FTD – Day 5 – Probiotics

Probiotics are good bacteria that help maintain a healthy balance in your body! They support cell function, create vitamins & help your body digest. Find them in these foods:

  • Yogurt
  • Fermented Foods – pickles, kefir & kimchi
  • Some Cheeses – gouda, mozzarella, cheddar & cottage cheese


Source: Cleveland ClinicHealthline

    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 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

          Pan Roasted Salmon with Apple, Onion & Sage

          Serves 6


          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


          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


          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


          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.

          Be Like the Sun

          To say we could all use a pep talk, or pick-me-up is a monumental understatement.

          The truth is, that might work if the challenge was short and familiar, but attempts at it feel phony when you’re dealing with a global pandemic, millions out of work, people losing loved ones. No matter how old you are, what language you speak, what you believe, you’ve been affected by the events of 2020. 

          But, the sun gets out of bed and shows up every day and so must we. What might have been a pep talk under different circumstances becomes an opportunity to really connect. Yes, we can find comfort or a sense of solidarity in hearing what each other is dealing with. But we can also find ways to support one another even if it’s just by listening with a deep sense of care. Whether I’m interacting via zoom or outside more than 6 feet apart, or alone with my own thoughts, here are some focal points that help me stop wasting time and energy on my own fears:

          1. This will not last forever.  Really.
          2. Stop judging your feelings.  If you’re afraid, feel it, and explore where it’s coming from.  Can you do anything about the sources?  If you can, go do it.  If you can’t, make a choice:  continue being afraid of what you can’t control, or….see #3 on this list.
          3. Keep moving.  Mentally and Physically.  Take a walk or run or ride somewhere new.  
          4. Reflect on the things you do that bring you peace and good vibes.  Do those things more, crowding out the habits or things that keep you stirred up or unsettled. 
          5. Ask others how they are doing and want to know the answer.  We are not the same.  Be curious about how we’re different.  You might learn something.

          I did not say these practices are easy. I struggle with every single one of them. Maybe I should pick one a day and practice.  (Oh wait, am I judging myself again?)

          Salad of Tart Greens with Prosciutto

          Serves 6-8


          1 medium red onion, sliced into thin ½” rings
          ½ cup red wine vinegar
          8 c salad mix (that includes radicchio & curly endive)
          ½ c lightly packed fresh basil leaves
          ½ lightly packed fresh Italian parsley leaves
          ½ c pine nuts, toasted (divided)
          3 scallions, thinly sliced on the diagonal
          3 oz parmigiano-reggiano cheese, shaved with veggie peeler into thin curls
          3 oz thinly sliced prosciutto di parma, cut into bite-sized squares


          1. Soak onions in the red wine vinegar for several hours, drain.
          2. Wash & dry lettuces, tear into bite-sized pieces.
          3. In a large bowl, mix greens, basil & parsley, ¼ c pine nuts, most of scallions & half of parmesan & prosciutto.
          4. Right before serving, toss salad with warm balsamic dressing (September’s recipe).
          5. Transfer salad to deep platter, scatter top with red onions & remaining parmesan, prosciutto & scallions.

          Roasted Pesto Chicken

          Serves 4


          1 (5-7lb) roasting chicken
          1 c basil pesto sauce (homemade is best!)
          3 T dry white wine
          ¾ c (plus 2 T) chicken broth
          2 T all purpose flour
          3 T whipping cream
          fresh basil sprigs


          1. Pat chicken dry. Slide hand between chicken skin & meat (over breast & legs) to form pockets.
          2. Reserve 1 T pesto for gravy, then spread the rest of the pesto under the skin in pockets, in cavity & over outer skin.
          3. Tie legs together, tuck wings under body, place chicken in large roasting pan.
          4. Preheat oven 450°F & roast chicken 15 mins. Reduce heat 375°F & roast 1¼ hr more (internal temp 165°F).
          5. Transfer chicken to platter, pour pan juices into glass cup, degrease & reserve.
          6. Add wine to roasting pan & bring to a boil, scrape up browned bits.
          7. Combine 2 T broth & flour in a bowl, stir until smooth.
          8. In heavy saucepan, add wine mixture, pan juices, ¾ c chicken broth, & flour mixture; bring to boil whisking constantly.
          9. Boil until reduced to sauce consistency about 5 mins. Mix in 1 T pesto, cream, s&p.
          10. Garnish chicken platter with basil sprigs, serve pesto gravy on the side.

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