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 #31 Spooky Food and I Didn't Even Know It!

Yes, just ideas.  I sound like a broken record, but work has been keeping me from my true passion for food, cooking, and taking pictures of both. So, in an effort to keep it short but still have a post for What I Ate Wednesday, I just wanted to post a few "to-do's" for this month's WIAW theme of spooky snacks and healthy halloween treats.

Usually our busy time at work is closer to year end, so hopefully it's early this year and I'll have more time around x-mas and the new year. But, lets focus on now, October, the month where it's ok to eat eyeballs, fingers, and brains! Or at least food that looks like them.

I searched for healthy, spooky treats on Google and found this cool site with pretty neat spooky food ideas. Here are two of my favorite pics from the site....

Banana Ghosts

Apple "Bites" - The teeth are slivered almonds

The bananas are covered in melted white chocolate, but I would try something else since I am not a fan of sugary things. Maybe a mix of vanilla protein powder, almond milk, and coconut oil would do the "trick" for a delicious "treat." See what I did there? I get a kick out of myself sometimes...that's all that matters, right? Check out the site, all of the creations are worth checking out.

I don't make spooky treats often, and before knowing what this month's theme would be I made some of these creations in the pics below.  Some of them could easily work as healthy, spooky treats. Of course, there are those annoying people at work that think my healthy, unprocessed food is spooky as is and the crap they eat in a bag is "real food." I let it get to me too much, but it is annoying!

This could work as Moldy Puke Puree. I thank pureed spinach and crumbled goat cheese for the gross out factor...but it's sooo good. Here's the recipe if you want to try; but I don't recommend handing this out to trick-or-treaters.

This is simply cooked barley I used as a cold cereal that could become Maggot Cereal! Add whole cashews for the giant larvae or pistachios for a nice green effect.

These Pumpkin Protein Crepes can easily double as Burned Skin Peels or something skin related.

I have a few more pics from the past that could double as spooky food, but I'll save those for next week. Does anyone else have existing food pictures you didn't intend to be spooky, but after going back to look at them, you can imagine a gross name for it? Don't lie....if you've ever made a green smoothie, you're in the spooky food club.

Ok, I could discuss food all day, but I'm running on E from little sleep, lots of work, and still working out, so lets get to the WIAW part of this WIAW post.  Thank you, Jenn at Peas and Crayons, for being such a gracious What I Ate Wednesday host!

Breakfast - Steamed veggies with a little turkey leftovers from my lunch (see "Lunch" below); rooibos and green tea

Lunch - Baked Jersey sweet potato smothered in simmered turkey cutlets cut into cubes and a side of steamed broccoli

Dinner - Steamed Brussels sprout salad with Trader Joe's Chipotle Salsa, brown mustard, and a few clams hidden under the salsa.

Din-essert - Microwave pumpkin protein bread slices with crunchy peanut butter, coconut butter, and a little Tropical Traditions Coconut Oil; ok, I had a green ginger protein smoothie too, but no pic to prove it...just trust me : )

Have you tried Tropical Traditions Coconut products?  They even have Coconut Peanut Butter that I have to try soon! I'll be trying this oil out over the next couple weeks and hope to share some tasty recipes and then possibly a giveaway.

Guess I better jet, hope you have a great week and find some healthy, spooky foods to make, eat, or both!

Portobello Mushroom....Birthday Cake?

Yesterday, Friday, was my 28th birthday.....whoopee....  I spent most of the day at work, though, and not much else.  My mom came over and we just enjoyed each other's company while sharing life stories.

Since Kelley and I work in the same office, she was able to give my co-workers good gift ideas.  I usually despise b-day (or any other) celebrations at work since healthy food choices are about as common as a vegetarian in a steakhouse. But Kelley and my friends/co-workers pulled through and surprised me with the best gifts I could as for, fresh produce!

My boss/friend scheduled an afternoon "business" meeting for our team, and while waiting in the meeting room, they entered with the best "cake" ever; a portobello mushroom with a candle in the middle.

Just look at it, so simple, but so good!  I don't eat a lot of things with sugar anymore, and cake is just not an option for me, but they brought carrot cake so they could have something too.  More mushroom for me!

I also received a bunch of carrots, dry roasted edamame, and sliced cremini and shitake mushrooms. Basically must-have foods in our home (for me, can't get Kelley into the 'shrooms), most of my friends/co-workers saw me radiate with delight from their gifts.  To them, it's mushrooms and carrots, but to me it's MUSHROOMS AND CARROTS! See the difference? Do you experience the same thing with people in your life?

