E4 MG EE THE WASHINGTON POST.WEDNESDAY, OCTOBER 27 , 2021
Let’s talk about
comfort food. My
household has
been in dire need
of comfort lately,
and my husband
and I have been
gravitating
toward
stereotypical
American
comfort food, meaning carbs
and sweets and — jackpot! —
carby sweets.
This is by no means a r ant
against carbs; I couldn’t live
without them. But the problem
with some “comfort” food is that
I don’t always feel so
comfortable after eating it — at
least not when I g o overboard,
which of course I’m more likely
to do when I’m emotionally
needy. It’s a v icious circle.
So lately I’ve been looking to
bring some balance back to my
eating, and I turned to “Power
Plates,” a 2018 cookbook by
Gena Hamshaw with a plant-
based protein, fat and carbs in
every recipe. Since I’ve been
slowly getting my cooking mojo
back after losing it in the wake
of our foster son’s departure, it
also has helped that Hamshaw’s
recipes are quick and simple.
The one I keep coming back
to is this white chili, which
combines beans with butternut
squash, quinoa and two types of
canned chiles — mild green
ones and spicier chipotles. I love
how the chiles contrast, how
easily the dish comes together.
The mo st time-consuming part
of the prep is dealing with the
butternut squash, but a sharp
knife, a p eeler and a little video
tutorial from my colleague
Aaron Hutcherson (watch it at
wapo.st/butternut) are all you
need.
Once the chili’s on the table, I
think you’ll agree: Comfort
never tasted so good, nor felt so
nourishing.
[email protected]
A bowl of
chili brings
comfort,
balance
Joe Yonan
WEEKNIGHT
VEGETARIAN
A feeling of
contentment still
washes over me
when I think
back on how my
daughter would
make a bee-line
to the
refrigerator
when she got
home from
school to grab herself a jar of
overnight oats before digging
in to her homework. Watching
her enjoy the food I p repared,
and knowing the nourishment
it provided for her, was, and
continues to be, deeply
gratifying for me.
The individual, puddinglike
jars were so convenient to have
around as a make-ahead snack
or breakfast, I’d make a batch
practically weekly, changing
up the variations with the
seasons. I don’t make
overnight oats quite as often
these days, with my daughter
now away at college, but they
are still in regular rotation in
my home.
In the spring and summer I
add peaches, cherries or fresh
berries to the base of milk,
yogurt, oats and seasonings,
and in the winter I stir in
grated apple, chunks of pear
and dried cranberries.
Throughout the fall, I can’t
resist the allure of pureed
pumpkin mixed with a warm,
fragrant blend of pumpkin-
spice mix — ground cinnamon,
cloves and ginger.
Studded with buttery,
toasted pecans and lightly
sweetened with maple syrup,
these autumn-hued, parfait-
like jars of goodness are a
flavorful, handy, nutritious
way to fuel your morning or
afternoon, no matter your age.
[email protected]Krieger is a registered dietitian,
nutritionist and cookbook author
who hosts public television’s “Ellie’s
Real Good Food.” Learn more at
elliekrieger.com.Pumpkin
spices up
overnight
oatmeal
Ellie
Krieger
NOURISHWhite Chili
With Butternut Squash6 servings
This recipe adds smoky flavors to the
typical combination of white beans and
green chiles, plus squash for heft and
quinoa for protein.
Active time: 30 mins; Total time: 55
mins
The chili can be refrigerated for up to 1
week or frozen for up to 6 months.
Adapted from “Power Plates” by Gena
Hamshaw (Ten Speed Press, 2018).Ingredients
l1 tablespoon extra-virgin olive oil
l1 large white or yellow onion (12
ounces), chopped
l3 garlic cloves, minced or finely grated
l3 cups cooked or canned no-salt-added
navy, Great Northern or cannellini
beans (from 2 1 5-ounce cans), drained
and rinsed
l1 small zucchini (8 ounces), trimmed
and cut into^3 / 4 -inch cubes
l 11 / 2 pounds butternut squash, peeled,
deseeded and cut into^3 / 4 -inch cubes
l2 (4-ounce) cans mild green chiles with
their liquid
l2 tablespoons chopped chipotles in
adobo with their sauce
l1 teaspoon smoked paprika
l1 teaspoon ground cumin
l1 teaspoon chili powder
l^3 / 4 teaspoon fine sea salt or table salt,
plus more to taste
l3 cups homemade or low-sodium
vegetable broth (see related recipe)
l^2 / 3 cup quinoa, rinsed
l2 tablespoons fresh lime juice, plus
more to tasteSteps
lIn a l arge pot over medium heat, heat
the oil until shimmering. Add the onion
and cook, stirring occasionally, until it’s
tender and translucent, 5 t o 7 minutes.
