BHG - March 2022 by Lawrence Ambrocio

MARCH 2022 BHG.COM

[ THE FOOD ISSUE]

ON-TREND RECIPES WEEKEND GATHERINGS CREATIVE KITCHEN UPGRADES

SPICE MARKET CARROT CAKE

p. 58

a slice of sprıng ES

T HI I K DEA D N A S FOR E L YOU R TAB

H C

N E

A. River Oaks 3-Piece Sofa & Nesting Tables Set with Patio Cover, $542.00 B. Teal Knotted Woven Pouf, $49.00 C. Assorted Toss Pillows, from $13.78 each D. Premium Ibiza Stripe 9’ Patio Umbrella, $59.67 E. River Oaks 2-Piece Swivel Gliders with Patio Covers, $ 542.00 F. Stripe 7’ x 10’ Rug, $99.00 Online only

CONTENTS MARCH 2022

VO LU M E 1 0 0

NUMBER 3

life in color 70 W E E K E N D S WITH UBI

Easy, casual style is the mantra when this California family hosts friends for the weekend.

78 A L L-AC C E S S PA S S A universal user-friendly home with improvements we all can learn from.

86 S M A L L B U T M I G H T Y Powerhouse seeds add nutrients as well as crunchy ﬂavor.

30 C O L O R Think pink for spring in warm blush tones.

32 O R G A N I Z I N G

Waste not, want not with our fridge, freezer, and pantry storage ideas.

38 K I T C H E N This kitchen has the formula for a timeless, collected look.

44 I D I D I T ! A DIYer lightens her laundry room with style and color.

48 O U T D O O R L I V I N G Play up your

54 T H E D I R T No garden space? No problem with microgreens you can grow indoors.

food

58 D E S S E R T S An updated carrot cake with spicy zing.

60 ON THE C OV E R P H OTO CARSON D OW N I N G PRODUCER STEPHANIE HUNTER FOOD ST YLING JENNIFER PETERSON

70 in every ıssue

4 EDITOR’S LETTER 6 BHG.COM 92 C O O K B O O K 108 S T Y L E M A K E R

life

12 C E L E B R AT E St. Paddy’s shamrocks.

14 T H R OW B AC K 16 PA S S I O N P R O J E C T Brands with

a deeper purpose.

20 S K I L L S Bad smells be gone.

| March 2022

60 T R E N D S A look at what we’ve cooked up over the decades—and what we want to make today.

beauty

25 P R O M OV E S Expert tips for pampering curly hair.

better

98 T H E G U I D E 100 H E A LT H

28 T E S T- D R I V E

Maximize the power of antioxidants.

Make your smile brighter.

106 P E T S Yes, your pets need their teeth brushed too.

PHOTOS: (CHAIR, CAKE, STROGANOFF) CARSON DOWNING, (FAMILY) THAYER GOWDY

personality with our plant and container combos for the patio.

FOR SERVICE ON YOUR SUBSCRIPTION, INCLUDING CHANGE OF ADDRESS, WRITE TO: BETTER HOMES & GARDENS CUSTOMER SERVICE, P.O. BOX 37449, BOONE, IA 50037-0449. PLEASE ENCLOSE YOUR ADDRESS LABEL FROM A RECENT ISSUE. OR VISIT US AT BHG.COM/MYACCOUNT.

home

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EDITOR’S LETTER “Crisp, crinkly, and delectably cool—there’s something about a salad bowl tossed at the table or borne in all glistening from the kitchen that’s turned even saladhating husbands into lusty rooters for green toss-ups,” wrote cookbook author Meta Given in her July 1938 article for BH&G titled “Toss That Salad.” Now in our 100th anniversary year, we editors still enjoy the timeless simplicity of an easy salad. But did Better Homes & Gardens invent it, as we’ve often bragged? That’s hard to prove, but we did repeatedly promote the idea of tossing greens in a maple bowl with wooden salad tongs. We pride ourselves on being trend leaders. We introduced the chef’s salad in 1949, promising that the addition of hearty proteins would please the men in the family. In fact, a lot of ink was spilled on pleasing husbands, fathers, and sons back in those days (we take a more modern approach to gender roles in our content today and imagine that anyone can participate in homemaking however they like). In 1935, Emory Thurston wrote a rather militant but humorously intended piece, “Salads for Men,” in which he insults bridge club fare like candle salads (google it please) and praises the simple joys of a few delicate greens tossed in a bowl. Mixing the salad at the table was typically shown as the domain of the male head of household, kind of like carving roast beef or a turkey. Other trends include an emphasis on growing your own fruits and vegetables, for budget reasons as well as for health. “Most Americans are not sufficiently herbivorous for their own good,” we wrote in March 1923. And that’s a message we still try to promote (see our food editor and nutrition expert Jan Miller’s story, page 60). In a 1922 article titled “New and Useful Fruits from Other Countries,” the magazine introduced our readers to novel varieties like alligator pears (aka avocados), jujube fruits, and Chinese pears. In case you thought entertaining with cheese boards was something new, during WWII, the wonderfully named Clementine Paddleford promoted highly decorated cheese platters that featured solely American cheesemakers due to European imports being halted. We have always been at the forefront of home cooking, both in our pages and in our best-selling Red Plaid New Cook Book. Even though we love looking back through our rich history, this food issue keeps its eyes ﬁrmly forward with new ﬂavors, technology, and recipes that will become beloved standbys. So the next time you STEPHEN ORR, slice a few alligator pears into your Editor in Chief tossed salad bowl, please think of us. instagram @steporr

did we invent the

A green salad might be simple, but that’s exactly what made it modern back in the 1930s.

LET TERS + COMMENTS BHGEditor@meredith.com SUBSCRIP TION HELP BHG.com/MyAccount or email us at BHGcustserv@cdsfulfi llment.com or call 800/374-4244

| March 2022

PHOTO: MELANIE ACEVEDO/SARAH LAIRD

TOSSED SALAD?

what ’s trending online

Start Crafting Ready to pick up a new crafting hobby but not sure where to begin? We break down the costs and supplies you’ll need to take up knitting, embroidering, quilting, and more. BHG.com/CraftCost

Celebrate St. Paddy’s Day Snack and play your way through the most Irish day of the year with our holiday-themed ideas. Embark on a scavenger hunt, craft Irish-inspired decor, or try our recipe for mint shamrock shakes, right. BHG.com/StPats

| March 2022

[FOLLOW

US]

TikTok

We’re kicking off our centennial with throwback gardening hacks, DIY videos, and more on TikTok. Hover your smartphone camera over this code to follow BH&G on TikTok.

PHOTOS: (CRAFT CLOSET) KIM CORNELISON, (MILKSHAKES) CARSON DOWNING

Pour your heart into every morning.

Breakfast with a whole lotta heart.

*Three grams of soluble fiber daily from whole grain oat foods, like Cheerios™ cereal, in a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. Cheerios cereal provides 1.5 grams per serving. Honey Nut Cheerios™ and other flavors shown provide 0.75 grams per serving.

Highlight St. Patrick’s Day with a pressedclover clay charm. Make a few extras to gift.

shamrock central Oxalis, known as shamrock plant for its cloverlike leaves, stars in this spring planter. Start with a shallow bowl lined with pebbles and filled with potting mix. (If it has no drainage hole, take care not to overwater.) Just off-center, add one purple and one green oxalis. Sprinkle three trailing baby’s tears around the perimeter; fill in with two striated inch plants. A viola in the middle lends color so this planter can take you through St. Pat’s and past Easter.

LUCKY CHARMS On waxed paper, roll air-dry clay to ³⁄8" thick; cut shapes with a craft knife. Arrange small plants on cutouts and lightly press them into the clay. Remove plants and insert a skewer about ½" into bottom of each shape. Let dry overnight, ﬂip, and dry again. For color, dab on a 2:1 mix of craft paint and Mod Podge. Once totally dry, seal with ﬁnish spray and reinforce picks with superglue. Hover your phone camera over the code for more St. Patrick’s Day crafts. Q

| March 2022

BY: ELLA FIELD; PHOTOS: CARSON DOWNING; CRAFTS BY: KIM HUTCHISON; PRODUCED BY: SCOTT J. JOHNSON

elevate the everyday

C E L E B R AT E

D A B

The smart dental treat

throwback If our past March issues have a theme, it’s sweet, spring-y anticipation. Enjoy a few of our favorite ways to jump right in to the season.

TRIED AND TRUE We stand by these tips from decades past.

1924 Ready to start your seeds? As we advised years ago, cover your flats with a sheet of glass until seeds sprout, then raise the glass to avoid overheating. “Remove it entirely before the tiny seedlings bump their heads.”

INSTAGR AM POLL

3 Do you prefer your islands with a sink or range?

70%30%

SINK

1957 [ H I ST O RY

LESSON]

BH&G ﬁrst featured the newfangled idea of a kitchen island in a 1944 home story called “Tomorrow, You Can Live Like This.” By 1957, we’d worked out a few kinks and presented the ideal version, above. Meet “the ‘living’ kitchen: Where friends gather for a snack and teen-agers entertain a crowd for burger parties at the new ‘island.’” Our 2022 review? 10/10, no notes.

[ UNIVERSAL

RANGE

LAYOUT The overall concept: “Parked in the

center of the room, the island separates work areas so an army of kibitzers could lend a hand without getting in each other’s way.” 2 SPECS The “eat bar” is low—30" (table height)—for comfortable dining. It’s plenty deep, too (at least 15"), so it can become a buﬀet and accommodate serving dishes. 3 SURFACES The cooktop is surrounded by stainless steel—”grand for hot pans.” 4 STORAGE Cabinetry makes full use of undercounter space. “File away platters and trays and seldom-used serving dishes and pans.”

TRUTH]

Now say to yourself five times, and believe it … This is March. The main thing to do in March is to don’t. I don’t dare do much in my garden … because I know this old fellow March; he fools me everytime. ALFRED CARL HOTTES, garden editor, 1933 14

| March 2022

1972 Pruning wisdom hasn’t changed: Remove weak or damaged wood now but note—“This is not the time to prune flowering shrubs or trees which will bloom later this spring.”

1980 Add veggies to your flower garden daydreams with our time-tested picks: “Cabbage, carrots, Swiss chard, and kale look great teamed with flowers. Try lettuce as an eye-catching border plant.”

ILLUSTRATION: EDWIN FOTHERINGHAM; READER POLL ISSUED JAN. 5–6, 2022, ON INSTAGRAM @BETTERHOMESANDGARDENS

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passion project

goodworks

When New York’s hottest home show, Shoppe Object, returned (IRL!) last season, creative brands serving a deeper purpose stood out the most. WE LOVE Swati Bansal mixes florals with geometry, giving her watercolors a modern twist.

H U MAN TO U C H

“Handmade products tell a story and have an authentic feel,” Bansal says. Handprinted linen pillow covers, $90–$130

Soil to Studio

After 13 years working in finance, Swati Bansal returned to her roots—she grew up surrounded by block printers and weavers in the cultural hub of Udaipur, India—launching Soil to Studio, her own textile atelier. Based in Brooklyn, Bansal paints intricate designs referencing classical Indian motifs that are then handcrafted into pillow covers, table linens, curtains, and throws by artisans in India whose skills span generations. “I want to create a sustainable livelihood for families, so their kids can believe in their family’s craft and continue to carry forward the tradition,” she says. O soiltostudio.com

| March 2022

BY P E T R A G U G L I E L M E T T I P H OTO S M AT T D U T I L E

STYLING: JENNIFER CONDON

Indu napkins (set of 4, $60) and Divya table runner ($80) are handmade in India.

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passion project

Cesta tote, made to order, $84–$98

WerkShoppe

On a visit to Guatemala, Katie Leary Sebastian and Becky Smith saw shoppers carrying baskets that were Boxi planters handwoven from recycled in single color or striped plastic—sturdier and more recycled stylish than the typical tote. plastic, $22–$35 This local staple inspired the Takoma Park, MD, neighbors to start a sustainable, fairtrade business. Named “ixöq” (pronounced e-shauk), which means “woman” in Mayan dialects, the company works closely with Guatemalan cooperatives to support women artisans who weave totes and more. O ixoqboxi.com

The Global Trunk

| March 2022

Boxi cylindrical nesting containers in MultiSpring stripes, $92 (set of 3)

Longtime friends Ann Marie Mendlow and Wayne Hueners could never do a puzzle together without commenting on the medium’s untapped potential for showcasing work by independent artists. So when the pandemic gave puzzling a boost, the pair launched WerkShoppe. Made in the U.S. from sustainable materials, their puzzles give exposure to global up-andcoming artists and fund art education. “Puzzles offer such a satisfying feeling of completion—it’s problemsolving through little bits of cardboard,” Mendlow says. Mushroom Garden puzzle, $30 O werkshoppe.com

Family ties reign supreme for Josetta Sbeglia and her niece Cathy Benavides, who together founded The Global Trunk, a California company that works with Mayan artisans Embroidered in Mexico and Guatemala. What began cotton with pillows made from vintage clothing Jardinita has expanded to include handloomed dress ($38) throws and bags, plus children’s items. and wool felt Animalitos Deeply rooted in community, each ($22–$32) piece is sourced and fabricated by village families they find through word of mouth. “We’ve created amazing relationships,” Benavides says. Giving back is key. The company donates 2 percent of its revenue to charities and is certified B Corp. O theglobaltrunk.com Q

PORTRAIT: ANA I. MARTÍNEZ CHAMORRO

Ixöq

skills

the nose knows You can’t see or hear smells. But just because you are used to an odor doesn’t mean it’s not noticeable to guests—particularly when it’s unpleasant. We’re here to help you ID and fix common stinky situations.

odor patrol 20

| March 2022

airin, airout

soft stuff The key is to remove or neutralize scent molecules embedded in your furniture, rugs, and curtains—not just cover them up. Regularly launder, vacuum, and brush the items you can. Underfoot, try Aunt Fannie’s Carpet Refresher ($10; auntfannies.com). Sprinkle generously, wait for 15 minutes, then vacuum away. For furniture, spritz on Febreze Unstopables Touch Fabric Spray ($6), which traps and neutralizes odor molecules. The formula reactivates whenever you touch the fabric—great for high-traffic areas.

