Why you should stock up on this versatile veggie of the moment

Lowly cauliflower is not so lowly anymore. High in B-vitamins, a similar nutrient called choline, vitamin C (as much as half of your day’s target amount) and other antioxidants and phytonutrients, along with fiber and protein, cauliflower offers anti-inflammatory and cancer protection properties, gut health and brain development, among other things.

Still, I suspect that does not entirely account for the recent cauli-craze. I am willing to bet that it is cauliflower’s low calorie and carb count that is responsible for elevating this cruciferous vegetable to celebrity status. It certainly isn’t the aroma, at least not while cooking.

Whether you are plant-based or paleo—or eschew labels but wouldn’t mind cutting a few calories and carbs—cauliflower plays nicely with others, working well as a substitute for higher carb and calorie foods such as potatoes and rice. Widely available as heads, florets, or the wildly popular riced version, cauliflower has a terrific texture whether raw or cooked.

But let’s be honest: it simply does not taste like rice, no matter how much soy sauce you add. On the other hand, bathed in a cornstarch-and-water slurry before being deep fried, drained well, and tossed in Buffalo or sweet chili sauce, it tastes especially delicious for the occasional splurge. But then, maybe anything would.

On the following page is a tasty recipe I developed to showcase the queen of the crucifers: spoonbread, which was a bit of a delicious accident as I was attempting to make bread.

However, if you aren’t much of a cook, just microwave some florets in the bag and process with a modest amount of dairy/non-dairy butter and milk, sea salt, freshly ground black pepper and—do not even think about leaving these ingredients out—roasted garlic and lemon zest.

Betsy DiJulio is an award-winning art teacher, practicing artist, vegan cook and author of The Blooming Platter: A Harvest of Seasonal Vegan Recipes.

Recipe from The Blooming Platter: TheBloomingPlatter.com or on Instagram: @bloomingplatter

Cauliflower Spoonbread

If cornbread and a souffle had a love child, it would be spoonbread. My version is low calorie–even with rich plant-based butter—and includes no corn, but somehow has a slightly corny taste. Regardless, it is luscious. You can leave out the garlic and onion powders and serve with maple syrup for breakfast or brunch.

1 pound frozen riced cauliflower, cooked (I use the steam-in-
bag type)
1 cup plain nondairy milk
(I use unsweetened soy)
3 tablespoons flaxseed meal
1 tablespoon vegetable-based oil
1/3 cup coconut flour (lends a slightly sweet flavor)
1 1/2 teaspoons baking powder
1/2 to 1 teaspoon sea salt
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/8 teaspoon ground black pepper
2 tablespoons melted butter
(I use Miyoko’s)
Optional garnish: escabeche
(I enjoy mine with cherry tomato halves, cucumber, peppers, onion, garlic, star anise, and fresh thyme)

Grease an 8” souffle dish and set aside. Preheat oven to 350 degrees. Place all ingredients, except butter, in large food processor and process until smooth. Transfer to prepared dish, drizzle with butter, and bake for
45 minutes for a soft consistency or 50 for a slightly firmer consistency. The dish is spoonable while warm and sliceable once cooled. Yields 4 servings.

Sidebar
Cauliflower and Cancer Prevention
Cruciferous vegetables, such as cauliflower, are often studied by cancer researchers.

According to the National Cancer Institute at the National Institutes of Health, these veggies contain a group of substances known as glucosinolates, which are sulfur-containing chemicals.

During food preparation, chewing, and digestion, the glucosinolates are broken down to form biologically active compounds such as indoles, nitriles, thiocyanates, and isothiocyanates.

Indole-3-carbinol (an indole) and sulforaphane (an isothiocyanate) have been most frequently examined for their anticancer effects.

These compounds have been found to inhibit the development of cancer in several organs in rats and mice, including the bladder, breast, colon, liver, lung, and stomach.

Other popular cruciferous vegetables include cabbage, Brussels sprouts, and broccoli.

Mark Your Calendars

March 12, 13
Opening Weekend at Poplar Forest
In anticipation of Poplar Forest’s official “Opening Day” of the season on Monday, March 14, there is a full weekend of activities planned at Thomas Jefferson’s retreat home.

Come out on March 12 for a day of family-friendly fun including “Historic Candy Talks,” quill pen writing, and archaeology demonstrations. On March 13, Poplar Forest is hosting an afternoon trail hike. Learn more at poplarforest.org.

