Peanut Butter and Sautéed Banana Oatmeal

Oh, my. I’d love to say I made this to get my Omega 3s, protein, fiber and potassium in. Nope, I did it just because these flavors are so great together!

Ingredients:

4 cups water

1 cup steel cut oats

1 Tablespoon ground flax seed

2 teaspoons toasted wheat germ

½ cup fat free half and half (or low fat milk)

2 Tablespoons maple syrup, divided

2 Tablespoons peanut butter (or almond butter, whatever you prefer)

¼ cup skim milk

2 teaspoons light margarine

2 seriously ripe bananas

1 Tablespoon packed brown sugar

Directions: Heat the water to a rolling boil. Add in the oats, flax seed and wheat germ and stir. Reduce the heat to low and simmer, uncovered, for 15 minutes, stirring often. Stir in the half and half along with 1 Tablespoon of maple syrup. Continue cooking and stirring for 15 minutes.

While the oats are cooking, add the margarine to a small skillet and bring to medium heat. Add in the sliced bananas and brown sugar. Cook until the bananas are slightly caramelized and brown. Reduce to a warm setting on your stove.

When the oats have simmered for a total of 30 minutes, add in the peanut butter and skim milk and stir well. Scoop into bowls and top with a spoonful of bananas. Drizzle with the remaining Tablespoon of maple syrup.

Beef and Fresh Vegetable Burgers

I needed some good old fashioned comfort food today. However, I do love to throw lots of veggies into food, and that makes for very juicy burgers!

Ingredients:

2 teaspoons olive oil

1 cup Swiss chard, leaves and stems, chopped

1 cup chopped mushrooms (I used button and shitake because they were both on sale)

½ cup yellow onion

½ cup yellow squash

1 cup bell peppers (green and yellow and orange)

1 pound lean ground beef

Salt and pepper to taste

5 slices cheddar cheese

5 Tablespoons tomato relish

Directions: Heat the olive oil in a large skillet. Add all the vegetables and sauté over medium heat for 12 minutes or until the liquid from the veggies is absorbed back in and the onions start to brown. Remove the veggies to a medium mixing bowl and let cool for 10 minutes. Add in the ground beef, salt and pepper to taste and form into 5 patties. Really, using your hands is the best thing to mix the beef and veggies together. Cook (2-3 burgers at a time so as not to crowd the pan) in the same skillet used for the veggies for 4-6 minutes per side on medium heat.  Top with one slice of cheese per burger and one Tablespoon of relish.

Grilled Cheese and Tomato Relish Sandwiches

I love a sandwich! I especially love this one with extra sharp cheddar and a tangy, slightly sweet relish.

Ingredients for two sandwiches:

4 slices whole grain bread

4 teaspoons light butter or margarine, divided

4 (1/4 inch thick) slices extra sharp cheddar cheese

2 Tablespoons tomato relish

Directions: Spread one side of each of the bread slices with one teaspoon of light butter. Lay the cheddar on the unbuttered sides of two bread slices. To the other two unbuttered sides, spread one Tablespoon relish each. Sandwich one cheese and one relish slice together and cook over medium heat in a skillet about 5-6 minutes until brown on the first side. Flip and cook for another 5-6 minutes until the cheese is melting and the bread is browned. Cut each sandwich in half and devour with glory.

Tomato Relish

I made this to put on grilled cheese sandwiches, but it would be wonderful on any sandwich or even to top a meatloaf. It could also make some mighty fine sloppy joes! Don't even get me started on dunking tortilla chips in it.

Ingredients:

1 (28 ounce) can diced tomatoes, with juice

1 Tablespoon tomato paste

1 cup chopped green pepper

1 cup chopped yellow onion

1 Roma tomato, chopped

2 teaspoons apple cider vinegar

2 teaspoons brown sugar

1 teaspoon Worcestershire sauce

½ teaspoon mustard seed

Pinch of nutmeg

Pinch of allspice

Pinch of ground ginger

Pinch of ground chipotle pepper

Salt and pepper to taste

Directions: Combine all ingredients and bring to a full, rolling boil. Reduce to a simmer (low or medium-low heat) and simmer, uncovered, for 3 hours or until very thick. Stir the mixture often.  Let cool and store in covered containers in the refrigerator for up to a week.

Get creative on me: Adjust the spices to whatever you like. Or maybe add in a chopped jalapeno for more heat. You could also change out half of the green pepper for red, yellow or orange bell peppers.

