Wednesday 25 / December / 2024
Smoothies are ideal as an on-the-go breakfast or snack. And many people agree that there’s no better way to wake yourself up without the caffeine crash than a bulletproof coffee. But for the ultimate health boost, it’s important to make sure that your nutritional drinks contain healthy fats.
Healthy monounsaturated and polyunsaturated fats are good for your cholesterol levels, your heart, and your general health. They can help cut the risk of heart disease, stroke, atherosclerosis, and inflammation. What’s more, adding healthy fats to smoothie bowls and blended drinks keeps you feeling satisfied and energized for longer.
But you can hardly add some salmon or mackerel to your morning smoothie! So, how can you sneak in healthy fats to ensure your smoothie is as delicious as it is nutritious? Keep reading to find out the sources of healthy fats you should be adding!
Avocado
You might be more accustomed to putting avocado on your toast for a savory snack or quick breakfast. But avocados work well in sweet smoothie recipes too. And, unlike other fruits, which are almost all carbs, avocados are full of fat.
Many people steer clear of avocados because of their high calorie count, but around 77 percent of these calories come from healthy fats. The main fatty acid found in avocados is a monounsaturated fat called oleic acid. As well as a host of other health benefits, oleic acid promotes cognitive function and fights infection. These benefits make it a great way to support your brain and your immune system for a physical and mental health boost.
Add around a quarter of an avocado per smoothie serving for a delicious and creamy treat that’s packed full of healthy fats.
Nut Butter
Many nuts, including cashews, peanuts, almonds, and hazelnuts, are great sources of monounsaturated fat, while walnuts are high in polyunsaturated fat. This high healthy fat content makes a sprinkling of nuts a great addition to stir-fries, rice dishes, and salads. But, most people find that nut butters are easier to blend into a smoothie for a quick hit of healthy fats and protein.
For a great-tasting classic smoothie, combine frozen banana, cashew butter, and a splash of plant milk. Or, if you’re looking for a delicious high protein, post-workout snack, combine chocolate-flavored protein powder, nut butter, and kefir to crush your hunger and keep you feeling energized for longer.
For those of you who are keen to try bulletproof coffee but don’t eat butter, blend a tablespoon of nut butter with your coffee instead. This way, you can reap the benefits of mental clarity, long-lasting energy, and appetite suppression while also getting a boost of healthy fats!
Seeds
Small but mighty, seeds pack in protein, vitamins, minerals, and a good dose of healthy fats. And, whether you blend them in with the other ingredients or sprinkle them on top, it couldn’t be easier to add seeds to your nutritional drinks and smoothie bowls.
Some of the best seeds for smoothies include chia seeds, hemp seeds, flax seeds, pumpkin seeds, and sunflower seeds. Chia seeds work especially well as they’re smaller than most seeds. Plus, chia seeds are around 80 percent fat, packing in plenty of alpha-linolenic acid (ALA), as well as lots of fiber and a range of minerals.
Add hemp seeds instead and you’ll reap the benefits of the anti-inflammatory fatty acid, gamma-linolenic acid (GLA). Or, try flax seeds in your smoothie for a boost of fiber, omega-3 fats, and the antioxidant, lignan.
Plant Milks
Cow’s milk might be the milk with the most complete and balanced source of protein, fat, and calories. But, if you prefer a splash of plant milk in your smoothies, you’ll be pleased to hear that certain plant milks are great options for adding some healthy fats into the mix.
Soy milk packs in a lot more protein than nuts milks, plus it contains heart-healthy polyunsaturated fat. In contrast, cashew milk and almond milk contain monounsaturated fats and tend to be lower in calories. Hemp milk is another dairy alternative that’s worth considering. Unlike other plant milks, hemp milk contains complete proteins with the full range of amino acids, as well as polyunsaturated fat and some monounsaturated fat too.
That said, whatever plant milk you prefer in your smoothies, make sure to choose an unsweetened version to reap the most health benefits.
Oil
Adding oil to a smoothie might sound scary, not to mention a little gross. But, adding a spoonful of certain oils to your blended drinks can actually enhance the taste and improve the texture.
Extra virgin olive oil (EVOO), for example, won’t make your berry blast smoothie taste like oil. Instead, EVOO brings out the flavour of the ingredients you’ve used. It also makes your smoothie taste, well, smoother. What’s more, you reap more of olive oil’s many benefits when you use it in low or no-heat recipes like smoothies rather than in cooking.
Other oils with a good dose of healthy fats include avocado oil, pumpkin seed oil, and hemp oil. But, the delicate flavour of flaxseed oil makes it one of the best oils for smoothies.