A full trash can or gym bag in the hall is an obvious stink culprit you can quash simply by removing or cleaning; start there. Step it up: You’ll have to work harder to find and remedy the more generalized atmospheric odors, and here, perspective is important. Calandrelli suggests assessing your home the next time you return after a few days away. You’ll be better able to detect smells you may have become accustomed to. Or ask an honest friend to give your home a critical sniff test so you can troubleshoot. BY C H R I S T I N A P O L E T TO I L LU S T R AT I O N S T R I N A DA L Z I E L

ILLUSTRATOR AGENT: LILLA ROGERS STUDIO

cent events can be sudden— think a spritz of perfume or, for our purposes here, the discovery of last week’s unemptied lunch box. But malodors— sour and pungent smells—are often indicative of a more serious home hygiene issue like unwanted moisture or germs. These offensive odors tend to develop over time, such as when the scent molecules from our bodies or pets get trapped around the house. When scents build up gradually, it’s easy not to notice them. “Our brains are trained to notice new scents,” says Emily Calandrelli, a science expert and host of Emily’s Wonder Lab on Netflix. “When there’s a lingering scent—even a bad one—your nose treats that as white noise; you don’t notice it anymore.” Here’s how to destink common problem areas right under your nose.

“Open the windows!” says environmental toxin expert Tonya Harris. “Houses built in the last couple of decades are more tightly sealed, allowing less air exchange.” Make opening windows a habitual part of your cleaning routine. Step it up: Boost your air-scrubbing efforts with an air purifier. Look for one with a charcoal filter to help neutralize odors, a HEPA filter for allergens, and an air-quality monitor. The unit’s CADR (clean air delivery rate) tells you how much air is filtered per minute in a certain square footage. Our pick: GermGuardian AC5109W ($399).

bathroom

Start with the toilet and use a combo cleaner-disinfectant to wipe around the seat, lid, and hinges. When you clean the bowl, target under the rim. We like the OXO Good Grips Toilet Brush with Rim Cleaner ($27) for its angled bonus brush. To manage moisture—a major catalyst for foul odors, mold, and mildew—make sure your exhaust fan is working effectively. Use this easy test: Hold a square of toilet paper up to the fan cover while the fan is running. If paper doesn’t stay in place, the fan is not doing much more than making noise and may need a deep clean or replacement. Vacuum or wipe down the cover regularly. Keep your drains as clear of hair and gunk as you can get them.

kitchen

Dank drain? Mix 1 cup each of baking soda and vinegar. Pour down the drain, let rest for an hour, then flush with warm water.

pet problems

Just like bedsheets, dog bedding should be laundered often. (It doesn’t hurt to keep Benji regularly bathed too.) Between washes, try Fresh pet odor eliminator from Molly Mutt ($12), a spray that uses natural enzymes to remove odors. Step it up: Launder pet bedding with a sanitizing laundry detergent like Tide One Wash Miracle ($33 for 3). Litter woes? Scoop early and often (sorry). Step it up: Whatever litter you use, sprinkle Arm & Hammer Double Duty Litter Deodorizer ($8) in the box base between litter changes. It neutralizes that distinctive ammonia odor and helps keep clumps from sticking.

When you cook, turn on the vent fans to circulate air and filter out smells and toxins. Empty your garbage often and, between every bag change, hit the inside of the can with a disinfecting spray like Scrubbing Bubbles Multi-Purpose Disinfectant ($4). The same rules apply for recycling—empty and disinfect the bin often. A few times a year, give the cans a thorough wash with soap and water. Citrus peels can be an easy fix for stagnant garbage disposals. Add small peels and a cup of ice to the disposal while running cold water. If the funky smell persists, try Affresh Disposal Cleaner Tablets ($3), which cut odors with foam. Use an old toothbrush to clean under the drain’s rubber splash guard.

Closets, Nooks& Crannies Good old-fashioned baking soda can help bust up musty smells in stuffy spaces. Harris’s DIY air freshener: “To a small Mason jar, add a half-cup of baking soda and a few drops of essential oil. Poke some holes in the lid of the jar, then just swish it every couple weeks to refresh the scent and the odorabsorbing qualities of the baking soda.” For high-traffic areas (and gym bags), use a Moso Natural Air Purifying Bag ($12). They’re odorless, chemical-free, and filled with charcoal that neutralizes smells. Avoid keeping dirty clothes in your closet and empty your hamper often— it absorbs smells too, so clean and disinfect it frequently.

Step it up: Stop shoe stink at the source with Zorpads Shoe Inserts ($10 for 2 pairs). These ultrathin, NASAtested “stickers” fit any shoe and won’t leave a mess. Q March 2022 |

DON’T SWEAT THE SMALL STUFF, JUST NAIL THE BIG STUFF. What’s another teeny, tiny stain? You’ve got more important things to think about—like making sure your kids are buckled correctly in the right seat for their age and size.

Check at NHTSA.gov/TheRightSeat

P RO M OV E S

Loveyour curls Maybe you’ve proudly embraced your naturally curly texture for years. Or you decided to skip strand-smoothing blowouts because of the pandemic. Wherever you are in your hair journey, your texture needs special attention to thrive. Happily, the learning curve and product selection for styling waves, curls, and coils have never been better. Read on for advice from experts specializing in textured hair, plus editor-approved picks. Your spring training starts now!

HANDS OFF

PHOTO: ANDREAS ORTNER/TRUNK ARCHIVE

Touching your curls as they dry (and after) disrupts their shape and causes frizz.

OUTSMART FRIZZ

The way you dry your hair can make the difference between having fuzzy flyaways or well-defined curls. “Avoid manipulating your curls with heat,” says Nelson Vercher, celebrity editorial stylist for NYC’s Rita Hazan Salon. “Air-drying is going to help prevent frizz and allow curls to dry in their true form.” On days when leaving the house with wet hair isn’t an option, use a diffuser attachment on your hair dryer (it gently disperses airflow) and keep the dryer speed and heat on low. BY H O L LY C A R T E R

March 2022 |

pro moves

curly wavy Q

GO -TO STYLERS

Texturizing spray, mousse, and curl cream amp up waves without adding weight. Q

TUCK TO SET

To set waves in a face-framing shape, tuck or pin damp hair behind your ears after applying your product. “That little looping action behind the ear creates the most complimentary indentation once your hair dries,” Vercher says. Q

MAKE A TOPKNOT

For longer lengths, apply a texturizing spray or cream to damp hair and put it up in a topknot until hair is about 75 percent dry. Remember, “The tighter your topknot, the tighter your waves will be,” he says.

Cream and oil impart hydration; gel delivers definition to curls and ringlets. Q

SLEEP ON IT

Ouidad brand ambassador Irinel de León suggests a technique called Medusa clipping to preserve and protect waves overnight: Using small claw clips, twirl sections around your finger and loosely clip them to the crown of your head. “It’s gentler than a high pony and won’t disrupt the wave pattern,” she says.

| March 2022

SHINGLE TRICK

Great for those with thicker, coarser curls or who prefer wash-and-go styles, the shingling method creates separation and definition. Once wet hair is detangled, rake curl cream or gel through hair. Make a scissorlike shape with your index finger and middle finger, then glide them down small sections of hair, pushing product in. Q

STYLE WHILE WET

Hair should be fully wet when you apply cream and/or gel—as in, you may want to style in the shower to contain drips. “Textured hair loves water and moisture, so you want to be sure you are creating the best base possible to get the best finish,” de León says. Q

coily

GO -TO STYLERS

PUT A PIN IN IT

Curly hair often has different texture patterns (like tighter at the crown, looser around the face). Once hair is 75 percent dry, add a dab of gel to loose curls, twirl them around your finger, and secure with bobby pins; set until dry.

GO -TO STYLERS

Oil, curl cream, and curl pudding nourish and elongate a tight, dense texture. Q

LAYER IT ON

For maximum moisture retention, try layering on a lotion or leave-in conditioner, following with oil, and finishing with a cream or custard (a technique called the LOC method).

DO THE TWIST Q

Shampoo and condition, then apply oil and/or curl custard while hair is still wet, says Vercher. Separate hair into sections; the larger they are, the looser the texture will be. Divide each section in half and twist the two sections from roots to ends, allowing them to air-dry before unraveling. Q

STRETCH OUT

Coils experience shrinkage, spiraling up tightly and making hair appear shorter than it is. Vercher’s elongating advice: Apply cream or oil to sections by gently pulling at the roots (to add some tension) and smoothing it down hair shafts from roots to ends. Then twirl the tips around your finger with a little more product. Q

CURL-APPROVED PICKS 1 Tresemmé One Step Wave Styler, $6; target.com 2 Ouidad Curl Shaper Take Shape Plumping + Defining Cream, $26; ouidad.com 3 Garnier Fructis Curl Multi-Use Oil, $6; garnierusa.com 4 OGX Locking + Coconut Curls Decadent Creamy Mousse, $7; target.com 5 Pattern Curl Gel, $25; sephora.com 6 SheaMoisture Red Palm Oil & Cocoa Butter Curl Stretch Pudding, $14; walmart.com

PHOTO: CARSON DOWNING

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Burst Oral Care Coconut Whitening Strips, $20; burstoral care.com Q Colgate Optic White Overnight Whitening Pen, $25; walmart.com Q Hello Toothpaste Tablets, $9; hello-products.com

beauty & fashion director Instagram @ericarmetzger

| March 2022

pro lipstick tips Any lip color with blue or berry undertones will make teeth appear whiter, says makeup artist Yvonne MacInnis.

U N IVE RSAL R E D

MacInnis loves this blue-base red. Fenty Beauty Stunna Lip Paint Longwear Fluid Lip Color in Uncensored, $25; fentybeauty.com

D E E PE R B E R RY

A red-base purple downplays yellow tones, says MacInnis. Danessa Myricks Beauty Colorfix Mattes in Plum Wine, $18; danessamyricks beauty.com Q

PHOTOS: (PORTRAIT) KATHRYN GAMBLE, (PRODUCTS) CARSON DOWNING

MY PICKS

never had a cavity or needed braces, which probably explains why I’ve taken my smile for granted. Unless I order a kale salad for lunch, I’m smiling big with teeth every time. But my “Cheese!” bravado was recently shaken while testing a batch of bold lipsticks. I fell hard for an orangey red—wearing it felt like meeting a more chic version of myself. But it also highlighted a dull yellowish tinge on my teeth—all the motivation I needed to prioritize my smile’s sparkle before lip color. So what’s a coffee-loving gal to do? Luckily, there are a number of at-home and in-office whitening treatments out there. At-home strips and gels, which contain low levels of hydrogen peroxide, can brighten superficial stains, says Sharon Huang, D.D.S., a cosmetic dentist and founder of Les Belles NYC. But if you want to lift deep stains that have accumulated over time, you’ll probably need a stronger in-office treatment first, then you can use an at-home kit for touch-ups (I took this approach). To keep from totally sabotaging your brightening efforts, Huang suggests these good habits when it comes to dark food and drinks: Use a straw (a sustainable one, please!) whenever possible or immediately rinse with water, and brush with a nonabrasive whitening toothpaste 30 minutes after a drink or meal. That means I don’t have to give up Italian roast, Pinot Noir, or blueberries on my yogurt—more reasons to smile!

Shine makes teeth look brighter. Minori Lip Gloss in Dream, $22; minoribeauty .com

*GERMS THAT CAUSE BAD BREATH, PLAQUE AND GINGIVITIS. ©JOHNSON & JOHNSON CONSUMER INC. 2022

color

O LE AN D E R

SW 660 3 Sherwin-Williams

warm

BLUSH

C HAM PAG N E PI N K

20 04-4C Valspar

Forget visions of cotton candy and tulle—these pinks are all grown up. On walls, their earthy undertones and faded, chalky quality have the depth and luminosity of old-world plaster. As accents, they’re soft but have presence. Next time you’re tempted to go gray or beige, think pink instead.

TE A ROO M

S150 -2 Behr

STR AWB E R RY FREEZE

S N OW PE AC H

Introducing Better Homes & Gardens™ paint, 84 colors, $26/gallon, available only at Walmart.

BY C AY L I N H A R R I S P H OTO C A R S O N D OW N I N G

STYLING: JESSICA THOMAS

2090 - 60 Benjamin Moore

Better Homes & Gardens

Walls, trim, and shelving are painted El Mirage by Portola Paints & Glazes.

esigner Peter Dunham uses blush pinks to make large rooms or rooms with cold northern light feel cozier. For a pink that’s “warm but not cloying,” he says, pick a hue that has brown undertones (as opposed to blue or orange) and isn’t too saturated.

PAI R PU R POS E F U LLY

PHOTOS: (LIVING ROOM) ALEX ZAROUR, (BEDROOM) DAVID TSAY/OTTO ARCHIVE, (WALLPAPER, PILLOW) JASON DONNELLY, (CANDLES) MARTY BALDWIN

To avoid the “bubblegum eﬀect,” designer Elspeth Benoit pushes accent colors as far as she can from their primary shades. In this living room, left, she chose a velvet sofa in denim blue instead of navy and an ottoman in ocher rather than yellow. BAL AN C E SO F TN E S S

“Black counters the paleness of pink and keeps it from feeling juvenile,” Dunham says. In this bedroom, below, he contrasted pink walls with a black bed frame and patterned blanket. Naaz-Anna WALL SIMIL AR TO TICKLED PINK , SWEET PICKINS MILK PAINT

Hand-Stitched Pillow Cover in Dusty Pink, cotton, $60 (20"×20"); marigoldliving.com Ceramic Cabbage Bowl, $28 (4.7"); shopterrain.com

Seabrook Indie Linen Embossed Vinyl Rosa Wallpaper, $126/two rolls; decoratorsbest.com

Pink Twisted Taper Candles, $12/pair; paddywax.com. Soapstone Holders, $35 each; augustsage.com

Kiss My Peach Pitcher, handcrafted glass, $24 (60 oz.); cravingsbychrissy teigen.com

Essential Ottoman in Dusty Rose, recycled velvet and FSC-certified wood frame, $345 (30"W); sabai.design

BUYING IN FORMATION : BHG.com/Resources

ADD SUBTLE TEXTURE Dunham painted

walls a custom milk paint. “I love the matte and mottled eﬀect,” he says. Embossed wallpaper can also create a tactile feel. Q March 2022 |

organizing

WASTENOT,WANTNOT Tired of tossing mushy, freezer-burned, or stale food? A few storage strategies will help you take care of what you have so you can eat it while it’s fresh.

fter a trip to the grocery or farmers market, it’s more than a matter of putting everything away. Get in the habit of organizing your food for freshness from the start. You’ll save money and help the environment by keeping methane-producing food waste out of landfills.