16 Vegetable Soup with Parmesan Toasts

The players

The result

My idea here was to take as many vegetables as I can cram into a soup pot, but do three layers of flavor with the vegetables. I love that this soup goes from the richness of roasted vegetables to the goodness of slow cooked veggies to the pop of fresh veggies at the end. This is a totally free-form soup, so use whatever vegetables you want in the amounts that you choose.

Ingredients:

Soup:

3 Tablespoons olive oil, divided

4 cloves of garlic

2 small yellow onions, diced

2 stalks of celery, diced

4 medium carrots, peeled and sliced

1 turnip, peeled and diced

2 parsnips, peeled and diced

2 cups sliced mushrooms

2 cups (2 medium) zucchini, sliced

2 cups (1 large) yellow squash, peeled and sliced

2 cups of peeled, diced eggplant

½ bunch (about 2 cups) Swiss chard (stems and leaves kept separate), chopped

1 bell pepper (any color), deseeded and diced

4 roma tomatoes, diced

1 radish, diced

¼ cup watercress, leaves only, chopped

¼ cup fresh parsley, chopped, with stems and leaves separated

3 cups vegetable broth

1 (15 ounce) can white beans, rinsed and drained

Salt and pepper to taste

Herbs to taste (I’m using a few teaspoons of Penzey’s Fox Point Seasoning)

1 teaspoon browning sauce ((aka Kitchen Bouquet)

2 teaspoons white wine vinegar

For the Parmesan Toasts:

4 (1/2 inch thick) slices of Italian bread

1 Tablespoon olive oil

¼ cup grated parmesan cheese

Directions: Preheat oven to 375 degrees F.

The roasted vegetables:  The easiest way to do this is to lay out squares of wax paper and chop all your veggies onto the squares (one square for each veg) and have two bowls ready-one for the slow roasted veggies and one for garnish ingredients.

Between two baking sheets, add 3 cloves unpeeled garlic, 1/2 of the diced onions, ½ of the celery, ½ of the carrots, all of the turnip, all of the parsnips, ½ of the mushrooms, ½ of the zucchini, ½ of the yellow squash, ½ of the eggplant, the stems of the Swiss chard, ½ of the bell pepper, and ¾ of the tomatoes. Coat with 2 Tablespoon of olive oil and some salt and pepper. Roast for 40 minutes, stirring halfway through. Remove from the oven, squeeze the garlic from the skins and put all the roasted vegetables and the resulting liquid in a Dutch oven.

The slow cooked vegetables: To the Dutch oven, add the remaining garlic clove, peeled and minced. Reserve a bit of onion, zucchini, bell pepper and tomato for the garnish and add all the rest to the Dutch oven. Add in the broth, beans, salt, pepper, browning sauce and herbs. Bring to a boil, reduce to a simmer and cover. Let cook for 1 ½ hours.

The fresh vegetable garnish: Meanwhile, prepare the garnish by combining the leftover onion, zucchini, bell pepper, tomato, watercress, parsley, 1 Tablespoon of olive oil, the vinegar and salt and pepper to taste. Stir and set aside.

For the parmesan toasts: Place the bread slices on a baking sheet and drizzle with olive oil Sprinkle each slice with parmesan and bake for 10 minutes.

To serve: Ladle the soup into bowls, top with a parmesan toast and a spoon of the garnish.

                                                      

Cheddar-Ale Soufflé

I’m not taking anything very seriously today, so if you are a hard core soufflé maker, this may not be your best bet. However, if you have a cup of leftover Cheddar-Ale Fondue, this might just be the ticket.

Ingredients:

Vegetable oil cooking spray

2 Tablespoons plain dry breadcrumbs

1 cup leftover Cheddar-Ale Fondue

3 egg whites

Pinch of cream of tartar

Pinch of Salt

1 Tablespoon imitation bacon bits if you are in the mood

Directions: Preheat oven to 350 degrees F. Spray two or three (10 ounce) ramekins with cooking spray and dump the breadcrumbs in the first one. Swirl the breadcrumbs around until the ramekin is coated, then dump the leftover breadcrumbs into the second ramekin, swirl to coat and then dump the remaining crumbs into the third ramekin. Shake out and discard any excess breadcrumbs. Place the ramekins on a baking sheet. I used three ramekins and realized after cooking I could’ve gotten by with two.

