Tropical Quinoa Breakfast Porridge

quinoa porridgeThis porridge is an excellent source of protein (Quinoa is actually a complete protein). It’s very high in fiber, has a lot of antioxidants, and is also a good source of many of the minerals people are regularly depleted in such as Magnesium, Potassium, & Zinc…it’s also high in Iron. It’s best if you soak quinoa overnight so that you dissolve the Phytic acid that coats the seed and blocks the absorption of nutrients. 


Makes: 2 servings


  • ½ c. quinoa – any color but tri-colored is the most visually and texturally beautiful
  • ½ c. water
  • 1 c. unsweetened almond or coconut milk
  • dash of sea salt
  • 2 tbsp organic unrefined coconut oil
  • 1 tsp real vanilla extract
  • ¼ c. organic unsweetened shredded coconut
  • ¼ c. crushed or sliced almonds
  • 2-4 mashed/pureed dates (optional)
  • 1 organic banana sliced
  • ¼-½ cup organic blueberries (fresh or frozen and thawed)
  • ¼-½ c. mango chopped into small chunks (fresh or frozen and thawed)
  • goji berries (optional)

Rinse and strain the quinoa with cool water, rubbing the grains between your fingers, until the water runs clear. Add it to a small pot with the water, milk, date puree/mash, and sea salt. Bring to a boil and then turn it down to simmer. Stirring occasionally, simmer until most of the liquid has been absorbed.

Meanwhile, toast the shredded coconut in a skillet on low heat until lightly browned. Remove the coconut from the skillet, and toast the almonds in the same manner. Don’t let them burn!

Once the quinoa has finished cooking, stir in the coconut oil and vanilla. Spoon the porridge into bowls and top with toasted coconut, banana slices, blueberries, mango, and toasted almonds. (You might try tossing in a few goji berries if you want it sweeter.)


Guayusa – Powerful, Clean Energy

Going off of coffee this week for the 7 day cleanse is a big deal for me. I LOVE good coffee. But, my secret is that I am drinking organic Guayusa tea. Of course you can drink green tea or Yerba Mate but my current favorite is Guayusa, a cousin of Yerba Mate. Guayusa (image by Anna Premo – Author, FAL) offers more caffeine than green tea along with other stimulants such as theophylline (clarifying and uplifting – also found in green tea), and theobromine (pleasant & relaxed feeling – also found in dark chocolate). This unique mix of caffeine, theophylline, and theobromine is what gives the balanced and uplifting “clean energy” effect without jitters or crashes. The Amazonian hunters call this type of energy “mental strength and courage”. This great holly plant also has Polyphenols and Saponins, which are great for

  • the immune system
  • heart health
  • anti-inflammatory
  • anti-tumor effect
  • beneficial for cholesterol
  • bone health
  • possible anti-cancer effect

It also has Theanine in it which gives a calming effect to the nervous system, and is a brain restorative. It contains 15 essential amino acids, as well as potassium, magnesium, calcium, zinc, chromium, and vitamins C and D.

If this peaks your interest you can purchase Guayusa on Amazon from my trusted source here.

Broccoli Stalk Salad

  • 1/2 of medium jicama
  • 1 avocado
  • 1 lg. mango
  • 1 red bell pepper (2 small)
  • 1 broccoli stock w/ skin and base removed
  • 2-3 small tomatoes
  • 1 cup chopped cilantro
  • 2-3 Tbs. chopped red onion
  • 3 Tbs. green onion
  • 1 – 2 handfuls of pumpkin seeds (pepitas) toasted
  • 1 lime juiced
  • 1 tsp. chili powder
  • salt to taste

Cut everything into small chunks and toss together

Cinnamon Apple & Pear Amaranth Porridge

Cinnamon Apple & Pear Amaranth Porridge is a perfect fall flavored, hearty and nutrient dense porridge to make in the cooler months. Remember to soak your amaranth overnight if possible.

Prep time:  
Cook time:  
Total time:  
Serves: 1
A healthier version of grits using amaranth and sweet stewed apples with pears and cinnamon.
  • ¼ cup amaranth
  • ½ cup unsweetened almond milk (or milk of choice)
  • 1 cup filtered water (for cooking, use as much or as little to achieve desired thickness of porridge)
  • ¼ cup Fuji apple, diced
  • ¼ cup pear, diced
  • small handful of pecans (or other tree nut -no peanuts)
  • 1 tablespoon ground cinnamon
  • dash of freshly ground nutmeg
  1. Cook amaranth by bringing water to a boil, add amaranth and bring back to a boil, reduce to simmer and cover with a lid and cook for 20 minutes or until the amaranth has come together and resembles porridge. You may add additional water throughout the process, amaranth will continue to “soak” it up.
  2. In a separate saucepan, combine sliced apples / pears and pecans with cinnamon and cook until softened (about 10-15 minutes).
  3. Stir vigorously with a bit of coconut/almond/rice milk for creaminess. Add the stewed Cinnamon apples, pears & pecans into the cooked Amaranth and serve.
  4. Enjoy!
Nutrition Information
Serving size: 1
Calories: 280
Fat: 5
Carbohydrates: 53 (net 43)
Sugar: 12
Fiber: 10
Protein: 8

Toppings | *optional

  • Almond butter
  • Walnuts
  • Pumpkin seeds
  • Raw apples diced
  • Shredded coconut, etc.