Considered the least cool spot, the fridge door is best for soft drinks, water, condiments, and purchased juices.

Q KEEP

IT VISIBLE

You won’t use what you don’t remember you have. Line up items neatly, keep labels facing out, and embrace clear containers. Q MARK

IT Give

everything a date—either the day you bought it or a toss date. ID leftovers and homemade items. A few minutes of labeling before storing will pay off. Q DECANT

Separate food into portions you’re likely to use. It will all stay fresher longer than if you continually draw from one big package.

refrigerator

Think of your fridge shelves and bins as zones where food is grouped based on specifi c traits and typical use. Commit to putting everything in its best place after meals by following this plan.

The temperature can vary, mostly due to the door being opened. Milk, eggs, and cheese do best in the coldest spot—often the bottom shelf.

| March 2022

The top shelf is a good place for delicate fruit, such as berries. To keep them fresh longer, don’t rinse them until you’re ready to eat them.

Store asparagus and herbs upright in glass containers with a little water. Put leafy greens in an airtight container with a dry or damp paper towel.

Produce that put off ethylene gas (apples, ripe peaches and plums) belong in a drawer so they don’t ripen other produce too quickly.

BY K I T S E L Z E R I L LU S T R AT I O N S S A M K A L DA

FRONT & CENTER Store leftovers at eye level and in front so they’re easy to see and available to use in a new meal.

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organizing GLASS ACT Repurpose glass jars from jam and pickles for leftovers. For the freezer, use jars with straight sides (they’re less likely to break from food shifting up as it freezes) and fill them only three-quarters full.

freezer

Like the refrigerator, your freezer should be organized by category. Bins help contain odd shapes and reduce the chance something will fall when you open the door. Long-term storage calls for a few special considerations.

Store food in small portions. They freeze more quickly and are easier to ﬁt.

Moisture loss causes ice crystals and freezer burn. To avoid this on meat, wrap it in parchment or freezer paper then in foil. Or instead of disposable wrappings, use glass or metal containers or silicone bags.

FRESHNESS FINDER The USDA FoodKeeper App lets you search types of food to learn how long they will keep. Go to foodsafety.gov or download the app on your phone.

| March 2022

LABEL EASE

Keep tape and a permanent marker in the kitchen to note contents and dates. A dry-erase marker works well on glass containers. And for a uniform look, we love these expiration stickers. $8 for 160; savvy andsorted.com

370

Average amount a person could save each year

SIMPLY BY REDUCING FOOD WASTE. SOURCE: U.S. DEPARTMENT OF AGRICULTURE

PHOTOS: KELSEY HANSEN

Line up bags of frozen food like books on a shelf (or ﬁ le folders in a drawer) and pull one out as needed. To freeze fresh berries, corn, and other produce, put it inside a resealable bag and lay it ﬂat. Or freeze it on a cookie sheet then transfer it to a bag.

[WISE

B U YS ]

KEEP IT FRESH For specialized storage needs, these kitchen goods are keepers.

Seal the cut side of a piece of produce to save for later.

COT TO N BAG

Greens stay moist and crisp. Starting at $21; vejibag.com 2 S I LI CO N E CAPS

$17 for 5-piece set; foodhuggers.com 3

SOU P TR AYS

Freeze leftovers in 1-cup servings. $37 for 2 trays; soupercubes.com

4 PRO D U C E KE E PE R

Vent or add water? See the chart on the lid. $11; bedbathand beyond.com

5 H E R B SAVE R

For the airflow and moisture herbs need. $13; oxo.com

Good for the pantry, fridge, or freezer, this reusable bag is safe in the oven and dishwasher.

6 STAI N LE S S - STE E L BOXE S

$60 for set of 3; ukonserve.com 7 S I LI CO N E BAG

From BH&G Collection. $7 each; walmart .com/BHG 8

PRO D U C E PROTECTO R

Absorbs ethylene gas. $12 for 2; thebluapple.com

longtimers

Most off-the-shelf condiments are meant to last many months. Take note of the date included on the packaging and be sure to mark two additional dates on the bottle or jar: when you buy it and when you open it. For guidelines on how long you can use condiments after purchase and opening, hover your phone camera over the code, right. March 2022 |

COOL OPTIONS Fridges with special food-fresh features.

N O G U E S SWO R K

Preprogrammed food settings balance humidity and temperature. B36CT80SNS, $3,200; bosch-home.com/us

CO LD BOOST

Blasts of cold air help cool food stored in the door. LRSXS2706V, $1,500; lg.com

TE M P D RO P

Push a button to chill groceries and leftovers quickly. MRT711SMFZ, $1,300; maytag.com

| March 2022

organizing

shelves & counters It’s easy to forget food in a cabinet and overlook produce that’s sitting out. A simple system can help.

Before a grocery trip, assess the dates on your dry goods. After shopping, add new purchases to the back of the cabinet so the oldest are in front and get used first.

”Best by” dates on packaged foods generally refer to flavor and quality rather than food safety.

Store specialoccasion food together for ease in checking dates. That way, cake mixes and s’mores supplies won’t get lost behind the food you use more frequently.

As in the fridge, separate certain fruits and veggies: Don’t keep apples in a bowl with bananas and citrus; store potatoes and onions in a dark, ventilated spot but not together. Q

30 More than

percent of the

FOOD PRODUCED IN THE U.S. IS NEVER EATEN. SOURCE: U.S. ENVIRONMENTAL PROTECTION AGENCY

beston acounter Pineapples, tomatoes, melons, kiwis, and avocados should sit out while ripening. March 2022 |

kitchen

MIX master

CAB I N ET S HIG H PARK 467 BENJAMIN MOORE

These Austin homeowners incorporated a little of this, a little of that for a styleblending kitchen that defies easy categorization.

ou want a label, though, don’t you? How about “contemporary meets midcentury modern”? That’s how homeowners Jen and Ryan Hill describe their new home. It’s built in the middle of a mod 1940s neighborhood, so they designed it with the era’s sharp angles and clean lines in mind. But they didn’t want the home to be a period piece. Their kitchen, at the heart of the open fl oor plan, puts their style and material mixing strategy on display.

y Q PALET TE

Jen and Ryan Hill with son Dylan, above, lived in the original 1949 home for years before scrapping plans for an addition and building new. About 80 percent of the old home was disassembled and reused or donated to Habitat for Humanity.

They were inspired by nature and chose a warm-cool combo. The neutrals are warm: hickory fl oors, a big slab of brown marble, and off-white walls (Sherwin-Williams Incredible White). The colorful cabinets and tile are cool tones of sage and indigo. Q TEX TU RE

In a kitchen full of green cabinetry, the color would normally star. But it’s the visual texture of handmade mosaic tile and contrasting grout that catches the eye here. (Chaine Homme in Slate Blue; fireclaytile.com) Q FIN I S H E S

“I did not want to be committed to one metal for the entire house,” Jen says. The appliances are stainless steel, the stools are iron, and the Scandinavian-style pendants are a soft brushed copper. (Umage Clava; lamps.com) P H OTO S L I S A R O M E R E I N S T Y L I N G E L I Z A B E T H D E M O S

| March 2022

Get ideas for tweaking this mixing formula to suit your style on page 40.

DETAIL DRIVEN Designer Becca Stephens helped Jen and Ryan curate a mix of accessories that support the room’s big design statements. 1

BARSTOOLS The choice of stools was twofold. For style, the hairpin legs and walnut wood reference the home’s midcentury influences. For comfort, they have backs, armrests, and a swivel feature.

RANGE HOOD

3 4

The couple didn’t want the range placement on the exterior wall to preclude natural light. The solution? A higher range hood designed to go over an island without blocking sight lines (or in this case, the cook’s outdoor views). The large picture window neatly frames it. (Napoli Island; zephyronline.com) 3

FAUCET The faucet has sleek modern styling, and its high arcing neck provides clearance for washing big pots and pans. Plus, it can rotate to reach the corners of the big sink. (Citterio in Steel Optic; axor-design.com) 4

COUNTERTOPS They picked dark brown marble for the island and durable white quartz on the perimeter (more mixing). Full disclosure: Jen says she wouldn’t choose the marble again for such a high-use area. March 2022 |

kitchen TRADITIONAL

ECLECTIC

Timeless and full of pretty, ornamental details.

A combination of styles and materials, with a sense of the handmade.

Metal Shade Cord Pendant in Copper, $129 (10"); pottery barn.com Hudson Tangier 2"×2" Arabesque Tile in Denim Blue, $19/sq. ft.; wayfair.com

Margot Bar and Counter Stool, $279; grandin road.com

Emtek American Classic pull, knob in French Antique, from $11; build.com

MODERN

Amolea Counter Stool, $250; worldmarket .com

make it yours

STYLE STUDY We translated the palette and key elements of Jen and Ryan Hill’s kitchen into four different styles so you can bring it home.

Streamlined shapes and lines with minimal accents or flourishes.

Cloe 5"×5" Ceramic Tile in Blue, $8/sq. ft.; bedrosians.com

Emrick Single Dome Pendant, $165 (15" W); jossand main.com

BH&G® 3" Matte Black Bar pull, $9 for 2; walmart.com/BHG. Eli Marble Knob, $15; cb2.com

TRANSITIONAL Sophisticated, crisp, and extremely versatile.

American Olean Satin 9"×12" Herringbone Tile, $5/sq. ft.; lowes.com

Trace 2 Pendant Light in Copper, $220; bludot.com

Vaidya Counter Stool in Black, $375 for 2; allmodern.com

| March 2022

Triangle Bar Pull in Brushed Nickel, from $13; crateand barrel.com

Nathan James Amalia Kitchen Stool in Antique Coffee/Brown, $90; home depot.com

Carson 12" Cord Pendant in Polished Copper, $279; rejuvenation .com

Amerock Rochdale Cabinet Cup Pull in Flat Black, $57 for 10; amazon.com Q BUYING IN FORMATION : BHG.com/Resources

MARKET EDITOR: LAUREN BENGTSON

Renzo 3"×12" Ceramic Wall Tile in Denim Blue, $7/sq. ft.; wayfair.com

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i did it!

A do-it-yourselfer made her dingy little laundry room look brighter, happier, and surprisingly bigger by loading one wall with style and function and injecting some color. C E I LI N G SOF TE N E D GREEN SW 617 7 S H E RWIN WILLIAM S

BEFO RE

No space went to waste. Turn the page to see what’s hidden under the counter. Penny tiles peel oﬀ from mesh backing so you can easily swap one color for another.

With windows on three walls, you’d think Jenna LeBlanc’s laundry room—a back porch that was converted at some point—would have felt a little more upbeat. Instead it was as bland as a load of whites. So Jenna and her husband, Lucas, gave the 5×13-foot space in their Tampa home a boost. Their top-to-bottom makeover included painting the ceiling, installing storage, and customizing a new tile fl oor. Now “laundry day is way more fun than it used to be,” says Jenna, who blogs at jennasuedesign.com.

Show us what you made Send photos of you with your latest project to IDidIt@meredith.com and post on Instagram with our #BHGIDidIt hashtag.

| March 2022

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WHATSHEDID Jenna centered her efforts on the main wall of the laundry room, combining storage solutions with a few cosmetic upgrades.

Inspired by a Pinterest project, this pullout unit includes sides made from 1×4s to keep everything in place.

WOOD COUNTER

Choosing a front-load washer instead of a top-load meant Jenna could add a countertop. She and Lucas cut the 6-footlong butcher block to fit wall to wall and secured it to a ledge made from 1×4s attached to a 2×4 frame. The U-shape support runs across the back wall but only halfway along the side walls so it’s not visible from the front.

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| March 2022

TWO SHELVES

Jenna cut a second countertop into shelves, positioning one in the center of the window for visual balance. Scrap butcher block became cleats at each end. Like the counter, a weathered oak stain finishes the shelves.

ROLLING PULLOUT

Jenna turned the space between the dryer and the wall into hidden storage. She built an 8-inch-wide shelving unit from pine

to house supplies. For full access, it rolls out on casters like a narrow cart.

SURFACE UPDATES

Jenna left the stucco walls as is, painted the existing paneled ceiling a soft green, and replaced the old floor tile with porcelain penny tiles in White, Charcoal, and Silver Sage (Bedrosians 360, $21/square foot; lowes.com). Mediumgray grout provides contrast.

PENNY TILES When installing these small round tiles, “You have to be super precise, as every imperfection will be obvious,” Jenna says. Here are her tips. Q PAT TE R N

PL AY Use a

graphics editing program like Photoshop (graph paper also works) to experiment with designs. For ease, choose a pattern that incorporates whole tiles. Q

C UT BY HAN D If you need to cut a penny tile for proper fit,

use tile nippers and practice first on spare tiles. Q

TH I N K AH E AD Be prepared to move quickly across the floor,

lining up the sheets of tiles before the mortar dries.

