This is an awesome way to get in extra nutrition with low calories. It’s basically a fruit smoothie with some dark leafy greens for a powerhouse boost.  You body will love you!

• 3 large leaves chopped from (kale, swiss chard, spinach etc.)
• 1 banana
• 1 cup or so of fresh or frozen fruit (single item or combined)
• 1/4 c flax seed freshly ground
• 1 tsp or 2 tablets of milk thistle
• enough water to make 8 cups

Put flax and milk thistle in a blender. Blend until powder-like. Add other solid ingredients and 3 cups of water. Blend until liquefied. Add more water to make 6-8 cups and blend.  Drink throughout the day.

Nutritional Analysis: One serving equals: 162 calories, 3g fat, 31g carbohydrate, 4g fiber, and 7g protein.

From the book “Do You Have the Guts to Be Beautiful?” by Dr. Mitra Ray

Preheat your waffle iron.

In a large bowl whisk together dry ingredients:

2 cups white whole wheat flour
2 cups oat flour (grind up rolled oats in a blender)
4 tbsp ground flaxseeds
1 tbsp baking powder
2 tbsp sucanat
2 1/2 tsp cinnamon
1/2 tsp sea salt

Make a well in the center of the mixture and add the wet ingredients:

2 cups skim milk
4 egg whites, beaten
1 tsp vanilla extract
1/4 tsp maple extract

Whisk together until just moistened. Do not over mix, batter should be lumpy.

If desired, add 1 cup of berries.

Pour 1/2 c waffle batter onto preheated waffle iron and cook according to manufacturer’s guidelines.

Makes 8 waffles.