Asparagus Salad with Sesame Ginger Vinaigrette








This salad is very easy to make. Be sure not to over steam the asparagus, they should have crispness or be al dente’. When you remove from the steamer, toss them in ice water to “shock” them. This will help maintain green color and crispness.


  • 1 cup steamed and cooled asparagus, cut into 1 inch lengths.
  • 3 tbs sesame ginger vinaigrette (see recipe below)
  • 3 cups washed and spun dry organic green leaf or other lettuce
  • 1/2 raw carrot cut into find dice
  • salt and pepper to taste


  1. Toss asparagus in a little vinaigrette to coat.
  2. Add lettuces, a few tbs of additional sesame ginger vinaigrette, salt and pepper then toss gently.
  3. garnish with carrot, enjoy.

Sesame Ginger Vinaigrette

Perfect on salads, grilled tuna or even as a marinade for seafood and chicken.

Active Time: 10 minutes
Total Time: 10 minutes
Servings: 10

Author: Chef Keith Snow
Recipe type: vinaigrette
Cuisine: Asian
  • ¾ cups pure or light olive oil
  • 1 whole garlic clove
  • 3 tablespoons seasoned rice wine vinegar
  • 2 tablespoons lime juice
  • 2 tablespoons minced fresh ginger
  • 4 tablespoons fresh cilantro
  • 2 tablespoons toasted sesame oil
  • 3 tablespoons minced shallot
  • 1 whole zest of lime
  • 1 pinch salt
  • 1 pinch black pepper
  1. Place all ingredients in a blender or glass jar.
  2. Use the blender or immersion blender to emulsify the dressing.

Created By: Chef Keith Snow

Detox: Natural Medicine’s “Magic Bullet”

As I mentioned last week, for me, it’s time for some detoxing! I love it. I crave it! And I’m ready… I can’t wait till the spring to do it again, so I’m starting on the 18th and if you’re looking to shed some of last years gunk I urge you to join me for my very first ever webinar this coming Tuesday, January 12th at 12pm (central) where I will be sharing:

  • Where these toxins are hiding
  • Why we want to incorporate liver cleanses into our lives
  • What are some of the most effective herbs & supplements to incorporate
  • How you can benefit from a program like this

If we are looking for optimal health, or even good health, we won’t get there without it. Cleansing is something that is very natural. Every animal does it and prior to the last 100 years, pretty much every person other than emperors and nobility had to do it. Throughout all of human history we have had periods of feast and periods of famine… until recently of course.

But our body’s have evolved to thrive on periods of detox & they surely weren’t designed to be saturated in all of the chemicals now floating in our environment.

Believe it or not, there are more chemicals in the average cupboard now than existed in most laboratories in 1940. These are things that most of us are intentionally ingesting on a regular basis. But even if you eat really well, they lurk in practically every place you want to be.Alcohol, preservatives, chemical skin care products, household cleaners, hormone disrupting fragrances all add to our toxic burden. But things like anger, stress, relationship woes also add to our overall toxic burden. When the burden overruns the liver’s ability to detoxify these compounds, we start to suffer.

If you’re needing an upgrade, I encourage you to do this. It is only seven days, which makes it really do-able. I will also be sending you recipes and daily email support each day and I’ll be with you throughout the process if you have any questions or concerns.

Though short, this program is very effective in helping your body go into a deep liver detox and eliminate all that accumulated cellular debris.

Most people report feeling that they have:

  • Better mental clarity
  • More energy
  • Clearer skin
  • Less aches and pains,
  • Better digestion
  • Often people will loose 2-6 pounds as well!

Fat cells typically surround toxins in the body and once the toxin is eliminated the fat cell is no longer necessary.

Go here for more information or to register for the upcoming webinar. If you can’t make the live webinar we will send you a replay link.

P.S. – The kit is $106, but get $10 off by signing up for the webinar by Tuesday. If you live out of town there is a $7 shipping fee for the kit.

FYI – I will be hosting another group detox at the beginning of March, so if Monday the 18th is too soon for you go ahead and sign up for the webinar and we will let you know before the next round.

January 5, 2016

Join us for the 7 Day Detox!