[ IN

T H E K N OW ]

PROJECT SPOTLIGHT What to keep in mind if you try this at home. SC H E D U LE Jenna and Lucas chose to

start their room-by-room revamp with the laundry as a way to check something small off the list. They spent about three weeks of nights and weekends on it. BU DG ET For ease, most of the materials

and products came from one source: Lowe’s. They spent less than $5,000 (including appliances), with the rolling pullout coming in at only $50. D IY ADVI C E “Don’t rush or get too

confident and not double-check measurements,” Jenna says. “Always measure twice; cut once.” Q

#SEEHER We’ve teamed up with the #SeeHer initiative to authentically represent women in the media. We’re proud to feature female do-it-yourselfers and entrepreneurs. March 2022 |

SLIDE OUT THE FUNK THIS LITTER HAS ALL THE MOVES. SLIDE™ with EZ clean technology slides right out. No scraping. No scrubbing.

outdoor living

find your

OUTDOOR STYLE Match plants and containers to your decorating style and meet your new BSS (best summer space). Follow these cues to curate a lush patio hangout spot that fits your personality.

I F YO U R S T Y L E I S

EARTHY BOHEMIAN

U S E POTS O F D I F F E R E NT S IZ E S AN D PL ANT STAN D S TO C RE ATE A S K YLI N E E FFECT.

OUTDOO R PE N DANT LI G HT Solar-powered with faux rattan shade, $80 (19"). X LOVE S E AT Metal and all-weather wicker

frame with white cushions, 4-piece Lilah Conversation Set, $766. X PO U F Pieced and woven design, $49. X PI LLOWS Blue and white textured stripes, $14; black and white, $16; woven stripes with tassels, $18. X POT S Beau terra-cotta planter (back right), $25 (16"); assorted smaller pots, $6–$23. X VE NTU R A PL ANT STAN D In resin rattan, $30. All items available at walmart.com/BHG.

| March 2022

BY D I A N A D I C K I N S O N P H OTO S C A R S O N D OW N I N G P R O D U C E D BY J E S S I C A T H O M A S

PLANT STYLING: SCOTT J. JOHNSON

This look is all about creating an eclectic, unmatched mix anchored by earthy neutral tones. Choose a variety of clay and ceramic containers with subtle pattern and texture, and pot up plants that have bold foliage but different shapes, heights, and textures, like the large Australian tree fern, monstera, and croton that anchor this grouping.

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outdoor living I F YO U R S T Y L E I S

PREPPY TRAD

Classic patterns paired with bright colors define this style. Go for a standard boxwood topiary in a tailored zinc-look Edyth planter ($23), then add a little energy with the poppy-red flowers and variegated leaves of ‘Ice Queen’ geranium. On the table: Plant ‘Glacier’ English ivy in a round terrazzo pot ($13).

BAT TE RYPOWE RE D LE D L ANTE RN S ARE WALLFRI E N D LY.

Stripes, especially in black and white, are a timeless choice for this type of preppy scene. X C HAI R Black metal frame with striped cushions, 3-piece Aubrey Chat Set, $347. X CO LO R F U L B I R D S H E R M O SA PI LLOW Bright flowers and birds with reversible beige back, $16. X I B IZ A RU G Black-and-white striped, $98 (7'×10'). X B L AC K L ANTE R N S LED-powered candles, $15 (13" tall); $40 (22" tall). All available at walmart.com/BHG.

| March 2022

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I F YO U R S T Y L E I S

COTTAGE CHIC For sunny, pretty spaces (think she shed meets lake cabin), fill modern country-look containers with houseplants, herbs, and pastel bloomers. Here we combine Boston fern in a 16" lattice coco basket ($12); basil, Italian parsley, yarrow, tricolor sage, lemon thyme, and Supertunia Vista Paradise in a White Metal Raised Garden Bed ($45); and Japanese anemone in a 12" Jayce planter with stand ($15).

C HAI R S All-weather wicker with white cushions, 3-piece Willow Sage Boho Bistro Set, $344. X PI LLOWS “Hello” Hermosa pillow

with reversible blue palm pattern print and Adaline floral in teal, $16 each. X MULTICOLOR STRIPED RUG $57 (5'×7'). X S E RVI NG TR AY White, galvanized collapsible tray, $11. X FRINGE KITCHEN TOWELS in Teal, 2-pack, $5. Available at walmart.com/BHG.

| March 2022

outdoor living I F YO U R S T Y L E I S

LAID-BACK MODERN For a less-is-more retreat, choose plants and containers with interesting silhouettes and sculptural forms. We planted spiky aloe in a 14" pale blue Reagan planter ($25); leggy papyrus and trailing pilea in a 16" white Colson planter ($25); and, on the coffee table, peperomia in a 12" white Fischer ceramic planter ($15).

RIVE R ROC KS O N TO P O F SO I L U N I F Y POTS AN D PREVE NT WATE R LOS S .

Go with subdued hues, natural wood, and shapely containers with a glazed finish for relaxed, unfussy spaces. X F U R N ITU R E Eucalyptus wood with nylon rope accents and cushions made from recycled polyester, 4-piece Braxton Conversation Set, $1,389. X YE LLOW F RI N G E PI LLOWS $18. X C E R AM I C POT S O N S H E LF Devi White, $4 (5"); Thalea Gray, $10 (8"); Kieran Light Blue, $7 (6"). X WATE RI N G CAN Hill in Matte Black, $20. Available at walmart.com/BHG. Q BUYING IN FORMATION : BHG.com/Resources

March 2022 |

Barbara’s tips

GROW YOUROWN

the dirt

Think small. Even if you lack space for a garden, you can grow a festival of microgreens at home. icrogreens have been used for years in high-end restaurants, where they’re seemingly sprinkled on every dish. But now they’re playing a new, more democratic role as the food item anyone can grow, especially indoors. You’ll need a window with bright light (or a grow-light setup) and a flat filled with a soilless mix. Sprinkle some microgreen seeds

on top, and within a couple of weeks, you’ll have a tray full of tiny, exquisite edibles ready to snip. An astounding number of garden crops—broccoli, radishes, sunflower shoots—will grow this way, not minding being crowded for a short time. So try a variety of flavors, colors, and textures. You can toss them into salads, sprinkle them over soups and scrambled eggs, or tuck them into sandwiches, burgers, or tacos. Any way you eat them, they provide a burst of fresh, highly concentrated flavor. Snip microgreens to eat when they’ve reached 1 to 2½ inches tall.

Buy two plastic 10×20-inch seedling flats: a top one with drainage holes and a bottom one to catch water. Also purchase soilless germination mix and seeds— one flat can fit about 1 ounce of seeds.

SOW Add soilless mix 1½ inches deep to the flat with holes; add about ½ inch water to the solid flat. Soak the top flat in bottom one. Remove top flat; drain bottom flat and fill with marbles or small stones. Set the other flat on top. Firm the mix and use a colander to sprinkle seeds evenly, about ¹⁄8 to ¼ inch apart. Lay a moist, bleach-free paper towel on the surface until seeds germinate.

G ROW Keep the mix moist but not saturated. To help prevent mold and disease, water bottom flat, mist the surface of the top one if needed, and maintain well-circulated air at 65°F–75°F.

[ W H AT

ARE TH EY?]

Microgreens are crops that have just their first pair of true leaves. They’re not to be mistaken for sprouts, which are seeds that have germinated but lack true leaves, or for baby salad greens, which have fully formed leaves.

| March 2022

BY B A R B A R A DA M R O S C H I L LU S T R AT I O N L A S C A R L AT T E

REAP Gather a bunch of stems with one hand; snip at desired length. Some greens regrow well when cut. To grow a second crop, flip over the rootfilled medium and sow more seeds.

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the dirt

MICROGREEN PICKS Each variety in this kaleidoscope of greens (and reds and purples) has its own flavor personality and growth pattern. Try a bunch of them and take notes about what grows well together. Seed mixes of varieties that share similar schedules are also available. PEPPERY

HERBAL

The refreshing bite of these greens adds extra zip to salads and other uncooked dishes.

These micro herbs have pleasant textures and trademark flavors, both raw and cooked.

‘RED RAMBO’ RADISH

‘RED GIANT’ M U STA R D

‘ R E D R U B I N ’ BA S I L

GA R D E N C R E S S

ARUGULA

D I LL

‘MONOGERM’ C I L A N T RO

A N I S E H YS S O P

LEMONY

EARTHY

A tartness similar to lemon juice in these little greens adds zest to dishes.

These diverse varieties are mild in flavor and are a bit firmer than other microgreens.

LE M O N BA S I L

LE M O N BA LM

R E D -V E I N E D SORREL

S U N F LOWE R

‘G E M ’ M A R I G O LD

C U R LY K A LE

‘ B U LL’ S B LO O D ’ BEET

B RO C C O LI

SOURCES Find microgreen seeds at Johnny’s Selected Seeds ( johnnyseeds.com), High Mowing Organic Seeds (highmowingseeds.com), True Leaf Market (trueleafmarket.com), and Home Microgreens (homemicrogreens.com).

| March 2022

® ®

GROW KITS If you are short on time (or growing confidence), a microgreen kit may be for you.

P R O P L A N IS

ALWAYS ADVANCING

STARTE R S ET Organic microgreen kits from Back to the Roots include seeds, soil disks, and compostable cardboard trays (you can purchase a ceramic tray separately). Try their three-pack, which includes enough for six grows. $40; backtotheroots.com

NUTRITION

GAME-CHANGING FORMULAS

DE LUXE KIT The Ingarden Bundle does everything for you, including automatic watering and LED lighting. The sleek ceramic base comes in a variety of colors, and you can subscribe to a regular delivery of preseeded pads. $100; ingarden.com Q March 2022 |

deliver remarkable benefits to keep pets at their peak. See how we’re advancing digestive, immune and cognitive health at ProPlan.com.

ALWAYS ADVANCING Purina trademarks are owned by Société des Produits Nestlé S.A.

Spice Market Carrot Cake In Moroccan cuisine, the spice blend ras el hanout perfumes tagines and other savory dishes. The blend of warming spices, including cinnamon and coriander, pairs just as successfully with carrots and apricots in this cake.

P R E P WO R K

A julienne peeler quickly creates the festive carrot strips.

DESSERTS

RECIPE ON PAGE 94.

| March 2022

carrot cake

A few relatively simple twists elevate humble carrot cake from dessert-table wallflower. Honey and ras el hanout spice blend flavor the cake layers, citrus and ginger pep up the frosting, and chopped pistachios and rainbow carrot slivers decorate the outside like edible confetti. Apply the carrots to the side in little shreds or as looping ribbons on top (on our cover). Q

BY LI SA HOLD E RN E S S B ROWN PHOTO CARSON DOWNIN G FO O D ST YLING J E N N I FE R PETE RSO N

trends

STAYING POWER Orange Bowknots, a prizewinning recipe from 1946, has appeared in every edition of our famous New Cook Book since.

then & now A LOOK BACK—AND FORWARD—AT THE TRENDS THAT INFLUENCE OUR COOKING.

THE RED PLAID What began as a 10-cent, 56-page recipe pamphlet has become the go-to cookbook for nearly 40 million home cooks.

We couldn’t celebrate a century of BH&G food without a look through our archives. It’s not surprising we unearthed recipes we’re happy to leave in the past (so long, hot dog crown roasts), but we also found familiar threads stitching recipes from our history to the ways we are cooking today. Throughout this anniversary year, we will spotlight some of our favorite enduring trends.

| March 2022

BY JA N M I L L E R I L LU S T R AT I O N S E DWA R D F OT H E R I N G H A M

Mixes Well

trends

SUITED FOR CHARCUTERIE With its rustic good looks and sturdy texture, this bread deserves a starring role on your next snack board.

RECIPES BEGIN ON PAGE 94.

bread baking Bread baking is back! OK, it never really went away, but in the last couple of years we’ve reignited a passion for making and eating complex (but not too difficult) homemade loaves. This Hearty Whole Grain and Yogurt Boule is where bread is at right now. Here’s why.

| March 2022

ThefLour

Whole grain reigns. The loaf starts with medium rye flour for its color, nutty malt flavor, and the way it naturally accentuates other strong flavors like molasses. Rye also has less gluten, which yields a tuggy, nicely dense crumb.

TheExtras

We kneaded in as many good-for-you ingredients as the dough could hold. Oats, millet, dried fruit, and hazelnuts contribute fiber, antioxidants, vitamins, minerals, and protein, making each slice both tasty and healthful.

THetechnique

This bread has weight, but it’s still tender and moist thanks to a step known as a “soaker”—using boiling water to soften the millet and oats and plump the dried fruit so all are hydrated and don’t pull moisture from the dough.

PHOTO: JACOB FOX; FOOD STYLING: CHARLIE WORTHINGTON; RECIPE BY LISA HOLDERNESS BROWN

now:

Only Eggland’s Best gives you eggs with 25% less saturated fat and 6 times more vitamin D No other egg provides 10 times more vitamin E, 6 times more vitamin D, and 25% less saturated fat. Plus, more of the delicious, fresh-from-the-farm taste everyone loves. Your love for your family isn’t ordinary, so why serve ordinary eggs? Give them only the best–Eggland’s Best.

Better taste. Better nutrition. Better eggs.®

trends

1943

start here

BREAD SHORTAGE

1938

When WWII caused low bread inventory, we enticed readers to bring back baking days for “those homey whiffs of big brown loaves, the crunch of a knife thru tender golden crust, those whoops from the family over real homemade bread.”

YEAST ROLLS Homemade yeast rolls were, well, HOT! Editors in the ’30s referred to yeast rolls as “hot breads” since they were served piping hot. Our editors wrote, “It’s high fashion to serve hot breads. They’re easy, too.”

1970S

PRIZEWINNING YEAST ROLLS In exchange for a 3-cent stamp, readers were sent a booklet of rollmaking tips and the latest in-fashion hot bread recipes.

2018 SOURDOUGH We were ahead of our time when we included a deep dive on sourdough in the latest edition (17th) of our cookbook, two years before the pandemic-fueled craze—and it’s still trending.

HOBBY BAKING Spurred by a

then:

bread on the rise Take a spin through our wheel of time to see how bread baking has looked on our pages through the past century.

2013 GOING GLUTEN-FREE Making a light-textured GF sandwich loaf is harder than you might think, but our Test Kitchen created a never-fail loaf based on our own GlutenFree Flour Mix. It’s still our go-to for GF baking, period. Find the recipe at BHG.com/GFWhiteBread.

| March 2022

back-to-basics mind-set, home cooks were into baking with natural ingredients, but their skills were rusty. Their biggest fear? Killing the yeast. This 1976 tip still stands: Try the baby bottle test. A drop or two of liquid on the wrist should feel neither hot nor cold but lukewarm.

