October Kitchen - May 2022

This is our way of saying you are important to us, and we truly value your business. Please feel free to pass this newsletter on to your friends and neighbors. ENJOY!

THE NOURISH LETTER

Meet the Team Behind Your Meals MAY 2022

OctoberKitchen.com | 860-533-0588 | 309 Green Rd., Manchester, CT 06042

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Eat What You Want, Whenever You Want With October Kitchen

Hi, newsletter friends! It’s Steph and today, I wanted to talk to you about what makes October Kitchen unique. We can make the foods you love to eat healthier, all while building our personal relationship with you, our customers. The first topic I want to talk about are diets. Some people believe that in order to lose weight, you need to go on a diet, but that’s not necessarily true. You can also conduct a lifestyle change to better yourself and your body, and with help from October Kitchen, you can transform your lifestyle into a healthier one. Lifestyle changes consist of modifying your behavior or habits that encourage positive changes in your life. One of these changes can be the ingredients that go into what you eat. I think dieting is a taboo subject. Marketing science tells us that we have to change everything in our lives in order to see a difference in our health. It also tells us that we have to stay away from certain foods to lose weight. But depriving ourselves of the things we enjoy can make us less motivated and determined to stick to that diet. Luckily, October Kitchen makes eating what you want and eating healthy easier. We create nutritious and delicious dishes that are good

for you and your body. There’s no need to diet when you can make a healthy lifestyle change with October Kitchen! I’m a big carb, bread and chocolate lover and October Kitchen makes it easy to enjoy the meals I love without feeling bloated or guilty. Chocolate cake is my go-to and we make an amazing keto cake with a monk fruit sweetener. Typically, sweeteners will spike your glucose levels, but the sweetener that we use, which is all-natural, doesn’t spike your levels at all. Our chocolate cake is low on carbs and sugar and makes eating anything you want better for your body. Everything we make here is diabetic- and weight management-friendly. Our meals will help with any dietary needs that you may have. It’s so easy to eat healthy with October Kitchen.

BUT THERE IS ONE THING THAT OCTOBER KITCHEN HAS THAT FOOD SUBSCRIPTION DOESN’T — A COMMUNITY.”

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ONE KIND GESTURE CAN GO A LONG WAY

kindness put a smile on that man’s face. He thanked Smith’s son, which made his son match the man’s smile. Random acts of kindness have a chain reaction. After Smith and his son gave the man some change, the cars behind him soon followed and proceeded to give the homeless man money as well. This story shows us that giving love and helping others can positively impact others in more ways than one.

my son and now he wants to give everything he has to offer to a man in need. You’re going to let your personal self-centeredness ruin a great memory and a teaching moment,” Smith says. Smith has been teaching his son how to be a well-rounded individual by leading by example. He didn’t want his son to think that what he had to offer wasn’t good enough. “I almost showed him that what he sees as a good thing isn’t good enough to make a difference in someone’s life. I almost taught him that pride was more important than helping another human,” Smith says. Smith decided to let his son help the homeless man out and give him everything he had to offer. When Smith gave the man the 30 cents, he said, “I’m sorry, man, I don’t have any cash on me, but my son wants to give you everything he has right now. He just turned 5.” Although it wasn’t much, this act of

No matter how big or small a kind action is, it can still make a difference. Justice Smith realized this when his 5-year-old son, Justus, wanted to give a homeless man all of the money he had in his pocket. In Nashville, Tennessee, Smith and his son were coming back from the dentist when they noticed a homeless man on the street near a traffic light. Smith wanted to give the man some money, but he didn’t have any cash in his wallet. This was when his son decided to give the man all of the money he had — 30 cents. “I was more than happy he wanted to do this with joy, but honestly, I was hesitant. I didn’t want to give this man who clearly needed help just 30 cents,” Smith says. But Smith quickly came to his senses when he realized that this would be a life lesson his son would remember forever.

“I then thought to myself, ‘Dude, get over it.’ This is what I’ve been teaching

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Family and community-building are important to us, and we care for our customers deeply. At October Kitchen, you’re not just a number or another customer; we care about you and your family. When our delivery drivers come to drop off your food, they will often chat with you and ask about your loved ones. We love having a personal connection with you and talking to you whenever we get the chance. I think having this relationship with our clients makes what we’re doing even more special. Building that connection helps us stand out from the crowd and provides our customers with a face to match the name. You know our past and where we come from and, in turn, we want to learn more about what makes you unique! I’m so grateful for October Kitchen and the opportunities it has provided me — not only with the delicious food but also with the amazing people who I get to work with, meet and call family.