Please sign up below to be notified about the upcoming informational webinar. You will learn why cleanses are NOT scary but rather very invigorating… you won’t be running constantly to the restroom on this cleanse . I am going teach you the basics of deep liver cleansing and how simple it will be.

If you choose to join us for the cleanse, I will also be providing support emails with info on how to prepare for the cleanse, recipes, answers to frequently asked questions, and daily support emails during the cleanse.

You can also find more by downloading this info sheet.

I’m excited and hope you are too!

December 7, 2015

Pre-Order Your Raw Chocolate Truffles

Complete deprivation only works for so long. Today we are surrounded by healthier alternatives to all the junky foods we used to love. This desert is quite lovely and guilt free.

Why guilt free? Well, THERE’S NO SUGAR here!

Rest assured though that these truffles have plenty of good stuff in them.. and actually every ingredient is considered a super food. Briefly, raw chocolate is rich in antioxidants, iron, calcium, and exceptionally high in magnesium. Raw cacao has the highest source of magnesium of any other food (this is probably why most of us crave it, especially women on their moon). Dark chocolate stimulates endorphin release resulting in an anti-depressant effect too. Coconut is also a superfood and is now being studied in the prevention and treatment of mental diseases such as dementia and alzheimer’s. Coconut is also full of Medium Chain Fatty Acids and enhance fat burning, while providing energy. It also has great antimicrobial activity and helps repair the gut and immune system… I could go on but I’ll leave it at that for now.

October 29, 2015

The Halloween Fairy: Your New Best Friend

Halloween day

We’d dressed our daughter up in the standard, adorable, ladybug costume, taken millions of photos, paraded her happily around the neighborhood, and felt so proud of ourselves every time she squeaked out the words “thank you” in her tiny little two-year-old voice. But, it was upon returning home with our little girl clutching her pumpkin bucket full of Halloween loot that the terror finally struck <play “Psycho” shower scene music here> –



I mean, just skimming the ingredients (when they were actually listed) on the backs of each wrapper is a nutritionist’s nightmare! It seemed we had two options:

  1. Let her eat the candy and feel tremendous amounts of guilt while our child ran around on a maniacal sugar high; or
  2. Throw it away and become the mean, strict parents who ruin every Halloween. For us, neither option would do.

That’s when she first appeared – The Halloween Fairy! I’ll bet you’ve never heard of this most wonderful, magical, sanity-saving creature, so let me tell you about her. (BTW, you have my permission to alter this story in any way you choose as you spread the word about this little-known yet extremely kind-hearted fairy.) You see, on Halloween Night, children go trick-or-treating and collect vast amounts of candy that we all know is impossible to consume in one night and is rather unhealthy for strong, intelligent, growing boys and girls. Meanwhile, the poor, little, magical creatures (such as elves, fairies, gnomes, sprites, etc.) are left with nothing! Ask any child under the age of 5, and he’ll tell you that that’s very unfair. So, the children enjoy _(insert # here) pieces of trick-or-treat candy on Halloween night and leave the rest of the candy outside for the Halloween Fairy to take to all of those afore mentioned poor, little, magical creatures. In exchange, the Halloween Fairy leaves various things such as toys and edible treats whose ingredients are far more pleasant to read. It’s a win-win situation!…IF you make sure that the Halloween Fairy disposes of the candy properly (i.e. the dumpster is far more forgiving than the gut and thighs.)

So, what happens when our children finally rebel and refuse to give up their candy to some mystical fairy that may or may not really exist? Like with Santa Claus and the Easter Bunny, we’ll deal with that hurdle when we get to it. But, after 9 years of visits from the Halloween Fairy now, I’m relieved to report that kids are more excited than ever to exchange their Halloween spoils. On Sunday morning, when they wake up to a new board game, a few handfuls of Sunspire SunDrops and 100 Chuck E. Cheese’s game tokens, they’ll forget all about their pumpkin buckets full of junk, and I’ll be promised a few hours of peaceful reading while streaming my favorite tunes at Chuck E. Cheese’s.

Coincidentally flu season starts with the Halloween candy gorge and ends with the Valentines Day gorge. All that sugar and all of those artificial chemicals reduce your immune and detoxification functions leaving you more susceptible to catching the viral and bacterial infections going around this time of year.

Please, share this post with someone you care about and leave us a comment below telling us how you manage to keep your family healthy and the kids satisfied.

Amp up with Green Power – June Special!

This green food is one of the best that I have found. If you are running low on energy or you missed a serving of your veggies – mix a tablespoon of this with a superfood juice like goji, pomegranate, or noni juice. Orange juice will also do.

Concentrated green foods are essential for optimal functioning of the cells. It is often very difficult to get enough alkalizing food into our diets and this is a fantastic way to make sure you aren’t too acidic. This green food is much tastier than most green food blends and provides you with tens of thousands of phytonutrients in a small serving!

Click on the images for the ingredients and for this months special pricing.