Add the garlic and cook, stirring, until
very fragrant, about 1 minute.
lStir in the beans, zucchini, squash,
green chiles, chipotles in adobo, smoked
paprika, cumin, chili powder and salt,
followed by the broth and quinoa.
Increase the heat to high, bring to a boil,
then lower the heat until the mixture is
simmering, cover, and cook until the
squash is fork-tender and the quinoa is
fully cooked, about 20 minutes.
lUncover and cook, stirring occasionally,
until the chili is thickened, about 5 min-
utes. Stir in the lime juice, taste, and
season with more salt and/or lime juice,
if needed. Serve hot.
Nutrition | Per se rving (1^2 / 3 cups): 328 calories, 15 g
protein, 60 g carbohydrates, 4 g fat, 1 g saturated fat,
0 mg cholesterol, 597 mg sodium, 12 g dietary fiber, 7
g sugar
Recipe tested by Joe Yonan; email questions to
[email protected]Pumpkin Pecan Overnight Oats in Jars
4 servings
Active time: 10 mins; Total time: 10 mins plus at least 8 hours
chilling time
MAKE AHEAD: The oats need to be prepared at least 8 hours in
advance of serving.
The prepared oats can be refrigerated for up to 4 days.
Cookbook author and registered nutritionist Ellie Krieger.Ingredients
l1 cup (85 grams) pecan pieces
l1 cup (240 milliliters) reduced-
fat or whole milk
l1 cup (230 grams) plain whole
milk or low-fat yogurt, plus
more for garnish
l^3 / 4 cup (180 grams) pumpkin
puree
l3 tablespoons maple syrup,
plus more to taste
l1 teaspoon vanilla extract
l^1 / 2 teaspoon ground cinnamon,
plus more for serving
l^1 / 8 teaspoon ground cloves
l^1 / 8 teaspoon ground ginger
l1 cup (95 grams) old-fashioned
rolled oatsSteps
lIn a small dry skillet over
m edium-high heat, toast the
p ecans, stirring frequently, until
fragrant, 3 to 5 minutes. Trans-
fer to a cutting board to cool,
then coarsely chop. Set aside
half of the pecans and transferthe rest to an airtight container
and refrigerate.
lIn a medium bowl, whisk
t ogether the milk, yogurt,
pumpkin puree, maple syrup,
vanilla, cinnamon, cloves and
ginger until combined. Stir in
the reserved pecans and the
oats. Taste, and add 1 more
table spoon of maple syrup, if
desired. Let the mixture sit for
15 minutes, then stir well and
divide the mixture evenly
among four 12-ounce (1^1 / 2 -cup)
jars. Cover the jars tightly and
refrigerate for at least 8 hours
and preferably overnight.
lRight before serving, top each
jar with a quarter of the refriger-
ated pecans, a dollop of yogurt
and a sprinkle of cinnamon.
Nutrition | Per serving (about 11 / 4 cups): 440
calories, 11 g protein, 47 g c arbohydrates,
26 g fat, 4 g saturated fat, 7 mg cholesterol,
63 mg sodium, 7 g dietary fi ber, 21 g sugar
Recipe tested by Olga Massov; email
questions to [email protected]TOM MCCORKLE FOR THE WASHINGTON POST; FOOD STYLING BY GINA NISTICO FOR THE WASHINGTON POSTSCOTT SUCHMAN FOR THE WASHINGTON POST; FOOD STYLING BY LISA CHERKASKY FOR THE WASHINGTON POSTPHARMACY D.C. STOREOur pharmacy is OPEN for all your
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