My Morning Protein Smoothie Recipe

Protein Smoothie Recipe

Chocolate Protein Smoothie_Tamera Mowry

With school starting again (and soon The Real), mornings are busier than ever in my house! I really try and make nutrition a priority for myself, even when I have a lot going on. I know that it is really important for me to make sure that I am starting my day off with something healthy. So, recently I sought out to make a protein smoothie because I knew that it would be a realistic morning meal option for me.

I am excited to share this recipe with you guys because it has proven to be such an awesome on-the-go breakfast! This particular recipe is quick to throw together, tastes really good, and is packed with protein and quality nutrition. The protein powder I use is organic, vegan and plant-based, and I also add additional ingredients like hemp hearts (for protein), chia flour and cacao nibs (for fiber).

If you crave a little more variety, you can definitely add other ingredients like almond butter or half a banana to make the recipe your own!

Let me know if you guys try my protein smoothie, and how you like it!  

Xx
Tamera

Chocolate Protein Smoothie | Serves: 1 | Prep Time: 5 minutes

Ingredients:

  • 2 scoops of vegan protein powder, I like to use: Orgain Organic Slim Weight Loss Powder, Chocolate
  • 1 tsp of cacao nibs
  • 1 tbsp of hemp hearts
  • ½ tsp of psyllium husks
  • 1 tbsp of chia flour
  • ½ cup of almond milk
  • ½ cup of water
  • ¼ cup of coconut water
  • 5-6 large ice cubes

Directions: In a blender (I like to use this single serving blender) combine all ingredients, and blend until smooth. Pour into a glass and enjoy!

Extra tip: If you are serving this smoothie to others (or are feeling fancy yourself!), rim your glass with honey and dip it in coconut (pictured above) for a very pretty presentation.

Quinoa Burrito Bowls

Quinoa Burrito Bowl

Tamera Mowry Quinoa Burrito Bowl

I am always looking for new and healthy dinner options for my family. That’s why I got really excited about coming up with this more nutritious twist on a traditional burrito bowl. I tried to create a recipe that would ditch the rice and cheese elements, and instead use ingredients that were a little better (like arugula and quinoa).

I have to say, this recipe turned out pretty well! The dish is easy to make, and is definitely full of healthy whole foods and good fats. It also has a lot of flexibility, so if you want to add other veggies or seasonings, you can easily make it your own. Everyone in my house thoroughly enjoyed it, and I hope you guys do too!

Let me know if you guys try this recipe, and how you like it!

Xx
Tamera

Quinoa Burrito Bowl

Quinoa Burrito Bowls | Serves 4 | Prep Time: 45 minutes

Ingredients

  • 2 cooked chicken breasts
  • 1 teaspoon of chili powder
  • 2 large avocados, sliced lengthwise
  • ½ pound of cherry tomatoes
  • 1 cup of dry quinoa
  • ½ cup of cooked corn kernels
  • ½ cup of black beans, drained
  • 5 cups of arugula, divided into quarters
  • 1 large red bell pepper, diced
  • 1 large green bell pepper, diced
  • ¼ cup of black olives, sliced
  • Diced jalapeno pepper, to taste
  • Sour cream, to taste
  • Olive oil to drizzle on top
  • 1 cup of plain Greek yogurt (divided up into quarter cups for each plate)
  • Salt and pepper to taste

Directions

  • Cook quinoa according to instructions. Once cooked, let it cool for five minutes and then combine in a bowl corn and black beans and set aside.
  • Shred cooked chicken breasts and season with chili powder and set aside.
  • To assemble each bowl: Start by placing quinoa mixture in one half of the bowl. On the other side, add arugula. Next, place chicken on top, followed by all other vegetables. Top with black olives and jalapenos and one quarter cup of Greek yogurt. Next, lightly drizzle olive oil over each bowl and add salt and pepper to taste.
  • Serve and enjoy!

Chocolate Frosted Zucchini Brownies

Chocolate Frosted Zucchini Brownies

It may be hard to believe, but these delicious looking brownies are made of zucchini! I will admit, I was a little skeptical of how this recipe would turn out when I first came across it (vegetable brownies just don’t have an appealing ring to them), but they really did turn out amazing!

The truth is, these brownies don’t taste like your run-of-the-mill brownies … But once you get over expecting a more traditional dessert, they are really good! They satisfy your sweet tooth, and are super moist (surprisingly so!). Think of them like a yummy desert hybrid of traditional zucchini bread, combined with a fudgy brownie.

