Omega-3 Green Smoothie Recipe

Plant-based sources of Omega-3 are becoming widely popular, not only amongst vegans. This is because plant-based Omega-3 has shown to be more reliable as it is guaranteed mercury-free and bears a lower risk of rancidity.

This delicious superfood smoothie contains three of the most powerful plant-based sources of alpha-linolenic acid (ALA), which is found in flaxseed oil, chia and kale. 

The method couldn´t be simpler. Just throw all ingredients together into a blender!

To make the chia seeds more easily digestible, I strongly recommend you soak them overnight. They swell up like little fish eggs, add an interesting texture to your smoothie and are excellent for weight loss as they make you feel full quicker (1)

green superfood smoothie 3

Once and for all – Plant vs. Marine based Omega-3. Which is better?

Presently, this question is hotly debated. Many stand up for fish oil capsules as they are a direct source of EPA and DHA, whereas flaxseed oil, kale or chia seeds contain only ALA, which our bodies have to convert first. As we grow older this chemical process in the body becomes harder, which means if we want to ensure an adequate plant-based omega-3 source, we need to consume more plant-based foods which contain ALA. In my opinion this shouldn’t be a problem as long as we have a blender, some kale growing in the garden, a tin full of chia seeds and a bottle flaxseed oil in the fridge! What surprised me is that a very important factor in the debate gets ignored, which is the actual source. Consuming fish oil capsules is firstly unsustainable considering current alarming levels of over-fishing and devastating effects of fish farming on our environment. The answer whether fish oil or flax-seed oil is a “better” source of omega-3 should be answered at this point. Besides, fish-oil capsules bear toxicity risks as contamination becomes an increasing concern in such a way, that some doctors advise only to take fish oil supplements under the care of a physician (2)


  • 1 frozen organic banana 
  • 1 small handful of kale from Harvest Of Hope
  • 1 small handful of spinach 
  • 1/2 green apple
  • 1 thumb sized piece of green celery
  • 1tsp Superfoods crushed shelled hemp seeds
  • 2tsp of chia seeds 
  • 1tsp raw TNT honey
  • 3/4 unsweetened non-GMO soya milk (alternative: almond, rice or oat milk)
  • 1tsp Crede Organic Flaxseed Oil 
  • 1tbsp desiccated coconut

Flaxseed Oil is the new Omega-3 champion

Flaxseed oil is the most potent source of ALA as only 1tbsp contains about 7,800mh of ALA, which converts into about 1,200mg of EPA and 400mg of DHA. This is more than you get from 4 fish oil capsules and more than enough to meet the daily requirements for adults, which is between 500mg and 650mg. 

I love Flaxseed products from Crede, as they are a South African premium health brand, known for quality and exceptional purity. Their organic, unfiltered and cold-pressed flaxseed oil can conveniently be used in smoothies without spoiling the taste (3)

Kale beats an average multivitamin supplement

Often when we shop for a multivitamin, we end up buying a whole range of products, because for some reason there’s always a mineral or a vitamin we are looking for. Well, with a bunch of kale, preferably raw you can save yourself some serious bucks. Just a single cup of Kale contains Vitamin A, K, B1, B2, B3, B6, loads of Vitamin C and a whole range of minerals and antioxidants. 

It contains not only anti-cancer but also anti-viral, cardio protective, blood pressure lowering, anti-inflammatory, anti-depressant and anti-aging effects (4)

Tiny as they may be, chia seeds pack a real punch

A gram of tiny chia seeds contain more omega-3 than a gram of salmon! But that is not nearly all that chia seeds can do for our health. They are very popular for weight-loss, are good for our heart and are widely considered one of the healthiest foods on earth due to their enormous amount of antioxidants and anti-inflammatory effects. They also serve as an excellent natural bone promoting calcium and magnesium bomb and lower the risk of Diabetes type 2 (5)

green super food smoothie 2



Dennis Molewa


I believe in the nurturing power of natural food, flavours and spices. Real food does not compromise on taste. It takes us back to flavour’s true origins.

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