March 18-20
Kiss Me Kate
Renaissance Theatre and the Academy Center of the Arts are collaborating to bring this iconic musical by Cole Porter to the local stage. First performed in 1948, Kiss Me Kate centers around the production of a musical version of Shakespeare’s Taming of the Shrew and the conflict on and off stage between the show’s star and his leading lady. For ticket information, visit academycenter.org.

April 23, 8 a.m.
Run 4 Their Lives 5K Run/Walk
Join together with local nonprofit
Freedom 424 at this hopeful event to raise awareness about human trafficking and encourage continued advocacy. The run starts at 8 a.m. at Liberty University. Learn more about the race at freedom424.com.

April 23, 11 a.m. – 6 p.m.
The Appomattox OysterFest
Foodies won’t want to miss this event at DeVault Family Vineyards, hosted by the AxM Community & Disaster Relief Organization. It features not only oysters but also seafood, barbecue, and regular
fare, as well as live music and alcohol tastings.
For more information, visit www.AppomattoxOysterFest.com.

April 4, 10 a.m.
Senior Putt-Putt Begins!
Lynchburg’s Senior Putt-Putt League, a program of Lynchburg Parks and Recreation, kicks off their season April 4 at the Putt-Putt Fun Center on Timberlake Road. They will meet every Monday at 10 a.m. (changing to 9 a.m. during the hot summer months). Participants play at a discounted rate, and volunteer leaders keep track of everyone’s scores all year long!

Local Openings & Closings

Hello! to Mizumi Japanese Bistro on Main Street.

Goodbye to Trio Brick Oven Eatery
in Forest.

Hello! to a new location of Chick-fil-A at Candlers Crossing (formerly on Candlers Mountain Road).

Hello! to 5th Street Vitos, a NY-style pizza shop on 5th Street.

Hello! to Chef’s Store on Wards Road in the former OfficeMax location.

Hello! to the Yellow Submarine on Old Forest Road, which has reopened with new owners.

Hello! to a brick-and-mortar location of Nomad Coffee at the Ed Page entrance of the Blackwater Creek Trail.

There are a host of reasons why people feel like they can’t prioritize working out, but two of the most common are scheduling issues due to work or school and being a little overwhelmed by the public gym atmosphere.

In a survey done by OnePoll in conjunction with supplement company Isopure, out of 2,000 people, nearly 50 percent said working out around others at a gym can be intimidating.

But these hurdles are worth overcoming, because the benefits of exercise are widespread. Weight management and increased muscle mass are two of the most well-known perks, and, according to the CDC, some of the lesser known benefits are reduced anxiety for adults, lower chance of heart disease and prevention of certain types of cancers.
While a community gym may not be for everyone, that isn’t your only option. Working out at home is a great alternative.

Here are some tips and professional advice about working out at home from Heather Callahan, Liberty University’s Associate Director of Fitness and Programming for Campus Recreation. Callahan graduated from Liberty and has been a fitness professional in the area for 11 years; she also has been certified by the National Academy of Sports Medicine for six years.

The Benefits
Callahan believes home workouts provide countless benefits, one being you don’t have to follow a gym facility’s hours of operation.

“You get to work out on your own time,” she said.

This includes adding in small, intermittent workouts throughout the day versus just doing one long workout.

“I am a huge fan of staying active throughout the day. We can be sedentary all day at our desks and then exercise for one hour of the day, but at home, you can take little movement breaks,” she explained.

Another bright side of working out at home is you are always a few feet from your gym. Instead of getting ready and driving to your destination, you can simply roll out of bed and work out in your designated home gym area.

The Drawback
We can’t overlook the main benefit of going to a gym—the community. This community of people can, at times, help people stay accountable to their fitness goals. Liberty University Senior Andrew Eshleman feels the community is his main attraction to going to the gym.

“Working out at the gym is a way for me to relax and escape my normal day-to-day life,” Eshleman said. “It’s great to be a part of a community who supports you and shares the same goals as you.”

While home workouts do not possess a natural community, there are ways to work around that and stay motivated. Callahan finds a couple ways to build a sense of community while working out at home.

“I won’t lie, sometimes that is hard. No matter how long you’ve been doing it …” she explained.

“If you can work out with someone, do it. If not, maybe get a friend to keep you accountable even if they aren’t with you.”

The Equipment
You can make your home gym as cheap or expensive as you would like. Those with larger budgets may choose to spend thousands on top-of-the-line gym training equipment brands such as Rogue, Hammer Strength or Stairmaster.

