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If you regularly feel hangry ie irritable and grumpy when hungry it could be a sign you need more healthy fats on your plate!

When we eat fat, a ‘messenger’ called oleoylethanolamide is released by cells found in our small intestine and signals fullness to the region in our brain controlling food intake. This explains why we feel full more quickly and satisfied for longer when eating meals containing fats. It also helps to explain why fat intake is linked to improved body weight control.

If you often feel dissatisfied by meals and hangry soon after eating, it may pay to assess your fat intake and make sure you are including a healthy source of fat at each meal and snack. Healthy sources of fat include:

  • Extra virgin olive oil, macadamia nut oil
  • Avocado
  • Raw nuts/seeds – pumpkin, sunflower, almonds, macadamia nuts, walnuts etc
  • Tahini paste and nut butter
  • Chia seeds, hemp seeds and flaxseeds
  • Fatty fish – salmon, sardines, mackerel
  • Coconut products in moderation

If looking for a quick meal (or snack) rich in healthy fats try my raw spicy avocado soup with pistachio salsa verde. This soup also makes a great starter served in shot glasses at dinner parties.

Raw Spicy Avocado Soup with Pistachio Salsa Verde

 Tip: make extra nutty salsa verde and toss through salads roasted vegetables!

Serves: 4

Pre: 5-10 minutes

Cooking: 5 minutes

 Soup ingredients:

2 avocados, pips removed

4 cups water

2 tbsp. miso paste

1 tsp. fresh chilli, chopped finely

1 tsp. cumin, ground

1 tsp. coriander, ground

½ tsp. honey

Nut Salsa Verde ingredients:

2 tbsp. pepitas, crushed

2 tbsp. pistachios, crushed

½ cup fresh coriander, washed, stems removed, finely chopped

1 tbsp. lemon zest

1 garlic glove crushed

Sea salt and pepper to taste


In a food processor add all the soup ingredients and blend until smooth.

Place all of the nuts salsa verde ingredients in a bowl and mix.

Serve the soup in shot glasses or bowls with a little nuts salsa verde on top.