In Episode 3 we tackle chicken wings and homemade ranch Keyes Ingredients style!  A sure way to make your Super Bowl party a winner!


Episode 3 – Hydrogenated Oil


This week’s featured Four-Mula’s:

Kevin's Hot Wings
Almost as spicy as he is
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  1. 3 pounds chicken wings
  2. 1/4 cup Kevin's secret BBQ
  3. 1-2 Tablespoons Franks Red Hot sauce original to add some heat! (Optional)
  1. Set oven to broil to and position rack close
  2. to the top.
  3. Trim the wings by removing the tips.
  4. Cut the wing in two at the joint.
  5. Arrange on a cookie sheet lined with parchment paper. Broil until golden brown.
  6. Use tongs to flip over and brown other side.
  7. Remove from oven and toss in a large bowl with sauce(s).
  1. Serve any day, but especially on game day, as an appetizer or main dish with
  2. Homemade Ranch. Accompanies pizza, nachos and salads well.
The Keyes Ingredients
Kevin's Secret BBQ Sauce
Shhh…Don’t tell him, he’ll never know
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  1. 1 cup ketchup
  2. juice of 2 whole lemons
  3. 1/2 teaspoon garlic powder
  4. 1/2 teaspoon pepper
  5. 1/2 teaspoon Himalayan salt
  6. 2 teaspoon Worcestershire sauce
  7. 2 teaspoon apple cider vinegar
  8. 1/2 onion, diced
  9. 1 clove garlic, minced
  10. 1 tbsp butter and/or olive oil (you can mix them)
  1. In a medium sized mixing bowl, combine ketchup, lemon juice, salt, pepper, Worcestershire, vinegar and garlic powder.
  2. In a small saucepan over medium heat, sauté the onion in the oil/butter.
  3. Once onions are a golden color add the garlic and stir in the ketchup mixture.
  4. Bring to a low boil stirring continuously for 5 to 10 minutes (to desired thickness).
  5. Turn off the burner and let the mixture rest.
  6. Serve or store in the refrigerator.
  1. Serve with burger and fries, pour over chicken and grill it, or use for chicken wings.
The Keyes Ingredients
Homemade Ranch
Why buy it, when you can make it?
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  1. 3/4 cup plain whole yogurt
  2. 3/4 cup whole sour cream
  3. 1/4 cup fresh parsley, finely chopped
  4. 1 onion, minced
  5. 1-2 cloves garlic, minced
  6. 1 tablespoon olive oil or coconut oil
  7. 1 tablespoon grassfed butter
  8. 1/2 teaspoon Himalayan salt
  9. 1/2 teaspoon black pepper
  10. 1 teaspoon fresh lemon juice
  1. Sauté the onions in the olive oil and butter until they turn a rich golden color.
  2. Add the garlic and stir until you smell the garlic aroma.
  3. Shut off the burner and set aside to cool.
  4. In a separate bowl combine the sour cream, yogurt and fresh parsley.
  5. Add onion mixture, salt, pepper and lemon juice; stir all together.
  6. Refrigerate your Homemade Ranch.
  7. Note: If you are serving the ranch immediately taste it and add garlic powder as needed. You can omit garlic powder if serving the next day.
  8. Flavors will permeate the dressing if left 4-6 hours; or overnight
  1. Serve with Kevin’s Hot Wings, raw vegetables, or spread on sandwiches and burgers.
The Keyes Ingredients

For more information on hydrogenated oils

Why is Hydrogenated Oil Bad For You?

About Trans Fats

Soybean Oil-Harmful Processed Food

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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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