Januaryfacets2018web

FACETS

January 2018

The magazine for women.

Plain helps patients improve their lives How to deal with winter stress and mental illness Trainers offer tips to maintain workout routine FACETS | JANUARY 2018 | 1

FACETS 2 | FACETS | JANUARY 2018

The magazine for women.

Editor MARGO NIEMEYER

Publisher SCOTT ANDERSON

Contributors AUSTIN CANNON RONNA LAWLESS DAN MIKA GRAYSON SCHMIDT

Tribune Editor MICHAEL CRUMB

Photographs RONNA LAWLESS DAN MIKA GRAYSON SCHMIDT FACETS IS A MONTHLY PUBLICATION OF GATEHOUSE MEDIA IOWA HOLDINGS.

ADVERTISERS To advertise in Facets magazine, contact Tiffany Hilfiker at (515) 663-6973 PHONE (515) 663-6923 ADDRESS 317 Fifth St. Ames, IA, 50010 EMAIL mniemeyer@amestrib.com ONLINE www.amestrib.com/sections/ special-sections/facets

J

anuary is a chilly month.

It’s also dry.

And dark.

And can I just have a blanket and hot drink and see you in May!

January is also about the time where we start a whole new round of judging our physical appearances. Maybe this year instead of making that lofty resolution, take a closer look at your reflection. Get up close and personal with the mirror. How healthy do you look? Yes, there is that huge crease in my forehead, but is my hair healthy or is it brittle and dry? What about my skin, is it dry and itchy? Are there any other winter related health concerns you could address with your body instead of — or along with — dropping 20 pounds by June?

This issue also addresses mental health. Your mental health is nothing to be embarrassed by. We all have stress, some more than others. The winter months are especially difficult for some due to Seasonal Affective Disorder. In a story we wrote on mental health, Joyce Davidson, director of ISU Counseling Services, gives some options for addressing your mental health — from talking one-on-one or in group therapy.

In 2018 let’s not make those lofty unattainable resolutions. Let’s make the resolution to do a better job at keeping ourselves healthy inside and out. Small changes can make a huge difference.

On the cover: Melanie Plain poses outside her PrimeLife office in the Somerset neighborhood. Photo by Ronna Lawless/GateHouse Iowa

FACETS • Table of contents women’s health 4

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Joyce Davidson

ISU Counselor on how to deal with winter stress, mental illness

Want to lose weight?

Make subtle changes that work for you

Talk to the trainers

Tips to maintaining winter workout routine

13 Melanie Plain

Helping patients improve their lives through hormone therapy, weight loss, stress

18 Sugar

Eating too much sugar can hurt your health

21 Taking care of your teeth

Seven bad dental habits to break in 2018

beauty 22 Your skin

Keeping it healthy this winter

23 Healthy hair

5 tips for healthy hair this winter

savor 24 Rosé

Fight back winter’s chill with a floral, sunny Rosé

25 Craving warm noodles in winter?

Slurp this way

26 Mushrooms

How to saute them to crispy, browned perfection

28 ‘Celebrate like an Italian’

Lidia Bastianich shows us how with bruschetta

30 Company-worthy appetizers

Healthful and straight from your pantry

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Joyce Davidson, director of ISU Counseling Services. Photo by Dan Mika/GateHouse Iowa

BY DAN MIKA GateHouse Iowa

ISU Counselor on how to deal with WINTER STRESS, MENTAL ILLNESS

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inter has descended on central Iowa, and with it comes stress, cold and a multitude of other factors that can cause minor mental health issues or bring up deeper problems.

Joyce Davidson, director of Iowa State’s Student Counseling Services, said her department often sees a spike of appointments right before midterm or finals season.

But students and regular adults alike suffer from the stressors of the holiday season: parties, gift-buying and deciding whether or not to go home for some time can become overwhelming.

“There’s an awareness that we have lots to work on,” she said. “People are very stressed, students are no exception, and stress always makes our mental condition worse, so if there’s any kind of tendency towards depression or other clinically diagnosable anxiety or other things, stress can push that over that line.”

Here’s what Davidson suggests if you’re feeling the winter blues: LEAN ON SUPPORT GROUPS Davidson said the most underused form of mental health help is group therapy, even though

it can be frightening at first to make yourself emotionally vulnerable in front of strangers.

Group therapy also shows individuals that they aren’t the only ones suffering from depression, anxiety or stress. Finding oneself in a group brings comfort and security, Davidson said, and makes the mental health issue less of a solo burden.

“Because of that value from the support from the group and the ability to put things in perspective… and the feedback from other people, when people try that, they find that it’s really valuable in most cases,” she said.

However, Davidson said any type of support group is useful in managing mental health, whether it be family, friends or an interest group.

That’s particularly recommended for international students or people who live too far away from family to make it home for the holidays.

“It’s isolating and can feel really bad when other people are at home sitting by the fire with their families and I’m stuck here by myself,” she said. “…For some people, holidays can really add that layers of, ‘I can’t wait to get through this and get back to my regular life,’ because it’s

“Because of that value from the support from the group and the ability to put things in perspective … and the feedback from other people, when people try that, they find that it’s really valuable in most cases.”

MENTAL HEALTH, page 6

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Lean on support groups Get time in the sunlight, whether it’s real or not Don’t be afraid to talk about it MENTAL HEALTH continued from page 5

a time where it seems other people are happy and I’m not.”

GET TIME IN THE SUNLIGHT, WHETHER IT’S REAL OR NOT Seasonal Affective Disorder, known by its more apt acronym SAD, affects as many as three million Americans, according to the National Institutes of Health. It’s a type of cyclical depression where the shorter days and colder temperatures lead to less energy and a depressed mood in some people.

Davidson said getting outside and in the sun while it’s out can help improve serotonin levels and improve mood.

If getting out into the biting cold isn’t your cup of tea or you don’t have time to go outside during daylight hours, retailers carry “light therapy” lamps that mimic the sun’s rays. Spending a few minutes underneath it each day can help SAD and the winter blues.

“As biological beings, we seem to be very much affected by not getting enough sunlight and that really hits our bodies,” she said.

DON’T BE AFRAID TO TALK ABOUT IT Davidson said the Counseling Center has seen a 45 percent increase for request of appointments, and a

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large portion of those are “crisis appointments” where students are experiencing acute distress.

Mental health on campus is a mirror of the culture of much of Iowa, as thousands of students come from rural backgrounds that emphasize self-sufficiency and a do-it-yourself attitude. That attitude may also be brought over by international students from the cultures they come from.

However, that approach isn’t the best when facing a mental health issue.