I also really like this recipe because it is free from white sugar, white flour and dairy, and is a healthier dessert option for my family. I served mine up with fresh raspberries, and everyone loved them!

Let me know if you try this recipe, and how you like it!  

Xx
Tamera

 

Chocolate Frosted Zucchini Brownies
Serves: 8 brownies | Grain Free, Gluten Free, Paleo, Dairy Free Option
Recipe adapted from Rachel Masfield

 

Brownies:

  • 6 tablespoons of butter (or applesauce if you prefer to cut down on the calories and make them dairy free)
  • 3 organic eggs
  • 1 tablespoon of pure vanilla extract
  • 5 cups shredded zucchini (squeezed really well in paper towel to get rid of moisture)
  • 1 box of Simple Mills almond flour chocolate cake mix (or other almond flour cake mix)
  • ¾ cup of coconut palm sugar
  • ⅓ cup dark chocolate chips

Chocolate Frosting:

  • ½ cup dark chocolate chips
  • 2 tablespoons almond milk
  • 1 tablespoon coconut oil
  • ½ teaspoon pure vanilla extract

Directions:

  • Preheat oven to 350 degrees and grease an 8×8 baking dish with butter, coconut oil or a non-stick cooking spray.
  • In a medium bowl, whisk together eggs, vanilla and butter (or applesauce).
  • Mix in zucchini then fold in chocolate cake mix and coconut sugar.
  • Mix well until there are no clumps and batter is smooth.
  • Fold in dark chocolate chips and bake in oven for 35-40 minutes (until toothpick turns out clean).
  • Now begin making the chocolate frosting: In a small saucepan over medium-low heat, mix together the chocolate chips, milk, coconut oil, vanilla extract.
  • Stir until melted and completely smooth and creamy.
  • Let the pan cool for about 15 minutes, you can also place in fridge to harden but I like mine smooth and more melted-like (it hardens easily!).
  • Spread on top of brownies once brownies are done and cooled and enjoy!
  • Brownies will stay good for 5 days or so in airtight container on counter or in fridge and leftover frosting should be stored in fridge.

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Summer Entertaining: Avocado Crudités Platter

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Summer is officially in full-swing, and that means lots of warm nights, alfresco meals and of course, good food! With 4th of July tomorrow, I had to share with you guys one of my new favorite appetizer recipes. This Avocado Crudité Platter has been a big hit at my house, and I have to admit, I feel a little bit like I’m pulling one over on my family each time I serve it. The entire dish (with the exception of a little sea salt) is made of vegetables! Okay, well I guess technically avocado is a fruit, but you get my point — It’s healthy!

This recipe is a really nice alternative to traditional chips and guacamole, or veggies and dip. I also love it because my family can polish the whole thing off and they still haven’t filled up too much before dinner is even served. It’s very simple and quick to make, and is perfect to serve at a summer barbecue. The best part is, everyone always comments on how beautiful the platter looks!

What are your go-to summer appetizers?

Xx
Tamera  

Avocado Crudité Platter | Serves: 6 | Prep Time: 15 minutes

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Avocado Dip Ingredients:

  • 3 medium avocados (ripe)
  • 1 tsp of coarse sea salt
  • Juice from half a lime

Vegetables: These are the veggies I served, but feel free to select your own variety of vegetables!

  • 6 Heirloom carrots, halved
  • One medium orange bell pepper, thinly sliced
  • I small bunch of broccolini
  • I large handful of snap peas
  • 3 large leaves of kale

Directions:

  • In a medium bowl, mash up avocados with a fork, and combine with sea salt and lime juice. Keep the consistency of the dip chunky so that it can easily be dipped with veggies.
  • Layer a few pieces of kale in your serving bowl, and then place avocado dip on top.
  • Place all your sliced veggies on a platter, and arrange a few veggies right in the bowl with the avocado dip.

Practicing Mindfulness And Self-Care

Tamera Mowry mindfulness

Practicing mindfulness and making daily efforts towards self-care sounds simple enough, right? The idea that we wouldn’t take care of ourselves, and would neglect to make a conscious effort to make our own lives happier and more fulfilled seems crazy — But I think we are all guilty of it from time to time! One quick Google search for ‘self-care’ yields about 51,400,000 results, so it is safe to say that I am not alone in being the only one who has to make a special effort to check in with myself!