The next topic I want to talk about is our relationship with our customers. Most of you have probably heard of food subscription boxes that you can order online to help you make delicious and nutritious meals. But there is one thing that October Kitchen has that food subscription doesn’t — a community.

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WHAT ARE CRAVINGS? HOW DO I STOP THEM? HOW PLAYING THE LONG GAME HELPS OVERCOME CRAVINGS

_____________________________ Write your name here and fax the completed puzzle to 860-533-0585, send it via empty delivery box or bring it to the shop and receive 10% off your next order . Limit one per customer. Expires May 31, 2022.

Cravings — they can feel like a comforting friend or a gut- punching enemy, depending on what you’re craving. An estimated 90% of people experience cravings, but, believe it or not, not all cravings are bad. Leaning into our healthy cravings can help establish a healthy diet. Don’t worry, we’re thinking the same thing: “If that’s the case, why do we crave sugary snacks and fatty foods the most?!” It’s complicated, but understanding your brain is a great place to start. What are cravings, really? Decades of research have proven that cravings start in our brain, not our body. This might be shocking for some, since it was commonly believed for a long time that if you were craving a steak, you were probably low in iron. However, the brain connection makes way more sense. Think about it: Does your body love circulating excess sugar that can lead to health complications, or does your brain enjoy sugar more? After all, sugar releases the feel-good neurotransmitter dopamine, which our brains love. A chocolate milkshake or lemon bar helps us feel good by literally triggering our brain’s pleasure centers. That means when we’re unhappy, stressed, or needing a pick-me-up, we might start craving foods that comfort us, such as ice cream. How do I stop craving unhealthy things? One thing is for sure: Restrictive diets don’t always work. It’s hard to “rewire” the brain by completely rejecting how it currently operates. Instead, you might want to consider accepting your cravings, but make slow and deliberate changes to how you satisfy those cravings. For example, if you’re craving potato chips, why not try kale chips or another crunchy but healthier alternative that you already enjoy? If you’re craving soda, why not crush some fresh fruit into sparkling water instead? Make it a treat, make it special, but make it healthier. Eating more filling, nutrient-dense food and getting more sleep are also great ways to fight cravings. It leaves little time or room for binging on bad foods. However, a six-month 2018 study in the National Institutes of Health has shown that flexibility in your diet can make a difference for making real, meaningful changes to your lifestyle long term.

MEMORIAL NURSES PROM TAURUS

HAWTHORN LEMONADE LIBRARY MAYPOLE

CINCO FOURTH FREEDOM GRADUATE

WRITE US A REVIEW We appreciate our loyal customers and we strive to give you a spectacular experience every time. As a small business, we rely heavily on customer testimonials that let others know about our service. We would be eternally grateful if you’d take a minute to share your experience as an October Kitchen customer by scanning the QR code below.

By overcoming shame and accepting your cravings, you won’t fear making a single mistake as much. It’s all about playing the long game.

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24/7 Emergency Services OctoberKitchen.com 860-533-0588

PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

309 Green Rd. Manchester, CT 06042

INSIDE

Dieting Isn’t the Only Way to Stay Healthy

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Don’t Let Pride Cloud Your Judgment

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Word Search

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Cravings — And How To Stop Them

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Why You Should Transition to an Electric Stove

Switch to an Electric Stove A BETTER WAY TO COOK

for people who have respiratory issues. According to a report by the Rocky Mountain Institute, homes with gas stoves can contain approximately 50%–400% higher concentrations of nitrogen dioxide than those with electric stoves. Making the switch will lead to cleaner air in the home and healthier respiratory systems. Lower Air Conditioning Costs Interestingly enough, using an electric stove can actually lead to lower electricity bills because you may use your air conditioning less. Gas stoves pump out considerable amounts of heat and can quickly raise the temperature in the home. That means you won’t have to run to the air conditioner as often when you’re using an electric stove. Safer Cooking Method With an electric range, there’s no flame or burner to cook your food on. This means there’s a much lower chance of getting a burn injury while using an electric stove. Additionally, the National Fire Prevention Association estimates that an average of 4,200 home fires start annually with the ignition of natural gas — cooking equipment was involved in 54% of those fires. With an electric stove, you needn’t worry about gas explosions, and you will considerably reduce the risk of having a fire in your home.

Over the last 20 years, we have seen rapid advances in technology. While the most recognizable innovations came in the form of cellphones and the internet, many of our household appliances have also evolved in the last couple of decades. One of the biggest changes involves a discussion about the ubiquitous kitchen stove: Which type is better — electric or gas? We’d like to suggest an answer. Much like our cellphones, stoves and ranges have seen huge advancements, and electric stoves are better than ever before. They are easier to clean, cost less than gas stoves and heat food more efficiently.