But if you are just getting started with a home gym, it’s a good idea to start simple—which also turns out to be a cheaper route as well. According to Callahan, the first items to consider purchasing are resistance bands, a quality workout mat and some dumbbells.

“I would recommend getting a set of light, medium, and heavy resistance bands. Versa loop bands that fit around your knees are a great way to add resistance at home,” she said. “For a little bit more money, you can invest in smaller [weight training] equipment like kettlebells or dumbbells, lighter set and heavier set, to really set yourself up with a beginning and at-home workout space.”

The weight for your light and heavy set would vary depending on your strength, but a light set of dumbbells would be used for a higher rep count per set and a heavy set would be used for a lower rep count per set.

The Workout
Once you’ve created your space and are ready to get started, Callahan recommends two fitness apps to lead you in your home workouts. Glo and Alomoves both offer a range of workouts—from HIIT (high-intensity interval training) to yoga—to help you accomplish your goals. These apps do charge but typically start with a free trial.

If you don’t want to pay, Insider.com rounded up a few of the best free workout apps: Nike Training Club App, 5 Minute Yoga and 7 Minute Workouts. These aren’t as thorough as the subscription apps but are a good way to get started. Also check out YouTube for free workouts as well.

According to Callahan, if you desire to have more customized workouts curated for yourself to accomplish your goals, there are personal trainers who will travel to your house for at-home workouts or speak with you online.

Flashe Artist

Lynchburg Living Editor Shelley Basinger: Lawrence, you were drawn in to the art world in adulthood. Tell us about the trip that influenced you.

Lawrence Bowden: I am an emeritus Professor of Religion and Culture (and also the husband of Lynchburg artist, Karen Bowden) so art has always been important to me. But I began painting in 1997 as part of an academic sabbatical where I studied with internationally recognized Zen painter, calligrapher, and scholar Kazuaki Tanahashi. For a decade I concentrated entirely on practicing Zen brush painting using hand ground ink on rice papers. After retiring in 2007 I ventured into acrylics and eventually discovered Flashe, a vinyl water medium I now use exclusively.

SB: How does Flashe work exactly?
LB: Flashe works much like an acrylic paint except that it uses a vinyl polymer. This allows it to tolerate layering well and, in the way I use it, to reveal forms painted just below the surface as though the painting were translucent. In fact the painting changes with the light visually as you change your angle of viewing. The gold catches the light as though it were alive. You can’t capture that with a digital image. It has to be experienced. I like that it tends to evade the camera.

SB: Your forms often look almost like cut-outs, like they’ve been pasted on. How do you get that kind of texture?
LB: It’s called layering. I use multiple thin coats of paint and that takes a good bit of time to do. But the buildup of the paint surface creates an edge to the form that is actually a micro-texture rather than a visual illusion. That’s why it looks like a cut-out that could almost be plucked from the surface. Unlike painterly globs of pigment, layering retains the appearance of being smooth and continuous. That’s a product of the repetitive, slow buildup of
color. The texture then is not a trick, it’s real.

SB: How does the concept of Zen influence your art?
LB: What Zen does (or tries to do) is to teach you how to see. Not with words; not with didactics; not even by example. The Cistercian monk, Thomas Merton, put it this way: “Zen seeks not to explain but to pay attention, to become aware, to be mindful. In other words, to develop a certain kind of consciousness that is above and beyond deception by verbal formulas—or emotional excitement.”

SB: This is a good lesson for all of us as we view different types of art, right?
LB: I’m trying to encourage everyone to look beyond the surface of things they already recognize as familiar, things that are easily named, stuff you can identify quickly and just as casually dismiss. I want to awaken the capacity to see and to see more than meets the eye. I want to cultivate a viewer’s visual intelligence because I believe that’s what art can do when it’s being “art” rather than decoration.

It can change not only what we see but how we see and so expand our awareness. And maybe change our mind… there’s magic in that.

SB: You have a show at the Academy Center of the Arts in March. Which I’ve heard is a rare occurrence!
LB: That’s right, my show “Learning from Zen” opens in early March in the Academy’s Ann White Gallery. Although my work has been juried into both national and regional shows I view my painting as part of a Zen practice and rarely choose to make a show of it. However, I am honored to say my work has been curated by jurors such as Carter Foster of the Whitney Museum of American Art, Margot Norton of the New Museum of Contemporary Art in New York, and Doug McClemont, writer for the SAATCHI Gallery and regular contributor to ARTnews.

What happens when you’re giving the local magazine a tour of your home and your dog won’t stay out of the way? You invite her into the photo shoot, of course!