Although simple foods, that's all I really want since I can't stand food that I didn't get to have a say in or know exactly how it's prepared. Me? Obsessive and nit-picky? Yes! I have no shame when it comes to what I put in my body.  If I want the turbo to spool at full potential, I want the 100+ octane fuel, not 87.

I'd like to sincerely thank my co-workers for the kind gifts as they are exactly what I'd want.  Their simple gift of produce helped make this the best birthday I've had in a while!

Kelley got a me a new Cuisinart food processor that I can't wait to use to, well, process foods with.  I've been using the food processor my mom got in 1991 for her wedding, so it's just a little outdated. Hopefully you'll see more healthy recipes created from my new processor.  Do you have any ideas of what I should make for my first processed creation?  Maybe no-bake peanut butter cookies or a tuna veggie combo to make tuna cakes?

No worries, I'll just do them all; it's a win-win! While in PA, my mom brought one of her exercise DVD's called "Tabata Inferno" that I tried a few times.  It was enough to get my daily dose of intensity to keep me sane and it was something different than just running.

Being the wonderful mother she is, she saw how I enjoyed the video and bought me the complete DVD set for my birthday.  This is pretty cool and will be useful for my "rest" days from strength training. She gave me 2 six packs of local brews and cool turtle figurine too. I like turtles and have a nice collection going on now!

I'm currently trying to gain strength, and therefore weight, but being a former fat kid, this is not as easy as it sounds. Trying "bulk" when so many of my food choices are low calorie veggies that fill me up before I even come close to a calorie surplus.  A quick solution to this problem would be  more dense foods like, say peanut butter! I just received a few jars of PB Crave to review, so I'll just get a jar and spoon and see what happens!

Kelley agreed to give me the whole weekend to celebrate my birthday, so we're going to the Texas Motor Speedway for some rally and Indy racing today.  Afterward, we'll rent the best thing Redbox has to offer and have a nice evening together.  I think tomorrow will be when I put the processor to use. Can you sense my excitement?

Q:  Do you "let go" on your b-day and eat things you normally wouldn't or are you unwavering 24/7?


I have read too many labels to ever be able to enjoy most "treats" now, but am perfectly happy making my own at home. I consider extra PB my treat though!

When Life Hands Me Wednesday’s, I Make WIAW Post #9

Remember my What I Ate Wednesday Post # 8 and how I was frustrated with the Recipage.com website? No? Well, I was frustrated with the Recipage.com site because it lost several recipes and erased an entire post I had for the Tuesday before.

Anyway, the site is fixed (for now) and my Recipe page has everything I posted on there so far, which is not a lot yet.  Please check it out and let me know your thoughts and any recipes I should add. The Avocado Balsamic Chevre Cookies recipe is up, and I was pretty happy with how they turned out.

Are you a blogger with a separate job you have to go to during the week? How do you find time to make your posts, live your life, and devote time to the true passion of food blogging? I find myself thinking about what I’ll make for my next post when I’m at work; please tell me I’m not alone!

I spend so much time in the kitchen during the weekends that some days, it’s all day long! For anyone living with their significant other (spouse, boy/girlfriend, partner, etc.), that leaves zero time to spend together. Kelley, my wife, has expressed her concern when I spend too long in the kitchen, and I keep trying to reduce the time. This past weekend, instead of the kitchen, I took her out to a matinee showing of “The Hunger Games” just get out of the house and have a great time together.

Sounds like nothing much, but we haven’t been to the movie theatre since “Baby Momma” with Tina Fey was showing; yeah………4+ years. By the way, “The Hunger Games” was pretty good, but also pretty disturbing. The movie is not what I first thought of when I heard “hunger”, and I was very surprised when I learned the premise of the film!

Ok, on to my veggie-filled Wednesday eats…..

Happy What I Ate Wednesday!!



Breakfast – Cold quinoa and bean salad with steamed veggies, and a little salsa mixed in; baby carrots; overnight peanut butter oatmeal crisps; French Press coffee with nutmeg and vanilla extract

Snack – Handful of roasted pumpkin seeds and black chai tea

Lunch – Spicy Black Bean Cakes on a bed of arugula and roasted veggies; small cup of frozen strawberries and papaya; Ak-mak crackers; baby carrots; green tea with stevia

Snack – More green tea mixed with an herbal peppermint tea; great for after eating!

