Note: Whole-wheat pastry flour is available in the bulk section of most natural foods co-ops. From "Herbivoracious."
• 1/2 c. sugar
• 6 tbsp. all-purpose flour
• 1/4 tsp. freshly grated nutmeg
• 1/4 tsp. ground cinnamon
• 1/2 tsp. kosher salt
• 4 tbsp. unsalted butter, cold and cut into small pieces
• 11/2 c. whole-wheat pastry flour
• 2 tsp. baking powder
• 1 tsp. kosher salt
• 4 tbsp. unsalted butter, at room temperature, plus extra for pan
• 1 c. sugar
• 1 egg
• 1 tsp. vanilla extract
• 1/2 c. whole milk
• 11/2 c. fresh raspberries
• 11/2 c. fresh blueberries
To prepare streusel: In a small bowl, whisk together sugar, flour, nutmeg, cinnamon and salt. Add butter and, using your fingertips, work it into flour mixture until it resembles coarse cornmeal. Refrigerate until ready to use.
To prepare cake: Preheat oven to 350 degrees. Butter bottom and sides of a 9-inch-square baking pan.
In a medium bowl, whisk together flour, baking powder and salt. Using an electric mixer on medium speed, beat butter, sugar, egg and vanilla extract until fluffy, about 4 minutes. Add milk and mix until fully incorporated. Reduce speed to low and gradually add flour mixture until just incorporated; do not overmix. Gently fold in raspberries and blueberries.
Spread batter into prepared pan, and sprinkle streusel evenly over top. Bake until streusel is browned and a toothpick comes out clean, about 40 minutes. Remove pan to a wire rack and cool for 20 minutes; serve warm.
Nutrition information per serving:
Calories 394 Fat 14 g Sodium 470 mg Saturated fat 8 g
Carbohydrates 66 g Calcium 110 mg
Protein 5 g Cholesterol 55 mg Dietary fiber 5 g
Diabetic exchanges per serving: 1/2 fruit, 1 bread/starch, 3 other carb, 3 fat.
SICHUAN DRY-FRIED GREEN BEANS AND TOFU
Serves 2 to 4.
Note: Sichuan preserved vegetable, a pickled and canned mustard tuber, is available at most Asian supermarkets. "It is better to buy the chunk style and chop it yourself," writes Michael Natkin in "Herbivoracious." "If you buy it pre-shredded, you'll want to rinse off some of the salt."
• 2 tbsp. soy sauce
• 1 tsp. toasted sesame oil
• 2 tsp. sugar
• 1/4 tsp, kosher salt
• 6 tbsp. vegetable oil, divided
• 1 lb. firm or extra-firm tofu, thoroughly patted dry and cut into 3/4 -in. cubes
• 1 lb. green beans, trimmed and cut in half if long, rinsed and thoroughly dried
• 1 c. thinly sliced white mushrooms (or shiitake mushroom caps)
• 1/3 c. finely chopped Sichuan preserved vegetable
• 1-in. piece fresh ginger, peeled and finely chopped or grated
• 4 garlic cloves, minced
In a small bowl, whisk together soy sauce, sesame oil, sugar and salt and reserve.
Heat a wok or a large skillet over high heat. Pour in 2 tablespoons vegetable oil, and when it shimmers, add tofu and stir-fry until golden brown, about 4 minutes. Transfer tofu to a plate with a slotted spoon.
In same pan, heat remaining 4 tablespoons vegetable oil and, when oil is shimmering, add green beans. Cook, stirring occasionally, until green beans are somewhat shriveled and developing black spots in many places (depending upon heat of your stove, this may take 4 to 10 minutes). Add mushrooms and stir fry 1 minute.
Turn off heat and drain green beans and mushrooms in a colander, leaving about 1 tablespoon oil in pan. Return pan to high heat. Add Sichuan preserved vegetable, ginger and garlic and cook until very fragrant, about 30 seconds. Return green beans, mushrooms and tofu to pan and toss to combine. Pour soy sauce mixture over green beans, toss to coat, cook 30 seconds more and serve immediately.
Nutrition information per serving:
Calories 236 Fat 16 g Sodium 710 mg Saturated fat 3 g
Carbohydrates 14 g Calcium 280 mg
Protein 13 g Cholesterol 0 mg Dietary fiber 5 g
Diabetic exchanges per serving: 1 vegetable, 1/2 other carb, 1 1/2 lean meat, 2 fat.
CUCUMBER AND DILL SOUP
Serves 6 to 8.
Note: This recipe must be prepared in advance. "It is perfect for a hot summer day when you don't feel like heating up the kitchen," writes Michael Natkin in "Herbivoracious." "If you are making it a day in advance, remember that the garlic will grow in strength."
• 3 medium cucumbers or 2 large seedless (English) cucumbers
• 2 tbsp. rice vinegar or other mild-flavored vinegar
• 1/4 c. extra-virgin olive oil
• 1 tbsp. kosher salt
• 1/2 tsp. freshly ground black pepper
• 1 to 2 garlic cloves, minced
• 1/4 c. finely chopped chives or green onions
• 1/2 c. loosely packed fresh mint leaves, finely chopped
• 1 bunch fresh dill, stems removed, finely topped (reserve 1 tbsp. for garnish)
• 1 qt. (4 c.) low-fat plain yogurt
• 1 pint (2 c.) low-fat sour cream, plus additional if needed
Peel cucumbers only if skin is very tough. Cut cucumbers in half lengthwise and remove seeds with a spoon. Finely dice cucumbers (1/4-inch cubes), or purée in a food processor. Transfer cucumbers to a large bowl. Add vinegar, olive oil, salt, pepper, garlic, chives, mint and dill and stir well. Stir in yogurt and sour cream. Taste and adjust seasoning. Refrigerate at least 1 hour (and chill bowls, as well).
Check soup texture. If it's thick, add a little water; if it's thin, add a little sour cream. Taste and adjust seasoning again, ladle into bowls, garnish with dill and serve.
Nutrition information per each of 8 servings:
Calories 232 Fat 13 g Sodium 810 mg Saturated fat 5 g
Carbohydrates 20 g Calcium 325 mg
Protein 11 g Cholesterol 27 mg Dietary fiber 1 g
Diabetic exchanges per serving: 1 milk, 1 vegetable, 2 1/2 fat.