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I’m Jen Hansard, mom of two, ultra runner and lover of green smoothies, coffee & tacos. I took my family's health into my own hands while broke and without health insurance...and have helped 1 million+ other families along the way.

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How to Add Healthy Fats to Your Green Smoothies


“Why would I ever want to add fat to a green smoothie?”

That’s a great question, and we have an answer. You’re probably accustomed to thinking of fats as undesirable, a dieter’s nightmare, and 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 fats you consume is all important. When you feed your body good fats, it will positively thrive! Why? Because fat is a macronutrient that provides your body with immediate energy. And we all can use some more of that, right?

The Benefits of Good Fats

Good fats have a multitude of health benefits, which is why we personally love adding them to our green smoothies. Here are some of the benefits of adding good fats to your green smoothies:

  • provide essential fatty acids
  • help keep our skin soft
  • deliver fat-soluble vitamins
  • protect our heart
  • are a great source of energizing fuel
  • help curb overeating
  • promote healthy hair, nails, and bones

 

Our Favorite Good Fats

As you can see, good fats are an essential part of a healthy diet—and a healthy body! The best fats to consume are monounsaturated and polyunsaturated fats, which help lower cholesterol levels. Here are some of the best sources:

Coconut oil: This source of good fat is known as an appetite suppressant, an incredible energy booster and has antibacterial properties. Add two tablespoons to your smoothie for a flavor and good healthy fat boost.

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 to your green smoothie to reap their benefits!

Flaxseed Oil: Containing both omega-3 and omega-6 fatty acids, flaxseed oil supports healthy brain development and is great for your heart. It’s also high in fiber to keep things moving regularly.

Try adding one of these good fats to your green smoothie today, or try this avocado inspired recipe:

S.P.A. Skin Cleanse Smoothie  |  Serves 2
2 cups spinach, fresh
2 cups coconut water
2 cups pineapple
1 avocado

 

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  1. Shirley

    May 19th, 2015 at 8:46 am

    Can you use almonds instead of almond butter?

  2. SGS Rawkstar

    May 19th, 2015 at 3:02 pm

    Hi Shirley,

    Of course! Just as a tip, soaking most nuts in water can help some people who have a hard time digesting nuts by making them gentler on your tummy. It reduces the naturally occurring phytic acid and helps your body break it down properly.

  3. Kristen

    June 4th, 2015 at 9:47 am

    Hi! I am allergic to almonds, so would I be able to substitute almond butter for sunflower butter?

  4. SGS Rawkstar

    June 5th, 2015 at 4:03 am

    Hi Kristen,

    Sunflower seed butter is a great option if you’re allergic to almonds!
    It’s especially a great source for magnesium, zinc, iron + vitamin E!

  5. natalie

    September 11th, 2015 at 1:20 am

    I’ve just started this smoothie journey! This morning for breakfast I made spinach, coconut water, mango and grape smoothie. How much cashew butter should I add to this? I need to add some protein as its not satisfying me

  6. SGS Rawkstar

    September 11th, 2015 at 1:41 pm

    Hi Natalie!

    Thanks for joining us! We’re so happy to have you as part of our community :). Your smoothie sounds delicious! When using your green smoothie smoothie as a meal replacement we always recommend that you add some healthy fat + protein to keep you fuller longer and to help your body thrive. Cashew butter is a great option! Everybody’s protein requirements are different, but a typical “serving” for most nut butters is two tablespoons. Feel free to add more or less–it’s all about what works best for you!

    Here are some other great healthy fat + protein options:

    https://simplegreensmoothies.com/tips/green-smoothie-meal-replacement

    Cheers 🙂

  7. duy

    January 19th, 2016 at 2:47 am

    Hi!
    Would help protein powder provide enough fats or do I still have to add a fat source? Thanks!

  8. duy

    January 19th, 2016 at 2:48 am

    hemp, not help! 🙂

  9. SGS Rawkstar

    January 19th, 2016 at 4:40 am

    Hi Duy,

    Great question. We love adding hemp protein to our green smoothies! If you’re using your green smoothie as a meal replacement we suggest adding an additional source of healthy fats to ensure you’re fueling your body with a complete meal.

    Check out our favorite healthy fat sources + meal replacement combos below…

    https://simplegreensmoothies.com/tips/healthy-fats

    https://simplegreensmoothies.com/tips/green-smoothie-meal-replacement

  10. Katrina

    January 26th, 2016 at 12:05 pm

    Does the coconut oil need to be extra virgin?

  11. SGS Rawkstar

    January 26th, 2016 at 2:01 pm

    Hi Katrina,

    Great question! Organic, virgin or extra-virgin, cold-pressed coconut oil is our top choice because it retains all of the vital nutrients.

    Hope this helps! 🙂

  12. rachel

    February 3rd, 2016 at 7:28 am

    Just came across your website and love all the great info, as well as recipes. Quick question, when adding healthy fats to your smoothie, are the portions listed above based upon a 2 serving 32 oz smoothie recipe or per single 16 oz serving?

  13. SGS Rawkstar

    February 3rd, 2016 at 8:58 am

    Hi Rachel,

    YAY! We’re so excited you found us in this busy internet world! The above suggestions are for one 32oz recipe (2 servings).

    Cheers 🙂

  14. Rae

    February 8th, 2016 at 4:34 pm

    Is the coconut oil called for in recipe a solid or liquid? And where can you buy the liquid as well as flaxseed oil. Thanks.