Dinner – Bring on my biggest meal; always ready to eat after a good strength/cardio workout! Mixed salad greens with lentil-veggie puree as a dressing and topped with Brussels sprouts, mushrooms, and tomatoes; Pumpkin Protein Peanut Butter Banana Sandwich (I made the pancakes using my crepe recipe with less liquid); pumpkin and frozen fruit protein puree topped with oatmeal crisps; no-bake peanut butter cookies on the side; I also had a slice of low-fat peanut butter protein bread I made this weekend…..recipe to come.

After a wonderful day with Kelley on Saturday, I spent way too long in the kitchen on Sunday. Even after saying I’ll just make simple meals for the week, I went overboard. I promised next weekend I will actually make simple, steamed bean and veggie meals to get out of the kitchen quicker. I must stick to it!

Although, I keep seeing/thinking of awesome recipes that I want to try, so it’s hard not to try them out! Maybe just one fun recipe and be done with it....uh oh, this is how it starts! I want to start posting more of the various vegetable and fruit blends I make on a daily basis; anyone interested?

Q: Do you like going to the movies or staying at home?

A: I typically prefer to stay at home to watch something where my own food is readily available and there’s no noise from other people to bother you.

My Top 6 Blog Posts: Healthy Food and Benefits

That's right, "Top 6"; not 5 or 10, because that's just boring!

After yesterday's post on creating a healthy work-life balance, work is winning right now.  In the name of blogging, I remain determined to post to anyone who cares to stop by and read, so here are my top 6 blog posts in terms of views since I started "Just Add Cayenne."

Make Shroom for Mushrooms

Make Your Own Sugar-Free Pudding with Stevia

Polyculture vs Monoculture: How Are Your Fruits and Veggies Grown?

Food Review: EnergyFirst Natural Whey Protein

Protein: Builder, Producer, and Regulator

Eat All the Junk Food You Want

When I first started, most of my posts were centered around the benefits of and information about nutrients in food as well as certain hot food topics.

Now I make it more personal by writing about certain events in my life and focus more on just the food and recipes.

So, after seeing some of these posts, which style do you prefer?  I tend to enjoy blogging more on personal topics and about recipes I created or tried.  Maybe a few food benefits posts should be worked in again?

As fellow readers that I appreciate so much, please let me know what you like or don't like on my style.  I aim to please!

Bonus Question: Can you guess what the first picture at the top is?  It has do do with a post I made about 3 or 4 weeks ago, and I'll make an updated post soon.

A Healthy Work-Life Balance Is No Piece of Cake

Have you heard of new book published by Tracie McMillan titled “The American Way of Eating”? I read an interesting article on publicradiokitchen.wbr.org where she talks about her new book and the food habits of Americans versus other countries.

Similar topics have been discussed before, but I like the message McMillan is trying to get across; we are generally more concerned about things like what the next Apple iPad will do and not about maintaining a healthy lifestyle.

Here are some of my favorite quotes from the article:

On why we eat bad when we know it’s bad….

“One reason that it’s hard, I think, is that junk food is easy, cheap and everywhere”

On ways to eat healthy….

“There’s a real sense in the U.S. that cooking is something you do as a celebrity chef or a talented person – it’s not a normal skill,” McMillan said. If people do cook, it’s viewed as recreation – not a “general life skill.”

On America’s priorities….

"In the current system, those priorities seem backwards. “Americans spend 6 percent less than the French on food,” McMillan said. “They also spend 6 percent more on health care.”

 Read the full article here and tell me what you think.

So why have pictures of this cake, you ask? Because for me, it represents a way I find for a healthy work-life balance. This is the Microwave Chocolate Layer Cake with Peanut Butter Greek Yogurt Icing I posted in the past. It’s just a way to show how you can make healthy dinners and desserts in just minutes; no excuses!

I’ve listed easy ways to make healthy choices in the past; here are several postings I think are helpful:

Make Your Own Instant Oatmeal
15 Healthy Cooking and Eating Tips
Air-Popped Popcorn for a Healthy Snack
One Ingredient Snack Foods
Healthy Food Prep Ideas When in a Rush

Work can be stressful and usually not the highlight of our lives, but don’t let it consume you and run your life. I have to remind myself often to leave work issues at work and enjoy the time you have when not in the office. The tips I list above help me to manage a healthy lifestyle and not give-in to unhealthy food in exchange for convenience.

Do you struggle to create the right work – life balance? How do you manage to keep healthy when time is scarce?

Remember, good health and time with family should be our top priorities; don’t let work take that from us!

Now please excuse me while I get back to work....