1993 BREAD MACHINES Our bread baking shifted into automated territory when this revolutionary appliance topped the wish lists of newlyweds in the 1990s. In five years our Test Kitchen turned out more than 500 recipes.

trends

now:

plant-forwardmeals

Meat, it’s what’s for dinner ... sometimes. Increasingly, we’re choosing to reduce meat or skip it on occasion in favor of plant-based meals. For all the flexitarians out there, we bring you this exceptionally flexible and lightened-up Spring Stroganoff.

mushrooms formeat Q

If it’s a Meatless Monday, go with all mixed mushrooms and no beef. If you’re into meat in moderation, 8 oz. of flank steak and a hefty helping of the mushrooms should satisfy four for dinner.

lesspasta, moreveggies The job of noodles in stroganoff is to capture the yummy sauce— and fill us up. We couldn’t skip them, but we did cut the amount by half and tossed in fresh asparagus and peas to make up the difference.

Light&Lemony

ASPARAGUS NOODLES Thinly slice asparagus stalks lengthwise to create wispy green “noodles.”

Fresh lemon zest and Greek yogurt (in place of the sour cream typically used) lighten the sauce. It’s still smooth and tangy, and it coats beautifully.

COOK WITH US Hover your phone camera over the code to watch this recipe come together.

| March 2022

PHOTO: CARSON DOWNING; FOOD STYLING: KELSEY MOYLAN; RECIPE BY LISA HOLDERNESS BROWN

YOU WANT TO SERVE DEVILED EGGS. BUT YOU’VE NEVER ACTUALLY MADE DEVILED EGGS.

IT’S GONNA BE GREAT ™

Let’s start deviling some eggs. Scan the code for this Tangy Mustard Deviled Eggs recipe and other great appetizers.

trends

ENSURE

then:

COMPLETE

less meat, more veg Over the past 100 years, war, economics, and health incentives have influenced our meat intake, but we’ve celebrated eating plenty of vegetables since the very first issue.

1941

GARDEN MEALS

“Zip [vegetables] from garden to table. They’ll arrive with all their vitamin goodness and fresh grown flavor.” Some things never change.

1943

WARTIME RATIONING

When popular beef cuts were scarce, we extolled the virtue of ground meat. “A roast’s a roast and a steak’s a steak. But ground meat becomes anything you wish.” And we made it into a lot of things—Beef RollUps, Stuffed Meat Loaves, and Hamburger Pie, which lives on in the Red Plaid cookbook.

CHEF’SSALAD Our first chef’sstyle salad appeared in August 1949. We tossed together endive, cress, lettuce, tomato quarters, chicken, almonds, grapes, and sliced eggs.

1958 SALADS MEN GO FOR Though we would never couch our words this way now, in the ’50s, our editors conspired with our housewife readers to serve their spouses main-dish meat and veggie salads. “They make a fine summer supper, and go over so big with men they’ll often do the concocting.”

1976 PENNY-PINCHING This falls in the head-scratcher category. When meat prices hit the roof in the ’70s, variety (aka organ) meats got a lot of attention. We’re sorry for Caper-Sauced Brains and Creamy Beef Heart & Rice Skillet.

2014

CENTEROF-THE-PLATE SWITCH Move over meat. We started giving a lot of vegetables the same treatment as prime cuts of meat in the twenty-teens. We’ve seared cauliflower steaks, roasted portobello pot roasts, and grilled eggplant burgers. Q

* Vitamins C & E and selenium.

| March 2022

HIGH PROTEIN, LESS SUGAR

& NUTRIENTS TO SUPPORT IMMUNE HEALTH

‡

Available in 5 delicious flavors: • Milk Chocolate • French Vanilla • Café Mocha§ • Milk Chocolate with Caffeine§ • Creamy Strawberry

‡ Survey among 1038 consumers 50+; those who drank 1 Ensure Max Protein shake per day for 14 days and reported feeling more energy vs control group. Ensure Max Protein has 150 calories, 30g protein, and 8 B vitamins for energy metabolism. * 90% less sugar than Ensure® Original. Ensure Original 8 fl oz = 10g sugar vs Ensure Max Protein 11 fl oz = 1g sugar. † Vitamins C and E. § Contains 100 mg caffeine. Use as part of a healthy diet. ©2021 Abbott 20218962/September 2021 LITHO IN USA

d n s e w i k t h e u e b w i H

“EA T, R EL AX A

DESIGNER U N E H W BI CO A R T AN NR M T A T H S AD E D E I N R E I C H R O F T AST SIM T S S I A O ” LC H PS T Y A L A I O E LIF M P N A E O F RN S ,R I H IA D N

M E. On the beach near their house in Northern California, Ubi, daughter Gabriella, and wife Susanne (all standing) are joined by friends Rachel and Keba Konte, owners of Red Bay Coffee. Their table, opposite, is set with finds from the beach and indigo linens from Ubi’s denim home collection, Mi Cocina.

BY MIR ANDA CROWELL

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P H O T O S T H AY E R G O W D Y

F O O D S T Y L I N G A LY S I A A N D R I O L A

STYLING BRIAN ANDRIOLA

PRODUCED BY JESSICA THOMAS

March 2022 |

ig, shared meals were a staple of Ulrich “Ubi” Conrad Simpson’s childhood. “My dad was a minister, so our house was often full—friends, neighbors, even someone my dad had just met, were welcome to dinner,” he says. As an adult, Ubi inherited the hosting bug. “I’m always the guy making sure your plate and glass are full.” That’s especially true on weekends, when he, wife Susanne St OngeSimpson, and daughter Gabriella host friends at their beach house a couple hours north of their San Francisco home. (Ubi is a denim designer who founded the kitchen collection Mi Cocina; Susanne is senior director of fabric R&D at Old Navy.) “After being on Zoom and social distancing for so many months, we were happy to have somewhere to connect with friends beyond a surface Serving outdoors? Put a conversation,” Susanne says. mesh cover over With connection and relaxation as appetizers. the only goals, nothing about the You can find weekend is overly fussy or scheduled. interesting vintage ones on Etsy. Dinner takes place on a casually decorated table on the deck, and breakfast happens on the beach. The couple keep cooking simple to ensure they can spend plenty of time with friends. They rely on batch cocktails, recipes they can make practically with their eyes closed, and the help of their favorite sous chef, Gabriella. “She loves to cook, loves to feed people,” Ubi says. “When we’re setting happy hour Ubi and Susanne set out cheese up for a party, she’s and charcuterie for guests to enjoy like, ‘I’ve got this, when they arrive. The key to a Daddy. I’ve got this.’”

good cheese board, Ubi says, is having a few crowd-pleasers plus a surprise (Prima Donna, a nutty Dutch cheese, is a favorite). | March 2022

dinner with a view The 1970s house, in the laid-back community of Sea Ranch, is big on charm but not space. So the couple expanded the deck, where they eat most meals. “There’s a Zen feeling that permeates here,” Susanne says. “Eating outside lets our friends experience that.”

WHETHER IT’S IN BUSINESS OR WHILE ENTERTAINING, I ALWAYS SAY ‘OVERPREPARE, THEN GO WITH THE FLOW.’ UBI CONRAD SIMPSON

Portable lanterns add party ambience. Tyvek Bell Solar Lantern, $50; allsop garden.com

I’d rather make a few amazing dishes than 20 mediocre ones. Less is more. UBI CONRAD SIMPSON

setting the table gabby’s tıramısu Gabriella, 8, who started taking cooking classes when she was 5, is in charge of dessert for the crew. A fan of tiramisu, she came up with her own version, dipping the ladyfingers in chocolate milk instead of espresso or alcohol.

breaking bread Dinner starts with a green salad Gabriella makes along with a loaf of country bread. “I love the tradition of breaking bread at the table,” Ubi says. “Who needs a knife? Just tear off a hunk and smear it with butter.“ He often saves the second half of the loaf for later in the weekend: “Just sprinkle water on it and pop it in the oven.”

no-fail pasta “If you’re hosting a dinner party, don’t try anything new,” Ubi says. He often whips up a 15- to 20-minute dish he’s been making for years: grape tomatoes sautéed with olive oil and garlic then tossed with bucatini and grated aged Gouda.

| March 2022

Ubi and Susanne take a down-to-earth but stylish approach.

SHADES OF BLUE “The beauty of denim is the wabi-sabi element of it,” Ubi says. “Every piece is different.” Setting the table with denim in different shades—dark napkins, printed place mats, and a lighter tablecloth—gives the table character and dimension. Table linens, micocinaus.com

NATURE’S DECOR When hosting a party outdoors, play up the natural setting. Items from the yard and surrounding area—in this case, driftwood, rocks, and wild dill, opposite— make an artful and place-appropriate centerpiece arranged down the middle of the table.

EARTHY TABLEWARE Vintage wood chargers with bamboocomposite plates (which look almost ceramic) tie into the natural elements, contrast well with the indigo, and are nearly unbreakable. Bamboo fiber and recycled coffee grounds plates, $20 for 4; worldmarket.com

about mi cocina After years working in the apparel industry for several American brands, Ubi started his home line based on his experience becoming a father and cooking more. “Cooking is not dainty; it’s messy,” he says. “I wanted linens that wouldn’t stain or disintegrate after a few washes.” His napkins, tablecloths, pot holders, and aprons are rendered in the same durable denim he prizes in fashion. He named the line Mi Cocina (“my kitchen”) as a nod to his Afro-Latin heritage.

RECIPES BEGIN ON PAGE 95.

campfire breakfast

I don’t like to eat every meal around the same table all weekend. We keep it moving—dinner on the deck, cocktails inside, a picnic on the beach.

Inspired by his years living in Spain, Ubi serves a Spanish-style omelette, opposite bottom, known as a tortilla, which can be made in a cast-iron skillet on a grill or over a campfire. It’s topped with roasted peppers, as well as avocado slices, lemon zest, and salsa for a California flair. Ubi serves it with café con leche, which he makes with espresso (from Rachel and Keba’s shop), oat milk, sugar, and cocoa powder. “Susanne convinced me to try it with cocoa, and she was absolutely right.”

UBI CONRAD SIMPSON

A tripod grill, which collapses for easy portability, gives you a surface for cooking over a campfire.

Small, easy-totote games like ring toss or dominoes are beach-friendly.

beach days The couple park an Airstream they’ve had for years on the beach to give guests their own sleeping space (the house has just one bedroom). It’s also a hangout spot between hikes and tide pool explorations.

ubi’s sangria This batch drink is festive and tastes even better when made ahead. Ubi’s version has Spanish Rioja, lime juice, a splash of OJ, a hint of rum, diced fruit, and 7UP (his secret ingredient). Q BUYING IN FORMATION : BHG.com/Resources

March 2022 |

a c c l es l CLEAN SLATE Painting the original brick white helps collections and photos stand out.

| March 2022

BY K AT H Y B A R N E S P H OTO S A N N I E S C H L E C H T E R S T Y L I N G J E N N I F E R B E R N O D E C L E E N E

ACCESSIBLE AND MODERN. THAT’S THE DESIGN COMBO THIS FUN-LOVING FAMILY NEEDED FOR THEIR HOME TO LIVE EASIER. SEE HOW THEY MAKE IT ALL WORK—AND THEN SOME.

SPACE TO PLAY Lots of open, clutter-free floor space makes Amy and Bracken Webb’s Cincinnati home work for the whole family, including a daughter who uses a wheelchair. For example, the area around their piano— a rare 1960s Baldwin Acrosonic that meshes with Amy’s midcentury aesthetic—lets all three daughters easily reach it.

March 2022 |

d g n i ve s a e n oo Ac n g re t h a v m e r ces o r e r v i e n s i b i l i t y t a ke s f n g l l i AMY WEBB w . r u o to e o o Y d . e r v e r yo n e az d i w r e ro e o n t ra n c e

OPEN KITCHEN To make the kitchen usable for everyone, kids dishes are stored in lower drawers with wide, easy-tograb pulls, and the microwave is set low into the island. Extra distance around the island (especially behind the stools) creates a more open, bottleneck-free work space.

TAP ON Touch faucets allow their daughter to wash up with ease.

very home could benefit from wide halls and doorways, a wheelchairfriendly bathroom, and a zero-clearance entry, says disability advocate and mom to three girls Amy Webb (@thislittlemiggy). You might not need these features now, but they’ll make life easier in the future for you, your family, and visitors. When Amy’s second daughter was diagnosed with microgastria and limb reduction complex, Amy and husband Bracken knew this little girl would change their lives—not just in the way that kids always change parents, but in a more specific we-need-to-figurethis-out kind of way. Their daughter started training with a wheelchair at 16 months. Her first power chair was the smallest on the market, and while it didn’t require a lot of space to operate, the Webbs knew they would need a betterfunctioning home as their daughter and her wheelchair grew. The couple found a house in deep disrepair, bought it for the price of the land, and hired an architect versed in universal design (meaning accessible to everyone) to help them give it a fullscale makeover. The home needed some major work: an elevator, ramps

BREATHING ROOM In the living room, walls were removed to open the space and make it easier to navigate. To brighten the room and keep the focus on the view through the wall-to-wall windows, the Webbs painted the ceilings and original brick fireplace white. Minimal furniture pieces arranged far apart, a low-pile rug, and a round coffee table all contribute to better traffic flow.

March 2022 |

PUNCH IT UP Black doors add drama to an all-white paint palette.

| March 2022

WARM WELCOME The extra-wide entry hallway leads to double office doors. A secondhand bench and vintage rug set the style tone for the rest of the house. August, the family’s apricot-color poodle, keeps watch.

MOODY RETREAT One dark wall in a mostly white house makes a bold statement. Amy created the painting above the walnut wood bed Bracken built, and she hand-pieced the gray and white quilt. “I swear, it’s worth $5,000 to me,” Amy jokes. “It took me months to make it.” A large, colorful vintage rug ties their collections together.

