“Why would I ever want to add fat to a recipe, let alone a green smoothie?” That’s a great question, and I have a great answer. You’re probably accustomed to thinking of fats as undesirable, a dieter’s nightmare, all round bad for you. But that’s not completely true. In fact, your body needs a certain amount of dietary fat in order to stay healthy. Of course, the type of healthy fats you consume is super important. Let’s talk about what are healthy fats, as well as healthy fat sources… then I’ve got an epic smoothie cube recipe that will give you a great healthy fat boost.
The benefits of healthy fats
Good fats have a multitude of health benefits, which is why I personally love adding them to my green smoothies, as well as my protein powder. Here are a few of the benefits of adding healthy fats to your diet:
- provides essential fatty acids
- helps to keep skin soft
- delivers fat-soluble vitamins
- protects the heart
- a great source of energizing fuel
- helps curb overeating
- promotes healthy hair, nails, and bones
What are healthy fats?
As you can see, good fats are an essential part of a healthy diet, as well as a healthy body! The best fats to consume are monounsaturated and polyunsaturated fats, because they help lower cholesterol levels. Here are some of the best healthy fat sources, which are all plant based!
Healthy fat sources
Coconut oil: This source of fat is known as an appetite suppressant, an incredible energy booster and has antibacterial properties. Add two tablespoons of coconut oil to your smoothie for good healthy fat boost, as well as a slight tropical flavor profile. Not a fan of the coconut-y taste? Try MCT oil! It zeros in on just the MCTs (medium-chain triglycerides) in coconut oil, but without the tropical after taste. Just remember, a little goes a long way with MCT oil!
Avocado: This fruit is a great source of monounsaturated fats, which help raise your “good” cholesterol levels. Using avocado will not only give you great fat content, but will also make your green smoothie extra creamy!
Cashews: These nuts have a rich source of omega-3 fatty acids, which promote a healthy heart. Add just a couple of tablespoons, or use cashew milk in your next smoothie to reap some major healthy fat benefits!
Flaxseeds: Containing both omega-3 and omega-6 fatty acids, flaxseed supports healthy brain development and is great for your heart. It’s also high in fiber to keep things moving regularly.
Chia seeds: Just 1 oz of chia seeds contain over 8 grams of fat, most of which are made up of omega-3 fatty acids. This superfood also adds in extra fiber + protein, making it a must have when boosting a smoothie.
Olive oil: While I opt for coconut oil in smoothies over olive oil, I do love to cook plant based meals with extra virgin olive oil. It’s full of monounsaturated fat which helps keep the heart healthy and thriving, along with several vitamins + minerals. Add it to dressings or veggies before roasting to reap its benefits.
How to boost your smoothie with healthy fats
I get a lot of questions about the natural sugar in green smoothies. Depending on what fruit you toss into that smoothie the sugar count can get high! Yet, did you know that adding in healthy fat + protein to your smoothie helps your body break down those sugar carbs and then uses them as long, slow energy? No sugar crashes here! Whenever I want to turn a smoothie into a meal replacement, I boost it with fat and protein. Any of the plant based fats listed above can be used (and some even double as the fat AND the protein!), or you can keep it simple by adding in a plant based protein powder.
Plant based protein powder
I created Protein Smoothie Boost after a loooong journey of trying… and failing… to make a clean, helpful protein powder. I was told over and over that I needed odd ingredients + fillers to create this powder, but eventually I figured out the perfect formula. Combining organic hemp protein, organic chia seeds, and organic flaxseed, I created the protein powder that dreams are made of: not gritty, virtually no taste, all organic, and 100% plant powered. 1 serving adds 10 grams of protein, 4 grams of healthy fats, and 7 grams of fiber to any smoothie.
Coconut smoothie cubes
I created this recipe as another way to help boost smoothies. These cubes are basically fat bombs of goodness, and can help you stay full longer, maximize the energy from your smoothie, keep digestion moving, and help give you glowing skin. They are super simple to make + freeze, and can be added to a variety of smoothies. I love smoothie cubes, because they are like personalized superfood boosters that I can have on hand for whatever I need that day. Here are some more smoothie cube recipes I think you’ll love:
- Chocolate fiber smoothie cubes
- Alkaline veggie smoothie cubes
- Anti-inflammatory smoothie cubes
- Antioxidant smoothie cubes
- Natural electrolyte smoothie cubes
Make a few varieties of smoothie cubes, and you’ll have a plant powered apothecary in your freezer. Don’t forget to rate + review this recipe, as well as let me know your fav healthy fat sources to add to your smoothies and plant powered meals.
Healthy Fat Coconut Smoothie Cubes
- 2 cups raw cashews
- 13.5 oz coconut milk, can, at room temperature
- 8 oz MCT oil, Medium-Chain Triglycerides derived from coconut oil
- Blend raw cashews. Pulse 10 times for 1-2 seconds each, or until cashews are finely ground.
- Add coconut oil and MCT oil. Blend again until smooth and creamy. You should have about 4 cups of liquid.
- Fill two, 16-well standard ice cube trays or equivalent molds, with the coconut milk mixture. Each well should hold about 2 tablespoons each. Rap on counter to remove air bubbles. Place in freezer for several hours or overnight.
- To Use add 1 cube per 16-oz serving of your fav smoothie recipe.
- Other nuts or seeds can be substituted for the cashews, such as macadamia nuts, almonds, peanuts, walnuts, pecans, pumpkin seeds, hemp hearts, sunflower seeds, etc. Use 1 3/4 cup seeds to replace 2 cups raw nuts.
- Coconut milk can be substituted with 1/2 cup unsweetened, shredded coconut plus 1 cup water. Blend dried coconut with cashews during first step, then add the water along with the MCT oil.
- For those allergic to coconut, substitute another healthy oil such as flax, avocado, or other nut/seed oils that can be tolerated. Substitute the coconut milk with another non-dairy milk
- Substitutions will change nutrition information