4 OctoberKitchen.com monoxide. Brief exposures to nitrogen dioxide can lead to coughing and wheezing Additionally, there are some impressive environmental and health benefits that come from transitioning to using an electric range stove. Improved Indoor Air Quality When you cook on a gas stove, you’re producing nitrogen dioxide and sometimes even carbon

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American Chop Suey A classic New England dish with macaroni, seasoned ground beef, sautéed onions and green peppers in a thick tomato based sauce................................................................................... $ 7.99 American Meatloaf Traditional meatloaf with mashed potatoes, gravy and chef’s choice vegetable ..................................................................$8.99 Beefy Lasagna Baked layers of pasta with creamy cheese and meaty homemade marinara ............................................................$8.99 Beef Stroganoff Tender, melt in your mouth beef tips in a creamy sherry gravy served with green beans and crispy, thin sliced potatoes with “butter”, parsley and onions ...............................................$9.99 Breakfast Burritos Two burritos per order; full of egg, house made breakfast sausage, peppers, onions and cheddar cheese rolled in flour tortillas ...................................................................................$8.99 Chicken and Gravy Hand carved, herbed roasted whole chicken, with pan gravy and roasted potatoes and vegetables ...............................$8.49 Chicken and Shrimp Jambalaya Plump shrimp, chunks of chicken and chicken sausage are overflowing in Creole seasoned rice studded with tomato, onion, celery and peppers ............$9.99 Chicken Parmesan & Spaghetti Golden, breaded chicken cutlet over spaghetti with house made marinara topped with Parmesan and served with sautéed zucchini. ........................................................$8.49 Chicken Pot Pie Chunks of tender chicken and vegetables in a natural gravy topped with a house made cheddar biscuit .....................$8.49 Eggplant Parm Lasagna A contemporary, lower fat version layered with baked eggplant, spinach, roasted peppers and three cheeses ..$8.49 Grandma’s Stuffed Peppers An “O.K!” favorite! Sweet bell peppers loaded with ground beef, rice, tomato and our homemade, tangy glaze ........$8.49 Herbed Pork Roast Tasty pork stuffed with parsley, sage, rosemary and thyme served with pan gravy, roasted baby potatoes and veggie medley............................................................................................. $8.99 FLASH FROZEN COMFORT CLASSICS

MAY MENU

OctoberKitchen.com 860.533.0588 • Fax: 860.533.0585 309 Green Rd. Manchester, CT 06042

Creamy Chicken, Bacon, and Corn Chowder SOUPS

ENTR

1. Bagel and Lox Strata

We’ve taken the classic flavors of multigrain bagels, cream cheese, broccoli, and smoked salmon and turned them into this breakfast casserole..................................... $14.99 2. Balsamic Shredded Beef Fork tender, melt in your mouth beef accompanied by rosemary roasted sweet potatoes with honey butter and cauliflower .... $13.99 3. Blue Ribbon Burrito Flour tortilla loaded with seasoned beef, rice, beans topped with Cheddar and sour cream with fire roasted corn hash with tomatoes and zucchini .................................................... $10.99 4. Chicken Divan Tender poached chicken and broccoli with a delicate sherry Parmesan white sauce tops egg noodles. ....... $9.99 5. Chicken Meatballs with Spaghetti Fresh marinara, whole grain spaghetti and grilled squash tossed with homemade meatballs ...................... $9.99 6. Eggplant Cakes Eggplant mousse sandwiched between two slices of eggplant and pan baked, topped with ricotta cheese and served over toasted orzo pasta and quinoa with basil pesto, spinach and roasted tomatoes. ........................................................ $10.99 7. Garlic Parmesan Flounder Crispy crunchy flounder fillets over pasta pearls and sautéed summer squash..................................................................... $12.99 8. Ham and Cheese Stuffed pork Always a favorite! Lean pork loin rolled around a ham and cheese center with fresh sage and pan gravy. Served with wild rice pilaf and green beans ................................ $11.99 9. Italian Stuffed Flank Steak Tender flank steak rolled around a tasty stuffing with prosciutto, spinach, red peppers and Parmesan cheese. Served with garlic mashed potatoes and vegetable medley including broccoli, green beans, carrots, red peppers and yellow peppers ...................................................................................... $12.99 10. Mr. Kelley’s Salmon Mr. Kelley was a long time regular, who use to always ask us to make his special salmon. In honor of his memory, we are adding his dish to our menu this month for everyone to enjoy! Poached salmon fillet, served with mashed sweet potato, and green beans tossed with roasted grape tomatoes and sautéed leeks.. ........ $13.99