CREDITS TK

STYLE CONTRAST Airy rattan is unexpected on this midcenturyinspired light fixture.

GO UNIVERSAL Scan this code with your phone camera for more universal design ideas to implement in your space.

LIGHTS OUT The ceiling light and window blinds are controlled by voice command.

e n yo u d e h sig W nf t y i l i o b r gr he or o t eat m som h t i t w est eone s g s n i g r r a it b eat , p s h d er f r e ys i c a l n e e . e n edo o y r m t o e ve

GOOD READS Amy wrote When Charley Met Emma and Awesomely Emma about a girl with physical differences.

E YW

AT THE READY A low bed is easier to get in and out of. A display shelf lets their daughter keep favorite toys and books close. The lamp turns on and off with a single touch.

EASY IN Seamless floors (without any raised lips) are wheelchairfriendly.

TWO -STEP The girls’ bathroom includes a pair of sinks at different heights, grab bars, and a transition seat. The drawer pulls are turned upside down to make them easier to grab.

BUNK ROOM Bracken built the versatile bunk beds in their youngest’s room. The top bunk is an extra sleep space for now, but it can be changed later if they want to add a desk below the loft.

at each of the three entrances, an accessible bathroom on each level, and space planning for the wheelchair’s turning radius. But the couple quickly learned that even if they designed a home to meet the recommendations of the Americans with Disabilities Act (ADA), they would still have to make additional changes to suit the individual needs of their daughter. In the kitchen, the fridge moved to an open wall so it’s available to everyone at all times (even during busy meal prep), and sinks were placed so she could roll up in the easiest way possible. The tweaks aren’t standard, but they’re what the family needed. The Webbs meticulously considered the usability of every inch, but the style came easy. Clean white walls and neutral furniture emphasize the view of the wooded landscape. Vintage and midcentury finds and their own handmade artwork and furniture throughout add soul. “We put a lot of thought into how our home would work for all of us,” Amy says. “Because our daughter is able to live with independence, so are we.” Q March 2022 |

SMALL BUT MIGHTY Tiny seeds like flax, chia, sunflower, hemp, and sesame have serious superpowers: health perks, nutty flavor, and addictive crunch. We scooped and sprinkled our way to recipes that make the most of each seed.

| March 2022

RECIPES BEGIN ON PAGE 92.

A trifecta of seeds—flax, hemp, and chia—supply fiber, protein, and heart-healthy omega-3s.

SEEDS A ND FRUIT MUESL I

Traditionally, Swiss-German muesli requires an overnight soak for the oats, with a topping of nuts, fresh apple, and yogurt before eating. We streamlined the recipe so you can make the cereal mix ahead and skip the soak. Stir together rolled oats, a multigrain cereal blend, seeds, nuts, and dried berries, then top with milk or yogurt. It’s fast, healthful, and versatile. Use whatever dried fruit you like, then serve it cold or hot—with or without fresh fruit on top.

B Y M E R R I T T WAT T S P H O T O S C A R S O N D O W N I N G F O O D S T Y L I N G G R E G L U N A P R O D U C E D B Y J E S S I C A T H O M A S

The lesser-known nigella seed adds an oregano note. If you need a pantry sub, use a combination of celery seeds and dried oregano.

MOS TLY SEEDS W HE AT CR ACK ERS Buttery and thin— almost like brittle—these whole grain crackers are surprisingly easy to make: Stir together a dough brimming with sesame, nigella, and caraway seeds, then roll it out and press pepitas and sunflower seeds on top before baking. You’ll wonder why you don’t make homemade crackers more often.

E V ERY THING SEEDS SPICE BL END

This riff on an everything bagel seasoning mix pops with the addition of fennel and coriander seeds and black pepper. Four of our favorite ways to use it: Q SPRINKLED ON SOUP The blend adds satisfying texture and nutty flavor to pureed vegetable soups like potato leek and creamy cauliflower. Q AS A SAVORY CRUST For a crispy coating without frying, brush honey mustard over fish or chicken, press in the seedy mix, and bake. Q TOSSED IN A SLAW Dress thinly sliced cabbage, kale, or other hearty greens with your favorite vinaigrette; fold in the seed mixture for a pleasant crunch. Q ON ANY ROASTED VEGETABLES Drizzle with olive oil and the seed blend before roasting. Try this combo of potato and lemon slices, plus rosemary and a whole head of garlic.

March 2022 |

CHOCOL ATEBANANA SN ACK C A K E

Flaxseed shows off twice in this tender twist on banana bread. Ground flax blended with water makes a paste that acts as a substitute for eggs, giving structure to the cake—hello, vegan treat! Partnered with coconut milk, it also lends a nutty flavor that enhances the chocolate. The unadorned cake is incredible on its own and exceptional topped with tahini icing, caramelized bananas, and sesame seeds.

L EMON-POPP Y SEED ZUCCHINI BRE A D Grated fresh zucchini in the batter and a generous postbake lemon syrup drizzle are the secrets to this extra-moist spin on classic lemon-poppy seed quick bread. Q

Quick breads slice better after storing overnight, which also gives the lemony syrup time to work its magic.

March 2022 |

R E C I PE S F RO M PAG E S 8 6 – 91

SMALL BUT MIGHTY SEEDS AND FRUIT MUESLI If you prefer hot cereal to start your day, bring 1 cup milk or water to boiling; add ½ cup of the muesli. Simmer 7 minutes, then remove from heat. Let stand 2 minutes. START TO FINISH 10 min. 4

cups multigrain cereal with rolled rye, oats, barley, and wheat, such as Bob’s Red Mill 5 Grain Rolled Cereal

1 1 1

cup regular rolled oats cup dried tart cherries cup dried blueberries ³⁄4 cup coarsely chopped pecans, toasted ³⁄4 cup raw chip coconut ¹⁄3 cup whole ﬂaxseeds ¹⁄4 cup hemp seeds 3 Tbsp. chia seeds Milk and/or yogurt Fresh fruit (optional) Honey (optional)

refrigerate up to 4 weeks. Serve with milk and/or yogurt, plus fresh fruit and honey, if you like. Makes 8 cups. PER ¹⁄2 CUP 272 cal, 10 g fat (2 g sat fat), 4 mg sodium, 41 g carb, 8 g fiber, 14 g sugars, 7 g pro PER ¹⁄2 CUP WITH MILK 394 cal, 15 g fat (5 g sat fat), 20 mg chol, 118 mg sodium, 53 g carb, 8 g fiber, 26 g sugars, 15 g pro

1. In a large bowl stir together multigrain cereal, oats, cherries, blueberries, pecans, coconut, ﬂaxseeds, hemp seeds, and chia seeds. Cover tightly and

HANDS-ON TIME 35 min. TOTAL TIME 1 hr. 25 min .

SUPERSEEDS Boost the power of your pantry by keeping a variety of seeds on hand. With a scoop here, a sprinkle there, the health benefits of tiny seeds add up. Q

CHI A Maybe better known for their pet sprouting abilities,

chia seeds are also rich in fiber and healthy omega-3 fatty acids. Serve them with liquid such as milk or water, or soak them before using to create a gelatinous substance, which makes it easier to absorb their nutrients. Q

FLAXSEEDS AND FLAXSEED MEAL The nutrients in

flaxseeds—omega-3 fatty acids that help guard against heart disease and arthritis, plus cancer-fighting lignans— are best absorbed in the ground form instead of as whole seeds. Store in the fridge to prevent spoiling. Q

HE M P Technically a nut, hemp seeds are one of the few

plant-based complete protein sources (containing all nine essential amino acids). Specifically, they contain high levels of the amino acid arginine, which may reduce the risk of heart disease. Hemp hearts are hemp seeds minus the outer shell. Q

P OP PY These mild sweet-spicy seeds are a secret source

of calcium: One tablespoon supplies 10 percent of your daily requirement, about the same amount as half a cup of milk. Find them in the spice aisle and use them in baked goods or creamy salad dressings. Q

PEPITAS (PUMPKIN SEEDS) Pepitas (“little seeds of

squash”) come from pumpkin varieties with hull-less seeds and are packed with bone-building magnesium and heart-helping plant sterols. Keep them on hand for healthy grazing. Q

S E SAM E Both white and black sesame seeds have a sweet,

nutty flavor and are loaded with antioxidants, but that’s where the similarities end. Black sesame seeds have more crunch (since they are unhulled) and a stronger flavor, and are thought to have more antioxidants as well. Q

S U N F LOWER A popular grab-and-go snack, sunflower

seeds are an excellent source of vitamin E, which fights inflammation and promotes healthy skin. Buy them shelled but unsalted so you can control sodium levels.

| March 2022

MOSTLY SEEDS WHEAT CRACKERS 5

Tbsp. sesame seeds ¹⁄4 cup nigella seeds 2 Tbsp. caraway seeds 1¹⁄2 cups all-purpose flour ¹⁄2 cup whole wheat pastry flour ¹⁄2 tsp. sugar ¹⁄4 cup butter, melted 1 Tbsp. melted butter or water ¹⁄4 cup raw or roasted pepitas 2 Tbsp. roasted sunflower seeds

1. In a medium bowl stir together 4 Tbsp. of the sesame seeds, 3 Tbsp. of the nigella seeds, and 1 Tbsp. of the caraway seeds. Stir in all-purpose flour, whole wheat flour, 1 tsp. kosher salt, and the sugar. Add the ¹⁄4 cup melted butter; stir with a fork until butter is evenly distributed. Stir in ¹⁄2 cup water, gently mixing with a fork to moisten dough. Add an additional 2 to 4 Tbsp. water until mixture starts to come together. Shape dough into a ball. Cover and let stand 15 minutes. Meanwhile, stir together the remaining 1 Tbsp. each sesame, nigella, and caraway seeds. 2. Preheat oven to 400°F. Divide dough into quarters. Roll one portion of dough between two sheets of parchment paper or waxed paper until very thin. (Dough should be less than ¹⁄8 inch thick.) Remove top piece of parchment and invert dough onto a baking sheet; remove remaining parchment sheet and set it aside. Prick dough with a fork. Brush surface with the 1 Tbsp. melted butter or water. Sprinkle with 1 Tbsp. of the pepitas and about 2 tsp. each of seed mixture and sunflower seeds. Place reserved parchment sheet on top of

dough and gently roll seeds into surface of dough; remove parchment. Bake whole and break after cracker is baked and cool. (Or using a pizza cutter or knife, cut dough into squares or strips before baking; separate slightly.) 3. Bake 12 to 14 minutes or until light brown and crisp. Transfer to a wire rack; cool. (Crackers will continue to crisp as they cool.) Repeat with remaining dough, pepitas, seed mixture, and sunﬂower seeds. Store in an airtight container at room temperature up to 1 week. Makes 4 large crackers or 20 servings. PER SERVING 104 cal, 6 g fat (2 g sat fat), 8 mg chol, 151 mg sodium, 11 g carb, 1 g fiber, 3 g pro

¹⁄2 ¹⁄4 ³⁄4 ¹⁄3 ¹⁄2

tsp. baking soda cup coconut oil, melted, or canola oil cup sugar cup mashed ripe banana tsp. vanilla Tahini Icing Caramelized Banana Slices Toasted sesame seeds and/or ﬂaxseed meal

1. Preheat oven to 350°F. Grease an 8-inch square baking pan. In a small bowl stir together 1 Tbsp. of the flaxseed meal and 3 Tbsp. water. In another small bowl mix together coconut milk and apple cider vinegar. Let both mixtures stand 10 minutes. In a medium bowl combine flour, the remaining 3 Tbsp. flaxseed meal, the cocoa, baking powder, soda, and ¹⁄4 tsp. kosher salt. 2. In another medium bowl beat coconut oil and sugar with a mixer on START TO FINISH 5 min. medium until combined. Beat in flaxseed mixture until well combined. Beat in 1 Tbsp. sesame seeds mashed banana and vanilla until 1 Tbsp. fennel seeds combined. Alternately add flour mixture 1 Tbsp. coriander seeds and coconut milk mixture, beating on 1 Tbsp. black sesame seeds low after each addition just until 1 Tbsp. poppy seeds combined. (Batter may appear curdled.) 1 Tbsp. cracked black pepper Spread batter in prepared pan. 2 tsp. kosher salt 3. Bake 25 to 30 minutes or until a 2 tsp. dried minced onion 2 tsp. dried minced garlic toothpick inserted in center comes out clean. Cool completely in pan on wire 1. In a small bowl combine all rack. Before serving, drizzle with Tahini ingredients. Transfer to an airtight Icing, top with Caramelized Banana container and store up to 3 months. Slices, and sprinkle with toasted sesame Makes ¹⁄2 cup. seeds and/or flaxseed meal. Serves 9. PER 1 TBSP. 28 cal, 2 g fat, 282 mg sodium, TAHINI ICING In a small bowl whisk 2 g carb, 1 g fiber, 1 g pro together ¹⁄3 cup powdered sugar and 3 Tbsp. tahini. Whisk in 2 to 3 tsp. coconut milk or milk, 1 tsp. at a time, until drizzling consistency. For a totally vegan rendition, CARAMELIZED BANANA SLICES choose coconut milk when In a 10-inch skillet melt 1 Tbsp. making the batter and icing, coconut oil or butter over and coconut oil when medium. Stir in 2 Tbsp. packed caramelizing the banana. brown sugar, ¹⁄4 tsp. ground HANDS-ON TIME 20 min. TOTAL TIME 45 min. cinnamon, and a pinch of kosher CH-CH-CHsalt. Add 1 sliced banana; cook CHIA ¹⁄4 cup flaxseed meal about 2 minutes or until slices For other ways ¹⁄3 cup coconut milk or milk to use chia seeds, are golden, turning once. 1 tsp. apple cider vinegar hover your PER SERVING 278 cal, 12 g fat 1 cup all-purpose flour phone camera (7 g sat fat), 3 mg chol, 196 mg ¹⁄4 cup unsweetened cocoa over the code. sodium, 42 g carb, 3 g fiber, 26 g powder BHG.com/ ChiaSeedRecipes sugars, 4 g pro ³⁄4 tsp. baking powder

EVERYTHING SEEDS SPICE BLEND

CHOCOLATE-BANANA SNACK CAKE

TA S T I N G N O T E S

SEEDSOFFLAVOR Q

CA RAWAY The iconic

flavor of rye bread, caraway seeds taste like fennel and cumin with anise hints. Q

CO RIANDER The

seeds of the cilantro plant are warm and woodsy with mellow, citruslike notes. Q

FENNEL Often used

in sausage and cured meats, fennel seeds are aromatic with hits of pine and licorice. Q

NIGELLA The tiny

drop-shape seeds contribute a strong oregano flavor with a bit of toasted onion.

