In episode one we discuss label reading and the importance of knowing what is in your food. We learn that there are tasty substitutions for refined white flour and make an Italian classic using The Keyes Ingredients. It’s how we take your pantry from where it is to better, once step at a time. Ciao!


Episode 1 – Refined Foods


This week’s featured Four-Mula:

This dish combines pasta with slow roasted vegetables. It is fresh and delightful. It is topped with a burst of tomato, basil and Pecorino Romano to make your taste buds sing.


Pasta Primavera
Serves 6
They will eat their veggies!
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  1. 1 butternut squash, cut into 1/2 inch cubes
  2. 1 head cauliflower, cut into flower-ettes
  3. 1 bunch asparagus, cut in thirds
  4. 1 red bell pepper, cut in squares
  5. 1 yellow bell pepper, cut in squares
  6. 1 zucchini quartered and sliced
  7. 1 onion purple, white or mixed sliced
  8. 8 ounces mushrooms, sliced (optional)
  9. 2-3 cups fresh spinach, chopped
  10. 1/2 cup olive oil or 1/4 cup of pesto sauce
  11. plus 1/4 cup olive oil
  12. 1/2 cup Pecorino Romano cheese, Parmigiana Reggiano can be substituted
  13. Salt and Pepper to taste
  14. 2 cups grape or cherry tomatoes quartered
  15. 1/2 package of fresh basil finely chopped
  16. 1 package of minimal ingredient pasta.
  17. Broccoli and or carrots can be substituted for above vegetables steaming maintains their bright colors.
  18. Shredded carrots can be added raw for full nutrient value.
  1. Preheat oven to 450 degrees. Fill your stockpot with water and allow to boil.
  2. Prepare the peppers, onions, asparagus, cauliflower, and zucchini.
  3. Toss in a bowl with 2-3 tbsp olive oil, salt and pepper.
  4. Spread vegetables single layer on a cookie sheet lined with parchment paper.
  5. Bake for 20 minutes at 450.
  6. Sauté the mushrooms separately and set aside. (Broccoli can be steamed at this time)
  7. Chop tomatoes and basil, drizzle with olive oil and sprinkle with salt.
  8. Set aside.
  9. When water comes to a rolling boil, add spinach, blanche and remove.
  10. Put strained spinach into a large shallow pasta bowl.
  11. Add mushrooms and broccoli to the spinach.
  12. If you chose to include them. add the oven roasted vegetables to the bowl.
  13. Boil a minimal ingredient pasta "al dente".
  14. Use the remainder of the olive oil to season the noodles. Pesto can be substituted here.
  15. Use a generous amount of cheese Parmesan or Pecorino Romano and toss.
  16. Top the seasoned pasta with fresh vegetables.
  17. Garnish with room temperature tomatoes, fresh basil and a little more cheese.
  1. Serve as is or top with a marinaded, grilled chicken breast.
  2. Goes well with a garden salad.
The Keyes Ingredients
For More information on Refined Foods

Brain Imaging Study


Enriching Wheat Products

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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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