“We have a stoic student population at Iowa State,” she said. “…Even with that population, which is quite stoic and quite resilient, we’ve been able to make headway with the issue of, ‘hey, everyone needs something sometimes. Everybody needs more support and someplace safe to let it all out or talk it through.”

n If you are experiencing a mental health issue and need assistance, contact community mental health center Eyerly Ball at 515-598-3300. n If you or someone you know is having thoughts of suicide, call the National Suicide Prevention Hotline at 800-273-8255. n If you or someone you know is at an immediate risk of harming themselves or others, call 911 immediately.

women’s health

Want Make subtle to lose changes that weight? work for you T

he calendar has turned to 2018, and perhaps you find yourself in the following scenario: It’s the new year, and I’m going to be healthier, maybe even lose some weight.

If that’s the case, Ruth Litchfield, the interim chair of food science and human nutrition at Iowa State University, has some advice: shy away from doing anything drastic. Instead of embarking on a diet, lessen your food portions at meal times, for example.

“It’s not doing a 180 on your lifestyle because can you do that for the rest of your life?” she said in December.

Litchfield said staying healthy is more than just sticking to eating and exercise patterns — you have to make it your lifestyle, the way you approach each day.

She advocated for moderation. Unless you’re prepared to do it in perpetuity, waking up each morning at 5:30 to run 5 miles might not be the best course of action.

“It’s not a program; it’s not a diet; it’s not an exercise regimen,” she said. “It’s a lifestyle. It’s how you approach each day, not just physically but mentally.”

Some people might see early results from diets, Litchfield said, but it’s hard for people to make that the long-term weight-loss solution. Plus, those early weeks

BY AUSTIN CANNON GateHouse Iowa

of weight loss might be more water weight than actual fat.

“But can you do it for the rest of your life? Because if indeed you were trying to lose weight, whatever it is you did to lose weight is exactly what it’s going to take to keep it off,” she said.

Most people simply can’t keep up on the diet. According to a 2015 story in Slate, 97 percent of people who lost weight dieting regain that weight (and sometimes more) within three years. As Litchfield said, it’s more about “subtle changes” — exercise and eating patterns that you’re comfortable with.

She said it’s also about taking a holistic approach to health. If you want to be in good physical shape, then it’s also a good idea to make sure you’re healthy in other areas: mentally, socially and financially.

“It’s not just about weight and a number. It’s how you’re engaging with others. Your social aspects, your mental wellness, your financial wellness. All of that can play a role in overall health and wellness,” Litchfield said.

She added that people who want to lose weight should make sure they’re doing it for themselves, not for someone else, not for a wedding or a reunion. Those are the wrong reasons.

“A lot of it is just being true to yourself,” she said.

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Ames Racquet and Fitness Group Fitness Director Many McGuire leads a core strength class at the North Gym at 2622 Stange Rd. on Dec. 11. Photo by Grayson Schmidt/GateHouse Iowa

BY GRAYSON SCHMIDT GateHouse Iowa

Trainers offer tips to maintaining winter workout routine

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n her 20-year career, Ames Racquet and Fitness Director Mandy McGuire has heard every excuse you could think of for why someone could not find the time for a workout, and she said those excuses usually come out within those first two months following the “New Year’s Resolution.”

However she said there are numerous exercise options and tips to ensure that people stick with their resolutions.

“Our society puts so much on New Year’s, especially with diet and fitness, and we find by mid-February those resolutions are cashed,” McGuire said.

McGuire teaches two classes per week at Ames Racquet and Fitness, and said that without a doubt, the winter months see the biggest increase in members, which is particularly evident in the group classes. For many, McGuire said group classes are the best way to get back into the swing of working out on a regular basis, and is often less intimidating for new members than simply an open gym.

“I think people really thrive on the classes because they can put it on their schedules, and they can’t put it

women’s health off,” McGuire said. “If they do a workout at home they can easily put it off until later, whereas if they have a class, they know they have to be there at a certain time. They’re going to make it a priority.”

Part of that increase she said has to do with poor weather conditions, and the lack of outdoor exercise options, but she said a large part of the increase has to do with the “resolutioners.” And though she said she encourages anyone who is trying to create a healthy lifestyle, there is never a need to wait for the New Year to do so.

“Our hearts are just as healthy in December as they are in January,” McGuire said. “A lot of people put things on hold until a Monday, or until the first of the month, or until the first of the year, and then they can’t find that happy balance.”

For Kosama Ames Owner and Coach Annette Westberg, the group fitness classes have provided a way for new members to find a community with those at a similar level, and learn from those who were once in that same spot.

“The top benefits of taking a group fitness class is that you aren’t alone, and you don’t have to worry about what you need to do for your workout; it’s already done for you,” Westberg said. “You also get to be friends with many of the people in your class which creates that community environment, since everyone there is working towards the same goal of a healthier lifestyle.”

Westberg has been a co-owner at Kosama with her husband since purchasing the gym in 2015. In that time she said she is all too familiar with the resolution fade in late January and early February. So she and McGuire have some advice for those who are using the new year as an opportunity to get fit.

Get a partner

According to McGuire, having someone to workout with can be one of the best ways to stay on track with your fitness goals, especially for people who can only find the time to workout in the morning. She said that people who have to rely on one another are less likely to let that other person down, therefore adding that extra motivation.

“Unfortunately we’re going to let ourselves down before other people,” McGuire said.

Find something you enjoy

McGuire and Westberg both said that in order to stick with a routine, it has to be enjoyable. According to them, only so many people are going to stick with something purely based on the health benefits.

“It’s not an ‘I have to workout’ mentality; it’s an ‘I get to workout’ mentality,” Westberg said.

FITNESS, page 11

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FITNESS continued from page 9

Focus on diet

Though this one seems obvious, McGuire said it is often the most underestimated part of the plan.

Healthy eating and sleep habits are not only crucial to losing weight, they also can have major effects on your workout itself.

“About 80 percent of it happens in the kitchen, and you really have to find that whole piece of it (to see progress),” McGuire said. “What you’re doing outside (the gym) effects what you’re doing inside (the gym).”

Don’t be intimidated

At Kosama specifically, Westberg said that there is a common misconception that the classes are for experienced athletes only, and that stigma is hard for newcomers who feel that they need to compete with the more advanced members.

But Westberg said the idea of these classes is to create a community of people with similar goals to motivate one another, regardless of experience level.

“I think the biggest misconception about Kosama is that it is only for people in good physical shape to begin with, and new members feel they are ‘competing’ with current members,” Westberg said. “The only competition is with yourself, as we were all beginners at one point, so we know what it is like to take that first step into a gym.”

Make your goals obtainable

Both women said that the number one reason for people not following through with their resolutions is that they set their goals too high, and when they don’t see the results they are looking for after a month, they start to give up. However, when small goals are set — and are attainable — people are than likely going to continue to set and reach them.

