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

summer kale salad 2

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.

 

Three Easy-To-Make Energy Bites

Tamera Mowry Recipe Energy Bites

Energy Bites Recipe

I love a good snack! I especially love a healthy snack that is delicious, quick and easy to make. That is why when I saw recipes for energy bites on Pinterest, I had to start experimenting in the kitchen, and come up with my own version of this very popular recipe!

These little bites are perfect for me, particularly when I am busy because they are not only tasty, but give me a quick protein fix! The recipe requires no baking, and it only takes about 30 minutes to make a big batch of them. They disappeared suspiciously fast in my house, so I think it is safe to say that everyone else enjoyed them as much as I do.

The base of this recipe is really simple — Old fashioned oats, peanut butter and honey. After that, you can start getting creative, and add in whatever other ingredients you feel like! I created three different versions of these bites, and all three turned out amazing!

Energy Bites Recipe 3

Recipe Base (makes approximately 20 energy bites, rolled into 1 inch balls)

  • 1 cup of dry old fashioned oats
  • ½ cup of all-natural smooth peanut butter
  • 1/3 cup of organic honey

 

Chocolate Chip and Hemp Hearts Energy Bites

  • Recipe Base
  • 1 cup of vegan chocolate chips, divided into 1/2 cups
  • 1/3 cup of shelled hemp hearts

In a large mixing bowl, combine all ingredients and set ½ cup of chocolate chips aside. Place the bowl in the refrigerator for ten minutes so that the batter gets a little firm.

Roll the batter into whatever sized balls you would like, and place them on a cookie sheet that is lined with parchment paper. I rolled mine into balls that were about 1 inch in diameter. Next, melt ½ cup of chocolate chips in the microwave (about 20 seconds on high), and stir until the chocolate is smooth. Finally, drizzle a little bit of chocolate on top of the bites and place in the refrigerator for 10-15 more minutes until the chocolate hardens.

Place into an airtight container, and store in the refrigerator for up to one week!

 

Blueberry and Almond Energy Bites

  • Recipe Base
  • ½ cup of organic dried blueberries
  • ½ cup of slivered almonds
  • 1 teaspoon of cinnamon

In a large mixing bowl, combine all ingredients. Place the bowl in the refrigerator for ten minutes so that the batter gets a little firm. Roll the batter into whatever sized balls you would like. Place into an airtight container, and store in the refrigerator for up to one week!

 

Chocolate Chip, Chia Seed and Coconut Energy Bites

  • Recipe Base
  • ½ cup of vegan chocolate chips
  • ½ cup of dried coconut flakes, divided into 1/4 cups
  • 1 tablespoon of chia seeds

In a large mixing bowl, combine all ingredients, and set aside ¼ cup of dried coconut flakes in a small bowl. Place the mixing bowl in the refrigerator for ten minutes so that the batter gets a little firm. Roll the batter into whatever sized balls you would like. Dip the top half of each ball into the bowl of remaining coconut flakes. Place into an airtight container, and store in the refrigerator for up to one week!

 

I hope you all love these as much as I do! Let me know if you make your own version of this recipe!

Xo

Tamera  

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Homemade Popcorn Seasoning

Homemade Popcorn Seasoning

Tamera Mowry popcorn

Anyone who knows me well knows that I love nothing more than to cozy up on the couch with a glass of wine and a bowl of popcorn … It is seriously one of those little indulgences in life that makes me infinitely happy! One of the best things about weekends at my house is that the whole family will stay in our pajamas literally ALL day, and without fail, popcorn is eventually made.

Recently, I have been playing around with some homemade popcorn seasonings to make my favorite snack even more interesting and tasty (if that’s even possible). I love the idea of homemade popcorn toppings because I love to experiment with different ingredients, and see what flavor combinations I can come up with!

Here are three of my favorite ways to dress up regular old popcorn:

Lemony Kale Popcorn — I love this combo because it’s a sneaky way to add some greens to a snack without that bitter kale taste! In a bowl, take 2 big handfuls of plain roasted kale (I cheat and buy kale chips), break them up with your hands and blend with 2 wedges of fresh squeezed lemon juice, sea salt, and about a tablespoon of grape-seed oil. Then toss it all with freshly popped popcorn.

Parmesan-Rosemary — This one is by far the most savory and indulgent (and the most popular in my house!). Grate 1/2 cup of Parmesan cheese and add it to 3 tablespoons of olive oil, and 1 tablespoon of chopped fresh rosemary. Add sea salt to taste, and then toss it with popcorn.

