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Your Daily Healthy Fat Smoothie

Healthy Fats

Hiya all!! How is life treating you? For me life is full 0f distraction with many exciting and some not so exciting things at the moment. Make sure to follow me on Facebook and Instagram to hear all about it.

Few days ago I made this Healthy Fat Smoothie after talking to a friend about how difficult it can be introduce these healthy fats in our diet. But then I realise it is actually not difficult at all. Start from buying these ingredients and use them all day in different meals. Sprinkle seeds rich in essential fats in your porridge, soups, rice or scrambled eggs. Cook with coconut oil. Sprinkle hemp seeds. And finally take a primrose supplement.

In the other hand my studies and interest in relation to health and food is constantly growing.  My recent project is to talk to people about Healthy Fats. Not so long ago I also believed all fats were bad. I have been a victim of hormonal imbalance and my diet had a big hand in it. If you want a more elaborate read in relation to hormones check this article from Dr Axe.

This morning I read an article from Kris Carr on Food Matters. I admire her spirit not only because she is a cancer survivor but she is teaching us everyday about the little things in life that can make us happy.

How often we hear ‘the grass is greener on the other side’ but the grass can be greener on your side if you only bend your head to see the grass you are standing on.

Wether you are a meat eater, vegan or vegetarian, I believe that the most important concept for health is to ensure that your food intake has a good protein-carbohydrate balance, and acid-alkaline, a good intake of beneficial fats, vitamins, minerals and phytonutrients as well as drinking enough fluids from appropriate sources.

Looking back on my own diet I was shocked to find the lack of Healthy fats I was eating and let me tell you I was among the healthy eaters. But I was afraid of fats because I was unaware of the good ones. Not all fats are created equal of course. Once I learnt about them there is no turning back.

Below are a few of them I daily.


Avocados are filling, creamy, versatile rich in protein, folate, vitamin E and rich in monosaturated fat which raises the good cholesterol while lowering the bad. I try to eat at least 1/2 everyday.


Coconut oil because I can use it for almost everything from cooking to my beauty treatments. I have been using it on bruises, cuts and even to treat chicken pox recently. A good extra virgin coconut oil will go a long way. I apply it on my hair as a conditioner and hey have you seen my hair!

Coconut oil is rich in medium-chain fatty acids, which are easy for your body to digest, not readily stored by the body as fat and small in size, allowing them to infuse cells with energy almost immediately. These fatty acids also improve brain and memory function. Plus, the high amount of natural saturated fats in coconut oil mean that it increases good cholesterol and promotes heart health, while the antioxidants found in coconut oil make it an effectiveanti-inflammatory food and help reduce arthritis.”


Olive oil again a good quality one is always in my press. I drizzle it over almost anything I can.

Some tips for recognizing real EVOO are to beware of any brand that costs less than $10 a liter; look for a seal from the International Olive Oil Council; check the harvesting date on the label; if it’s labeled as “light,” “pure” or a “blend,” it isn’t virgin quality; and finally, opt for dark bottles, as they protect the oil from oxidation.

EVOO isn’t recommended for cooking at high temperatures because of its low smoke point, but it’s terrific for making salad dressings or drizzling over breads or cooked foods.


From Chia seeds From a good brain function, a healthy heart to protein chia is an excellent one to sprinkle over anything you eat. I have made smoothies and puddings with them so far and I am yet to explore other recipes using chia seeds.

”Historically, we’ve seen that populations that consume the most omega-3 foods, like people in Okinawa, Japan, live longer and healthier lives than people who eat a standard diet low in omega-3s.”


I supplement primrose oil with fish oil daily. I started primrose mainly to treat PMS later to find out all the benefits it has. Read more here. ”Your body needs a healthy balance of essential fatty acids, such as the omega-6, found in evening primrose, and omega-3, found in fish oil. Consuming fats slows down absorption so we can go longer without feeling hungry; they also act as carriers for important fat-soluble vitamin A, vitamin D, vitamin E and vitamin K. Dietary fats are needed for the conversion of carotene to vitamin A, for mineral absorption and for a host of other processes.”


Hemp seeds with all the funny rumor has a lot of health benefits. I use it in smoothies, baking and porridge sometimes.

Our health can easily and naturally be restored through diet, supplements and simple lifestyle changes.

This avocado, hemp and coconut oil smoothies is a perfect way to increase your daily healthy fat intake. Use the same ingredients in different meals throughout the day and see your health improving in time.

Your Daily Healthy Fat Smoothie

Essential Fat rich Smoothie

Prep Time: 10 minutes

Total Time: 10 minutes

Number of servings: 1

Per Serving 427 calories

Fat 33 g

Carbs 36 g

Protein 7 g



1 avocado pitted

1/2 banana

a handful of organic baby spinach

Juice of 1/2 a lemon

6 almonds

1 tea spoon of hemp seeds

Water as required

few fresh mint leaves


  1. Put all the ingredients in a nutri bullet or a blender and pulse till a smooth is obtained. Add desired amount of liquid to adjust the consistency.

If you give this recipe a try, let us know! Leave a comment, rate it (once you’ve tried it), and don’t forget to tag a picture#everydaycookingwithmira on Instagram or Facebook so we can see what you come up with.

Avocado Spinach and Hemp Smoothie-1-2

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