“People expect instant changes, but that is not how fitness works,” Westberg said. “It takes time and can be hard for people to accept that. Women especially, take a longer time to see the physical changes and benefits in our bodies from physical exercise.”

For McGuire, part of that entails people knowing their limitations, and finding confidence in their bodies. McGuire said that not everyone will obtain that image they are looking for right away, and need to understand that even though it may not show, they are getting healthier.

“Let’s say someone wanted to lose 25 pounds, and the weight wasn’t coming off as quickly as they wanted it to. There are so many other good things going on,” McGuire said. “Maybe they’re sleeping better, their cholesterol is going down, their heart’s getting healthier. I know you can’t see that form the outside, but there are many more things going into what’s happening inside versus just if your pants fit better.”

“People expect instant changes, but that is not how fitness works,” Westberg said.

“It takes time and can be hard for people to accept that.

Women especially, take a longer time to see the physical changes and benefits in our bodies from physical exercise.”

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Plain helps patients improve their lives through hormone therapy, weight loss, stress reduction

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BY RONNA LAWLESS GateHouse Iowa

elanie Plain opened a PrimeLife clinic in the Somerset neighborhood in the fall, with the goal of filling in the gaps that the medical field sometimes has trouble filling — helping people find balance, whether it’s with their hormones, diet, activity or stress.

Based on how she manages her own busy life, Plain is an expert at life balance. A married mother of four kids, working full-time in the emergency department at Story County Medical Center, running two PrimeLife locations (in Ames and Webster City), and training for a triathlon, Plain knows what it takes to stay physically and mentally healthy while dealing with life’s stressors.

In her role at PrimeLife, Plain focuses on hormone therapy, functional medicine and help with lifestyle changes. Emily Goldsberry, ARNP, offers primary care at PrimeLife.

In a nutshell, Plain (her patients call her Mel) practices lifestyle-based medicine. “It’s so simple. Our system has complicated medicine so much now that we kind of forget what the basics are,” she said. “That’s why I created this — so we can fill in those gaps and say, ‘How are you?’ and take the time to really learn the answer to that question.”

In a regular primary care visit the face-to-face time is about seven minutes, Plain said, but at her PrimeLife office, a patient can expect to see her for anywhere from a half-hour to an hour, depending on what they’re working on.

“I think this is truly the way medicine should be practiced,” Plain said.

“It’s so relaxing. We’re not rushed. This is the happiest medicine I’ve ever practiced.”

Combining her personal experience with her vast medical experience, Plain believed starting PrimeLife would offer services to many people who need help regulating their hormones, destressing, losing weight and having an overall healthy life.

“I’ve worked in the ER for over 12 years and I’ve been doing primary care as well,” Plain said. “But my undergrad is in exercise and sport science.”

As a result, she has worked with people in the age range from teenagers to people at the end of their lifespans.

“What I’ve seen is that the people who are active and exercising and eating well just do so much better than the people who don’t,” she said.

“I’ve seen people in their 70s who are living well and are healthier than people in their 30s who aren’t and as a result are pasty, puffy and toxic.”

Plain is a certified physician assistant and is the owner and director of PrimeLife. She is an advanced practice clinician with a solid history of medical experience in both emergency and primary care settings and is PLAIN, page 14 FACETS | JANUARY 2018 | 13

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PLAIN continued from page 13

one of the few clinicians in central Iowa specializing in bioidentical hormone therapy for both men and women.

She is committed to helping her patients achieve overall wellness through functional and integrative medicine practices.

PrimeLife encompasses 20 years of specialty training including integrative and functional medicine, exercise physiology, massage and nutritional therapies.

In Webster City, Plain has worked in collaboration with Dr. Don Woodhouse of Advanced Family Medicine since December of 2014. She’s owned and directed the PrimeLife office in Ames at 2613 Northridge Parkway since September.

Hormone Therapy Options Bioidentical hormone replacement therapy is for those who want to improve energy levels, libido, get back into balance and feel great, Plain said.

Hot flashes, low libido, brain fog and low energy are some of the symptoms that can be caused by low estrogen.

PrimeLife targets hormonal imbalances through testing and monitoring and provides you with a 14 | FACETS | JANUARY 2018

personalized program based on your unique biochemical profile.

“You can start to see a difference in three days, and then about a week in is when you can really start to tell improvement,” Plain said.

PrimeLife also offers non-hormonal services for menopause and peri-menopause for patients who can’t take hormones. “We really have a lot of options,” Plain said.

PrimeLife is the first clinic in Iowa to offer SottoPelle bioidentical hormone replacement therapy. SottoPelle is the industry leader in providing BHRT just as baby boomers are discovering how holistic, natural methods of medicine can improve their quality of life.

SottoPelle is different. The hormone replacement pellets are comprised of the highest quality botanical ingredients, formulated to precisely match the hormones that naturally occur in the body, with no fillers or artificial ingredients, Plain said.

The pellets are administered subcutaneously pellet delivery system provides safe and effective BHRT. This method of delivery allows for steady, around-the-clock, low doses of hormones that your body was once able to produce on its own, without the surges or steep drops in blood levels as with other methods.

With the pellets in place, you won’t have to change patches, rub on creams or remember to take a pill.

women’s health Pellet implants can even deliver more hormone when the body needs it, like during exercise or periods of stress because dosing is regulated by your physiology.

PrimeLife offers integrative and functional medicine consulting. Plain works with motivated individuals struggling with various health conditions to give them the building blocks they need for a total health transformation.

“Together we evaluate your current medical treatments, as well as any complimentary or alternative treatments you are using, and create plan of action specifically tailored to your needs,” Plain said.

Essentials Program Plain also offers a service called the PrimeLife Essentials Program, which lasts six to eight months.

It’s a comprehensive health and personal optimization program that is personally designed for anyone looking to elevate their wellness or restore vitality.

The program may include functional medicine practitioners, health coaches, life coaches, holistic nutritionists and other healthcare providers.

Functional lab testing helps evaluate PrimeLife patients’ health on a cellular level. “This testing is different from traditional testing because it helps evaluate

the root cause of your health challenges instead of just diagnosing you,” Plain said.

After reviewing the lab results and evaluating a patient’s mineral and nutrients demands, Plain and her staff will recommend a personalized supplement program.

The PrimeLife Method evaluates the six pillars of health. These include energy production; detoxification and oxidation; brain health and mindset; diet and digestion; stress, hormones and inflammation; and lifestyle and environment.

To encourage deeper healing, and eliminate blind spots PrimeLife also offer additional services such as: n Life Coaching to help you move past blocks that are keeping you from achieving your highest potential and help you to meet and exceed your goals n HeartMath Training for weight loss and stress management. Similar to biofeedback, HeartMath teaches patients to influence their heart rate by focusing on their breathing. “It’s an amazing method of stress reduction,” Plain said.

