An American Classic… Keyes Ingredients style. You can enjoy great taste without compromising your health! Tune in to learn about what ingredients to use and how to use them.

Episode 6 – Burgers and Fries

I Need a Burger
Once in a while, a Princess has got to have a Burger
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  1. 3 pounds of grass fed ground beef
  2. 2 eggs plus a splash of water if meat seems dry.
  3. 1/4 cup fresh parsley, chopped
  4. 1/4 cup fresh cilantro, chopped
  5. 1-2 clove(s) garlic, minced
  6. 2 teaspoons Dijon mustard
  7. Himalayan salt and pepper to taste
  1. Put the ground beef in a large mixing bowl.
  2. In a large wet ingredient measuring cup add the egg, water, herbs, garlic, mustard, salt & pepper. Stir together and pour over the ground beef.
  3. Mix well, form into patties. Press a thumb sized divot into to the top of the burger to gather the juices.
  4. Add salt and pepper just before grilling. Grill, flipping only once.
  1. Serve with French fries or a salad. Top with condiments of your choice. Add fresh
  2. tomatoes, lettuce, pickles, onions and avocado.
  3. These burgers are great with Caesar salad, and or fries. If you skip the bun…you can
  4. eat 2!
  5. Enjoy because "Every once in a while a princess has got to have a burger" (Isabella
  6. Keyes age 4)
The Keyes Ingredients
Oven Baked Fries
the Alternative to "biggie" sizing your Backside
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  1. 8-10 Sweet or regular potatoes
  2. 2 tablespoons Coconut or olive oil
  3. 1/2 teaspoon Himalayan salt
  4. 1 -2 tablespoons of coconut flour (if using sweet potatoes)
  1. Preheat the oven to 350 degrees.
  2. Wrap the potatoes (whole) in oven proof paper and bake for an hour.
  3. Remove, let cool and unwrap.
  4. Cut into wedges. If using sweet potatoes dust with coconut flour.
  5. Drizzle with oil and mix.
  6. Add salt to taste.
  7. Spread in a ingle layer on a cookie sheet lined with greased parchment paper. Bake at 450 for 45 -50 minutes or until golden brown.
  8. You may have to turn them to crisp up both sides.
  9. Prep option. You can arrange them in a ziplock bag and use a straw to remove excess air. Put them in your freezer and ""voila" fries when you need them! Just remove, from freezer and follow instructions above.
  1. These are a great addition to any protein. Portion control is key….Good luck with that!
The Keyes Ingredients
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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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