Salt and Vinegar — This seasoning might just be my favorite of all because it’s so simple and it is like you’re eating an amazing popcorn / potato chip hybrid combo! Combine 1/4 cup white vinegar and 2 teaspoons of fine sea salt in a small spray bottle; shake to dissolve the salt. Spray over hot popcorn.

tamera mowry popcorn seasoning

I hope you guys love trying out my favorite popcorn toppings!

Xx

Tamera

 

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12 Spices to Always Have On Hand

Adam and I love sitting down to a meal with the family, but we’re both busy people. If we didn’t try to keep our kitchen organized and well stocked, we would probably end up ordering take out a lot more (and trust me, it still happens!). One thing that helps us to prepare yummy meals at a moments notice is making sure we have the basic ingredients – that way if we have to make a grocery store run, it doesn’t involve a laundry list of ingredients. And the grocery store with two little ones? I think you know how that goes!

12 Spices to Always Have On Hand | Tamera Mowry

Once you start looking into spices (beyond black pepper, that is) that can flavor your meals, you’ll find that this list is tiny in comparison. These 12 spices are nice to have on hand because they’re useful for a variety of dishes, and many of them can be used for just about everything. Here goes…

12 Spices to Keep on Hand

Ground Cumin. Great on both veggies and meat, this spice is versatile but intense, and you’ll find that a small jar lasts forever.

Ginger. Ginger itself has many health benefits, and since it plays an important role in the flavor of so many chicken and beef dishes, it’s easy to get your fill. Combine with honey and soy sauce and you can easily whip up a ginger glaze for chicken!

Cayenne Pepper. It’s easy to fold this spice into a dish to give it a kick, and a little goes a long way. A pinch of cayenne was delish in my turkey chili. Red pepper is a good replacement as some companies use it interchangeably, but if using red pepper, it might not be exclusively cayenne.

Curry Powder. Curry powder is a little different in that it is a blend of spices (you can even make your own). Exactly why it’s essential to have on hand – this powder is doing the work of many, making it easy to flavor meals.

Paprika. This spice varies in taste because it can be made from many ground up peppers. It’s very common in spice blends and just about every region of the world uses it in its cuisine. So whether you’re whipping up a Mexican or an Asian dish, paprika can come in handy for flavoring the meal.

Cinnamon. A spice made form the bark of trees, cinnamon is different from the rest in that it makes for just as good a dessert spice as a dinner one. Cinnamon can spice up chicken, pork, and other meats, not to mention make for yummy cookies and fruity desserts. Some experts also claim that it has medicinal properties, like many other spices.

Turmeric. Nowadays the benefits of turmeric are everywhere, but I just love the range of dishes it can flavor. Use turmeric in curries and rice dishes, to flavor meat and fish, or to transform veggies.

Basil, Rosemary, Thyme, Oregano & Parsley. There are a few dried herbs that are important to have on hand. We use our herb garden all the time, but being able to spice soups and stews as well as use in marinades and sauces really takes meals up a notch. Rosemary is particularly delicious for baking!

…The list goes on and on! Do you have a favorite spice?

Xx,
Tamera

8 Foods That Will Boost Your Immune System

During this time of year it’s so easy to think that spring is on its way and flu season is over, but a cold can hit you any time of year and as for when they’re most popular – we’re not out of the woods yet! Plus, the foods below, like most fruits and veggies, aren’t nearly as hard as you think to get your daily quota – the vegetables can easily be whipped up and seasoned, and fruit is always a welcome treat in my book.

Immune System Boosters

Tomatoes. Obviously citrus fruits are staples as far as cold-busting foods go, but tomatoes may be just as beneficial. They contain the antioxidant lycopene, lots of vitamins and micronutrients, as well as folate (which in general is important women – especially those expecting). Basically, tomatoes have a bit of everything, and thinking ahead, are great for your heart too. They’re kind of a superfood in disguise.

Sweet Potatoes. People are finally catching on to how great sweet potatoes are for you (and how good they are, too), but do you know why they’re so healthy for your immune system specifically? They’ve got powerful antioxidants similar to the tomatoes above, vitamin A, potassium, iron, b-6 and more.

Mushrooms. It may be a little surprising that mushrooms top this list, but depending on their variety, they can contain a ton of antioxidants, potassium and vitamins. For example, a recent study showed that a Shiitake mushroom a day enhanced the immune system. Get cooking!

Asparagus. Asparagus is seriously healthy – it’s actually ranked as a top nutrient-dense food, meaning a ton of nutrients and very little calories. Not only does this veggie contain vitamins + minerals and a fair share of fiber, it breaks down toxins so they can be better filtered out of the body, which helps with inflammation and immune system health. Not everyone loves benefits, but loaded up with fresh herbs and spices, it can be a nice healthy side.