“We’ve had some great success here at PrimeLife, and I think it’s because we can offer the time with each patient,” Plain said. “I can’t do the work for you, but I can really, really help you through it.”

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women’s health

Eating too much sugar can hurt your health,

BY MARLENE CIMONS Special to the Washington Post

and for some it’s actually addictive

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ho hasn’t been in a relationship we know is bad for us, but one we just can’t quit? For many people, it’s like that with sugar.

Breaking up is hard to do.

“People generally know that sugar isn’t good, but they don’t appreciate how powerfully negative it really is,” says Donald Hensrud, medical director of the Mayo Clinic Healthy Living Program. “If you look at all the things in our diet we can change, pulling away from refined or added sugar will do more good than anything else.”

Nutritional experts don’t suggest that you abandon 18 | FACETS | JANUARY 2018

the sugar that occurs naturally in fresh and frozen fruit.

Rather, they’re talking about the stuff that you add to cookie dough or sprinkle onto your morning oatmeal.

Sugar has many forms (high-fructose corn syrup, maltose, dextrose, maple syrup, brown sugar, molasses, raw sugar and honey, among others), but it’s still sugar. Manufacturers put it in countless processed foods, including soda, packaged cereals, ice cream, pastries, candy, flavored yogurt, granola bars and dried fruits. It’s also added to such products as salad dressings, ketchup and pasta sauces.

Eating too much sugar contributes to numerous health

women’s health problems, AmeriOver the past can adults’ including 30 years, Ameri- consumpweight gain, tion of sugar Type 2 diacan adults’ conbetes, dental increased by sumption of sugar more than 30 cavities, metabolic synfrom increased by more percent, drome and 228 caloheart disease, than 30 percent, ries a day to 300, accordand even from 228 calories a ing to a study indirectly to cancer day to 300, accord- released last year. “This because ing to a study is equivalent of certain eating an cancers’ relareleased last year. toadditional tionship to obesity. It also 15 pounds can keep you sugar “This is equivalent ofa year,” from consuming healthto eating an addi- Hensrud ier things. sayes.

“Kids who are tional 15 pounds of For many drinking sugyears, satsugar a year.” ar-sweetened urated and beverages trans fats aren’t drinking milk,” Hensrud were regarded as the big dietary says. villains. While some fats are Between 2003 and 2010, unhealthy, experts now believe Americans consumed about 14 it is wiser to focus on cutting percent of their total daily calback sugar than on paring fats. ories from added sugars, much “Quality sources of red meat, of it from sugar-sweetened bevlike grass-fed bison, beef and erages, according to the Centers yak, are a great source of minfor Disease Control and Preven- erals, (conjugated linoleic acid) tion. But the 2015-2020 Dietary and protein, which will provide Guidelines for Americans rechealth benefits to our bodies,” ommend an intake of added says Jessica Murgueytio, a clinical dietitian in Bethesda, Marysugar of less than 10 percent land. Most people do better limof calories. In a 2,000-calorie iting saturated fat — red meat daily diet, that means less than 200 calories. Ten percent would has high levels of saturated fat — than they do sugar, “priamount to about 50 grams of marily because saturated fats sugar, according to Hensrud, don’t have the same addictive who points out that food labels quality” as sugar, she adds. list sugar-per-serving in grams, Indeed, when people say making it easy to calculate.

(With four grams to a teaspoon, they have a sweet tooth, they really are suffering from a that’s about 12 teaspoons.) “sweet brain” — because While the World Health that’s where sugar rules. Sugar Organization also recommends resembles other abused suba 10 percent limit, it stresses stances in that “it is reinforcthat 5 percent would be even ing and can change how you better. That amounts to less feel,” says former Food and than one serving (about eight Drug Administration Commisounces) of a typical sugary drink, according to WHO. “The sioner David Kessler, whose 2009 book “The End of Overlower the number, the better,” eating” describes the science Hensrud says. behind Americans’ obsession Over the past 30 years,

with sugar. “It’s rewarding. And it’s self-administered.”

Past memory of eating sweet things produces cues that induce the craving for more, he adds. “I had that chocolate chip cookie in the past, and it changed how I feel. I had the momentary bliss from the consumption of sweetness, and that makes me want more,” he says.

“Sugar is an effective agent that produces excess calories and stimulates further eating. That’s why the old saying ‘A calorie is a calorie’ is a fallacy.” The source of that calorie matters, he says.

Animal studies have shown that sugar releases opioids and dopamine in the brain, which suggests that sugar dependence is real. “Consuming large amounts of added sugar activates the reward center and makes us want to eat that food again,” Murgueytio says.

When this happens, “you can have increased cravings for sugar, feel a lack of control when around sugar, and also increased tolerance for sugar, which causes one to eat more to feel the same impact.”

Artificial sweeteners don’t help because they can have the same effect. “Artificial sweeteners in small amounts, like one pack in your coffee or tea, are safe and not harmful, but having large amounts, like in diet sodas and sugar-free candies daily, can make sweet cravings a lot worse,” Murgueytio says.

Recent research suggests that a high intake of artificially sweetened products can result in increases in body fat, waist circumference and body mass index.

This is, of course, the best of SUGAR, page 20

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times and the worst of times to end it with sugar — the best because most people have their biggest weight gain between Thanksgiving and New Year’s (and often can’t get rid of it) and the worst because there are so many holiday temptations.

Save the sweets for special days, like Christmas morning and New Year’s Eve, and avoid them when they matter less, like at 3 p.m. in the office. At parties, don’t stand by the buffet table. Freeze your leftover desserts, or send them home with family or friends. Try to stay out of grocery store food aisles that feature sugary holiday treats, and avoid gourmet and specialty shops whose shelves seem to be overloaded with them this time of year.

As for the remainder of the year, read the labels on your unopened processed foods. If they have high levels of added sugar per serving, several grams, for example, return them to the store. Use the store credit to buy fresh fruit.

If you drink fruit juice, dilute it with unflavored club soda or seltzer. Gradually reduce the amount of sugar you put in your coffee and tea. You’ll get used to it. Make

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your own salad dressing. If you think you can stop with just one small piece of chocolate, great. But stick to the dark variety, which has less sugar than milk chocolate (and has some health benefits of its own).

Restaurant eating can be tough. Put olive oil and vinegar on your salad, and have grilled chicken or fish — no sauces. Skip the mixed drinks and cocktails and switch to a dry wine. Avoid baked goodies, and have fresh fruit for dessert.

You can live without sweetness, Kessler says. “If you moved to a continent where there was no sweetness, you would adapt,” he says. “After a while, if you couldn’t have access, you would stop wanting.”

