Free Energy Flow Class For Summerville, Saturday August 3rd!

Who do you know who struggles with balance? How bout sleep issues? Joint pain, or stiffness?

What if I told you about a safe and easy way to improve your balance, sleep, joint function, and reduce your stress?

What if this magic elixir was free?

This Saturday Anne is hosting a free Energy Flow class at noon, here at Fluid World Headquarters. This is part of Summerville, a day of activities, crafts, demonstrations, and workshops hosted by the Sellwood Moreland Business Alliance.

Can YOU help me fill this class with lovely people like yourself?

  • Send this post to a friend
  • Come to class on Saturday
  • Bring a friend to class

Energy Flow class
Saturday August 3rd at noon
1635 S.E. Malden Street, Suite C,
Portland, Oregon 97202

Here’s a sampling of what other Sellwood businesses are up to this weekend (everything in purple below is a clickable link):

Grand Central offers free cookies for kids.

Also free cookies at New Seasons.

Novare offers a sale on Bumble + Bumble products.

Make a hula hoop at Ace Hardware.

And you can make maracas at Collage.

Nectar offers a sale on fro yo.

Dance With Joy offers free classes, and a discount on class cards.

 

Zucchini Boats Recipe

Its that time of year again! Have you found yourself avoiding your neighbors for fear that they will try to unload their unwanted zucchini on you? No need to hide! Take all that free zucchini, and try this hearty recipe the whole family will love, even the most zucchini neutral people in your life…

 

Zucchini Boats Recipe

Ingredients:

  • 6-8 zucchini
  • 1 pound ground beef
  • 1 tablespoon olive oil
  • 1/2 cup chopped onion
  • 2 cloves minced garlic
  • 1 cup marinara sauce
  • 1 tablespoon dried basil
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 3/4 cup shredded mozzarella cheese
  • 1/4 cup fresh grated Parmesan
  • 1 Tbsp chopped parsley

 

Directions:

  1. Preheat oven to 375F.
  2. Slice zucchini in half lengthwise, and carve out the insides with a spoon. Chop the zucchini ‘meat’ and set it aside. Line a baking sheet with parchment paper. Place zucchini boats, flat side up, on baking sheet.
  3. Heat olive oil in a heavy skillet or wok. Cook onion for 2-3 minutes. Add garlic and ground beef, and cook until the meat is no longer pink, about 5 minutes. Add the marinara sauce, zucchini pulp, and spices. Simmer for 10 minutes.
  4. Spoon beef mixture into zucchini boats. Top each with a sprinkle of mozzarella, then Parmesan cheese.
  5. Bake for 20 minutes or until the cheese is melted. Sprinkle with parsley and serve!

 

Anne McCranie is a Portland (Sellwood), Oregon based personal trainer and licensed massage therapist who loves to talk about, cook, share, and eat delicious food. This recipe is meant to tickle your taste buds. Please see your medical professional for specific dietary advice.

Fall In Love With Your Foam Roller! Release, Strength, and Balance Workshop. Friday May 3rd

Do you have a love/ hate relationship with your roller? Is your roller collecting dust in the basement? Do you feel like you “should” roll your legs, but avoid doing so because it hurts?

Let me show you how to incorporate this versatile tool into your self-care routine utilizing Fluid’s “Top Ten Foam Roller” exercises!

Myofascial release on the foam roller

Join us Friday May 3rd at 6 pm for this fitness “Happy Hour”.

Learn how to gently release your soft tissue, strengthen your core, legs, and upper body, and improve your standing balance. I will provide light snacks and drinks. You are welcome to bring your own roller, use one of mine, or purchase a roller from me before class.

Contact Anne to sign up today!

$30 per person, or $50 for two people.

Anne@FluidPortland.com

(503) 705-4762     

Easy Cabbage Roll Casserole

Remember cabbage rolls? Lovely little packets of paprika spiced meat and rice, rolled into a cabbage leaf, and covered in cheese. What a perfect warming winter entree! The recipe I’m sharing with you this month is an easier (but still delicious) version. If you have the time and inclination to make the original version, please do channel your inner 50’s housewife, put on your best frilly apron, cue up a few Elvis or Buddy Holly songs on the stereo, and get to work. I myself lack the patience for this task, which is why I like this knock off version so much. Same flavor, less work. Dig it?

All told, this took me about 3 hours to make, but that includes time to cook the rice. You can do this step a day or two ahead (in fact, according to this book I just read by Giulia Enders, cooking, then cooling rice before you eat it adds to it’s nutritional value). For the cabbage, I tried both stir frying and steaming it, and had the best success (slightly charred, and still a little crunchy) with a quick stir fry over high heat. Smoked paprika, which adds an extra dimension, is my secret ingredient. If you don’t have this on hand, traditional paprika will do just fine.

I use bacon fat or butter for high heat cooking, and save my good olive oil for salads. If you’d like to know more about why I believe butter is a health food please contact me. I love nothing more that talking about, and sharing good food! You will need a sharp knife, two large pans, a casserole dish (I used an oval corning ware dish about 3 inches deep) and a rice cooker, or large pot with a lid. Try this recipe and let me know what you think.

Cabbage Roll Casserole

Ingredients:

  • 4 Tbsp bacon fat or butter (plus a little more to grease the casserole)
  • 1 medium yellow onion, diced
  • 4 garlic cloves, minced
  • 1 lb ground beef or ground bison
  • pinch of salt and pepper
  • 1 tsp dried thyme
  • 2 tsp smoked paprika
  • 1 Tbsp Worcestershire sauce
  • 2 Tbsp brown sugar
  • 1 Tbsp apple cider vinegar
  • 1 14 oz can diced tomatoes
  • 1 15 oz can tomato sauce
  • 2 cups of brown rice, cooked
  • 1 large head of green cabbage, coarsely chopped
  • 1/3 cup shredded Parmesan cheese
  • 1 cup shredded mozzarella cheese

Directions:

  1. Heat 2 Tbsp fat in a deep skillet or large pot. Saute the onion over medium heat, just until softened (3-4 minutes), then add garlic and cook one minute more.
  2. Turn the heat up to high, add the ground beef to the onions and garlic, season with salt and pepper and cook until browned, breaking up any meat chunks with a spoon.
  3. Stir in spices, Worcestershire, sugar, and vinegar and cook for 2-3 minutes. Add diced tomatoes and tomato sauce and simmer for about 15 minutes (add a splash of water if it gets too thick).
  4. While the meat mixture is cooking, pre-heat the oven to 350, and generously grease your casserole dish.
  5. In a separate large, deep, skillet (or wok) heat 2 Tbsp of fat over medium high heat. Add cabbage, and salt and pepper, and saute, stirring constantly, for 1-2 minutes. You want it just wilted a bit, but still crunchy.
  6. Place half of the cabbage into the prepared casserole dish, and press down gently. Now spread half the meat mixture on the cabbage. Repeat cabbage, then meat.
  7. Wrap tightly with foil and bake for about 40 minutes.
  8. Remove the foil and sprinkle the cheese over the top. Bake for another 10 – 15 minutes, until the cheese is melted and slightly browned. You can also turn on the broiler for a minute or two to brown the top, but watch it like a hawk so it doesn’t burn.