Cayenne Pepper Powder: Nutrition and Recipes

What is Cayenne Pepper Powder?

Cayenne pepper powder is made from ground, dried peppers of the spicy cayenne variety. Known botanically as Capsicum annuum, cayenne peppers are a type of chili pepper that packs some serious heat and flavor.

Cayenne powder is made by drying ripe, red cayenne chili peppers either in the sun or using a food dehydrator. The dried peppers are then ground into a fine powder using a spice grinder or food processor. This bright red powder has a pungent, spicy smell and flavor. The heat comes from a compound called capsaicin, which gives all chili peppers their signature spice.

On the Scoville scale, which measures chili heat, cayenne powder ranks around 30,000 to 50,000 Scoville Heat Units (SHU). That's pretty darn hot! But it varies depending on the specific peppers used. You'll find cayenne pepper powder sold on its own as a spice or as an ingredient in some spice blends and hot sauces.

So, in a nutshell, cayenne pepper powder brings some serious heat and intense flavor to dishes thanks to its high capsaicin content. A little bit goes a long way in amplifying spice!

Health Benefits of Cayenne Pepper Powder

Cayenne pepper powder is so much more than a quick way to spice up your meals. It has been used for centuries in traditional medicines because of its array of medicinal benefits. As Hippocrates once said, "Let food be thy medicine." The capsaicin and other nutrients in cayenne powder pack a healthy punch.

• Supports heart health: Cayenne contains capsaicin and other antioxidants that help relax blood vessels, regulate blood pressure and cholesterol, and decrease plaque buildup. This equals a healthier heart and improved circulation.
• Aids digestion: Spicing up meals with cayenne stimulates gastric juices to start flowing. It helps produce more saliva and stimulates intestinal peristaltic motion to relieve gas and bloating. Cayenne also promotes the production of stomach mucus that protects against ulcers.
• Soothes inflammation: The capsaicin in cayenne has natural pain-relieving properties when applied topically. It blocks substance P, which is responsible for transmitting pain signals. When ingested, cayenne's anti-inflammatory properties provide relief for arthritis, nerve pain, and chronic pain.
• Supports weight loss: Capsaicin increases thermogenesis, which boosts metabolism and burns more calories after consumption. One study showed people who ate cayenne pepper with breakfast consumed fewer calories later in the day.

Adding just a pinch of cayenne pepper powder is an easy way to turn up the heat on your health! It not only adds a spicy kick to dishes but also enhances your body's vital functions.

Cayenne Pepper Nutrition Facts

Spice up your cooking with a dash of cayenne pepper powder. This fiery red spice provides a kick of heat, flavor, and nutrition to dishes it graces. Let's break down the nutritional profile of cayenne pepper powder:

• Provides vitamins A and C: Just one teaspoon contains 11% of your daily vitamin A, which supports eye and skin health, and 7% of the daily recommended amount of immune-boosting vitamin C.
• Contains protective antioxidants: Capsanthin, beta-carotene, and lutein fight cell damage and inflammation in the body.
• Supplies minerals: Small amounts of potassium, manganese, iron, and magnesium contribute to a balanced diet.
• Low-calorie flavor boost: Only 17 calories per teaspoon with virtually no fat, carbs, or protein.

So throw caution to the wind and spice up your meals! A sprinkle of cayenne pepper powder can make healthy foods like eggs, vegetables, lean beans, and whole grains much more delicious.

Tips for Cooking with Cayenne Pepper

• Start small: Add just a pinch or dash at first. You can always add more later.
• Mix it in: Combine with dry ingredients before adding liquids to distribute the heat evenly.
• Use sparingly in oil: Stir constantly to prevent burning and bitterness.
• Wear gloves: Prevent irritation when handling cayenne.
• Ventilate your kitchen: Heating cayenne can irritate eyes and throats.
• Don’t touch your face: Wash hands after handling to avoid burning sensations.
• Reduce heat: Add lemon or lime juice to tone down the heat if needed.

Have fun experimenting with cayenne pepper. It can transform dull dishes into lively cuisine with its signature smoky, fruity heat. Remember, you can always add more cayenne later, but you can't take it out once it's in!

Cayenne Pepper Recipes

Spicy Cajun Chicken

Ingredients:

• 4 boneless, skinless chicken breasts
• 2 teaspoons cayenne pepper powder
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Salt and black pepper to taste
• 2 tablespoons of olive oil
• Lemon wedges for serving

Instructions:

1. In a bowl, mix cayenne pepper powder, paprika, garlic powder, onion powder, salt, and black pepper.
2. Rub the spice mixture evenly over the chicken breasts.
3. Heat olive oil in a skillet over medium-high heat.
4. Cook the chicken breasts for 6–8 minutes per side, or until cooked through.
5. Serve with lemon wedges for a zesty kick.