But if you must, retrain your palate to appreciate the sweetness of foods in their natural state. Fresh fruit has sugar, but it also has water, fiber and other nutrients.

The average candy bar has 270 calories. A small piece of fruit has about 60. You can eat an apple, an orange, a pear and a peach and get fewer calories than in that one candy bar.

You can end that toxic relationship. “Sugar does have a powerful hold on us, but there are ways to separate gently,” Hensrud says. “If you can’t totally break up with sugar, consider finding a new partner — in fruit.”

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Bad Dental Habits to Break in 2018

BY RONNA LAWLESS GateHouse Iowa

O

ne of the New can help prevent tooth Year’s resodecay. lutions you should consider can 5. Storing Your help keep your mouth Brush Improperly healthy: Replace your When you’re done toothbrush. brushing, keep your Your toothbrush toothbrush upright should be replaced and let it air dry in every three to four the open. Don’t keep months, according to your toothbrush in the American Dental a closed container, Association. An old where germs have toothbrush can have more opportunity frayed and worn bristo grow, and if your tles that are less effectoothbrush is in a tive at cleaning your holder next to another, Resolve to replace your toothbrush four times in 2018. Those frayed teeth. keep them separated bristles are not as effective. Photo by aridhamayanti/Wordpress.com Even if you have like the photo above. trouble keeping New Year’s resolutions, 6. Using a Brush these dental habits shouldn’t be too 3. Brushing Too Hard with Hard Bristles hard to break: Be gentle with your teeth. You may Soft bristles are the way to go. You think brushing harder will remove don’t want to use medium or hard 1. Keeping Your Toothbrush for more leftover food and the bacteria bristles because these may wear Too Long that loves to eat it, but a gentle brush- down the outer shell of your teeth and ing is all that’s needed. Too much Make a resolution to change your may cause sensitivity when eating or pressure may wear down the hard, toothbrush with every season this drinking cold food and beverages. year. Frayed and broken bristles won’t outer shell on your teeth and damage your gums. keep your teeth clean — these are 7. Improper Brushing Technique signs it’s time to let go. When you’re Get your best brush with these 4. Brushing Right After Eating shopping, look for one with the ADA steps: First, place your toothbrush If you feel the need to clean your Seal of Acceptance. at a 45-degree angle to the gums. teeth after eating or drinking, wait Then gently move the brush back and at least 30 minutes before brushing, 2. Not Brushing Long Enough forth in short strokes that are about Your teeth should be brushed for a especially if you have had something the width of a tooth. Next, brush the acidic like lemons, grapefruit or soda. outer surfaces, the inner surfaces and full two minutes, twice per day. Most Drink water or chew sugarless gum of us fall short of that. The average the chewing surfaces of the teeth. with the ADA Seal of Acceptance to time most people spend brushing is Finally, to clean the inside surfaces help clean your mouth while you are 45 seconds. Try setting a timer. Or of the front teeth, tilt the brush vertically and make several up-and-down turn on one of your favorite songs that waiting to brush. Chewing sugarless strokes. gum for 20 minutes following meals lasts about two minutes.

FACETS | JANUARY 2018 | 21

beauty

BY RONNA LAWLESS GateHouse Iowa

Keep your skin

HEALTHY THIS WINTER

W

hen Iowa’s winter weather hits, it can wreak havoc on our skin and hair. Dry skin can flake, itch and

crack.

To care for your skin this winter, the American Academy of Dermatology offers these tips: 1. Keep baths and showers short. Use warm, not hot water, and a mild cleanser.

Gently pat the skin dry.

2. Apply moisturizer after getting out of the bath or shower. Ointments and creams tend to be more effective than lotions.

3. Read ingredients on skin care products.

Deodorant soaps, alcohol-based toners and products that contain fragrance can irritate dry, sensitive skin.

4. Use a humidifier to add much-needed moisture to the air.

5. Wear soft fabrics that breathe, such as 100 percent cotton. If you want to wear wool and other rough fabrics, wear a soft fabric underneath.

6. Don’t skimp on hand washing, which can remove harmful bacteria and viruses. If you need to wash your hands frequently, hand Petroleum jelly can be an inexpensive and effective treatment for dry skin this winter. Photo by Med Chaos via Wikimedia Commons sanitizers are a good alternative.

7. Apply hand cream after each hand cuticles, lips and peeling nails; preventing chafing when washing. If more relief is needed, dab petroleum jelly on your hands before bed. If your hands are running or biking; protecting kids’ scrapes and bumps; frequently immersed in water, wear waterproof gloves to and applying as a diaper ointment. help protect them.

11. For dry skin, add a few cups of whole milk to bath8. Don’t forget to use sunscreen. The sun’s rays can still water to moisturize and renew skin.

12. For chapped lips, take a clean toothbrush and be damaging even though the temperatures are low. Sunscreen prevents sun damage that can lead to wrinkles, gently exfoliate the skin to remove excess skin. Then, age spots and even skin cancer. apply, your favorite lip balm.

9. Get the most from your body moisturizer. In the 13. Avoid any face products with alcohol, and switch to winter, apply it to damp skin as soon as you get out of the a milder face wash and a thicker moisturizer for the colder shower to lock in the moisture. season.

10. Consider using petroleum jelly. This common, inex14. If you have dry, irritated eyes, keep non-medicated pensive product has several uses for skin care includsaline tears or eye drops close by to replenish eye moising: moisturizing rough, cracked feet, elbows, hands, dry ture as needed.

22 | FACETS | JANUARY 2018

beauty

5 TIPS TO KEEP HAIR HEALTHY THIS WINTER DEEP CONDITION — We all need tender loving care from time to time, and our hair isn’t any different.

Treat your hair once a week to a deep conditioning treatment to replenish and lock in moisture lost from dry air. Not only will this help soften frizzy and brittle hair, but it will also create stronger, shinier hair.

WASH LESS — Since cold air already dries out hair, there isn’t a need to wash it every day. Doing so may strip your hair of its natural oils and dry it out even more. Cut back to washing your hair two or three times a week, and your hair should be able to retain the extra moisture.

TRIM REGULARLY — Wind can cause split ends, along

BY RONNA LAWLESS GateHouse Iowa

with dry, brittle hair.

Getting a trim every six to eight weeks during the winter months will help keep hair healthy and strong, and reduce the chances of getting split ends.

and straighteners as much as possible. If you do need to use them, the best hair damage solution is to ap-

ply a leave-in conditioner or heat-protective product first, and then follow with a blow dryer on low heat.

COOLER SHOWERS — Try to resist the urge to take hot showers when it’s cold outside. Hot water tends to strip moisture from your hair, and your hair needs all the moisture it can get during the winter. Instead, try to take a warm or lukewarm shower for 10 minutes or less to prevent hair from becoming dry.