  15. SGS Rawkstar

    February 9th, 2016 at 7:01 am

    Hi Rae,

    Thanks for reaching out! We prefer to reach for raw organic unrefined (virgin) coconut oil. This coconut oil with be solid below 24 °C (76 °F), and become a liquid when the temperature exceeds 24 °C. When blending coconut oil we suggest melting your coconut oil, not hot, just melted. Then once you’ve blended your entire smoothie, set your blender to its slowest speed and slowly pour in your coconut oil. This will ensure the oil fully incorporates into your smoothie with no pieces of solid coconut oil left behind.

    Looking for liquid flaxseed oil? Amazon, or your local health food store are both two great locations!

    Hope this helps!

  16. Pam

    February 10th, 2016 at 2:49 pm

    Does the healthy fat in the smoothie have to be an oil? For example can you use flaxseeds instead o flaxseed oil

  17. SGS Rawkstar

    February 11th, 2016 at 8:12 am

    Hi Pam,

    Of course you can reach for flaxseeds! Just an FYI, to receive all of flaxseed’s nutritional benefits we suggest grinding the seeds prior to blending! Chia seeds are another great source of healthy fats and they don’t need to be ground prior to enjoying!

    Cheers 🙂

  18. kitty

    March 12th, 2016 at 7:37 pm

    Just started enjoying and learning from your websight, so I have many questions.
    I noticed your recipe for skin cleanse, when you post a recipe specifically for a particular function, how often should you make that smoothie in order for it to begin to work on the average person.
    My husband and I are 72 & 74 we started with your smoothies about 3 weeks ago. I find I can finally lose weight, but can, as usual, gain at the drop of a hat.
    I am starting to make more than I should and end up drinking all. What is the protion size??
    I have only 12#s to lose but have been trying to lose those same 12#s for 20 years. I started the gym the 6th of Feb.
    I’m trying to find a balance between the fruit – vegetable – protein smoothies so I can get stronger while also losing those 10 #s.
    Hope this wasn’t too wordy. Any suggestions. Kitty

  19. SGS Rawkstar

    March 14th, 2016 at 7:21 am

    Hi Kitty,

    We’re so excited to have you + your husband blendin’ with us! There’s no set amount. If you drink it once, you are gaining those benefits each time you drink it. We like to mix it up to make sure our bodies are getting a wide range of vitamins and nutrients. 🙂

    The majority of our recipes make two (16oz) servings, perfect for sharing with your husband or saving for later! Did you know our recipes will keep in your refrigerator for up to two days in an airtight container? Adding a little bit of lemon juice will help preserve all of their green goodness!

    Looking to use your green smoothie to help reach your weightless goals? Have you read our co-founder Jadah’s story? She lost over 25lbs by replacing one meal with a green smoothie.

    https://simplegreensmoothies.com/meet-jadah

    We suggest adding protein + healthy fats when using your green smoothies as a meal replacement to ensure you’re fueling your body with a complete meal. Learn more about our favorite meal replacement booster combos here…

    https://simplegreensmoothies.com/tips/green-smoothie-meal-replacement

    Hope this helps!

    Cheers!

  20. Norma

    March 18th, 2016 at 3:57 pm

    Hello again! I inadvertently ordered Flaxseed Oil gel caps instead of the liquid. I have already broken the seal so I can’t return. Can I just open the gel caps and add to my smoothie that way.. Thanks again for your help!

  21. SGS Rawkstar

    March 21st, 2016 at 11:04 am

    Hi Norma,

    Great question! Because we’re not doctor’s or nutritionist, we suggest following the packaging’s directions when consuming flaxseed oil in gel cap form.

    Cheers!

  22. Sel

    April 3rd, 2016 at 12:55 am

    i was just wondering, when it says 2tbs is that for two smoothies?

  23. SGS Rawkstar

    April 3rd, 2016 at 8:14 pm

    Hi Sel,

    You’re right! The above suggestions are for two servings.

  24. Toni

    May 24th, 2016 at 5:51 am

    So glad to have found you via Assortment blog. I have been on the cleanse for a week. The smoothies are delicious and easy. The only problem so far is bloating. Is this to be expected? Any suggestions how to reduce this naturally?

  25. SGS Rawkstar

    May 24th, 2016 at 5:22 pm

    Hi Toni,

    Thanks for reaching out! Make sure you drink lots of water to help flush everything out as well. Sometimes when you make sudden changes in your regular diet, or you add more fiber into your diet, your body needs to adjust.

    Every body reacts to food differently. If you feel bloated, you may have some personal allergies to certain fruit combinations, that is something you would have to consult with a healthcare provider about.

    Also, make sure you don’t eat any other foods 30-60 minutes before after you drink your green smoothies to give your body time to digest the fruits.

    Hope this helps!

  26. Mary

    January 16th, 2017 at 7:00 am

    Hi a question regarding measurements. Your recipes use cups. What size cups? In England we do not measure in cup sizes. Sorry bit confused. Looking forward to joining in with healthy smoothies.

  27. SGS Rawkstar

    January 18th, 2017 at 6:26 pm

    Hi Mary,

    Blending on the other side of the pond? We’ve got you covered! Check out our Rawkstar Conversion Guide here…

    https://simplegreensmoothies.com/tips/conversion-guide

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