LEMON-POPPY SEED ZUCCHINI BREAD HANDS-ON TIME 20 min. TOTAL TIME 1 hr. 20 min., plus cooling 1³⁄4 cups all-purpose ﬂour 1 Tbsp. poppy seeds ¹⁄2 tsp. baking powder ¹⁄4 tsp. baking soda 1 cup plus 2 Tbsp. sugar ¹⁄4 cup butter, softened ¹⁄2 cup sour cream 2 Tbsp. loosely packed lemon zest 3 eggs 2 cups grated or shredded zucchini 2 Tbsp. lemon juice

1. Preheat oven to 350°F. Grease bottom and ¹⁄2 inch up sides of a 9×5-inch loaf pan. In a medium bowl stir together flour, poppy seeds, baking powder, baking soda, and ¹⁄2 tsp. kosher salt. 2. In a large bowl beat 1 cup of the sugar, the butter, and ¹⁄4 cup canola oil with a mixer on medium until light and fl uff y. Add sour cream and lemon zest; beat until smooth. Beat in eggs, one at a time, until combined. Stir in zucchini. Add flour mixture to zucchini mixture. Fold just until combined (batter may be lumpy). Spoon into prepared pan. If

March 2022 |

R E C I P E F RO M PAG E 5 8

DESSERTS SPICE MARKET CARROT CAKE HANDS-ON TIME 30 min. TOTAL TIME 1 hr. 5 min., plus cooling 2 1¹⁄2 2 1

cups all-purpose ﬂour cups sugar Tbsp. baking powder Tbsp. ras el hanout* ¹⁄2 tsp. baking soda 4 eggs, at room temperature and lightly beaten 3 cups ﬁnely shredded carrots ³⁄4 cup vegetable oil

¹⁄3 cup honey 1

cup chopped dried apricots or pitted dates Ginger-Orange Cream Cheese Frosting Chopped pistachio nuts (optional)

1. Preheat oven to 350°F. Line bottoms of three 8- or 9-inch round baking pans with parchment paper. Grease and flour paper. In a mixing bowl combine flour, sugar, baking powder, ras el hanout, baking soda, and ¹⁄4 tsp. kosher salt. 2. In another bowl combine eggs, carrots, oil, and honey. Stir egg mixture into flour mixture until combined. Stir in apricots. Pour into prepared pans. 3. Bake 25 to 30 minutes or until toothpick inserted near centers comes out clean. Cool in pans 10 minutes. Remove cakes from pans; remove paper. Cool cakes on wire racks. 4. Frost the top of each cake layer

GET THE LOOK Both versions of our decorated carrot cake look fancy; both are deceptively easy to achieve. S P R I N G F L OW E R S (O N O U R C OV E R )

After frosting the cake, use your hands to press about 1¹⁄2 cups chopped pistachios around the sides of the cake. Use a Y-shape peeler to peel

| March 2022

long, paper-thin ribbons from a raw carrot (or a variety of colored carrots). Pile the ribbons on top. Finish with organic edible flowers. (We used micro sun daisies from gourmet sweetbotanicals.com.) Q

R A I N B OW S H R E D S

Use a julienne peeler, above right, to shred 4 to 6 colored or regular

carrots (you should have 1½ cups carrot shreds). Pat carrot shreds dry between paper towels. Just before serving, press shreds against sides of cake and sprinkle cake with ½ cup finely chopped pistachios.

with Ginger-Orange Cream Cheese Frosting, stacking them as you go; frost sides of the cake. See “Get the Look,” below left, for two ways to decorate Sicilian pistachios with nuts and carrot (pistacchio shreds or ribbons. verde di Bronte) Serves 16. are a vibrant spring green with *TIP To make your pink or purple own ras el hanout skins. Find them spice mixture, stir at markethall together 1 tsp. each foods.com. ground cinnamon and ground turmeric and ¹⁄2 tsp. each black pepper, ground coriander, ground nutmeg, and ground allspice. GINGER-ORANGE CREAM CHEESE FROSTING Remove 2 tsp. zest and squeeze 2 Tbsp. juice from 1 orange. In a large bowl combine one 8-oz. pkg. softened cream cheese; ³⁄4 cup softened butter; the orange juice; and 1 tsp. ground ginger. Beat with a mixer on low until ﬂ uﬀ y. Gradually add 2 cups sifted powdered sugar, beating well. Gradually beat in an additional 1 to 1¹⁄2 cups sifted powdered sugar to make a spreadable frosting. Stir in zest. PER SERVING 498 cal, 25 g fat (10 g sat fat), 84 mg chol, 414 mg sodium, 67 g carb, 2 g fiber, 51 g sugars, 5 g pro R E C I PE S F RO M PAG E S 6 0 – 6 8

THEN & NOW HEARTY WHOLE GRAIN AND YOGURT BOULE HANDS-ON TIME 25 min. TOTAL TIME 4 hr. 5 min., plus cooling 1

cup currants, golden raisins, and/or coarsely chopped dried cherries ¹⁄3 cup regular rolled oats ¹⁄4 cup millet 1 cup boiling water 1 cup plain Greek yogurt (whole milk or reduced-fat) 2 Tbsp. dark molasses 1¹⁄2 cups whole rye flour or whole wheat flour 1 tsp. instant yeast 1 cup all-purpose flour 1 cup coarsely chopped toasted hazelnuts or pecans

PHOTOS: CARSON DOWNING

desired, sprinkle with additional poppy seeds. 3. Bake 60 to 65 minutes or until a toothpick inserted in center comes out clean. Cool in pan 15 minutes. 4. Meanwhile, in a small microwave-safe bowl combine lemon juice and the remaining 2 Tbsp. sugar. Microwave 30 seconds or until hot. Stir until sugar is dissolved. Brush loaf with lemon syrup; cool completely. Wrap and store overnight before slicing. Serves 12. PER SERVING 255 cal, 12 g fat (4 g sat fat), 61 mg chol, 191 mg sodium, 34 g carb, 1 g fiber, 20 g sugars, 4 g pro

PHOTO: JACOB FOX

1. In a large bowl combine dried fruit, oats, and millet. Add the boiling water and stir until combined. (This mixture is called a soaker, which softens the grains and plumps the dried fruit.) Cover; let stand 90 minutes. 2. Stir yogurt and molasses into the soaker. In a small bowl stir together rye flour and yeast; stir into soaker mixture. Stir in all-purpose flour and 1 tsp. kosher salt. Mix thoroughly. Cover; let stand in a warm place 30 minutes. Use a scraper to loosen dough from sides of bowl and fold dough on top of itself several times. Cover and let stand 30 minutes more. 3. Sprinkle a clean surface generously with additional rye and/or all-purpose flour. Turn dough out and knead a few times with a scraper. (Dough will be sticky; knead in another 1 to 2 Tbsp. flour if necessary.) Knead in hazelnuts. Divide dough in half and shape each portion into an oval boule, stretching and tucking dough underneath so top is smooth. Transfer loaves, top sides down, to well-floured proofing baskets or large bowls lined with floured clean kitchen towels. Cover loosely; let rise 1 hour (dough will not rise noticeably). 4. Place a baking stone* in the oven on the middle rack and place a second oven rack in lowest position. Place a broiler pan on bottom rack. Preheat oven to 400°F. Working quickly, turn loaves onto the baking stone. Using a serrated knife, make a shallow slash in the top of each loaf. Carefully pour about 1 cup hot water into the broiler pan (be careful of the steam). Quickly close the oven door. 5. Bake 40 to 50 minutes or until tops are crusty and brown and internal temperature is 190°F. Transfer loaves to a wire rack; cool completely. Makes 2 boules (12 servings each). *TIP Boules can be baked, covered, in a preheated 3- to 5-qt. cast-iron baker

instead of on a baking stone. Omit broiler pan and hot water. PER SERVING 116 cal, 4 g fat (1 g sat fat), 1 mg chol, 104 mg sodium, 18 g carb, 2 g fiber, 6 g sugars, 3 g pro

SPRING STROGANOFF For a vegetarian version, omit the steak, increase mushrooms to 5 cups, and sub vegetable broth for the beef broth. START TO FINISH 40 min. 4

to 6 oz. dried mafalda pasta, broken into 2-inch pieces, or mini lasagna noodles 1 bunch (12 oz.) asparagus, trimmed and cut lengthwise into thin strips 1 cup fresh or frozen peas 8 oz. beef ﬂank steak or sirloin steak 2 Tbsp. butter 3 cups sliced mixed fresh mushrooms, such as cremini, shiitake, baby bella, beech, or hen of the woods ¹⁄2 cup sliced green onions 3 cloves garlic, minced ¹⁄2 cup dry white wine, dry sherry, or additional beef broth 1¹⁄2 cups reduced-sodium beef broth 1 5- to 8-oz. carton plain whole milk Greek yogurt or sour cream 2 Tbsp. all-purpose ﬂour 1 tsp. lemon zest

1. Cook pasta according to package directions, adding asparagus and peas the last 2 minutes of cooking; drain. 2. Meanwhile, trim fat from meat. Thinly

slice meat across the grain into bite-size strips and season with ¹⁄4 tsp. kosher salt. In a 10-inch skillet melt 1 Tbsp. of the butter. Brown meat, half at a time, turning once. Remove meat from skillet; cover to keep warm. 3. In the same skillet melt the remaining 1 Tbsp. butter. Cook mushrooms, green onions, and garlic over medium-high 3 minutes, stirring occasionally. Add wine; cook and stir until bubbly, scraping browned bits from bottom of pan. Stir in meat and beef broth. 4. In a small bowl stir together yogurt, ﬂour, and lemon zest; stir into meat mixture. Cook and stir until thickened and bubbly. Cook and stir 1 minute more. Season with ¹⁄2 tsp. salt and ¹⁄4 tsp. ground black pepper. Add pasta mixture; toss to combine. Serves 4. PER SERVING 374 cal, 12 g fat (6 g sat fat), 44 mg chol, 744 mg sodium, 37 g carb, 4 g fiber, 5 g sugars, 24 g pro R E C I PE S F RO M PAG E S 70 –7 7

WEEKENDS WITH UBI UBI’S CAFÉ CON LECHE Ubi Conrad Simpson makes his espresso in a 6-cup Bialetti Moka Express stove-top espresso maker. Use very dark or espresso roast coffee beans ground extra-fine (aka Turkish/espresso grind). START TO FINISH 10 min. 3 2 2 2

tsp. raw sugar tsp. unsweetened Dutch-process cocoa powder, such as Droste cups oat milk or milk cups prepared espresso

1. Divide sugar and cocoa powder between two large mugs. In a small saucepan heat oat milk over medium 3 minutes or until warmed. Remove from heat and pour prepared espresso into oat milk. 2. Add four or ﬁve spoonfuls of the espresso mixture to each mug; stir until sugar and cocoa are dissolved. Pour remaining espresso mixture into mugs. Serves 2. PER SERVING 178 cal, 3 g fat, 148 mg sodium, 35 g carb, 3 g fibers, 25 g sugars, 5 g pro

March 2022 |

SPANISH-STYLE TORTILLA WITH A TWIST If you’re feeding more than four, use two skillets and prepare the recipe twice instead of doubling it for a larger skillet. HANDS-ON TIME 25 min. TOTAL TIME 35 min.

¹⁄2 cup ﬁnely chopped small onion 4 4 6 4 1

cloves garlic, thinly sliced small potatoes, sliced ¹⁄8 inch thick (2¹⁄2 cups) eggs, beaten oz. sharp cheddar cheese, chopped avocado, cut into wedges Lemon zest Hot sauce and/or fresh salsa

1. Add 2¹⁄2 Tbsp. olive oil to a 9- or 10-inch cast-iron skillet. Place skillet on grill rack over medium. Once oil is

shimmering, add onion and garlic; layer potatoes in skillet and cover grill. Turn potatoes every 2 minutes until golden brown on both sides, about 15 minutes total. Season with ¹⁄2 tsp. salt and ¹⁄4 tsp. ground black pepper. 2. Reduce heat to medium-low; cover and cook 4 to 5 minutes more, turning occasionally to prevent burning. Add eggs and cheese. Cover and cook 3 to 5 minutes or until eggs have ﬂuﬀed, lifting eggs and tilting skillet once to allow uncooked eggs to run underneath. Remove skillet from grill and cover with foil. Let stand 10 minutes. Loosen sides of tortilla. Carefully invert tortilla onto a plate. Top with avocado and lemon zest. Serve with hot sauce and/or fresh salsa.* Serves 4. OVEN METHOD Preheat oven to 350°F.

| March 2022

HEIGHTEN YOUR SENSES Make moments that matter in hip & historic Frederick County, Maryland. Wander historic downtowns with locally-owned specialty shops, galleries, and theaters. Venture outdoors in National & State Parks and experience our storied past at Civil War battlefields. Indulge in world-class restaurants and unwind at dozens of tasting rooms.

visitfrederick.org • 800-999-3613

Heat 2¹⁄2 Tbsp. olive oil in a 9- or 10-inch cast-iron skillet over medium 5 minutes. Add onion, garlic, and potatoes as directed. Cook 15 minutes, turning potatoes occasionally. Reduce to medium-low; cook 5 minutes more. Season as directed. Add eggs and cheese. Bake 8 minutes, lifting and tilting skillet once to allow uncooked eggs to run underneath. Remove skillet from oven and cover with foil. Let stand 10 minutes. Invert and serve as directed. *TIP Ubi likes to ﬁnish his tortilla with Padrón peppers. In a cast-iron skillet on grill rack over medium-high, sauté peppers in hot oil until charred, turning occasionally. Sprinkle with ﬂaky sea salt. PER SERVING 441 cal, 30 g fat (10 g sat fat), 307 mg chol, 604 mg sodium, 24 g carb, 4 g fiber, 2 g sugars, 19 g pro

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GABBY’S CHOCOLATE TIRAMISU

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In traditional tiramisu, ladyfinger cookies take a dip in espresso— and, occasionally, espresso and rum. Ubi’s daughter, Gabby, uses chocolate milk for a family-friendly take on the Italian dessert. HANDS-ON TIME 35 min. TOTAL TIME 3 hr. 35 min., including chilling 1¹⁄2 1 1¹⁄2 8

cups heavy cream cup powdered sugar tsp. vanilla oz. mascarpone cheese ¹⁄4 cup red unsweetened Dutchprocess cocoa powder, such as Guittard Cocoa Rouge 3 Tbsp. plus 1¹⁄4 cups whole milk 28 crisp ladyﬁngers (8.5 oz.)