GO NATURAL — Winter weather is hard enough on your hair without adding in any styling tools. If you can, try to avoid using blow dryers, curling irons FACETS | JANUARY 2018 | 23

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BY MICHAEL AUSTIN Chicago Tribune

Floral, sunny rosé fights back winter’s chill

S

everal years ago, the sky ablaze with early-evening sunlight, a formidable selection of rosé bottles in front of me, I thought, “Maybe this time it’s for real.”

That summer event was designed to promote rosé drinking, to impress upon people that there was nothing wrong with enjoying a glass of pink wine. The aim of such events was to suggest that rosé was actually cool, or fashionable, or whatever.

My hopeful “this time” notion was bolstered by where I was at the time — standing on a terrace, a packed public bar surrounded by skyscrapers and concrete. It was not the South of France, or a seaside village in Spain. It was a northern metropolis of the USA, with stylish people sipping shades of pink in nearly every glass: subtle rose petal, vibrant onion skin, slick salmon and bolder hues inching toward backlit cranberry juice.

For those who had been frightened away by white zinfandel or some other too-sweet version of pink wine, it was time to try this genteel style again (or for the first time).

By the looks of things on that terrace, one could have predicted that drinking rosé would soon be a year-round activity.

Alas, that doesn’t appear to be the case, but I am here to make the case for drinking the pink stuff through the

A glass of rose with a wintry meal on Tuesday, Nov. 28, 2017 in the Tribune studio. Styling by Mark Graham. Photo by Brian Cassella/Chicago Tribune/ TNS 24 | FACETS | JANUARY 2018

winter. For those of us who will be slogging through the dreary dim of the season, this beautiful wine style is at the peak of its power.

How could you not long for fresh bursts of strawberry, watermelon and raspberry, among other lively fruits, when the leisurely days of summer have been filed to memory?

Rosé isn’t connected to any particular occasion, but it is definitely still associated with certain times of the year.

When we need rosé’s bright, floral qualities the most — in the dead of winter — there’s a disconnect.

Forget the spring-through-fall window of acceptable rosé drinking. Forget the outdoor, fair-weather habitat of pink wine. Open a bottle when the skies are gray, to call attention to the beauty of the wine, especially when the world around you is lacking the beauty it possessed even quite recently. Celebrate the quirky juxtaposition.

Rosé is a fine partner for a variety of lighter foods — from olives, nuts and cheeses, to salads and light appetizers, plus seafood, roasted chicken and pork. With moderate amounts of alcohol and tannin, plus vibrant acidity and sometimes boatloads of lip-smacking fruit, rosé is a great wine style to just enjoy on its own. Pour a glass, drink in the visual beauty and sip away the gloom that the physical world is pushing at you.

Drink rosé slightly chilled, regardless of the temperature outside. Stick it in the refrigerator for an hour — as it warms, the wine will open up, in aroma and flavor. Or don’t focus on it that closely, and just use it as an accompaniment to your marathon Netflix viewing session.

Orchestrating your winter rosé drinking session is your call.

Whatever you do, though, do it with intention. Tell your friends you’re inviting them over specifically to drink rosé because, well, have you looked outside today? Put them in the mindset that you are putting yourself in, and all of the beautiful pink pieces will fall into place.

Long before I had my first taste of wine, my sisters used to fire up a heat lamp in our bathroom in the middle of winter, for the warmth and the light it provided. While temperatures outside hovered in the 20s, and the sky was as low and gray as an old mule’s belly, stepping into that bathroom on frigid mornings was like being teleported to Aruba in my footie pajamas. It was so bright in there, so inviting, so comforting. The lamp was like a miniature sun. You couldn’t look directly at it, but even with your eyes closed, you could feel its energy and power.

Drinking rosé can do that for you in the dead of winter if your mind is right. It can do it for you on any day, really. But these are the days when we need it most.

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Craving warm noodles in winter? SLURP THIS WAY

I

’ll make this brief: Sometimes, nothing but noodles will do. It’s chilly, I’m hungry, and all I want is to slurp up carbs from a bowl. Maybe it’s spaghetti with a simple marinara sauce.

Maybe it’s a soup like ramen, where the noodles come first and the broth (and everything else) after.

Or perhaps it’s something in between. That’s the appeal of a dish from “Veganomicon,” whose 10th anniversary edition is just out. Isa Chandra Moskowitz and Terry Hope Romero call it “The Ultimate Vegan Cookbook,” and it really is, with instructions for tempeh bacon, chickpea cutlets, nondairy milks and plenty more.

Over the past decade, I’ve made plenty of dishes from the book, some of them more involved and others simple, and one of the simplest combines udon noodles, shiitake mushrooms and kale in a miso-enriched broth.

It’s comfort of the highest order, but it’s not quite a soup; there’s just enough broth to give you something to sip after you’ve dispatched the noodles. The authors suggest adding seitan for extra heartiness, but that’s not (usually) my jam. Chickpeas, on the other hand? Yes, please.

They, along with the other vegetables, give me a little something to chew between slurps.

UDON WITH SHIITAKES AND KALE IN MISO BROTH 6 servings If you use a mild miso (yellow or white), you may want to add another tablespoon to get the same oomph in the broth.

Adapted from “Veganomicon, 10th Anniversary Edition: The Ultimate Vegan Cookbook,”

by Isa Chandra Moskowitz and Terry Hope Romero (De Capo Press, 2017).

Udon With Shiitakes and Kale in Miso Broth. Photo by Deb Lindsey/ Washington Post

Ingredients 8 ounces dried udon noodles (it’s okay to use one entire 8.8ounce package) 2 tablespoons vegetable oil 1 medium red onion, halved and then thinly sliced into half moons 6 ounces shiitake mushrooms, stemmed and sliced 3 cloves garlic, finely chopped 2 tablespoons finely chopped, peeled fresh ginger root 3 cups water 2 tablespoons mirin 3 tablespoons red miso (see headnote) 1 tablespoon low-sodium soy sauce, or more as needed 4 cups lightly packed chopped kale (from one 8-ounce bunch, stemmed) One 15-ounce can no-saltadded chickpeas, drained and rinsed

the oil, and once it shimmers add the onion and mushrooms; cook, stirring frequently, until the mushrooms are tender and the

BY JOE YONAN Washington Post

onion has softened yet still has a little crunch, 5 to 7 minutes. Stir in the garlic and ginger and cook, stirring, for another minute, until they are tender.

Add the water, mirin, miso and soy sauce, and bring to a gentle boil, then reduce the heat so the liquid is barely bubbling.

Stir in the kale and chickpeas.

Use tongs to toss the mixture until the kale has wilted and the chickpeas are warmed through, 2 minutes. Add the cooked udon, tossing and stirring the noodles in the broth for another minute or two. Taste, and add more soy sauce, as needed.

