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FTD – Day 4 – Folic Acid

Folic acid is your friend! Fatigue, insomnia, cognitive impairment can happen if you don’t get enough. Be sure to include at least one if not all three of the below foods daily!

  • Leafy Greensspinach, romaine, mustard greens & broccoli
  • Whole Grains
  • Root Vegetables – onions & beets

 

Source: Psychology TodayImprove Memory

    FTD – Day 3 – Fiber

    Fiber is not only good for your gut and digestive system but can also defend against heart disease, diabetes & obesity. So, make sure to meet your daily fiber goals with these everyday foods!

    • Fruit – raspberries, apples & bananas
    • Vegetables – brussel sprouts, cauliflower & carrots
    • Grains – quinoa, brown rice & whole wheat pasta

     

    Source: Mayo Clinic

      FTD – Day 3 – Fiber

      Fiber is not only good for your gut and digestive system but can also defend against heart disease, diabetes & obesity. So, make sure to meet your daily fiber goals with these everyday foods!

      • Fruit – raspberries, apples & bananas
      • Vegetables – brussel sprouts, cauliflower & carrots
      • Grains – quinoa, brown rice & whole wheat pasta

       

      Source: Mayo Clinic

        FTD – Day 2 – Omega-3’s

        Brain Food! Omega-3 Fatty Acids contain DHA & EPA, which increase levels of serotonin in the brain and boost learning and memory function

        • Cold Water Fish – salmon
        • Eggs & Soybeans
        • Nuts & Seeds – flaxseed, chia, pumpkin & walnuts

        Source: Shutter Health

          FTD – Day 2 – Omega-3’s

          Brain Food! Omega-3 Fatty Acids contain DHA & EPA, which increase levels of serotonin in the brain and boost learning and memory function

          • Cold Water Fish – salmon
          • Eggs & Soybeans
          • Nuts & Seeds – flaxseed, chia, pumpkin & walnuts

          Source: Shutter Health

            FTD – Day 1 – Water

            Arguably the most important ‘ingredient’ of the week…water. Water regulates our body temperature, keeps our joints lubricated, helps deliver nutrients to our cells & helps prevent infections. So, drink up!

            Source: Cate Smith, MG Corporate Chef

            FTD – Day 1 – Water

            Arguably the most important ‘ingredient’ of the week…water. Water regulates our body temperature, keeps our joints lubricated, helps deliver nutrients to our cells & helps prevent infections. So, drink up!

            Source: Cate Smith, MG Corporate Chef

            Pan Roasted Salmon with Apple, Onion & Sage

            Serves 6

            Ingredients

            6 salmon fillets
            2 c apple cider
            1 lg sweet onion, cut ½” slices
            1 red apple (firm), diced
            4 garlic cloves, slightly smashed
            2 T soy sauce
            5 lg fresh sage leaves
            2 T olive oil

            Procedure

            1. Place salmon in baking dish, top with all other ingredients, except olive oil.
            2. Cover & refrigerate 8 hours.
            3. Remove fish from marinade, blot dry.
            4. Strain & reserve liquid, apples & onions. Discard garlic & sage.
            5. Heat olive oil in large skillet, season salmon with s&p, cook few fillets at time, 3 to 4 mins per side.
            6. Keep cooked salmon warm in very low oven, or on platter tented with foil
            7. Sauté apples & onions in the same skillet for 2 to 3 mins, add 1 c of the reserved marinade, bring to a boil & season with s&p.
            8. Arrange salmon on platter & top with cooked apple & onion sauce.
            9. Garnish with fresh sage sprigs & sliced fresh apple.

            Pan Roasted Salmon with Apple, Onion & Sage

            Serves 6

            Ingredients

            6 salmon fillets
            2 c apple cider
            1 lg sweet onion, cut ½” slices
            1 red apple (firm), diced
            4 garlic cloves, slightly smashed
            2 T soy sauce
            5 lg fresh sage leaves
            2 T olive oil

            Procedure

            1. Place salmon in baking dish, top with all other ingredients, except olive oil.
            2. Cover & refrigerate 8 hours.
            3. Remove fish from marinade, blot dry.
            4. Strain & reserve liquid, apples & onions. Discard garlic & sage.
            5. Heat olive oil in large skillet, season salmon with s&p, cook few fillets at time, 3 to 4 mins per side.
            6. Keep cooked salmon warm in very low oven, or on platter tented with foil
            7. Sauté apples & onions in the same skillet for 2 to 3 mins, add 1 c of the reserved marinade, bring to a boil & season with s&p.
            8. Arrange salmon on platter & top with cooked apple & onion sauce.
            9. Garnish with fresh sage sprigs & sliced fresh apple.

            Warm Garlic & Balsamic Dressing

            Ingredients

            8 cloves garlic, cut into quarters
            ⅔ c extra-virgin olive oil
            3 T balsamic vinegar
            3 T red wine vinegar
            1 T dark brown sugar
            ¾ t ea s&p

            Procedure

            1. Heat olive oil in skillet on very low heat, add garlic & cook slowly for 8 mins, until just light brown.
            2. Remove garlic from oil & set aside.
            3. Turn heat under skillet to med-high, add vinegars to oil, cook 1-2 mins.
            4. Add brown sugar & let mixture bubble slowly 1 min.
            5. Taste for sweet/tart balance, stir in extra brown sugar on balsamic vinegar if needed.
            6. Stir in s&p & reserve garlic.
            7. Serve warm over salad.

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