1. In a large bowl combine heavy cream, ³⁄4 cup of the powdered sugar, and the vanilla. Beat with a mixer on medium to high until stiff peaks form. Add mascarpone; beat until combined. 2. In a medium bowl combine the remaining ¹⁄4 cup powdered sugar, the cocoa powder, and 3 Tbsp. of the milk. Whisk to combine and moisten all ingredients. Add the remaining 1¹⁄4 cups milk and stir. 3. Soak 14 of the ladyfingers, one at a time, 4 to 5 seconds in the chocolate milk. (Be careful not to soak for too long or they will break apart.) Arrange ladyfingers in an even layer in the bottom of a 2-qt. baking dish. Spoon half of the whipped cream mixture on top of the ladyfingers, spreading evenly. 4. Soak remaining 14 ladyfingers in chocolate milk as directed and arrange on top of the cream layer. Spread remaining whipped cream evenly over top. Dust with cocoa powder. Cover with plastic wrap; chill at least 3 hours or overnight. Serves 12. PER SERVING 317 cal, 21 g fat (12 g sat fat), 78 mg chol, 44 mg sodium, 29 g carb, 1 g fiber, 20 g sugars, 4 g pro Q

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FREE

your guide to a happy, healthy life

More than one in three Americans are sleep-deprived. Use the week to make getting your z’s a priority. Experts say one of the biggest mistakes people make is not having a consistent sleep schedule, which throws off your internal body clock. Aim for at least seven hours of shut-eye a night, going to bed and waking up at roughly the same time (within a 30-minute window), even on weekends.

Boxing is a resistance training-cardio combo that burns calories and builds muscle.

PERCENT OF PEOPLE FORGET TO PACK SOMETHING WHEN THEY TRAVEL. The most forgotten items: toothbrush, toothpaste, cell phone charger, and hair care items. Before packing, jot down a list: You can use a free app, such as PackPoint or PackKing.

21% of Americans say their home is cluttered. One study found that people who live with clutter have higher levels of the stress hormone cortisol throughout the day.

Create a tidying up routıne Put on soothing music and set aside five to ten minutes for a pickup a few nights a week.

HOURS

of strength training per week can lower your risk of obesity by as much as 30 percent. This kind of training builds and maintains muscle, which keeps your metabolism humming. Strive to do 20 minutes of a strength or resistance training workout three times a week.

46% OF AMERICANS ARE EXPECTED TO RETIRE WITH DEBT— A MORTGAGE, CAR PAYMENTS, CREDIT CARD BILLS, OR OTHER TYPES. Carrying a balance isn’t bad if your payment plan doesn’t drain retirement income. Run the numbers: Payments shouldn’t exceed 36 percent of all your pretax income (Social Security, pension, retirement savings). The National Foundation for Credit Counseling (nfcc.org) offers free advice. Q

| March 2022

BY: SHARON LIAO; PHOTOS: (GLOVES) SEAN GLADWELL/GETTY IMAGES, (CAT) OLYA SMOLYAK/ISTOCK BY GETTY IMAGES

March 13 to 19 is National Sleep Awareness Week.

YO U R B E ST S H OT

Put the “Me” in “Menu” With Align Probiotic REGISTERED DIETITIAN AND NUTRITIONIST VANESSA RISSETTO SHARES HER TIPS FOR PUTTING YOUR DIGESTIVE HEALTH FIRST.

AS A FIRST-GENERATION AMERICAN

growing up before the internet age, registered dietitian and nutritionist Vanessa Rissetto didn’t always have access to information about food and health. “My mom is Haitian— if she cooked it, we ate it, no questions asked,” she jokes. But the first time she saw a dietitian, she became fascinated by the science behind her digestive journey. Today, as co-founder of Culina Health, Rissetto encourages her clients to ask all the questions. “Knowledge is power; understanding your specific digestive issues is the first line of defense,” she notes. Meeting with a gut specialist, asking questions, tracking your own reactions and symptoms, and taking a daily supplement like Align Probiotics can help you maintain your GI health. “Align is backed by nearly 20 years of scientific research. I take mine every day and it’s helped me tremendously,” says Rissetto. “I

recommend it to my patients whenever appropriate. That’s why I joined the Align Healthy Gut Team Up this year.” Another way to keep your gut in check? Prepare meals at home. “When you eat out, it becomes much harder to control your intake. There’s just no way to know what is really going into your meal,” the mother of two explains. “If you can eat 50% or more of your meals at home, that’s a great way to ensure that they’re customized to your body’s needs.” Meals like Rissetto’s Healthy Gut Salad Bowl (right) are an easy way to keep your gut settled. “The right salad can be filling, tasty, and great for your digestive tract,” she says. “The pistachios and chickpeas in this salad provide plenty of protein to keep you full, and taste great when combined with the rest of these accessible ingredients.” Bon appétit!

Scan the QR code or visit alignprobiotics.com to join the Align Healthy Gut Team Up and get $2 o3 your ﬁrst month of Align!

2 bunches kale 1 bunch red kale 1 cup chickpeas 3/4 cup broccoli microgreens 3/4 cup strawberries 1/2 cup fermented beets & cabbage 1/2 cup pistachios

3 oz fresh lemon juice 3 oz olive oil 1/2 tablespoon garlic, minced

health

the power of

ANTIOXIDANTS

An anti-what? These compounds in food are key to your good health. We map out how to make the most of their benefits. Eating foods rich in vitamins, minerals, fiber, and protein is important, but there’s another element in food that does a body good—antioxidants, substances that can help prevent or slow what’s called oxidative stress to your cells. “Antioxidants are the antidote to free radicals from the environment that can cause damage to cells—and accelerate the aging process—which raises your risk of various diseases,” explains David Katz, M.D., author of The Truth About Food. Find out the top sources of antioxidants and the best way to consume them.

MAXIMIZE THE ANTIOXIDANT EFFECT The simplest way to get plenty of antioxidants in your diet is to eat lots of different fruits, vegetables, whole grains, and plant-based foods. “A bright color and strong flavor are usually tip-offs that foods are high in antioxidants,” says Dawn Jackson Blatner, R.D.N., author of The Superfood Swap. Your goal is to eat at least 4½ cups of produce daily; having a serving with every meal and snack can help get you there. Beyond that, here’s how to reap the most health benefits from your food.

100

| March 2022

eatproduce within a fewdays As foods sit, they lose their nutritional value. When storing fruits

and vegetables to keep them fresh, refrigerate at 40°F. And don’t overlook frozen produce as an option: Frozen fruits and vegetables

BY S TAC E Y C O L I N O I L LU S T R AT I O N S L A N T R U O N G

are good sources of antioxidants because they’re picked when ripe then frozen quickly so the nutrients stay stable for a long time.

love your Drinking unsweetened Lipton black and green tea every day can help support a healthy heart.* Go on, make your heart smile one cup at a time.

Tea is one of the best sources of flavonoids in the diet. Flavonoids are natural dietary compounds, which have been associated with heart health benefits.

!" " # ! $$% & % # ' ( ' ) # %

health SPICE IT UP CONSIDERHOW YOUCOOK Some antioxidants— such as lycopene (in tomatoes and red

carrots)—become more readily absorbed when the foods they’re in are cooked. Celery also gets a boost in its antioxidant capacity with cooking. To preserve the antioxidants in vegetables, “Cook

them for the least amount of time in the least amount of water,” advises Joan Salge Blake, Ed.D., R.D.N., clinical professor of nutrition at Boston University. Steaming, stir-frying, and grilling are all better than boiling.

Herbs and spices— especially ginger, cinnamon, black pepper, turmeric, oregano, rosemary, and sage—pack an antioxidant punch in each teaspoon.

PAIR THEM RIGHT Some antioxidant dynamic duos can give you a bigger health boost. Here are two to note. Adding healthy fat to dishes helps with absorption. For example: Using olive oil or avocado in a spinach salad, combining olive oil with cooked tomatoes (sauce!), or sautéing kale in grape-seed oil will increase the availability of some of their fat-soluble antioxidants, Blatner says. Also, combining turmeric with black pepper increases the absorbability of the antioxidant curcumin, which is found in turmeric.

COMBINING CERTAIN ANTIOXIDANT-RICH FOODS INCREASES THEIR HEALING POWER.”

DAWN JACKSON BLATNER, R.D.N.

102

| March 2022

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health DRINK UP

KNOWYOUR ANTIOXIDANTS

They may help protect against

THREEMAIN CATEGORIES EAT UP Antioxidants are another great reason to eat more healthy, plant-based foods. It’s better to get antioxidants through food instead of supplements.

Polyphenols Find them in

all types of berries (blackberries, raspberries, blueberries, strawberries); black currants; all nuts (walnuts, hazelnuts, pecans); and purplehue fruits including plums, cherries, and black grapes. Whole oats (found in oatmeal and some whole grain breads) are also a good source. And chocolate! Dark chocolate has a higher concentration of cocoa so it has more antioxidants than milk chocolate.

They may help protect against

cancer and heart disease as well as type 2 diabetes and systemic inflammation.

Flavonoids Find them in

apples, asparagus, strawberries, citrus fruits, green leafy vegetables, and onions. Flavonoids called catechins are found in apricots, blueberries, and green tea. Anthocyanin, another flavonoid, gives purple, violet, and pink produce, including berries, eggplant, and red grapes, their color.

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cardiovascular disease, hypertension, diabetes, cancer, viruses, and neurological diseases.

Carotenoids Q

Find them in

orange produce like carrots, pumpkin, sweet potatoes, and some winter squash. They have the carotenoid betacarotene, which gives them their color. The carotenoid lycopene gives tomatoes, red carrots, watermelon, pink grapefruit, pink guava, papaya, and apricots their hues. Lutein and zeaxanthin are found in spinach, kale, turnip greens, peas, Brussels sprouts, broccoli, and corn.

You know all those parts of your produce that you often discard? Don’t do it! You miss out on crucial nutrients, such as fiber, vitamins, minerals, and antioxidants that are in the peels, skins, and stalks. Q Carrots Though it accounts for only 11 percent of a fresh carrot’s weight, the peel provides 54 percent of its phenolic compounds—which includes polyphenols. Q Apples In a head-to-head comparison of four varieties, Idared and Rome

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Coffee, tea, and red wine are all rich sources of antioxidants— with espresso coming in first place. Kombucha also is a good source of flavonoids and polyphenols.

They may help protect against

cardiovascular disease, some cancers, eye diseases, and age-related cognitive decline. In particular, research suggests that diets rich in lutein and zeaxanthin may prevent or slow the development of age-related macular degeneration (AMD), a leading cause of vision loss in older people.

Beauty apple peels were found to be highest in flavonoids. Q Potatoes Their skins are good sources of phenolic acids (including polyphenols). Q Broccoli The leaves and stems have higher levels of phenolic compounds and another antioxidant, sulforaphane, than the florets. Q Citrus Zest from the peels of oranges, grapefruits, lemons, and limes contains an antioxidant called limonene. Research shows having zest regularly may reduce your risk of developing certain forms of skin cancer. Q

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pets Your pet’s dental health impacts their overall health. Three must-knows to keep their teeth in tip-top shape. TRY FOR DAILY BRUSHING Experts agree: Brushing your dog’s or cat’s teeth once a day is the single most important thing you can do. “Brushing has a significant impact on whether or not they develop gum disease or need costly dental care,” says veterinarian Megan Kennedy, D.V.M., with Fairhaven Veterinary Hospital in Bellingham, WA. Even a few times a week is better than nothing. Grab a spare toothbrush (use a kids or baby one for smaller dogs or cats) and move gently along the gumline and teeth. Animal toothpaste is usually flavored to make Fido and Fluffy more excited about their cleanings, but brushing without it works well. Don’t use human toothpaste; its ingredients, such as fluoride and xylitol, can be toxic when swallowed.

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enzyme,” Kennedy says. “But no treat replaces brushing.” To know you’re getting a treat that really works, look for a seal by the Veterinary Oral Health Council (VOHC).

SCHEDULE AN ANNUAL PROFESSIONAL CLEANING About once a year, your dog or cat needs a dental cleaning at the vet—a procedure that involves anesthesia. “While there are risks to anesthesia, they’re quite low thanks to the pre-procedure blood work and monitoring,” Kennedy says. Regular cleanings also greatly lower the risk of dental disease. “We clean out any pockets

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“The treats work either through an abrasive action— the chewing motion cleans off the teeth—or by releasing a plaque-killing

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BY A L I C E O G L E T H O R P E

below the gumline and take dental X-rays to check on roots and surrounding bone,” says Christopher Snyder, D.V.M., clinical professor of veterinary dentistry and oral surgery at University of WisconsinMadison School of Veterinary Medicine.

OTHER PETS Your rabbit, guinea pig, or hamster doesn’t need much to keep teeth healthy. “These animals have teeth that continue to grow throughout their lives, so you don’t need to brush them,” Snyder says. “The best thing you can do for their oral health is feed them the right food.” Q

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