A thick and rich soup simmered with onion, celery, carrots, and summer savory.. ................................................................... $6.99 Hearty Vegetable Soup with Basil Pesto A spring vegetable and bean soup with a dollop of “nut free” basil pesto...................................................................................... $6.99

SALADS S

Eggless Caesar Romaine lettuce, shaved Parmesan cheese and a homemade eggless Caesar dressing ............................................................ $8.99 Southern Cobb A Southern Cobb salad type dressing with tomatoes, chickpeas, egg, cheddar cheese and extra crunchy veggies and leaf lettuces........................................................................... $8.99

BAKERY

Blueberry Muffins ........................................... $7.99 Coffee Cake Muffins .................................... $7.99 Honey Oat MuffinS ........................................... $7.99

Peach, Blueberry Cake ............................. $6.99 Vanilla Cake with Chocolate Frosting ............................................................................ $6.99 DESSERTS

Heart Friendly 600mg or less of

Wheat Free No wheat or gluten

dietary Key

sodium/fat less than 30% DV (Daily Value)

containing ingredients. Me are not made in a dedicate gluten-free kitchen Sodium Sensitive 500mg or less of sodium

Diabetic Friendly 75g or less of carbohydrate per portion

SIDES & SUCH

REES

11. Oat Crusted Chicken

Totally Healing Chicken Soup

Air fried chicken breast with seasoned oat crust with honey mustard dipping sauce, steamed broccoli, and lemon chickpea sauté.......................................................................... $11.99 12. Pork Stroganoff We’ve made healthy substitutions for a reduced fat version with pork and just a hint of dill served with steamed potatoes and buttered peas with leeks. ............. $10.99 13. Pulled Pork Fried Rice Pan fried brown rice, carrots, mushrooms, cabbage, peas and scallions tossed with barbecued pulled pork and fried egg................................................................................ $10.99 14. Shrimp and Asparagus Frittata Shrimp and fluffy eggs baked with asparagus, white beans, chives, leeks, parmesan, and ricotta............................................................................................... $10.99 15. Summer Vegetable Lasagna Layers of fresh roasted veggies, cheese, herbs and a fresh plum tomato sauce baked into a delightful summery meal. ...................................................................................... $9.99 16. Turkey Cutlets with Fontina Tender white meat turkey cutlets, pan air fried topped with sage and cheese and topped with a natural pan sauce over risotto with sautéed asparagus ........... $13.99 17. Two Potato Hash Two poached eggs top hearty, air-fried sweet potatoes, loaded with colorful vegetables, flavorful turkey chorizo sausage and healthy sautéed greens................. $9.99 18. Veal Bolognese Rich meat sauce over wide fresh noodles and zucchini noodles topped with Parmesan cheese ............... $10.99 19. Vegetable Lo Mein Rice noodles tossed in a full-flavored low sodium brown sauce loaded with broccoli, cabbage, mushrooms, peppers, onions, and snow peas ............................. $9.99 20. Vegetable Meatloaf A bright vegetarian “meatloaf” full of protein, made with onions, mushrooms, bell peppers, herbs and breadcrumbs and flavor finished with veggie gravy and sesame ginger cauliflower.................................................................. $9.99

Old fashioned and made from scratch with toasted orzo noodles and lots of veggies. It will cure what ails you! by the pint ............................................................................$6.99 Our Daily Bread A lovely 1 pound sandwich loaf that is the perfect blend of flour, wheat and honey ...................................................$3.99 Marinara Sauce This sauce is built from the best plum tomatoes, olive oil, garlic, sweet onions and finished with fresh basil. 16 oz.........$4.99 24 oz.........$6.99 Homemade Gravy Beginning with our own natural, house made stock, we simmer, thicken and season to make these velvety, low salt gravies. Available in beef, chicken and turkey 8oz...........$1.99 Grilled Chicken Breast Chicken breast marinated with our Chef’s secret spice rub. Flash Grilled. Served hot or cold. Great paired with our weekly House Salads! 1/4 lb.........$3.99 1/2 lb.........$6.99 Classic Egg Salad This is a traditional egg salad that I’ve made for years. It’s not fancy but well balanced with bright, creamy flavors. 1/2 pint.........$3.99 by the pint.........$5.99 Dad’s Ham Salad Extra lean, low sodium ham, pickle relish, mayo and a touch of whole grain mustard makes for a yummy sandwich. 1/2 pint.........$3.99 by the pint.........$5.99 Silver Palate Chicken Salad Roasted chunks of chicken breast tossed with dill, red grapes, a bit of sour cream and mayo all to make this a terrific option for lunch or dinner. 1/2 pint.........$3.99 by the pint.........$6.99 Tuna Salad This tasty tuna salad made with white premium tuna has a bit of crunch from the celery and is delicious as a sandwich or even on its own. 1/2 pint.........$4.99 by the pint.........$8.99 Fruit Salad Fresh cut fruit served in their own juices. by the pint.........$4.99 by the quart.........$8.99 Chocolate Chip Cookies Homemade, chunky, chocolate chip cookies. 1/2 dz........$6.99