Heat the Cheddar-Ale Fondue in the microwave until just warm. Add to a medium mixing bowl and set aside. Using an electric mixer (stand or hand held) beat the egg whites slowly until broken and then whip on low. Add the cream of tartar and salt and beat on high until you have stiff peaks. Using 1/3 of the egg whites at a time, fold the egg whites into the fondue. Add the bacon bits and fill each ramekin about one-half to two-thirds full. Bake for 25 minutes and voila! Soufflé!

Tempura Tuna Bites

This may look like a lot of work, but it really isn’t—it’s just a matter of combining ingredients and getting them ready to go. I did the whole recipe from start to finish in about 35 minutes and I dawdle.

Ingredients:

For the marinade/dipping sauce:

¾ cup low sodium soy sauce

¼ cup rice wine vinegar

2 drops sesame oil

1 clove of garlic, minced

1 teaspoon fresh ginger, minced

2 green onions, finely sliced

Pinch of sugar

¼ cup water (optional)

Tempura:

1 pound fresh, good quality tuna, cut into ½ to 1 inch cubes (this will not yield rare tuna but bigger pieces mean you might have more pink in the middle. Plan on medium well-done tuna here)

½ cup cornstarch

2 cups canola oil

1 cup very cold seltzer water

1 cup flour (rice if you have it, all-purpose if you don’t)

Pinch of baking soda

1 Tablespoon sesame seeds

Directions: Make the marinade/dipping sauce by combining all ingredients in a bowl or glass measuring cup. Place the tuna cubes in a wide, shallow bowl and pour half the marinade over it and set it aside for about 10 minutes. Reserve the other half of the marinade for the dipping sauce. (Note: you can make the marinade/dipping sauce well in advance)

Place the cornstarch in another wide, shallow bowl and set aside. Set out a baking sheet lined with paper towels and place a cooling rack on top of it. This is your tempura landing pad. Place it next to the stove, careful not to get too near the hot oil.

Heat the oil in a wide, shallow skillet and heat on medium to medium high heat. While the oil is heating, drain the tuna and dry on paper towels. Toss into the cornstarch and shake off excess.

Make the tempura batter at the last minute by combining the seltzer water, flour, baking soda and sesame seeds together. Stir until it just combines (a few lumps are ok). The oil is hot enough when it shimmers, but does not smoke. You can test the heat of the oil by putting in a ‘sample tuna cube’  and seeing if it browns nicely over a few minutes—you can also check for doneness by doing this and adjust the next cubes to be more rare or well done, as you like. You can also check the oil by sticking a chopstick/skewer in it—if bubbles rise around the wooden stake, the oil is good to go.

Working in batches so you don’t overcrowd the skillet, dip the tuna cubes into the batter and shake off excess. Place in the hot oil and cook until golden on one side, then flip using tongs or chopsticks, about 2-3 minutes per side. Once the other side turns golden, remove to the rack. Repeat until all the tuna is cooked. Serve with dipping sauce.

Get creative on me: Why stop at tuna? I had some extra batter, so I threw in some green onions. I’m also going to do another batch here with all vegetables soon.

Cheesy Stuffed Peppers

Ingredients:

2 large green bell peppers

1 (15 ounce) can Spanish rice with bell peppers and onions

8 ounces vegetarian ‘beef’ crumbles (can substitute regular ground beef or ground turkey-no need to brown first)

½ cup Monterey jack or mozzarella cheese, diced in ¼ inch pieces (shredded works ok, too)

1 (15 ounce) can plain tomato sauce

1 teaspoon sugar

Fresh cracked black pepper to taste

¼ cup water

Directions: Preheat oven to 350. Cut bell peppers vertically (right through the stem) and remove seeds and veins. Place pepper halves in a 8 by 8 baking dish. In a mixing bowl, combine the rice, crumbles and cheese. Stuff the mixture into the bell pepper halves, packing it down as you go and mounding the stuffing high. Pour the tomato sauce over the top and add the water to the bottom of the pan, being careful not to disturb the peppers. Sprinkle the sugar and pepper over the tops of the peppers.  Cover the dish with foil and bake for 30 minutes. Remove the foil and continue to bake for another 30 minutes. Test for doneness by sliding the tip of a paring knife into one of the green peppers. If it pulls out easily, they are done.

Note: you may have a little stuffing and/or tomato sauce left, but I always plan for a little more rather than not having enough. I like to serve this with hunks of bread to sop up the juices.