Victoria Bartholomew and Jordan Reeves have lots of pets (five cats and two dogs), but Ida, their two-year-old Great Dane, is definitely the most social of the bunch.

When photographer Ashlee Glen attempted to get a portrait of the homeowners on their couch, Ida jumped into the middle of the shot and decided she was staying put.

There were a couple of times Ida had to be corralled into the kitchen while Ashlee took photos of the rest of the home.

Editor Shelley Basinger distracted her with her treats—and also snapped a few selfies.

Go inside their modern eclectic Rivermont Avenue home starting on page 59!

Built in 1939, Bank of the James stadium is the fifth oldest ballpark in all of minor league baseball. Formerly called City Stadium, the name changed in 2020 when the city entered an agreement with Bank of the James. The field itself is named after Calvin F. Falwell, the man who brought Carolina League Baseball to Lynchburg in 1966 when he formed and became president of the Lynchburg Baseball Corporation.

The Hillcats home opener is Tuesday, April 12. The season will continue through Labor Day weekend.

Photo courtesy of Lynchburg Hillcats

How to overhaul the coziest spot in your home

If the last few years have taught us anything, it’s the significance of how we spend our time at home, and, for many of us, that has led to the realization that it may be time for some redecorating. And, we would argue, your bedroom is the perfect place to begin.

If the rest of your home is used for living, working from home, caring for your family, corralling pets, and the general mess of life, then your bedroom should be an escape from all of that. As Katrina Morris, owner of Katrina & Co., puts it, “Your bedroom is your sanctuary.” Adding, “It should be where you’re able to rejuvenate, relax, and shut out the rest of the world.”

We couldn’t agree more! So, we asked local design experts what’s trending in the world of bedding, giving you a head start on putting together a beautiful and restful bed.

First: Out With the Old
“So many of us are trying to clear the clutter, and we want to reduce,” says Morris. With bedding, simplicity is the name of the game, both visually and functionally. People are investing in “luxurious bedding” over the amount of bedding, Morris says. Lots of pillows are a thing of the past. “No one wants a bed with lots of pillows—[that trend] was over the top.” Morris also sees heavy patterns going away in favor of rich neutrals.

Ashley Hilbish, Principal Designer for Curtains, Blinds and Bath (CBB Home), sees simplicity of form trending as well. “I see people eliminating bed skirts and, honestly, box springs in general,” she says. “People are gravitating toward a platform-style bed that has a nicer metal, wood, or fabric frame.”

Finally, all-white bedding and “beds in a bag” should be avoided in favor of a more curated, personalized look. “Less is more, so make a statement,” Hilbish says.

Next: In With the New
Show-stopping doesn’t have to mean “cluttered.” The first thing to consider is your layers. Hilbish recommends “mixing a duvet with a quilt or a quilt with a throw.” Taking this approach allows some flexibility for seasonal changes (heavier quilts for colder months) or to rotate your decorative top layer simply to keep things feeling fresh throughout the year. “In thinking of duvet covers,” Morris says, “You can have something thick and fluffy, fold it down and interchange that without having to get a whole new bedspread.” In selecting your layers, prioritize a variety of textures; this is key for a lux look. “Our stock waffle weave quilt is our favorite” to incorporate, says Hilbish. “It’s super-soft on the back and gives a lovely texture to the bed, no matter the size.”

For Morris, washable Belgian linen is a top choice due to its wearability and beauty. While she sees heavy patterns going away, Morris does love to incorporate “some pattern like a nice stripe or subtle plaids—these will always be in; you can even bring in a floral.”

In terms of colors, both Hilbish and Morris are seeing a lot of beautiful blush tones and earth-toned neutrals; olive, muted navys and greens, cream, and terra cotta are all trending right now.

Finally, the last thing to consider is the pillows. Oversized lumbar pillows—close to 60 inches in length—are in vogue. “Short lumbars aren’t for your bed anymore,” says Morris. “You don’t want anything smaller than 36 inches.” Both Morris and Hilbish favor the oversized lumbar because it takes up visual space and makes a strong statement. Plus, it saves you from having to move multiple pillows all the time. “For a more modern look, jump right from the Euro [pillows] to a long, oversized lumbar with your layers,” Hilbish says.

Also helping to simplify, the Dutch Euro pillow is a newer concept that’s starting to trend. “It’s basically a huge, gigantic pillow that acts as a Euro sham on steroids,” Hilbish says. “It eliminates an extra pillow; you use only one on a queen and two on a king size bed.”

