Green Vegan Omega Smoothie


Healthy fats are still all the rage in the natural food community, as I witnessed at Expo West this year. Companies are touting their “ratios” and purity for getting a proper balance of Omega-3 to Omega-6 oils. I’m still not fully sold on the hype, but thanks to the added greens, this Green Omega Smoothie tips the scales toward a well-respected ratio.

Green Vegan Omega Smoothie Recipe - healthy, easy & dairy-free!

Wait, fat and greens – what do they have to do with one another? Even though kale is seen as a fat-free food, it has biologically significant amounts of essential fatty acids, and actually has MORE Omega-3 than Omega-6!

You will note that this Green Omega Smoothie also has a touch of oil – but why? The Canola Council states it has a “good” ratio of Omega-3 to Omega-6 fatty acids, and they would be correct. At 2:1, it is a balance that is touted as “ideal” across many websites. However, your run of the mill canola oil may very well be rancid. Omega-3 oils are fragile and need both proper care in production and storage. When using in this fashion, look for organic (non-GMO) canola oil that is expeller-pressed, minimally processed or treated, and enclosed in a container that avoids letting too much light in. I found these cute ones from La Tourangelle that I may just order myself!

If you are seeking an even better ratio to help balance out SAD (the Sad American Diet –  yes, most of us are all guilty at least once in a while of not treating our bodies like temples!), which tends to be very high in Omega-6 oils and low in Omega-3, then reach for flaxseed oil. It has 3 times more Omega-3 fatty acids than Omega-6.

Some of you might be wondering, “why add fat at all?” If kale itself actually has a good ratio of fatty acids, do you really need to inject extra? Isn’t it just more calories? As it turns out, a little extra dose of fat increases our bodies’ absorption of nutrients in produce. And even with that small addition of oil, this Green Omega Smoothie still has a respectable level of calories and can even be made into a light meal with 1 to 3 tablespoons of your favorite dairy-free protein powder.

Green Vegan Omega Smoothie Recipe - healthy, easy & dairy-free!

Special Diet Notes & Options: Green Omega Smoothie

By ingredients, this recipe is dairy-free / non-dairy, egg-free, gluten-free, nut-free, peanut-free, soy-free, vegan, vegetarian, and free of added sugars (depending on the yogurt you choose).

Green Vegan Omega Smoothie
Prep time
Total time
This recipe (and image) was shared with us by the Canola Council of Canada. We love the recipe (see the post above on notes), but keep in mind that your oil selection will greatly affect the nutritional value. Look for expeller-pressed organic oils that are properly contained to prevent rancidity.
Serves: 1 serving
  1. In blender, combine all ingredients.
  2. Blend for about 30 seconds to 1 minute or until desired smoothness is achieved.
Nutrition Information
Serving size: 1⅔ cups

About Author

Alisa is the founder of, Food Editor for Allergic Living magazine, and author of the best-selling dairy-free book, Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living, and the new cookbook, Eat Dairy Free: Your Essential Cookbook for Everyday Meals, Snacks, and Sweets. Alisa is also a professional recipe creator and product ambassador for the natural food industry.

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