Turkey Jerky

These make such a good low fat, high protein snack. They taste a lot like bacon to me. Consider that each piece has about 15 calories, .75 grams of fat and 1.5 grams of protein-nice!

Ingredients:

1 package (16 ounces) of 95% fat free smoked white meat turkey (found in a tub, like bologna, in the lunch meat area of most grocery stores)—Not ‘honey smoked’

Vegetable oil cooking spray

Directions: Preheat oven to 300 degrees F. Line two baking sheets with foil and spray liberally with spray. Cut the turkey slices in half and lay pieces in a single layer on the baking sheets. Bake for a total of 1 ½ hours, turning the pieces over with tongs and rotating the trays on the racks every 30 minutes. The pieces should be uniformly brown all over and will shrink by about half their size. Let cool for several minutes to crisp up.

Beef, Mushroom and Onion Ragout

Ingredients:

2 teaspoons salt

1 teaspoon pepper

1 teaspoon marjoram

1 teaspoon thyme

½ teaspoon onion salt

½ teaspoon garlic salt

1 teaspoon dried parsley

2 Tablespoons olive oil

¼ cup flour

1 pound of beef chuck steak, trimmed of fat and cut into ½ inch cubes

1 pound of sliced mushrooms

1 pound frozen pearl onions, thawed

3 cups beef stock, divided

1 teaspoon Worcestershire

2 teaspoons browning and seasoning sauce (optional)

12-16 ounces wide noodles (such as papparedelle or wide egg noodles), cooked and drained

Directions: In a small bowl, mix the salt, pepper, marjoram, thyme, onion salt, garlic salt and parsley. Taste the seasoning mix and adjust to your liking. Set the seasoning aside. On a piece of wax paper, mix the flour and about a teaspoon of the seasoning mix together. Dredge the beef cubes in the flour mixture, shaking off excess. In a Dutch oven, heat 1 Tablespoon of oil of medium heat and add half of the beef cubes. Brown the beef on all sides. Remove to a plate or bowl and repeat with remaining olive oil and beef cubes. Add about ½ cup of stock to the hot pan and scrape up all the brown bits.  Add all the beef back into the pan. Add the mushrooms, onions, the rest of the beef stock, Worcestershire (and browning sauce, if using) along with more seasoning mix. Bring to a boil and reduce to a simmer. Cover with a lid and let cook, stirring occasionally, for about 1 ½ hours, or until the beef cubes are very tender. Test occasionally for seasoning and add more if needed. Toss the noodles in and cook for another 10 minutes and serve in bowls.  

Celery, Blue Cheese, and Toasted Walnut Salad

Did you know you can ‘de-string’ celery? If you look at the cut end of a stalk, you’ll see that the ‘strings’ are located just along the edge. Turn the stalk so that the celery hollow is face down and place a paring knife right under the top edge and pull back. The strings will come right off. This is a great winter salad, especially with lettuce topping $3 a pound here right now.

Ingredients:

1 teaspoon Dijon mustard

½ cup walnut oil or extra virgin olive oil

¼ cup light vinegar (I used sherry vinegar, but white wine vinegar or even rice vinegar is good here)

Salt and pepper to taste

4 large stalks of celery, thinly sliced

¼ cup crumbled blue cheese

¼ cup toasted walnut pieces

Directions: In a small bowl, whisk the mustard, oil, vinegar, and salt and pepper together. Add to the celery and let sit at room temperature for about ½ hour so the flavors blend. Put on a plate and sprinkle the blue cheese and walnuts over the top.

Cheddar Ale Fondue

My mom always made this during the winter and today seems like a lovely day to curl up with some warm pretzels and fondue. Note: This is thin when just coming off the stove, but thickens nicely as it sits. This is best warm, though, so you may want to make the day before you want to serve it and refrigerate overnight. Then, all you have to do is re-warm it with a little more ale (if needed) to thin it out.

Ingredients:

4 cups extra sharp cheddar cheese, shredded (this works best if you shred it yourself, but bagged will work, too)

3 Tablespoons cornstarch

12 ounces ale-I’m going with a pale ale, but you can go crazy

2 teaspoons ground mustard (or more, if you like it-I use a Tablespoon)

½ teaspoon salt

1 Tablespoon Worcestershire sauce

A pinch of smoked paprika to make it pretty (optional)

Assorted pretzels, toasted breads, vegetables, etc. for dippers

Directions: In a medium mixing bowl, stir together the cheese and cornstarch. Set aside while you put a medium saucepan on the stove. Add the ale to the saucepan and heat over medium heat until simmering. You will see bubbles forming around the edges of the pan.

