Jenn's Balanced Bytes

Weekly Newsletter for Vegetarians

Reader,

Welcome back to Jenn's Balanced Bytes! Get ready for your weekly serving of vegetarian nutrition tips, mouth-watering recipes, and family-friendly meal ideas.

I'm excited to have you join us as we continue our journey towards healthier and more balanced eating habits for you and your loved ones.

Question of the Week: What did you get for Prime Day?

My Answer: Nothing exciting this year. We need to replace my kitchen faucet and want to replace the one in the guest bathroom, so we got those. I also got some sticker earrings for my toddler and a new backpack for the burgeoning middle schooler. 😱😱😱

Last year though, we got my Ninja Air Fryer.

(☝🏻 That's an affiliate link, by the way. If you click it and buy from Amazon, I may earn a small commission at no cost to you)

Anyway, I did not want to get a more expensive Air Fryer after the one we had crapped out. I'm cheap, what can I say? However, we had recently moved, and had more counter space, and we used our previous air fryer WAY more than I thought I would... Long story short, I love the thing.

It's great for summer cooking so I don't overheat my house and for cooking for one when I don't need my entire oven. I plan to give more details about this on the blog soon.

Here I am, rambling again... I'd love to hear you ramble about your favorite Amazon Prime Day Purchase, even if it wasn't this year!

In this issue:

Success Stories: Meet Maya, who found smoothies were a great way to get her family to get in more fruits and veggies, without the fuss!
Kitchen Techniques: Smoothies!
Recent Articles: What's been going on in the blog?

1. Success Story:

Meet Maya, a dedicated blog reader who has discovered a refreshing way to increase her family's fruit and vegetable intake.

Maya, originally from Brazil, was also STRUGGLING with that loss of appetite that happens to us when temperature and humidity go through the roof.

Maya blended tropical fruits from traditional Brazilian flavors like mango and guava with some leftover spinach that was in danger of going bad (IYKYK). Then she added coconut milk for creaminess and a sprinkle of chia seeds for extra nutrients.

And in the way that toddlers do, she only got to drink about half of it...

Maya's kids now eagerly look forward to their daily smoothies, packed with antioxidants, vitamins, and the vibrant flavors of Brazil.

Maya gets bored with eating the same foods on repeat, so she switches the fruit and veggies she uses depending on her mood, what's on sale, and her baby's favorite color that week.

But overall, the increase in fruits and vegetables, without the struggle of broccoli on a plate, has kept everyone happier!

Maya's Brazilian-Inspired Smoothie:

Ingredients:

1 cup frozen mango, diced
1 cup frozen guava, diced
1 cup kale or spinach leaves, packed
1/2 cup coconut milk
1 tablespoon chia seeds
1 tsp Tajin
Optional: honey or agave syrup to taste

Instructions:

Combine mango, guava, spinach, coconut milk, chia seeds, and tajin in a blender.
Blend until smooth and creamy.
Taste and adjust sweetness with honey or agave syrup if desired. If needed, adjust the texture with ice or coconut milk.
Pour into glasses and serve immediately, garnished with a slice of pineapple or a sprinkle of chia seeds. (Or put it in a sippy cup to avoid messes!)

Cooking Techniques: Perfecting Your Smoothie-Making Skills

Smoothies are delicious and a great way to pack in nutrients. They're also perfect for getting in those nutrients more easily when the oppressive summer heat steals your appetite!

Here are some tips to perfect your smoothie-making skills:

Balanced Ingredients: Include a variety of fruits, vegetables, and proteins like yogurt or tofu for a well-rounded smoothie.
Include Protein: this will help keep you full! Greek yogurt, peanut butter, milk, and protein powder are great for this.
Texture Control: Adjust thickness by adding more liquid to thin it out or more frozen fruits to make it thicker.
- I like to add Greek yogurt to my smoothies. It adds protein and probiotics and also gives it a creamier texture.
- A bit of oatmeal can improve the texture as well, and add some fiber.
Flavor Enhancers: Experiment with spices like cinnamon or nutmeg and sweeteners like honey or dates to tailor your smoothie to your taste preferences.
- Some spice could be nice, reminiscent of those jalapeno margaritas that were popular for a while.
Prep Ahead: Prep smoothie packs with pre-measured ingredients and freeze them for quick and easy blending.
Think about Color: We eat with our eyes first, so look at color combos too! For example, spinach makes a bright green smoothie, but kale makes a muddy brown color. You could even try to come up with different color smoothies for different days to give variety and make it fun.
Garnish: Elevate your smoothie with toppings like granola, chia seeds, or fresh fruit slices for added texture and visual appeal. Optional, but oh, so fun.
Experiment: Mix and match fruits, vegetables, spices, and protein options to find your favorites.