Spicy Avocado Salsa

Ingredients:

• 2 ripe avocados, diced
• 1 cup cherry tomatoes, halved
• 1/4 cup red onion, finely chopped
• 1 jalapeño, seeded and minced
• 1 teaspoon cayenne pepper powder
• Juice of 1 lime
• Fresh cilantro, chopped
• Salt to taste
• Tortilla chips for serving

Instructions:

1. In a bowl, combine diced avocados, cherry tomatoes, red onion, and jalapeño.
2. Sprinkle cayenne pepper powder over the mixture.
3. Squeeze lime juice over the salsa and toss gently.
4. Add chopped cilantro and salt to taste.
5. Serve with tortilla chips.

Cajun Shrimp Pasta

Ingredients:

• 8 oz. linguine pasta
• 1 lb. large shrimp, peeled and deveined
• 2 teaspoons cayenne pepper powder
• 1 teaspoon smoked paprika
• 1/2 teaspoon garlic powder
• Salt and black pepper to taste
• 2 tablespoons of olive oil
• 1 cup cherry tomatoes, halved
• Fresh parsley, chopped
• Grated Parmesan cheese for garnish

Instructions:

1. Cook linguine according to package instructions. Drain and set aside.
2. Season shrimp with cayenne, paprika, garlic powder, salt, and pepper.
3. Heat olive oil in a skillet and cook shrimp until pink, about 2–3 minutes per side.
4. Toss in cherry tomatoes and cooked linguine, stir to combine.
5. Garnish with parsley and Parmesan before serving.

Spicy Roasted Sweet Potatoes

Ingredients:

• 2 large sweet potatoes, peeled and diced
• 2 tablespoons of olive oil
• 1 teaspoon cayenne pepper powder
• 1 teaspoon smoked paprika
• 1/2 teaspoon garlic powder
• Salt and black pepper to taste
• Fresh cilantro, chopped (optional)

Instructions:

1. Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
2. Toss sweet potatoes with olive oil, cayenne, paprika, garlic powder, salt, and pepper.
3. Spread on the baking sheet in a single layer.
4. Roast 25–30 minutes until golden and crispy.
5. Garnish with cilantro if desired.

Spicy Black Bean Chili

Ingredients:

• 2 cans black beans, drained and rinsed
• 1 lb. ground beef or plant-based substitute
• 1 onion, diced
• 3 cloves garlic, minced
• 1 can diced tomatoes
• 2 teaspoons cayenne pepper powder
• 1 tablespoon chili powder
• 1 teaspoon cumin
• Salt and black pepper to taste
• Sour cream and shredded cheese for topping

Instructions:

1. Brown the ground beef in a pot over medium heat.
2. Add onion and garlic, cook until softened.
3. Stir in cayenne, chili powder, cumin, salt, and pepper.
4. Add beans and tomatoes, simmer for 20–30 minutes.
5. Serve with sour cream and cheese.

Fiery Mango Salsa

Ingredients:

• 2 ripe mangoes, diced
• 1 red bell pepper, finely chopped
• 1/4 cup red onion, minced
• 1 jalapeño, seeded and diced
• 1 teaspoon cayenne pepper powder
• Juice of 2 limes
• Fresh cilantro, chopped
• Salt to taste
• Tortilla chips for serving

Instructions:

1. Combine mangoes, bell pepper, onion, and jalapeño in a bowl.
2. Sprinkle with cayenne, add lime juice, toss gently.
3. Add cilantro and salt to taste, serve with tortilla chips.

Cajun Cauliflower Bites

Ingredients:

• 1 head cauliflower, cut into florets
• 1 cup buttermilk (or plant-based alternative)
• 1 cup all-purpose flour (or chickpea flour)
• 2 teaspoons cayenne pepper powder
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• Salt and black pepper to taste
• Cooking oil for frying

Instructions:

1. Whisk buttermilk with cayenne, garlic powder, paprika, salt, and pepper.
2. Dip florets in buttermilk mixture, then coat with flour.
3. Heat oil to 350°F (180°C) and fry until golden brown.
4. Drain on paper towels, serve with dipping sauce.

Spicy Chocolate Bark

Ingredients:

• 8 oz. dark chocolate, melted
• 1 cup mixed nuts
• 1 teaspoon cayenne pepper powder
• Sea salt for sprinkling

Instructions:

1. Line a baking sheet with parchment paper.
2. Pour melted chocolate onto the sheet, spread evenly.
3. Sprinkle nuts and cayenne over top, finish with sea salt.
4. Cool until set, then break into pieces.

How to Store Cayenne Pepper Powder

• Store in an airtight container to prevent moisture and clumping.
• Keep in a cool, dark place away from heat sources.
• Refrigerate in an airtight jar for up to 6 months for maximum freshness.
• Freeze for long-term storage (over a year) in a sealed bag or container.
• Buy small quantities if you use it infrequently and label with dates.
• If clumping occurs, sift through a fine-mesh strainer.

Following proper storage preserves flavor and ensures you always have fresh cayenne powder ready to heat up your recipes.

Conclusion

Cayenne pepper packs a real punch when it comes to spicing up your meals and providing powerful health benefits. Whether you're looking to turn up the heat, give your metabolism a boost, or just add some flavor, a dash of cayenne can go a long way. Experiment with the recipes above and discover new ways to enjoy the fiery magic of cayenne pepper powder. Start small if you’re new to spice — a little goes a long way!