Add the cheese one small handful at a time, whisk (yes, you need a whisk here) until each addition is incorporated. This is where things get dicey—it will look like the cheese isn’t really blending with the liquid. Once all the cheese is added, stir in the mustard, salt and Worcestershire. Bring the heat up to medium high, whisking constantly for about 4-5 minutes. Trust me, once the cornstarch starts to thicken this up, it all becomes smooth. You don’t want a full rolling boil, though. You should be whisking enough that the bottom doesn’t burn. Nothing worse than trying to remove burnt cheese from the bottom of a pan, right?

Remove from the heat and let cool for several minutes to really tighten up. Sprinkle with paprika, if you want. Pour into a bowl, dip, eat, and repeat.

Bacon, Veggie and Cheese Strata

Ingredients:

3 cups (packed) stale bread or rolls (just tear into roughly 1 inch pieces before measuring)

½ cup chopped bacon

2 cups sliced mushrooms

1cup sliced leeks or onions

1 cup frozen, quartered artichoke hearts, thawed

1 cup frozen chopped spinach, thawed

¼ cup diced red bell pepper

6 eggs

1 cup milk, cream or half and half

2 cups shredded cheese, your choice, divided (I used a combo of cheddar, Colby and jack)

Salt and pepper to taste

½ cup sour cream

¼ cup grated parmesan

Directions: Preheat oven to 300 degrees F.  Line a baking sheet with foil and spray with vegetable oil cooking spray. Place the bread on the foil and bake for 15 minutes until dry. Spray a 2.5 quart rectangular baking dish with cooking spray and spread the bread in the bottom. Increase the oven heat to 350 degrees F.

While the bread is toasting, heat a large skillet over medium heat and add the bacon. Cook the bacon until crisp. Remove the bacon to a paper towel lined plate, leaving the bacon fat in the pan. Add the mushrooms, leeks/onions, artichoke hearts, spinach and red peppers to the pan. (if you want, you can season with a little salt and pepper here). Cook over medium heat until all the vegetables are soft and there is no liquid in the bottom of the skillet, about 10 minutes. Remove from heat and let cool slightly so they don’t scramble the eggs.

In a mixing bowl, combine the eggs, milk and salt and pepper (I used a teaspoon of salt and 8 turns of the pepper grinder). Whisk until combined. Stir in 1 cup of the cheese, all the veggies, and all the bacon. Pour over the bread cubes. Push down with the back of a wooden spoon and let sit for 15 minutes so the bread can absorb the liquid. Bake  for 40 minutes. Meanwhile, mix the remaining one cup of cheese with the sour cream and parmesan in a small bowl. After the strata has baked for 40 minutes, remove from the oven and spread the cheese/sour cream mixture over it in a thin layer. Bake for another 20 minutes or until the cheese on top is bubbly.

Get creative on me: This is the perfect dish to use up whatever you have in the fridge. You know those leftover hot dog buns that seem to accumulate? Use them. Change the veggies out, change the cheeses, leave out the bacon to make it vegetarian (just sauté the veggies in olive oil), or even add some red pepper flakes.



Salted Caramel Dark Chocolate Brownies

It was a dark and stormy brownie, and the salted caramel waves crashed upon it's shores. Ok, enough. Quick, easy, one pan gooey goodness!

Ingredients:

½ cup (1 stick) butter (can substitute margarine or light butter, but don’t use tubs)

¾ cup dark chocolate morsels (can substitute semi-sweet)

½ cup granulated sugar

2 eggs, lightly beaten

1 teaspoon vanilla

½ teaspoon espresso powder

½ teaspoon salt

1 Tablespoon unsweetened cocoa powder

½ cup flour

½ cup jarred salted caramel sauce (I like Trader Joe’s ®)

Directions: Preheat oven to 350 degrees F. Coat an 8x8 square baking dish with cooking spray and set aside. In a medium saucepan, melt butter and chocolate over low heat. Remove from heat and stir in the sugar. Add the eggs and stir until combined. Add the vanilla, espresso powder and salt. Stir in the cocoa and flour and pour the batter into the baking dish. Place spoonfuls of the salted caramel sauce randomly over the batter and swirl with a knife. Bake for 35-40 minutes or until the top appears dry. You can test with a toothpick, avoiding the caramel. It should come out with just wet crumbs sticking to it (not liquid). Let cool for 20 minutes or so and cut into small squares ‘cuz, honey, these are rich!

