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Blueberry Crumble Smoothie (Balancing Omega 3 & Omega 6 Fatty Acids) Vegan and Gluten-Free

The best recipe for Blueberry Crumble Smoothie
blueberry crumble smoothie vegan gluten free best recipe

Balance, balance, balance…

In the nutrition and wellness world we talk a lot about balance.  Balancing calories in with calories out, balancing fluid intake, having a balanced diet, etc.

I have one more balancing act to add to the mix.  Balancing omega 3 and omega 6 fatty acids.

Both omega 3 and omega 6 fatty acids are essential, meaning our body can not produce them so we need to rely on food sources.  Both are important in their own right.  Omega 6 fatty acids are necessary for hormone production, inflammation (a good thing when talking about immune response), and blood clotting.  Conversely, omega 3 fatty acids are important for decreasing inflammation, lowering triglyceride levels and risks of developing diseases such as heart disease.

There is a fine line, an equilibrium that must be met for optimal health.

Unfortunately, the Standard American Diet (SAD) has an overabundance of omega 6 fatty acids.  Why you ask?  Because of our dependence on processed foods and fast food restaurants!!!  Omega 6 fatty acids are found in corn oil, peanut oil and safflower oil to name a few.  These are all inexpensive oils that are used heavily in cookies, crackers and packaged snack foods.  Too much omega 6 in a diet can lead to heart disease, auto-immune disease, cancer, obesity, depression and other mood disorders.  All these disease states stem from inflammation.  The SAD is said to have an omega 6 to 3 ratio of 10:1 or 20:1 when it should ideally be at 2:1 to 4:1, that’s a huge difference!

So, how to bring your omega 6 to omega 3 ratio back in balance?

First things first…cut out the junk!  Stay away from those drive through windows and perfectly packaged ring-dings.  Second, swap out your oils.  Use olive oil instead of vegetable oils when cooking.  Third, pump up the omega 3 superfoods like chia seeds, hemp seeds, flax seeds, green leafy vegetables and sea vegetables.

This smoothie recipe will deliver a healthy dose of omega 3’s from the hemp seeds, flax seeds and spinach.  Plus,  it tastes good!

blueberry crumble smoothie vegan gluten free best recipe
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Blueberry Crumble Smoothie

The best recipe for Blueberry Crumble Smoothie
Course Drinks, Smoothies
Cuisine American, Gluten Free, Vegan
Prep Time 3 minutes
Total Time 3 minutes
Servings 2
Calories 320kcal
Cost $

Ingredients

  • 2 cups almond milk
  • 1 frozen banana
  • 2/3 to 1 cup frozen blueberries
  • 1/4 cup old fashioned oats
  • 2 dates pitted
  • 2 tablespoons flax seeds
  • 2 tablespoons hemp seeds
  • 1 teaspoon vanilla
  • a large handful of baby spinach for good measure!
How many Ounces Are in a Cup?
How many Grams are in a Cup?

Instructions

  • Blend and enjoy 🙂

Nutrition

Calories: 320kcal | Carbohydrates: 38g | Protein: 11g | Fat: 15g | Saturated Fat: 1g | Polyunsaturated Fat: 10g | Monounsaturated Fat: 3g | Sodium: 330mg | Potassium: 416mg | Fiber: 8g | Sugar: 17g | Vitamin A: 143IU | Vitamin C: 10mg | Calcium: 360mg | Iron: 3mg
Cristina C. RD LDN

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