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THE NOURISH LETTER
Meet the Team Behind Your Meals JUNE 2022
OctoberKitchen.com | 860-533-0588 | 309 Green Rd., Manchester, CT 06042
,
My Father-in-Law Was Special
Once in your life, you will meet someone who will leave a lasting impact on you — someone unlike anyone you’ve ever met before. For me, that was my father-in-law, Frank. He was a great man, and before I ever met him, he intimidated me. He cast such a large shadow on Allison and inspired her and her siblings to consistently work hard and be the best they could be. When I say that Frank was a hardworking man, I mean it. He was a plumber with an eighth-grade education, and he grew up dirt poor. He wanted to make a living for himself and his family, so he worked a day job when he was first getting into plumbing, then he had a night job where he would deliver oil. Frank was constantly working, but it didn’t seem to bother him. He wanted to build a foundation for his family. Frank soon built his own plumbing company, and I learned a lot from him. He was really smart and had a head for business. Every time I visited him, he would ask such great questions about why I was doing certain things. I would also go to him for business advice, and he would tag along with me when I was looking at building locations back when I was still a personal chef. I wanted to know what he thought, and Frank He Was Cut From a Different Cloth
would pick apart every detail and tell me why something would or wouldn’t work. He loved to play the devil’s advocate, but he did this because he cared. He never wanted my wife and I to get in over our heads. I learned several things from Frank that I still practice today. First, he didn’t want any of his employees to have downtime. He didn’t want them to have to leave a job site to grab supplies or equipment. Frank made sure that everything his workers needed was at the site so they could use their time efficiently. I use this practice at October Kitchen. I make sure that my cooks have all their ingredients to cook and produce food. Frank was all about being prepared, and this habit quickly became a part of my routine.
I DECIDED TO GO TO THE
BEACH EARLY ONE MORNING AND CREATE A SAND THRONE FOR FRANK. A MAN LIKE FRANK DESERVES TO HAVE HIS OWN THRONE THAT OVERLOOKS THE OCEAN.”
One of the most important lessons Frank taught me was about money. He said that if
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A Family Is Saved From Their Brutal House Fire RIGHT PLACE, RIGHT TIME
and he risked his own life to save the life of a family he didn’t know. This gentleman is a real hero. Not only did Pasborg save this family, but he also spent hundreds of dollars worth of food and clothing for the family after their devastating tragedy. Thank you, Ryan Pasborg, for your generosity and compassion. It doesn’t go unnoticed.
the temperature outside was below zero, so he quickly put the kids in his truck so they could stay warm. He then went back into the house to find the children’s mother. Pasborg traveled into the house on his hands and knees again and went deeper. He soon found the mother lying on the floor. She was severely burned and struggling to breathe. After Pasborg got her outside, he noticed she was unresponsive and quit breathing. He began performing CPR on the mother until she gasped for air. Pasborg then drove the family away from the explosive fire and waited for first responders to appear. Sheriff’s Deputy Jason Mower was impressed with Pasborg’s bravery and courage. “This is the first time in nearly 15 years of law enforcement that I’ve ever heard of a total stranger truly going above and beyond in a way and in a situation that many wouldn’t have dared to face,” Mower says. Pasborg was at the right place at the right time,
On Feb. 1, 2022, Ryan Pasborg saved the lives of one mother and four young children in Jamestown, Wyoming. Pasborg was on his way to work when he smelled smoke in the air and saw flames coming from a bedroom window. Pasborg didn’t see any emergency vehicles, so he decided to check out the scene himself. As Pasborg parked in the driveway of a house that caught on fire, he was greeted by three young children outside. The children told him that their mother and 4-year-old brother were still inside. Pasborg ran inside the house through the garage and searched for the mother and son without hesitation. The house was overflowing with heavy smoke. Pasborg had to crawl on his hands and knees through the house. He couldn’t see anyone, but he soon bumped into a small child. He immediately grabbed the young boy and carried him outside so he could be with his siblings. Pasborg noticed that
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vacation. I’ll never forget seeing him with a beaming smile on his face while riding a three-speed bicycle down the road to get to the beach. The sun was shining that day, and so was he. I decided to go to the beach early one morning and create a sand throne for Frank. A man like Frank deserves to have his own throne that overlooks the ocean. I’m thankful that I have pictures to remember this day. I’ll never forget those memories, and I’ll never forget Frank. He was such a blessing in my life, and I’m honored I was able to get to know him, hang out with him and call him family. I love you, Pa. Happy Father’s Day.
money can fix something, it’s not a problem. If money can’t solve it, then it’s a problem. Frank always told us that we can always get more money and to never stress out about things that money can fix. I always tell people this because it’s a great rule to live by. He was always an inspiration to myself and the rest of the family — we miss him very much.
