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March 2020 Newsletter

By Announcement, Event, Informative, Newsletter, recipe

Hi FlexFam, we recently sent out an email update regarding coronavirus, COVID-19. If you haven’t seen it, please click here – and take note of related updates in our March newsletter. Please take all recommended precautions like hand washing, staying home when you feel sick, and covering sneezes and coughs to ensure the safety of our community. We have some fun events coming up, but are looking a little further ahead on the calendar for hosting these. For now, we are moving to a modified class schedule to limit the number of total people at the studio in both rooms, and we are also tightening up how many we can push in to a class. We’re accustomed to being nice and letting maybe one or two extra people from the waitlist into classes, but for the foreseeable future we will be a little bit more strict about limiting attendance capacity to better follow the guideline of increasing the amount of personal space between individuals. We still love you, just from a few extra feet away. 😉 Read on…

December Newsletter

By Blog, Event, Newsletter, recipe, Student Spotlight, Workshop

Hi FlexFam, we hope you enjoyed a wonderful holiday weekend! Neither of us are big on the commercial holidays, but we are both very much into the true meaning of the holiday season. Getting to spend time with friends, family, and focusing on what we have to be grateful for is what makes the holiday season special, and we are definitely beyond grateful that you choose to spend time with us and make this community as special as it is. As we move into December, we have a few things planned in the studio as well as modified holiday hours around Christmas and New Year’s Day, so please read on to find out all the deets!

Salmon Cakes

By recipe

When the founder of your studio is an Alaskan Commerical Fisherman, you get a lot of salmon recipes. Here’s her favorite salmon cake go-to for easy dinners. Make slider buns for little fish burgers, wrap them in lettuce for a low-cal option, or just eat them plain with a salad. These are a hit with everyone!

Ingredients

  • 1 1/4 pounds center-cut salmon fillet, skin and pin bones removed
  • 2 tablespoons dijon mustard
  • 1 tablespoon mayonnaise
  • 1 tablespoon lemon juice
  • 1/2 teaspoon grated lemon zest
  • Pinch of cayenne pepper
  • 2 scallions, chopped
  • 1 cup plus 2 tablespoons panko
  • Kosher salt and freshly ground black pepper

Cut half of the salmon into 1/4-inch pieces. Put in a large bowl. Cut the rest of the salmon into chunks; transfer the chunks to a food processor along with the mustard, mayonnaiselemon juice, lemon zest and cayenne. Pulse to make a paste.

Add the pureed salmon mixture to the bowl with the diced salmon. Add the scallions, 2 tablespoons panko, 1/2 teaspoon salt, and black pepper to taste. Gently mix until just combined.

Line a baking sheet with parchment paper and brush with olive oil. Divide the salmon mixture into 4 mounds on the parchment paper. With damp hands, pat into 4-inch-wide, 3/4-inch-thick patties. Cover loosely with plastic wrap and refrigerate at least 30 minutes.

Spread the remaining 1 cup panko on a plate. Press both sides of the salmon patties in the panko. Heat the olive oil in a large nonstick or cast-iron skillet over medium-high heat. Add the patties and cook until browned on the bottom, 3 minutes, adjusting the heat if necessary. Turn and cook until the other side is browned and the patties feel springy in the center, 3 more minutes. Transfer to a paper towel-lined plate to drain; season with salt.

Niki’s favorite yogurt “tarter” sauce

  • 1 cup Greek yogurt
  • ½ English or pickling cucumber
  • 1 tablespoon of dry dill or 2 tablespoons of fresh.
  • ½ teaspoon fresh ground pepper
  • ¼ teaspoon sea salt
  • ¼ teaspoon celery salt
  • 1 small garlic clove
  • the zest of one yellow lemon
    Place everything in a food processor or using a hand blender purée into well combined.

Keep it chilled.

Watermelon Pizza

By recipe

Need to feed a big group? Want it to be fun but not blow your calorie goals? Watermelon pizza to the rescue! Pizza might be a strong word (please, do not put tomato sauce on watermelons) but these little babies will be a hit for all ages and venues. Grilling them adds a fun caramelization, but you can also leave them raw and they’ll be just as good. We suggest a little pizza bar(re) with all the toppings and letting people decorate their own. Let us know what you think!(photo from KitchenKonfidence)

Ingredients:

Large watermelon cut into 1/2″ slices

Check out our topping recommendations below!

 

 

 

Protein Bowls- Vegetarian and GF

By recipe

I find that I eat healthy at breakfast and dinner, but tend to struggle at lunch to not either a) eat out or b) eat a bunch of random poor choices that don’t keep me full. Full disclosure- I’m currently eating Annie’s Mac n Cheese for lunch- like, at this moment- because I ran out of spinach (a staple in my house) and this was the best I could do today. It happens. But on a normal day, this is one of my favorite lunch salads because it can be prepped the night before or even served for dinner the night before with leftovers the following day. Terra’s Kitchen (my fav meal delivery service- click the link for a discount) calls them “Sweet Potato, Spinach, Apple and Quinoa Bowl”, but I think they could use a bit of help in their titling department so I renamed them. Here is the adapted version from their bowl!

Serves 4. Time to Table 30 Minutes. Calories 477

16 ounces sweet potato chunks (roughly 2.5 chopped)

6.5 ounces red quinoa (or any color)

3 tsp apple cider vinegar

1 1/4 tsp dijon mustard

1 1/4 tsp honey- preferably local for the anti-allergens!

1/8 cup pecans, chopped

half an apple, chopped into chunks

2 loose cups of spinach

Feta to sprinkle on top

olive oil, salt, and pepper.

1. Roast the sweet potatoes: Preheat oven to 425°F. On a greased rimmed baking sheet, toss sweet potatoes with 2 teaspoons olive oil and ¼ teaspoon each salt and pepper. Bake 15 minutes, or until browned and tender, tossing halfway through.

2. Rinse the quinoa: Place the quinoa into a fine mesh strainer. Rinse under cold water for a solid minute, swishing the quinoa with your hand while rinsing. Drain.

3. Cook the quinoa: In a medium saucepan over medium-high heat, add 1 teaspoon of olive oil and the drained quinoa. Cook, stirring, for 1 minute. Add 1¾ cups water and ¼ teaspoon salt to the pan. Bring to a rolling boil. Reduce heat to low and cook, covered, for 15 minutes. Remove pot from heat and let stand, COVERED, for 5 minutes. Fluff the quinoa gently with a fork.

4. Make the dressing: While quinoa and sweet potatoes are cooking, whisk together vinegar, mustard, honey, 3 tablespoons olive oil, and salt and pepper to taste in a small bowl.

5. Toast the pecans: Place pecans in a dry small skillet over medium heat and cook 3 minutes or until toasted.

To Serve: Arrange quinoa, sweet potatoes, apple slices, spinach, the pecans and feta in serving bowls. Drizzle with dressing.

Pro Tip- Meal prep the sweet potatoes and quinoa at the beginning of the week and grab as needed! I can usually get 4-6 lunches out of this one. Not looking to go meatless? Shredded chicken and wild salmon are also great add ins!