Monthly Archive for: ‘October, 2020’

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.