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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

 

21-day cleanse: $49

SMOOTHIE Cubes: $5

DESSERTS: $15

Dig deeper into the world of plant-based eating with our helpful guides and cleanses.

More plant-powered goodness!

7-DAY cleanse: $35

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  1. sharon bunim

    December 18th, 2013 at 12:25 pm

    Do you peel the avocado?

  2. Jadah and Jen

    December 19th, 2013 at 8:33 am

    Yes, peeled avocados!! 🙂

  3. Alex

    December 25th, 2013 at 4:30 pm

    Can you just blend flax seeds into the smoothie for the same effect? Also what is the appropriate serving size to get the benefits of flax seeds?

  4. Jadah S

    December 26th, 2013 at 11:41 am

    The best option is to freshly ground your flaxseeds to absorb the most nutrients. If you have a high-speed blender, blending them is okay too. 1-2 tablespoons per serving. 🙂

  5. Nick S

    December 28th, 2013 at 2:00 pm

    I got the Nutiva coconut oil. What’s the best method for adding it to the blender/mix? I blended my greens and liquid base first, then tossed in the fruit, some superfood ingredients, and the coconut oil, and blended it again. When I went to drink the smoothie, there were tons of tiny coconut oil shards all throughout which made for a yucky drinking experience. The oil hardened due to the cold temps.

  6. Jadah and Jen

    December 30th, 2013 at 11:05 am

    Hi Nick! Try adding it with leafy greens and liquid first. It is a bit hard to make it blend perfectly 🙂

  7. Shandi

    January 14th, 2014 at 3:34 pm

    It blends much better if you blend it in BEFORE you put the cold fruit…coconut oil is naturally a solid at room temperature. You can even heat it up a little bit before putting it in if you’d like but I found it just helps to blend before doing the cold fruit.

  8. Stephanie

    January 10th, 2014 at 2:00 pm

    Would you recommend adding more than one fat at a time?

  9. Jadah and Jen

    January 13th, 2014 at 1:28 pm

    We primarily try to stick to one when we are adding them in, Stephanie 🙂

  10. Gisselle

    February 17th, 2014 at 2:01 pm

    Can i add a good fat to all my smoothies combined with superfoods?

  11. Jadah and Jen

    February 18th, 2014 at 8:25 am

    Hi Gisselle!
    That’s up to you 🙂 We believe in having a variety of ingredients, so we definitely wouldn’t add the same “healthy fat” to a green smoothie each and every day. We personally don’t always incorporate one of these items, but it’s good to do it regularly!

  12. Gisselle

    February 18th, 2014 at 11:58 am

    Hi,

    I read that some people add coconut oil every morning to their smoothies, and in your website you say it makes you loose wait. So if i do it with coconut oil, is it ok?

  13. Jadah and Jen

    February 19th, 2014 at 8:17 am

    Hi Gisselle,
    Again, it is definitely great to do regularly, but we personally prefer to change up ingredients from time to time instead of having the same thing every day. This helps to give your body the variety of nutrients it needs.

  14. Ednell

    June 27th, 2014 at 7:31 pm

    How about adding protein powder to the smoothies?

  15. SGS Rawkstar Shauna

    June 28th, 2014 at 2:46 pm

    Hi Ednell,

    You can totally add protein powders to your green smoothies. We would recommend pea protein or hemp but use what you have/like. 🙂

  16. Steve

    July 21st, 2014 at 4:53 pm

    I love peas! Can you recommend a recipe using frozen peas?

  17. SGS Rawkstar Jessie

    July 21st, 2014 at 7:57 pm

    At this time we do not have a recipe with frozen peas. Let us know if you find on that works. 🙂

  18. Katherine

    September 25th, 2014 at 9:52 am

    Hi! Would you put BOTH flax seeds and flax oil in your smoothie, or just choose one or the other? Thanks for your help. 🙂

  19. SGS Rawkstar Jessie

    September 26th, 2014 at 7:25 am

    Hey Katherine.

    We usually add 1 healthy fat per smoothie. 🙂

  20. Paula

    October 25th, 2014 at 12:44 pm

    Hi, the quantities of the healthy fats you list above, are they per serving (16oz)? If I’m making one of the 32oz 30 Day challenge recipes, would I double the quantities of healthy fats you show above (i.e. a whole avocado, 1/2 cup cashews etc).? Thanks!