Serve it hot: Divide the udon and vegetables among serving bowls and spoon some broth over each serving.

Steps Bring a pot of water to boil over medium-high heat. Add the udon noodles and cook according to the package directions, 8 to 10 minutes, until tender. Drain and rinse under cool water.

Meanwhile, heat a large, deep saute pan over medium heat. Add FACETS | JANUARY 2018 | 25

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26 | FACETS | JANUARY 2018

How to saute mushrooms to crispy, browned perfection

When your mushrooms are nicely seasoned and brown on the bottom, toss or stir them in the pan. Photo by Abel Uribe/Chicago Tribune/TNS

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R

emember when Alice ate that mushroom in Wonderland?

“What can all that green stuff be?’ said Alice. “And where have my shoulders got to? And oh, my poor hands, how is it I can’t see you?”

Oh, dearie, dear, dear. Poor Alice. If only she’d boned up on the works of Timothy Leary before she listened to that Caterpillar.

No bother, though, because our mushrooms are of another sort altogether, and today we’ll discuss how various levels of heat affect our scrumptious fungus.

WHY YOU NEED TO LEARN THIS When it comes to mushrooms and the presentation thereof, the appropriate cooking method can be the difference between a genuinely delighted, “Yaaay!” and a disquietingly dyspeptic, “Ew,” from your assembled guests. Droopy beige mushrooms may be fine when submerged in a stew, but you don’t want them on a burger. For that, you want them, as Daffy Duck would say, “thauteed to a thucculent golden brown,” when they surely are one of life’s wee boons, even absent the psilocybin.

THE STEPS YOU TAKE Let’s begin with some vocabulary: Sauter is the French word meaning “to jump.” In the kitchen, two different types of shallow pans are called “saute pans.” The sides of a sautoir are straight up and down, like an elevator to the stars, whereas the sides of a sauteuse are as sloped as the shoulders of an angsty teen. (You can impress friends with this tasty little mnemonic amuse: Sautoir ends with the letter “r,” which stands for “right angle.” Sauteuse ends with that “ess” sound, which stands for “sloped” or “slanted” sides.)

While a straight-sided sautoir is best for shallow-frying chicken and pan-searing steaks, when you’re sauteing mushrooms (or anything else), a sauteuse is just what the doctor ordered. You probably have more than one clanging from a hook in your kitchen.

More vocab and a distinction: “Sweating” is a moist heat method of cooking in a small amount of fat over low heat. “Sauteing” is a dry heat method of cooking in a small amount of fat over high heat.

Sweated vegetables release water which, because of the low heat, pools in the pan and prevents the vegetables from browning. Sweated vegetables are appropriate as a base for soups, sauces, braises and stews.

Sauteing, on the other hand, with its high heat, evaporates any released water (hence the “dry heat” moniker). In this dry environment, our old pal Mr. Chemistry browns our veggies via something called the Maillard reaction. Maillard reactions begin in the mid-200-degree Fahrenheit range, above (and this is the important part) 212 degrees, the boiling point of water. Thus, if there’s water in the pan, the temperature must be lower than 212 degrees and the Maillard

reactions can’t occur and your product won’t brown.

Sauteed vegetables, then, are somewhat crisp and golden brown, like autumn, whereas sweated vegetables are soft and limp and not brown at all, like a ghost dumpling. Sweated mushrooms may even look a bit gray, as if they’ve just been accused of murdering the butler.

BY JAMES P. DEWAN Chicago Tribune

Here’s what you do to saute mushrooms: 1. Cut mushrooms into bite-size pieces: slices, quarters, halves. If they’re small, you can saute them whole, like grasshoppers.

2. Place your sauteuse over a flame in the likes of which the souls of your mortal enemies will roast eternally. When the pan is nearly smoking, like Willie Nelson, add just enough fat to coat the bottom. (A note about fat: I love clarified butter, but any high-smokepoint oil will work: canola, peanut, grapeseed oil, etc.)

3. Spread your mushrooms evenly over the bottom of the pan, no more than two layers deep, like an “SNL” after-party. In other words: Don’t overcrowd the pan. Here’s why: Cold mushrooms cool down your hot pan, causing them to sweat instead of saute.

4. Now, dig this: Once you add the ’shrooms to the pan, don’t touch them. Oh, I know you, and your inclination is to shake the pan or grab a spoon or spatula and poke a little, shake a little, poke a little, shake a little, poke, poke, poke, shake a lot, poke a little more.

Don’t you do it, though.

Not with a spoon, not with a knife, not with a spatula, not on your life. You should not poke them here or there.

You should not poke them anywhere.

I really shouldn’t have slammed that third martini.

Anyway, wait a minute until the pan comes back up to temperature, then leave it a bit longer, until the mushrooms start to brown.

5. Season with salt and a grind of pepper. You could even add a bit of minced garlic or shallots.

6. When your mushrooms are nicely seasoned and brown on the bottom, toss or stir them in the pan. They’ll be done in under a minute, after which you can serve them immediately over a seared rib-eye, stir them into your favorite sauce or hold onto them to make omelets tomorrow morning.

FACETS | JANUARY 2018 | 27

savor Lidia Bastianich shows how to ‘Celebrate Like an Italian’ with bruschetta

BY JILL WEDHOLT SILVA Kansas City Star

L

idia Bastianich knows how to shortcut even the simplest of recipes.

When I asked the popular PBS cooking personality for holiday cocktail party tips during a Chow Town Facebook Live, she chose a trio of bruschetta from her latest cookbook “Lidia’s Celebrate Like an Italian.”

Bruschetta is the Italian word for is a popular appetizer served in restaurants. It’s a deceptively simple appetizer — one even non-cooks can prepare.

“It looks like you’ve worked all day, and you can use leftovers,” she says. “Even the bread can be from yesterday. It will revive.”

Bruschetta (pronounced broo-SKEH-tah) is Italian meaning “to roast over coals.” Simply toast bread, rub each slice with a garlic clove and then brush each slice with olive oil (you don’t want to change the fresh flavor of the olive oil by exposing it to heat) and top.

Lidia provided the following recipes, and she also shared time-saving tips that went beyond the printed recipe.

Finally, add a signature beverage — a single cocktail or punch that guests can make on their own — and this holiday season you’re ready to toast your way to health and happiness surrounded by friends and family.

BEEF AND ARUGULA BRUSCHETTA (BRUSCHETTA CON TAGLIATA E ARUGULA) For an elegant starter, make this with thinly sliced cold beef tenderloin and your own homemade giardiniera.

Lidia Bastianich makes a simple, but beautiful and delicious, bruschetta, the perfect appetizer to serve at holiday dinners. Photo by Tammy Ljungblad/ Kansas City Star/TNS 28 | FACETS | JANUARY 2018

For a super-quick version, use sliced rare roast beef and giardiniera from a good deli.

