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.
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.
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).
- ¾ cup seedless green grapes
- ½ cup ripe banana slices, frozen or fresh
- ¼ cup chopped kale
- ⅔ cup plain dairy-free yogurt (such as coconut or almond)
- 1½ teaspoons organic canola oil or flaxseed oil
- ½ cup ice cubes
- In blender, combine all ingredients.
- Blend for about 30 seconds to 1 minute or until desired smoothness is achieved.