My favorite memory with Frank is when we all went to the beach for our family
2 OctoberKitchen.com
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Macronutrients, also called macros, are nutrients your body needs in large quantities. These nutrients can include fats, carbohydrates and protein. These are the three categories that give your body energy and help maintain your body’s systems and structures. Counting your macros can help you lose stubborn fat, maintain lean muscle mass and keep your body satisfied. The best part about macros is that it’s not a one-size-fits-all kind of plan because you can eat real food without depriving yourself of things you want to eat. So, how do you count macros? 1. Calculate your calorie needs. Determine your resting energy expenditure (REE) and non-resting energy expenditure (NREE). When you add these two numbers together, you will get the total number of calories you burn in one day. This is known as your total daily energy expenditure (TDEE). To find how many calories you might need, use the online calculator on IIFYM.com/BMR- Calculator. This website will also help you create a fitness plan that meets your needs. 2. Find a macro ratio. This step is different for everyone because we all have different goals, body types, dietary preferences and needs. You can research what ratio will work best for you, your goals and your daily routine. The Exercise and the Institute of Medicine recommend the following. a. Carbs: 45%–65% of total calories b. Fats: 20%–35% of total calories c. Proteins: 10%–35% of total calories 3. Track your macro intake. This simply means logging the foods you eat either in a journal or on an app. Tracking your macros can be confusing at first, so it may be best to use an app that will do all the calculations for you. Some of the most user-friendly apps are MyFitnessPal, Lose It!, or My Macros ±. You may not get your macros correct your first time, and that’s okay! Like anything else, this will take trial and error. But once you find your needed calorie intake, a ratio that works for you, and your preferred way to track macros, you will be on the right track to accomplishing your goals. WHAT ARE MACROS? WHY ARE THEY IMPORTANT?
PRIDE ROSE WATERMELON WEDDING
FATHER FLAG GRILL MOONSTONE
AQUARIUM BALLOON BICYCLE CHILDREN
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INSIDE Frank Impacted Me in More Ways Than One
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This Man Saved a Family He Didn’t Know
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Word Search
This Isn’t a One-Size-Fits-All Diet
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How to Create a Mental Health Sanctuary in Your Home
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A Mindful Space CREATING A MENTAL HEALTH SANCTUARY IN YOUR HOME
If you’re not using the television, keep it off. Also, try to keep your home as clean as possible because clutter and dirt can easily bring you down. Use natural light and calming colors. When designing your living space, try to incorporate as much natural light as possible. Regular exposure to sunlight gives you more energy, makes you happier and even improves your appetite. If you’re painting, avoid any loud colors and use calming neutrals instead. Adding the right colors, natural light and some plants will help create an aesthetic that will boost your mental health.
According to the National Institute of Mental Health Disorders, an estimated 26% of Americans over the age of 18 suffer from a diagnosable mental health disorder. With increases in the cost of living, the COVID-19 pandemic and the rising tensions in Eastern Europe, that percentage could increase even more throughout the next few years. If you’re someone who struggles with mental health, you’ve probably tried all of the traditional methods to improve your situation, but have you made any adjustments to your actual home? If you’re unsure where to begin, try out these tips. Give each room purpose. One of the biggest interior design mistakes you can make is using a room for more than one thing. This is even more important if you work remotely. Each room should have a dedicated purpose. If you work from home, your office should not be in your bedroom or even in the area where you exercise. Plan out every bit of space that you have and add personal touches to it to remind you of what’s really important in your life. Get rid of distractions. Social media, mainstream news and cellphones as a whole can have disastrous effects on your mental health. When you’re in your home, try to minimize your use of these technologies.