Apples. The vitamin C in apples does make it an obvious choice for fighting off colds, but that’s not actually why it’s so great for your immune system. Similar to asparagus, the dietary fiber content in apples makes them helpful for immunity (that fiber contains an anti-inflammatory protein that does the trick), and also contributes to why they make you feel full for so long. 

Citrus Fruits. Don’t stop at oranges – grapefruit, lemon and lime are just as full of vitamin C, and thus helpful for your immune system. It’s been known to help even when taken as late as the first sign of a cold. While you may want to run to a vitamin C supplement, you’re actually helping just as much by indulging in a few of these delicious fruits, since once you get enough vitamin C, it’s no longer absorbed in your body. 

Ginger. Ginger is a known immune system booster because of its anti-inflammatory, antioxidant, medicinal properties. It can even help with stomach pain and morning sickness in expecting mommas. You can slice it up in coins to season meats, add to tea or use dried ginger on just about everything – it’s even commonly used as a supplement.

Garlic. Here’s a great excuse to smother everything in one of the most flavorful foods of all: They’ve got a mystery nutrient called allicin, which creates antioxidants and gives it the ability to fight against free radicals. Garlic lovers will be quick to cook this one up, but if you’re serious about using garlic for fighting colds – it’s best eaten, yes, raw.

One of my favorite ways to scoop up many of these immune boosters in one meal is by roasting veggies for a yummy side or snack, or just munching on some citrus fruits when I’m craving something sweet!

Are you getting your fill of immune boosting eats? Read my healthy new year food swaps to improve your meals even more!

Xx,
Tamera

Healthy On The Go Snack Ideas

Today’s post is by Agatha, the founder of Yummy Spoonfuls. This month, she’s sharing her favorite on-the-go snack ideas that your little ones will go crazy for. 

Nutrition-packed snacks fill in the gaps between meals, and ensure that kids of all ages gets all of the vitamins, minerals, antioxidants, essential fats, protein and fiber needed for developing brains and bodies. This makes snack time a big part of their lives, especially since some have as much as three snacks a day.

‘Snack food’ is not just about nutrition, it is a great opportunity to help train our kids palette when they are younger to enjoy a wide variety of healthy flavors. Those foods that they might not eat on the table they sometimes will eat on the go. There’s a whole world of deliciousness out there just waiting to be tried! When my boys were younger every weekend we would try a different fruit and vegetable from all over the world that we could find at our farmers market. Those of you following me on social media see videos of my kids eating raw veggies, including okra, like candy. Here is what has worked for us… and a few of our all time favorite snacks that are perfect on the go:

Healthy On The Go Snacks

My #1 rule when it comes to snacks: Avoid calorie-dense, low-nutrient foods such as desserts, sugary, overly-processed and salty package snacks. Instead, I turn to fresh fruits, vegetables, homemade bake goods like muffins, chips, breads, etc. that are sweetened with raw honey and fruits. I know this doesn’t sound very convenient but trust me, healthy snacks take just a little preparation and the payoff lasts a lifetime.

(If you are totally not into homemade snacks make sure you look for some that are high in protein, vitamins, minerals, and fiber, but relatively lower in calories, total fat, saturated fat (no trans fat), sugar and sodium. And read labels and fine print.)

Our Favorite On The Go Snacks:

Raw-licious veggies. Raw vegetables provide variety, like romaine lettuce leaves, cucumbers, carrots, cauliflower, zucchini ribbons, broccoli etc. If your kids are into dips you can make an easy plain yogurt dip with a pinch of sea salt. (Steam veggies for the younger kids like asparagus tips, sweet potato, squash chunks, whole green beans, broccoli florets, etc.)

Fruity snacks. Raw organic fruits, dried fruits, fruit leather, and frozen purees can all be pre-packed and ready for on the go snacks.

Homemade/baked goodies. Muffins sweetened with fruits and veggies and packed with nutrient dense seeds like flax, hemp and chia. Tortillas filled with nutritious goodies, whole grain cookies, toast, granola bars, protein bars, popcorn balls, roasted nuts, boiled eggs, avocado/nut butters/homemade jams on toast, etc.

Dairy or non-dairy yogurt. Watch out for flavored yogurt and milk, though—even organic brands often contain loads of sugar. Buy plain yogurt and sweeten you’re your own fresh fruits and/or raw honey.

Remember you can never go wrong with nature’s best snacks: fresh fruits and vegetables made at home or baked at home can be made into an on the go snack. The possibilities are endless. Explore with your kids and always remember that quality matters. Check back later when we’ll share our favorite wholesome snack here on TameraMowry.com!

Love and light,
Agatha
www.yummyspoonfuls.com