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Wild Rice, Kale, and Grape Salad, With Citrus Dressing

Looking for a new side dish? Take advantage of fresh citrus with this easy make-ahead salad.

wild rice kale grape salad 3.17

Wild Rice, Kale, and Grape Salad

Salad Ingredients:

  • 3 cups cooked wild rice
  • 2 cups chopped kale
  • 1 cup grapes, halved
  • 1/4 cup toasted walnuts
  • 1/4 cup feta cheese

Dressing Ingredients:

  • 1/2 cup shallot, minced
  • 2 Tbsp Olive oil
  • 2 Tbsp honey
  • 1 Tbsp apple cider vinegar
  • 1 tsp sea salt
  • 1/2 lemon, zested and juiced
  • 1/2 orange, zested and juiced

Directions:

  1. For salad: Prep all ingredients, if not already pre-made. Cook rice. Toast walnuts in a 350 degree oven for ten minutes. Thinly chop kale and slice grapes in half. Now put all these babies in the fridge to chill.
  2. For dressing: Saute shallot on low, in 1/2 tbsp olive oil, for two minutes.
  3. When cool, place shallot in a food processor with the remaining olive oil, honey, vinegar, salt, and juices. Pulse to combine.
  4. Taste dressing and adjust seasoning if needed.
  5. In a large bowl, combine rice, kale, grapes, walnuts and feta. Pour dressing over salad and toss well to coat.
  6. Enjoy!

 

Anne McCranie is a Portland (Sellwood), Oregon based personal trainer and licensed massage therapist. She offers this recipe to tickle your taste buds. Please see your medical professional for specific dietary advice.

 

The February Five

1) Bridge:

  • Start on your back with feet hip distance apart.
  • Exhale as you slowly roll your pelvis up to the ceiling.
  • Inhale and hold, allowing your chest to relax.
  • Exhale and roll back down one vertebra at a time.
  • Back and hamstring strength, spine mobility.
Anne bridge 2.16

2) Cobra:

  • Start on your tummy with hands by your shoulders.
  • Engage your abdominals and reach out through the top of your head.
  • Lift head and chest up into a small back extension.
  • Back strength, chest stretch.
Anne cobra 2.16

3) Saw:

  • Sit up tall with legs extended in front of you (sit on a block if needed).
  • Inhale as you twist to the right.
  • Exhale as you reach your left hand to the outside of your right foot, right hand to the ceiling.
  • Come back to center, then twist and reach to the left.
  • Spinal flexion and rotation, shoulder stretch.
Anne saw 2.16

4) Teaser:

  • Start on your back with legs in the air (knees can be bent or straight).
  • Circle your arms back by your ears and down to your side as you roll up to seated.
  • Slowly roll back to the mat one vertebra at a time.
  • Core strength, spine flexibility, shoulder mobility and stabilization.
Anne teaser 1 2.16
Anne teaser 2 2.16

 

5) Triangle:

  • Stand with feet about three feet apart, front point pointing straight ahead, back foot slightly turned out.
  • Reach front arm out as you tilt your torso over your front leg and rest your hand somewhere on your leg or a block. Arms will end up somewhere around 6 and 12 o’clock.
  • Hold for one minute then switch sides.
  • Standing balance, inner thigh and hip stretch.
Anne triangle 2.16

Hand Exercises To Relieve Arthritis Pain

One of my clients just mentioned that his wife is suffering from painful and swollen knuckles due to arthritis. He asked me about exercises she can do to alleviate this pain, and I showed him this video. While I initially made this video for a client who plays guitar, these moves are beneficial for anyone looking to improve strength, flexibility and mobility, or to reduce pain in their hands, wrists and shoulders. Check it out and let me know what you think in the comments below, or share this with a loved one suffering from arthritis pain.

Anne McCranie is a Portland (Sellwood), Oregon based personal trainer and licensed massage therapist. This video shows gentle pain relief techniques. Please do not do any exercise that causes you pain. See your medical professional before beginning a new exercise program.

Looking For Love

This month Anne is looking for love! Your love story, that is.

Did you know that your social connections can have as much of a positive effect on your health and well being as a good diet, and adequate sleep? Studies show that people who maintain healthy relationships live longer healthier lives. I regularly do this loving kindness meditation and when the woman on the recording says “think of someone who, the moment you think of them you feel happy” I think of my little buddy Jonah.

Anne n Jonah thanksgiving 2016

Who makes your heart sing? This can be your grandchild, sibling, spouse, dog, a random stranger. I would love to hear a few words about an experience you had with your special person, or just a feeling you have when you are around them. Share your love story on Fluid’s Facebook page or in the comments below. Want to see my love stories? Click here.

Spicy Italian Sausage, White Bean and Kale Soup

I saw this soup recipe on the New Seasons website and decided to try it out.

Sausage bean and kale soup 2.17.2

It fit my criteria of a short ingredient list, easy preparation, and a healthy combo of protein and veggies. I was temped to add more hot peppers as I really like things spicy, but stuck to the recipe and I’m glad I did. It is just the right amount of spicy. This is a great weekend make-ahead meal, in fact I doubled the recipe and froze half of the soup. I also let it simmer on low for about an hour once I had all my ingredients in the pot.

Try it this week and let me know what you think in the comments below…

Sausage bean and kale soup 2.17

Spicy Italian Sausage, White Bean, And Kale Soup

Ingredients:

  • 1 lb of spicy Italian pork sausage
  • 1 cup onion, thinly sliced
  • 1 quart chicken broth
  • 2 cans of white beans, drained and rinsed
  • 1 bunch kale, washed and thinly sliced

Directions:

  1. In a large stock pot or heavy pan brown the sausage for about ten minutes on medium/high heat.
  2. Add onions and cook until translucent.
  3. Add broth and beans and bring to a boil, then turn the heat down to low.
  4. Add kale and simmer for ten minutes.

 

Anne McCranie is a Portland (Sellwood), Oregon based personal trainer and licensed massage therapist. She offers this recipe to tickle your taste buds. Please see your medical professional for specific dietary advice.