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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 Summer Strawberry Crisp You would never know that this treat is reduced sugar and gluten free! Made with sweet strawberries and apples 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! ................................................................................. 9.99 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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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
JUNE MENU
OctoberKitchen.com 860.533.0588 • Fax: 860.533.0585 309 Green Rd. Manchester, CT 06042
Roasted Summer Vegetable SOUPS
ENTR
1. Asparagus & Tomato Penne Roasted asparagus tossed together with bell flower pasta, black olives, bright lemon, honey vinaigrette and arugula....................................................................... $11.99 Add Shrimp...................................................................................$16.99 2. Balsamic Chicken Marinated chicken breast, pan roasted with aged balsamic served with shallot mashed potatoes and corn sauté. ...................................................................................... $12.99 3. Basil Mayo Flounder A delicate fish crusted with basil purée and golden crumbs served over roasted tomato, asparagus risotto, and topped with microgreens............................................ $13.99 4. Chicken Croquettes A lightened-up version of a classic, served with summer vegetable pilaf ...................................................................... $10.99 5. Chicken Fajita Bowl Pulled dark meat chicken thighs braised in our house made fajita spice, served over sautéed mushrooms, onions, peppers, and Cuban rice...................................................... $11.99 6. Chicken Francese Boneless chicken breast sautéed with lemon, white wine, and garlic served with orzo, vegetable pilaf. ........ $10.99 7. Country BBQ Pork Chop Lean, country style ribs smothered with our house made smoky, sweet Carolina BBQ sauce served with garlic tossed green beans, and German potato salad............... $12.99 8. Egg White Omelet A hearty meal for breakfast! Egg whites create this fluffy omelet served with two potato vegetable hash loaded with carrots, onions, zucchini and eggplant ........ $8.99 9. Garlic Butter Steak Tender, seared sirloin tips sautéed in garlic butter served with steamed broccoli, and calico rice overflowing with carrots, and onions. ........................................... $16.99 10. Garlic Crusted Cod Simple and delicious with toasted golden crumb topping served with steamed broccoli, and summer rice pilaf which includes asparagus, carrots, onions, summer squash, and zucchini............................................................................ $13.99
Thick and puréed roasted tomatoes, sweet peppers, squash, garlic and onions with a little creaminess and basil finish ....................................................... $6.99 Shrimp and Corn Bisque A rich and creamy soup with fresh corn off the cob and petite shrimp .................................................. $6.99
SALADS
Spinach, Strawberry Spinach, strawberries, red onions, sunflower seeds and a honey balsamic vinaigrette....................................................... $8.99 Rainbow Chopped Spinach, baby kale, chopped carrots, peppers, tomatoes, green onions, red cabbage, fresh mozzarella and white balsamic vinaigrette. .................................................................................... $8.99
BAKERY
Blueberry Muffins ........................................... $7.99 Very Berry Oatmeal ....................................... $7.99 Mocha Chocolate Chip ............................. $7.99
Chocolate Chip Cake ................................... $6.99 Strawberry Rhubarb Cake ............... $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. Greek Meatballs with Orzo
Totally Healing Chicken Soup
Delicate pork, beef and lamb meatballs served over Greek orzo salad, and finished with a delicate minted yogurt sauce. A perfect light meal for these warmer days.................... $11.99 12. Hawaiian Meatloaf Tasty pork meatloaf topped with a bright Hawaiian sauce. Served with fried rice studded with black beans, carrots, sweet corn off the cob, garlic, red onion, red peppers, and chunks of pineapple. ................................................. $11.99 13. Lobster & Shrimp Mac n Cheese The amazing combination of flavors makes this dish a favorite. Comfort food with a special seafood twist. Delicious! ................................................................................................ $17.99 14. Ravioli with Garden Bolognese Three cheese ravioli smothered with our famous house made marinara lightened up for summertime with the lovely addition of zucchini, and onion .................................... $9.99 15. Sesame Teriyaki Salmon Delicate salmon fillet with homemade sesame teriyaki glaze served with stir fry vegetables. ............................. $16.99 16. Tater Tot Casserole Our house made breakfast sausage is the star of the show in this casserole! Loaded with cheddar cheese, sweet corn off the cob, garlic, onions, potato, bacon bits, sweet green chiles, and eggs. This is a hearty way to start your day! .......... $8.99 17. Tuesday Night Beef Chili Smooth, hearty and made without beans, warm but not too spicy. This chili is tossed with corn, sweet potatoes and topped with cheddar cheese.................................. $9.99 18. Veal Parmesan Breaded veal cutlet served over summer squash noodles and spaghetti, topped with our homemade chunky tomato sauce and Parmesan cheese. ............................................. $12.99 19. Veggie Burger House made lentil, and potato burger with the lovely addition of onion, garlic, red peppers, tomato, basil with sweet potato fries ............................................. $9.99 20. Zinfandel Beef Brisket Tender, beef brisket simmered in red wine with onions and carrots served with roasted sweet potatoes, red onions, and sautéed spinach .................................. $14.99
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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