Life gets busy! We have work and family and friendships and households to maintain, and before you know it, days quickly become spent caring for everyone else. Don’t get me wrong, I absolutely love caring for my children and husband, and I feel so incredibly blessed to have my career. It’s an absolute honor and privilege to have the responsibilities in my life that I do. I am a very full and fulfilled wife, mom, sister, daughter and friend! However, if I don’t make time for me, and time to very consciously care for myself, then I find that I am not the best version of me in these roles. There were definitely times in my life when I wasn’t making time for mindfulness and self-care, and I remember just feeling so depleted — Like I was constantly giving so much, and was always on the edge of frustration.

I have learned that to check in with myself each day, and have a little quiet time devoted just to me is so important. Every morning, I take a few minutes to stretch alone, and then whenever I can, I try and take a short walk. Spending this little bit of time by myself really helps me to feel grounded and centered with my own thoughts. Sometimes the mind can get cluttered with other people’s opinions about our life or career, and taking some alone time to digest your own thoughts and feelings, and to trust yourself, can bring about so much clarity.

Exercise has always been a really important part of my life, and was always one of the biggest ways that I devoted time to self-care. After injuring my back about a year ago, this brought my regular exercise routine to a halt, and for a moment, my daily self-care. I realized that I would have to adjust, not just so that my body could still exercise, but so that I was still carving out time that was just for me to be alone with myself. I’ll be honest with you, it was very frustrating at first to lose my routine and my ability to work out! I didn’t give up though. I now am able to do Pilates, as well as stretch deeply, and take long walks.

Working out is a huge source of mindfulness and self-care for me, but there are other ways that I sneak in self-care all throughout my day. I have found that taking three really deep breaths (and not just when you feel stress or frustration), makes me feel immediately calmer and serves as a little reminder to check in with myself and my feelings. I also reflect each day about all the things that I am thankful for. You can do this when you are driving, or even when you are in the shower. If you stop and spend 10-20 seconds thinking about all the things that are good and are a blessing in your life, soon it will become a habit and you will find yourself being a very thankful and more positive person. Finally, keeping a journal to write down my goals and also pen any frustrations, thoughts or inspirations is another regular practice of mine. You can even try journaling in bullet points, it doesn’t have to be a long process — There is something incredibly cathartic about writing down how you are feeling!

Taking time for me each day to be quiet and focused on my own thoughts, feelings and body has become completely essential, and is now a non-negotiable in my life. It’s as important as brushing my teeth each morning! As a result, I am an all-around happier person, and that energy is contagious and literally radiates onto my family. I know that by caring for myself, I am being the best wife, mom, sister, daughter and friend that I can be!

“Kind words can be short and easy to speak, but their echoes are truly endless.”
— Mother Theresa

I would love to know how you guys stay mindful and practice self-care each day! Comment and let me know! 

Xo
Tamera  

Summer Kale Salad

summer kale salad

I love a good summer salad, and this recipe has been my go-to lately because it’s packed with nutrients and incredibly quick to make! The recipe itself is very simple, but it’s got amazing flavor combinations — The strawberries and coconut offset the naturally bitter taste of the kale, and the almonds add a great crunch. If you don’t dress the salad right away, it stores really well in a container in the fridge, so you can easily prepare it ahead of time and then add the dressing once you’re ready to eat. I also like to serve this with a grilled chicken breast and some sliced avocado on top, to make it a complete meal! Hope you guys enjoy!

What are your go-to summer salad recipes?

Xo
Tamera  

Summer Kale Salad | Serves: 4 | Prep Time: 10 minutes

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Salad Ingredients:

  • I head of organic leafy kale
  • ½ lb of organic medium strawberries (about 7-10 berries)
  • 2 tbsp of slivered almonds
  • 2 tbsp of shredded coconut

Dressing Ingredients:

  • 2 tbsp of olive oil
  • 3 tbsp of white wine vinegar
  • 1 tsp of grainy mustard
  • 1 tsp of honey

Directions:

  • Wash and dry your kale.
  • With a knife, shred your kale into long thin slices, and then chop again into pieces that are about one inch in length.
  • Slice strawberries into quarters.
  • Place shredded kale into a large bowl, and add strawberries, almonds and coconut.
  • In a small bowl, combine all dressing ingredients and mix well.
  • Toss the salad with dressing, right before you are ready to serve.