Makes 16, serving 8 as a first course, more as part of an antipasto buffet 16 1/2-inch-thick slices hearty country bread 2 cups drained giardiniera, plus 2 tablespoons of the brine 2 tablespoons extra-virgin olive oil 2 cups loosely packed baby arugula, coarsely chopped Kosher salt, to taste 1 pound rare beef tenderloin, cooked rare to medium, thinly sliced (or 1 pound thinly sliced rare roast beef from the deli) Lightly toast or grill the bread on both sides. In a large bowl, toss together the giardiniera, olive oil and brine.

Add the arugula, and toss gently. Taste, and season with salt if necessary.

Layer the beef on the bread. Top with the giardiniera mixture, and drizzle with any juices left in the bowl.

Serve immediately.

Lidia tip: Look for giardiniera, a medley of pickled vegetables, available jarred in the pickle aisle at most grocery stores or at delis.

CANNELLINI AND PANCETTA BRUSCHETTA (BRUSCHETTA CON CANNELLINI E PANCETTA) The beans can be made a day ahead; just warm them up before serving. This recipe might give more beans than you need, but they will keep for several days and also freeze well. Stir them into soup, or serve as a side dish next to a big grilled steak. In a pinch, canned cannellini can be used. Drain them and sauté them with the oil and parsley for a few minutes, until warm.

Makes 16 1 pound dried cannellini beans, soaked overnight 1 large carrot, finely chopped 1 large stalk celery, finely chopped 2 fresh bay leaves 1/4 cup extra-virgin olive oil, plus more for drizzling 1 teaspoon kosher salt 1/4 cup chopped fresh Italian parsley 16 thin slices pancetta 16 slices country bread, about 3 inches long each, grilled or toasted Drain the soaked cannellini, and put in a pot with water to cover by 2 inches. Add the carrot, celery, bay leaves, and 2 tablespoons of the olive oil. Cover, bring to a simmer, and cook until the beans are tender, about 1 hour.

Uncover the beans, and simmer to reduce the cooking

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Bruschetta, the perfect holiday appetizer, made simple by Lidia Bastianich at Lidia’s restaurant in Kansas City, Mo. Photo

by Tammy Ljungblad/ Kansas City Star/TNS

liquid down so it just covers the beans, about 5 minutes.

Remove from the heat, season with the salt, and let cool until just warm.

Drain the beans, and toss with the remaining 2 tablespoons olive oil and the parsley.

Meanwhile, lay the pancetta in a nonstick skillet (you may have to do this in batches), and cook over medium heat until crisp. Drain on paper towels.

To serve, mound some of the warm beans on the bread slices on a platter. Drizzle with a little more olive oil.

Break the pancetta into shards, and set them on top of the beans.

Lidia tip: You can shortcut preparation of cannellini beans by draining and rinsing a can of these Italian beans and seasoning with olive oil and a sprig of rosemary.

BRUSCHETTA WITH PROSCIUTTO AND FIGS (BRUSCHETTA CON PROSCIUTTO E FICHI) If you have any leftover balsamic reduction, it is good drizzled over cooked vegetables or chunks of Grana Padano.

Makes 6 1 cup balsamic vinegar 2 teaspoons honey 1 fresh bay leaf 6 thick slices country bread, grilled or toasted on both sides, still warm Extra-virgin olive oil, for drizzling Kosher salt 6 ripe figs, thickly sliced 12 thin slices prosciutto Combine the vinegar, honey, and bay leaf in a small saucepan. Bring to a boil, and cook until thick and syrupy and reduced to 1/3 cup, about 5 to 6 minutes. Let cool. Discard bay leaf.

Drizzle the warm bread with olive oil, and season with salt. Lay the fig slices over the bread. Drape the prosciutto over the figs.

Drizzle with balsamic reduction. Serve.

Lidia tip: Fig jam works well if figs aren’t in season. Or dried figs can be pureed in a blender or food processor with the addition of a few tablespoons of lemon juice, or even bourbon.

FACETS | JANUARY 2018 | 29

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Garlic-Rosemary White Bean Toasts take all of 15 minutes to whip up with ingredients that are easy to keep on hand — so it's perfect for surprise guests. Photo by Deb Lindsey/Washington Post

Company-worthy appetizers, healthful and straight from your pantry

30 | FACETS | JANUARY 2018

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ne of the most joyful things about this season is that friends and family drop in to visit. But that can also be one of the most stressful parts, considering all the elements you'd like to have in place when they come by — not the least of which is having a delicious nibble to serve.

With that in mind, consider this recipe your holiday pressure-release valve. It's a memorable Mediterranean bite of crunchy toast topped with coarsely mashed white beans with lemon, garlic and rosemary, finished festively with a drizzle of extra-virgin olive oil and a sprinkle parsley and crushed red pepper flakes. It takes all of 15 minutes to whip up with ingredients that are easy to keep on hand — so it's perfect for surprise guests - or you can make the toasts and the beans a few days in advance and pull it all together at the last minute.

The dish has a modern, rustic elegance; it is a nice savory break from all the cookie action, and it pairs well with many beverages you might be pouring at this time of year, including a cup of tea or hot cider and a glass of red wine. Most importantly, it is a genuine pleasure not just for the guests, but for the host as well.

Garlic-Rosemary White Bean Toasts

6 servings From nutritionist and cookbook author Ellie Krieger.

Ingredients 3 tablespoons plus 2 teaspoons extra-virgin olive oil 6 medium slices crusty, whole-grain bread (about 5 ounces total) 1 clove garlic, minced 1 teaspoon chopped fresh rosemary One 15-ounce can no-salt-added cannellini beans, drained and rinsed 2 tablespoons fresh lemon juice 1/4 teaspoon salt 2 teaspoons chopped fresh parsley Pinch crushed red pepper flakes

BY ELLIE KRIEGER Special to the Washington Post

Preheat the oven to 400 degrees. Use 1 tablespoon of the oil (total) to brush the slices of bread on one side. Arrange the slices on a baking sheet, oiled sides up; toast (top rack) for about 10 minutes, until browned and crisp.

Heat 2 tablespoons of the oil in a medium skillet over medium heat. Once the oil shimmers, add the garlic and rosemary; cook for 1 minute, stirring, then remove from the heat.

Add the beans, lemon juice and salt. Use the back of a spoon or a fork to mash some of the beans, creating a mix of mashed, whole and partially mashed beans.

Spread each toast with the bean mixture, then use the remaining 2 teaspoons of oil to drizzle over each portion. Sprinkle with the parsley and crushed red pepper flakes.

FACETS | JANUARY 2018 | 31

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