Vegetarian May include dairy and eggs

Low Carb 25mg or less of net carbohydrates

Garlic Free No Galic

eals ed

Renal Friendly 800mg or less of potassium

Weight Management Under 500 calories and under 50 grams of carbohydrate

Dairy Free No dairy or lactose

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Lemon Herb Cod Baked cod with lemon and herbs, gluten free crumbs, mashed potatoes and chef’s choice vegetable................................... $ 9.99 Liver & Onions A classic dish done right with caramelized onions and mashed potatoes .................................................................................... $9.99 Not Your Mom’s Tuna Noodle I loved this dish as a kid, now we take it and redo it right, no canned soup, all from scratch and guaranteed to please. ................................................................................... $8.99 Roast Turkey Breast Sliced turkey breast topped with homemade gravy served with our house made herbed stuffing, mixed vegetable medley and topped with Craisins ................................................................ $8.49 Shrimp Scampi A healthier version without all the butter but all the flavor! Served with steamed broccoli and over spaghetti. .............. $9.99 Spaghetti & Meatballs Beefy, hand rolled meatballs with pasta, house made marinara sauce and a sprinkle of Parmesan cheese on top................... $ 8.49 Veggie Mac & CHeese An “O.K!” favorite! Creamy pasta overflowing with a variety of tasty veggies ............................................................................. $7.99 Yankee Pot Roast A lovely, old New England recipe with slow cooked beef, vegetables and a darn good sauce ........................................ $8.99

Sugar Free Lemon Drop Cookies NO after taste-NO artificial anything; we used Lakanto monk fruit sugar in substitute of traditional white sugar. These delicate lemon cookies are studded with white chocolate chips. They will be your new favorite NON - guilty pleasure! 1/2 dz .....................................................................................$7.99 Oatmeal Cherry Chocolate Crunch Cookies Chewy, oatmeal cookies with cherries, white chocolate chips and a little crunch. 1/2 dz....................................................$6.99 Old Fashioned Apple Crisp You would never know this sweet treat is Reduced Sugar AND Gluten Free! Sweet, Golden Delicious apples with cinnamon and nutmeg finished with a crispy oat topping ................$9.99 KETO Chocolate Cake This tasty cake is Gluten Free and Sugar Free sweetened with Lakanto monk fruit sugar substitute, coconut flour and Dutch cocoa. This premium cake is a deliciously, unique treat .......................................................................................$11.99 Low Fat Carrot Cake You asked…we listened! Everyone’s favorite dessert is now ALWAYS available! A lower fat traditional carrot cake with cream cheese frosting .........................................................6.99 Benson’s Salt Free Table Salt You won’t find any other Salt Free Substitute that boasts as many attributes as this one. Salt Free, Sugar Free, Gluten Free, No MSG’s, but most importantly NO Potassium and NO aftertaste! Try one for yourself and see what the kitchen is raving about! ................................................................................. 11 .99 October Kitchen Insulated Tote Super-useful, multi-purpose tote! Our insulated cooler tote measures 13 x 15 x 10 with a zipper closure and bottom stabilizer for extra strength and durability ........................$5.99 October Kitchen Reusable Bag Nowadays reusable bags are the alternative to paper and plastic bags. They are highly useful for day to day errands and on the other hand you can also play your part in conserving the environment! We are now offering our cloth reusable tote in our famous October Orange! ........$1.99 October Kitchen Lunch Bag Perfect size for lunch on the go! Available in October Orange ........................................................................... $ 3.99 October Kitchen Finger Mitt Finger Mitt protects your hand with a thumb and finger pocket. Easy fit for all!................................................................ $ 1.99 Microwave Dome No more microwave messes! Large, domed vented microwave cover fits over most dishes for splatter-free microwave cooking. Plastic. Dishwasher safe. 10” dia. x 4 1/2” H .................................................................$3.99 EXTRAS

welcome to the october kitchen family! We are dedicated to fostering wellness by connecting with hungry hearts through nourishing food and the bond of sincere service.

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