Chocolate and Oranges

What a great last minute dessert. Love these flavors together.

Ingredients:

1 orange for each person

1 teaspoon of honey or agave for each orange

1 teaspoon of water for each orange

1 Tablespoon semi-sweet chocolate chips for each orange

Directions: Using a knife, cut off the top and bottom of the orange. Cut the peel and pith (white part) off of each orange in a wide, shallow bowl. Save those peels—we can make fantastic candied orange peel out of them. But I digress. Section each orange by cutting vertically between the membranes of each section. Place the orange sections on a plate. Take the juice that accumulated in your cutting bowl and put it in a small microwaveable bowl. Add the water and honey/agave. Microwave on high for 2 minutes. Pour the sweetened orange juice over the orange sections. Pulverize the chocolate chips in the food processor until fine and sprinkle over the orange sections. Grab forks.

Greek Dip

This is addictive. I’ve been making a version of this with homemade aioli in place of mayo for years, but this is quicker, easier, and lighter. Please don’t be put off by the anchovy paste—it really is what gives this it’s rich flavor. However, if you can’t/don’t eat fish, leave it out. By the way, leftover dip (properly refrigerated) makes a great salad dressing!

Ingredients:

1 cup light mayonnaise

2 cloves of garlic, pressed (or very, very finely minced)

2 teaspoons anchovy paste

1 Tablespoon extra-virgin olive oil

½ cup light sour cream

1 (8 oz.) package of reduced fat feta cheese, drained and crumbled

3 green onions, chopped

2 Tablespoons capers

1 teaspoon Greek seasoning

1 teaspoon dried oregano

Fresh cracked black pepper to taste

Directions: In a large mixing bowl, stir together the mayonnaise, garlic, anchovy paste, olive oil and sour cream. Stir in the feta, green onions, capers, Greek seasoning, dried oregano and black pepper. Refrigerate for several hours or overnight to let the flavors develop. Serve with pita chips, carrot and celery sticks,  and/or  slices of green or red bell peppers. I like to drizzle a little more olive oil and sprinkle with black pepper before serving.

Crispy Seed Crackers

I love seeds-sunflower, pumpkin, sesame, whatever. However, seeds with shells leave a mess and if the seeds are unshelled they can be too small to pick up with just your fingers. Here’s my seed delivery system.

Ingredients:

24 (3 inch) won ton wrappers, cut in half diagonally

½ cup shelled, roasted and salted sunflower seeds

¼ cup white sesame seeds

3 Tablespoons honey or agave syrup

3 Tablespoons hot tap water

Vegetable oil cooking spray

Directions: Preheat oven to 300 degrees F. In one small bowl, mix together the two seeds and set aside. In another small bowl, stir the honey and water together until you have a thin syrup. Line two baking sheets with foil and spray with cooking spray. Place half of the won ton wrappers on the baking sheets and brush each one with honey-water. Sprinkle half of the seed mixture over the won tons, trying to get as many seeds as possible touching the honey water (that is glue number 1). Pat the seeds lightly into the won ton wrappers and then spray the tops with cooking spray (glue number 2). Bake for 12-15 minutes, rotating baking sheets halfway through,  until golden brown and repeat with remaining won tons, honey water and seed mixture.

Sweet and Spicy Won Ton Crisps

Crispy, sweet-hot little crackers with virtually no fat. Pass the plate.

Ingredients:

24 (3 inch) won ton wrappers, cut in half diagonally

½ cup granulated sugar

2 teaspoons cayenne pepper

Vegetable oil cooking spray

Directions: Preheat oven to 300 degrees F. In a small bowl, mix together the sugar and cayenne.  Line two baking sheets with foil and spray with cooking spray. Place half of the won ton wrappers close together, but not touching on the two baking sheets. Spray with cooking spray to thoroughly coat and then lightly dust with half of the sugar/cayenne mixture. Bake for about 12-15 minutes, turning the baking sheets halfway through, until light golden brown. Repeat with the remaining won ton wrappers and sugar/cayenne mixture. These store very well in an airtight container or zip top bag.