  21. SGS Rawkstar Jessie

    October 26th, 2014 at 7:03 pm

    Hey Paula.

    Great question. Our smoothie recipes make about 4-5 cups (32oz – 40oz). Jadah drinks at least 2 cups (16 oz) everyday in the morning as a breakfast meal replacement. Jen drinks hers for lunch or sometimes as a mid morning snack. Since there is 2 serving in each recipe, we would suggest placing two serving of healthy fat for each recipe. 🙂 Cheers!

  22. jlo

    January 2nd, 2015 at 12:48 pm

    So right now I add 1/2 an avocado in my smoothie everyday. I am guess that maybe that is not a great idea and that I need to mix it up … I am not a big banana fan … so I am thinking maybe to alternate each week between avocado and coconut oil … make sense?

  23. SGS Rawkstar Jessie

    January 2nd, 2015 at 8:05 pm

    Here are our favorite banana free recipes: https://simplegreensmoothies.com/green-smoothie-recipes/banana-free-green-smoothie-recipes

    Yes, you could do that with rotating your avocado + coconut oil. 🙂

  24. Zoey

    January 12th, 2015 at 4:41 pm

    I’m newbie to juicing. This is my second week. I read a lot about super food. What are super foods?

  25. SGS Rawkstar Jessie

    January 13th, 2015 at 9:12 am

    Hey Zoey.

    Great question. Here is a link to our favorite superfoods. https://simplegreensmoothies.com/green-smoothie-superfoods

  26. becky

    March 12th, 2015 at 7:49 am

    Hi! What about using shredded coconut instead of coconut oil? Or flax seeds instead of the flax oil? My understanding is that all the fiber is stripped out of the oil, so you get more calories, but very little nutrients in oil versus the whole food source. Have you tried using coconut shreds?

  27. SGS Rawkstar Jessie

    March 12th, 2015 at 10:24 am

    Hey Becky,

    Thanks for reaching out. Feel free to use any form that you like best. 🙂 We love coconut shreds + flax seeds. 🙂

  28. Elise

    March 12th, 2015 at 8:47 am

    Is there a specific coconut oil to use? Refined. …. pressed…..virgin?

  29. SGS Rawkstar Jessie

    March 12th, 2015 at 10:35 am

    Hey Elisa,

    Thanks for the question. I prefer unrefined organic coconut oil.

  30. Kia

    March 23rd, 2015 at 4:02 am

    Hello! I’ve tried you guys smoothies recipes and I love them but they are certain recipes I can’t use due the coconut and me being allergic but I want to try them. For instance one recipe I don’t know which one but want to try it calls for coconut water how can I substitute coconut water for something else without altering the whole recipe?

  31. Jacquie

    March 31st, 2015 at 5:10 am

    Kia, can you try cashew or almond milk in place of the coconut water? Not sure if you’re allergic to nuts as well.

  32. SGS Rawkstar

    March 31st, 2015 at 6:35 pm

    Thanks for the great tip Jacquie! 🙂

  33. SGS Rawkstar

    March 31st, 2015 at 6:34 pm

    Hi Kia,

    Our recipes are here to inspire you — you don’t have to follow them to a T. Here our some of our favorite liquid bases you can use in place of coconut water…

    https://simplegreensmoothies.com/liquid-base

  34. amanda

    May 3rd, 2015 at 5:46 pm

    hi ladies! just i have never used the chia seeds before,do i have to do anything special with them before adding them to the smoothies,like soak them or anything,or can i just throw them in?

  35. SGS Rawkstar

    May 4th, 2015 at 7:32 am

    Hi Amanda,

    It’s up to you! Go ahead and sprinkle chia seeds on top of your smoothie, blend them up, or soak with water or coconut water prior to blendin’. Whatever works best for you! 🙂

  36. Shirley

    May 19th, 2015 at 8:46 am

    Can you use almonds instead of almond butter?

  37. 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.

  38. 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?

  39. 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!

  40. 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

  41. 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 🙂

  42. 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!

  43. duy

    January 19th, 2016 at 2:48 am

    hemp, not help! 🙂

  44. 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

  45. Katrina

    January 26th, 2016 at 12:05 pm

    Does the coconut oil need to be extra virgin?

  46. 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! 🙂

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