the crust component. This isn’t hard, just prepare the pie filling (the best part anyway) and if it’s one you cook, put in pie pan and bake as needed.

I think making overnight oats in a pie pan would also be an excellent no-cook and healthy version. Imagine, overnight peanut butter pumpkin oats mixed with milk of choice, protein powder, and pumpkin pie spice all mixed up and placed in a pan to set over night. You could wake up and have pie for breakfast; and it would actually be good for you!!

Right now I’m just “talking the talk”, but please stay tuned, I will post an overnight pie recipe to do the “walking” part soon.

As mentioned earlier, I am lacking in the picture department, so I’ll list out what I ate and then post a few pics and recipes for pies I found online. Thanks yet again to Jenn at Peas and Crayons, I love What I Ate Wednesday’s!!

I actually made this Clean Eating Pumpkin Cheescake posted on The Gracious Pantry and highly suggest you try too. Obviously, I chose to use no crust and this dessert is simply wonderful chilled and topped with Greek yogurt.

For those who find it hard to stick to just one slice (me), make mini pies so you can have the whole thing and not feel bad! Here’s the recipe good for 8 mini pies you can keep all to yourself or share with everyone! I’m pretty sure I’ll have a few of these in my fridge soon! If you don’t have custard cups, I’m sure a greased or paper lined muffin tin would work as well. Then you could even make them a little smaller and have 12 mini desserts!!

I found this recipe just through a Google search and like it as a way to start; plus it’s less than 500 calories for the whole thing. I would not use any artificial sweetener like Splenda and go for Stevia instead. Also, instead of milk, I will use unsweetened almond milk and protein powder in place of flour. That’s the beauty of recipes….you can suit to your own desire!!

 

 



Another Gracious Pantry recipe must try is this Clean Eating Sweet Potato Pie. Yum! There’s a crust recipe posted too, but again, I’d leave it out although it sounds simply delicious! A big thanks to Tiffany at The Gracious Pantry for allowing me to post these tasty pictures on my site.  If you haven't before, check out her blog and social media pages for clean and tasty recipes!

 

Web site: www.TheGraciousPantry.com
Facebook: www.FaceBook.com/GraciousPantry
Twitter: www.Twitter.com/GraciousPantry
Pinterest: www.Pinterest.com/GraciousPantry

So, have you or will you be making pies this season? Ever try going crustless? Besides saving in the calorie bank, I think no crust helps you enjoy more of the flavor filling anyway.

Please share any recipes you have as I really want to test a few out. And most importantly…

Happy WIAW, have a wonderful rest of the week!!

 

One more thing....it looks like another 4 years of Obama.  Are you : ) or : (

 

As a typical Texan, I'm more : ( about this one, but I also know the world won't end as a result.  So... : )

WIAW #35 - Random Eats and A Happy Halloween Questionaire

If it wasn’t for What I Ate Wednesday’s, I don’t think I’d have one blog post this month!! Okay, maybe one. What’s up with that? Too busy at work? Kinda, but the really busy part has passed until year end. Whatever it is, I’ll just take it easy until my “post-ivation” comes back.

I think a big part has to do with the lack of pictures I’ve taken lately. If you don’t have pics, it’s really hard to be inspired or to find something to write about. Anyone else like this?

The seasonal winter squash and other produce have been cooked in my home, yet I don’t have much proof. Guess I have some catching up to do, but don’t know when that will be.
Anyway, with today being Halloween, I figure I would pose a few Halloween themed questions to you…..
What is your favorite memory of trick-or-treating as a kid?

Mine is when I was old enough to go out on my own with friends and feel soooo cool for running around shooting silly string everywhere. Remember that stuff; Silly String? The neon colored foam stuff in a can? When I was younger, just getting to dress up was my favorite part. Teenage Mutant Ninja Turtles and Superman were the best!


Would your parents go through your “treats” before you could have any?

My mom just trusted I wouldn’t have anything harmful…..so much for that!! Probably why I was a heavy boy!! Well, that and McD's or Burger King double meat burgers and fries.  Geez, glad I changed!

What candy or other treat did you most enjoy from your collection?

Snickers!! Some people would even hand out full bars in the “rich” neighborhoods. The next best were Almond Joys for me….chocolate and coconut = bliss.
What candy or treat do you enjoy now?

It’s crazy to think that now I wouldn’t touch stuff I had as a kid. I would just think of the candy by each of its low quality ingredients and couldn’t even enjoy it. Nope, I’m perfectly fine with my homemade treats using protein powder, veggie purees, egg whites, fruit, and stevia. Oh, and of course natural peanut butter!!
Halloween leftovers – More for you or “get’em outta here quick!”?

This is first year Kelley and I are handing out treats and it is a big deal to me. She wanted to just buy the candy you see in stores, but I feel like I’d be a hypocrite for giving kids things I wouldn’t touch. She argued it’s not our place and for the parents to decide and we don’t want the kids getting mad at us. Well, good points, but I just can’t support it; doing that would drive me insane. So we settled on Annie’s Homegrown Halloween Bunny Grahams and Dove Dark Chocolate.

Someone commented to me a couple weeks ago that they handed out mini boxes of raisins, and I loved the idea, but could never find a big bag at the store. Plus, Kelley did not like that idea one bit. So the Bunnies and Chocolate is us “meeting in the middle” and will have to suffice. I’ll admit, the Bunny Grahams are pretty cool being whole wheat and all; too bad I’m gluten free now…..


Are you handing out candy this year? If so, do you try to keep it healthy or just give the usual mix for fear of getting your house egged/toilet papered?

See my answers above.

Did you go to any Halloween parties this weekend or have one planned for tonight? If yes, are you dressing up?

I will just be at home handing out treats and have no parties lined up. Back in college, it was a different story, obviously, and I got it all out of my system then. I remember one year Kelley and I had a party at our first home and dressed as a plug and socket. I’ll let you decide on who was which….. : )
One year, I was Zorro one and thought it would be fun to have someone video tape me sword fighting with a friend…..with real swords! Needless to say, I got stabbed in the upper shin and the rest of the night I was getting stitches in my leg. And no, I hadn’t even started drinking yet. The hospital was cool enough to let my Kelley and my 2 of my friends in to video the whole stitching. Maybe I’ll post the video one day….

Did you ever have any Halloween mishaps like my sword stabbing? Was it because of your costume?

That’s all of the questions I can think of right now. Hope you all have some great answers as I’d love to hear them. Now, despite my lack of pictures, I’ll attempt to share a few of my eats that I most enjoy. Thanks to Jenn at Peas and Crayons; I can’t wait to see what November’s theme will be. Hopefully I’m better at participating unlike my non-spooky eats and treats this month.

I love microwaves! This Microwave Veggie Frittata is delicious, healthy, and ready in minutes!!

 Another microwave masterpiece - Microwave Protein Chocolate Peanut Cake

Creamy green smoothie with a slice of Microwave Protein Cinnamon Bread, Plain Greek Chobani, and Natty PB on top

This is how I start the majority of my dinners....big salads loaded with veggies and a source of lean protein.  Then it's on to my creamy veggie protein smoothies!

No-cook Chocolate Peanut Butter Protein Bars (made by using my Pumpkin Protein Cookie recipe and adding cocoa powder).

Hope everyone has a Happy and Safe Halloween and I hope to see you around more often!

Happy WIAW!!