Michelle Keyes

Who cares this much about food and why? Click here to find out. Get to know Michelle and her family.  
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The Keyes Ingredients Kitchen Tips

Join Michelle in ten jam-packed episodes as she shows you several quick and easy tips lessening your time in the kitchen.

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You can get them all right here and begin taking your pantry from where it is to better today!

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Your Holiday Table Cook Book


Pick up your copy today! It’s packed with 40+ amazing mouth-watering recipes that are sure to make you the star in the kitchen this year! Also makes a great gift!

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Eat More Pasta! (Part 3)

Eat More Pasta! (Part 3)

Not All Carbs are Created Equal!

The biggest problem with nutritional science is that there is so much misleading information that people don’t know WHO to believe or WHERE to start. Let’s face it, the FDA has approved over 600 thousand kinds of packaged “foods” They line our grocery store shelves and 80% of these items contain sugar! 

The Carbohydrate (sugar/starch) debate has been going on for years. Don’t eat carbs, only eat carbs. Humans are the only species relying on someone else to tell them what to eat! Our bodies were wonderfully made and if given the opportunity, innate intelligence will crave the nutrients the body requires. 


The problem is most of our bodies and our hormones have been hijacked! 

They have been hijacked by items claiming to be food. Let’s get back to basics. All of us require three macro-nutrients, carbohydrates, proteins, and fats. Each person is unique and the ratios of these nutrients vary amongst us. 

Foods that are considered “carbs” are typically your breads, rice and potatoes. Did you know that vegetables, fruits and legumes are also carbohydrates?? Choose from nature made vegetables, fruits and legumes before man made items like breads and pastas. Whole grains work well for some individuals while others feel sluggish or fatigued after eating them. Your body’s intelligece will guide you to eat what you need if you remove the “hijackers”. 



Removing sugar, grains, dairy and alcohol from your diet for a short (2-4 week) period will help you reclaim your taste buds and put you back on the road to eating to live rather than living to eat. 

Here are 3 ways to get started!

  1. Eat whole foods. 
  2. Identify all 3 macro-nutrients.
  3. Listen to your body, not the media.  


Here are a few of our sustainable substitutes in kicking that refined sugar and flour habit

  • Sugar → Coconut Sugar
  • Refined All Purpose Flour→ arrowroot flour, coconut flour, almond flour
  • White Bread → Sprouted Grain Bread
  • Pizza → Cauliflower Crust Pizza
  • Cereal → Granola
  • Crackers → Carson’s Crackers


Cauliflower Crust Pizza
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  1. 3 cups chopped raw cauliflower
  2. 2 tbsp Italian spices
  3. 1 clove crushed garlic
  4. 2 eggs
  5. 2 cups Pecorino Romano cheese
  6. 1/3 cup goat cheese or mozzarella
  7. 1/2 teaspoon pink Himalayan salt
  8. Cheese to top pizza (goat cheese and/or mozzarella)
  9. Pecorino Romano and fresh basil to garnish
  10. Pizza toppings of your choice
Suggested Toppings
  1. Bell peppers, onions, asparagus, zucchini, eggplant - all need to be roasted ahead of time
  2. Fresh tomatoes, spinach, olives, artichokes - can be topped raw
  1. Preheat oven to 450 degrees
  2. Pulse cauliflower in a food processor until it resembles crumbs (removing the stems first will take away the cauliflower taste)
  3. Steam cauliflower for 5-8 minutes or until soft
  4. Strain and let cool
  5. Put cauliflower into a tea towel or cheesecloth and ring until most of the water is released
  6. Combine "cauli-flour," eggs, garlic, spices, salt, and cheese into food processor and blend
  7. Press mixture onto a greased cookie sheet, stone or form into mini size pizzas for individual topping preferences
  8. Bake for 10 minutes until golden brown
  9. Remove and top with pre-cooked or raw toppings
  10. Place back in oven and cook for an additional 10 minutes
  11. Garnish with Pecorino Romano and fresh basil
  12. Serve and watch it disappear
The Keyes Ingredients

Your Holiday Table.

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About Michelle

Hi there! Thanks for visiting my website! I'm a stay at home mom raising two wonderful kids, and it's my goal to educate people that there is more to food than meets the eye.

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