Melinda's smoothie

7/8 cup water
1/8 cup unsweetened cranberry juice (yes, unsweetened)
1 cup berries (raspberry, strawberry, blueberries or blackberries)
2 tbsp ground flax seed
1 tbsp flax oil
1 serving vanilla whey protein
Sweeten with stevia as needed

Mix in blender.

Variation1: Add 1 cup of spinach.
Variation 2: Replace the flax with Chia seeds.


I've been making this smoothie for years.  I love it.  I got it from the Fat Flush plan.  It is a very nutritious and well balanced meal.  It is super easy to prepare. 

Roasted Garbanzo Beans

A yummy high fiber snack.

15oz can garbanzo beans
1 tbsp olive oil
Salt
Spice of your choice

Preheat oven to 400F.  Drain the garbanzo beans in a strainer and rinse.  Shake and tap the strainer to remove excess water.  Poor the beans onto a paper towel and pat dry with another paper towel.  Place the beans on a baking tray and pour oil over the top.  Cover the beans with oil (use hand or spatula to mix).  Sprinkle with salt and seasoning.  Bake for 30-40 minutes until the beans are a deep golden brown and crunchy.

Chan

2 tbsp chia seeds
5 c water
1/4 lemon juice
stevia (optional)

Bring the water and chia seeds to a boil for a minute or two.  Remove heat and let it set uncovered until it cools.  Add the lemon juice and stevia. 

Variation: Add 1/4 cup of unsweetened cranberry juice and reduce the water by the same amount.  It makes a pretty pink version with just a few more calories per serving (only 20) and more vitamins and antioxidants.  (I always make mine this way but it isn't the traditional version)