The Essentials
Regardless of trends, our experts agree quality bedding is well worth it. Morris’s favorite choice is the bamboo sheets they carry at Katrina & Co. “My husband says these are one of the best things I ever bought for our home!” Sheets are a good place to start, she says, because they make the most contact with your body. “Bamboo is the most natural and organic fabric you can get.”

Hilbish favors the cotton quilts they carry at CBB Home; “splurging on bedding doesn’t have to mean $500,” she says. Going with quality means “it will wash up better and tends not to pill or shrink. Our quilts will give you more than five years of wear.”

Morris echoes this advice: “People are moving away from delicate, dry clean–only fabrics and preferring washable bedding.”

Down and dirty advice to cultivating better soil in your garden

Soil is tricky. It is arguably the most critical component of a healthy garden, and yet it can feel a little overwhelming to try to get a good grasp on topics such as pH, macronutrients vs. micronutrients, and other aspects of soil science. Composting is a wonderful way to skip the headache and get your plants the food they need
(so they can provide you with the foods you need).

There are tons of benefits to composting. Here are a few:

It’s a No-Brainer
Not only is the process of composting pretty simple, but it also eliminates the guesswork of trying to fertilize the right plants with the right chemicals at the right time. Compost is all-natural, and can pretty much be applied to everything (veggies, perennials, shrubs, trees, etc.) any time and in any amount! You can’t overdo it, because the nutrients in compost are stored up to be used by the plants when they need them.

Beneficial Critters
Compost is a great habitat for the beneficial organisms that make nutrients available to your plants. Think of these critters as little factories that take the nutrient-rich compost and process it into accessible, bite-sized morsels of goodness for your plants’ roots to eat up. Additionally, they often provide natural antibiotics, aeration, and water systems to keep your plants healthy.

It’s the Cornerstone of Soil Structure
Good dirt isn’t just about the nutrients it contains; it’s also about structure. If your garden soil is too compacted, too wet, too dry, or too sandy, plants won’t be able to reach their full potential. Compost helps to improve the structure of your garden soil, allowing for good air flow and drainage. These things are critical to happy, healthy plants, especially in our clay-rich Virginia gardens.

Of course, these things are all in addition to the fact that compost is a powerhouse of essential plant food. So how does composting work?

Compost is Made of 4 Simple Ingredients:
Greens—Nitrogen-rich items such as kitchen scraps and grass clippings that break down quickly and provide the energy needed for quick microbial growth.

Browns—Carbon-heavy items such as straw, wood chips, and untreated cardboard. These things help to add air space to your compost pile, because unlike the wet, dense green materials, they are dry and won’t decompose quickly on their own.

Air—Composting is an aerobic process. The organisms working to break down the composted materials need air to breathe!

There is actually a surprising amount of debate over how frequently you should “turn” or aerate your compost heap, but a good rule of thumb for a hot (see below), active pile is roughly once a week.

A pitch fork is a great tool for a manageable-sized compost pile.

Hot? Yes! The process of breaking down the composted materials actually generates heat. If done correctly, your compost heap should reach an internal temperature of between 130 to 150 degrees. You don’t want your heap to exceed 160 degrees though, as this is too hot for the organisms to work. You can get a temperature gauge or an internal thermometer to monitor this, but it isn’t essential.

Water—Those microbes need water to work, too. After piling your compost heap, you’ll want to water it. You want it damp—but not soaked—at all times. This just means that during dry spells, you may have to water it a bit more, and during rainy spells, you may need to add some cover to keep it from getting soggy.

Finally, the How-To for Making Great Compost:
These tips are for creating an open-air compost heap. You can purchase enclosed composting bins at any garden store, but you can also make your own compost containment system using stuff you probably already have laying around: fencing, logs, cinder blocks, etc. A fully enclosed compost bin has some advantages, but a simple three-walled structure and a compost pile on the ground will get the job done.

• Choose a spot in your yard convenient to where you’ll need the compost, and strip it down to bare dirt.
• Start with a layer of straw or twigs a few inches deep; this helps with drainage
• Begin adding your compost materials in layers, alternating green and brown.
• Add a “manure” material to the top of the pile, which is any high-nitrogen source like grass clippings. This starts the composting process.
• Cover the pile with a sheet of plywood or a tarp—anything really—to retain heat and moisture.
• Turn your pile about once a week; you can turn less once your pile is established.
• In the future, just mix in your new compost scraps!