Category Archives: Four Square Meals

Next Week’s Menu

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DSC01892We needed those warming spices last week! This week we still are cooking with some Iowa grown produce; potatoes, sweet potatoes, daikon radish, napa and savoy cabbage, red curi and butternut squash, sage. These were not found at obscure markets but at New Pioneer Food Co-op. We’ll continue to aid the body’s digestion with cooked, especially roasted vegetables with the warming herbs and spices like garam masala, garlic and black papper, giving the body an extra kick. We are generous with onions in the winter too, as they help kick start a sluggish system with their liver cleansing properties.

Here’s our menu for next week:

  • Black-eyed peas with winter squash; sticky brown rice with sweet potato
  • White bean and 2-radish stew with sage and thyme; pink rice, raisin and napa cabbage pilaf with lemon and cilantro
  • Seitan and lacinato kale in roasted cumin sauce; potato, beet and almond with black pepper
  • Spiced tofu and broccoli with smoked paprika; savoy cabbage and eggplant au gratin with faro and coconut

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Next’s week’s menu

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4SqMealsLogoFinalLargeDec4For pick up Tuesday January 7

Stews and long cooked vegetables for the frigid weather. Warming spices and herbs.

  • Spanish pinto bean stew; brown and black rice with roma tomatoes, dill and sunflower seedsPinto beans and yellow and orange bell peppers with capers and mustard; roasted red and russet potatoes with collards and dill
  • Coconut chole with cauliflower; potatoes, squash and spinach in cumin-fennel sauce
  • Tempeh and napa cabbage slaw; buckwheat pilaf with mushroom, sweet potato and thyme
  • Moong dal with kale and garam masala; faro and barley  with apple and sesame

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Local ingredients include: carrots, potatoes, squash, napa cabbage, mushrooms, sweet potato, kale, apple – Not bad for -2 degrees – purchased at New Pioneer Food Co-op.

20% off next week

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4SqMealsLogoFinalLargeDec4Our 20% off is for all gift certificates bought before the end of the year, as well as meals for pick up Dec.17. Visit our website for payment options.

Hearty, warming meals for this frigid weather, we’ll use ginger, cardamom, cinnamon, clove, nutmeg and cayenne among others.Kale, chiogga and gold beets from Grinnell Heritage Farm, Onions and savoy cabbage from Flint Ridge Farm in Iowa City, potatoes from Oak Hill Acres in Atalissa, Rosemary from Mariposa Farm in Grinnell.

  • Red lentil dal with mixed kale and coriander; curried broccoli pullao rice
  • Spiced mung bean and celeriac stew; roasted potato and beets with fresh rosemary
  • Seitan with purple potatoes, black radish and spiced white gravy; kamut and rye with zucchini and ginger
  • Tofu Dijon with savoy cabbage; brown rice with chiogga beet and green beans

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Next Week’s Menu

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Week beginning December 9

Root veggies help warm us in the winter and need less digestive energy to process. Chiogga and red beets from Grinnell Heritage Farm, squash from Friendly Farm in Iowa City, potatoes from Oak Hill Acres, daikon from Echollective Farm in Mechanicsville, mushrooms from Vinton, Rosemary from Mariposa Farm in Grinnell.Roasted eggplant and zucchini with thyme; Israeli couscous with broccoli and carrot 2

    • Kidney bean, fennel and sunchoke salad; brown rice with cauliflower with brown mustard seed
    • Tempeh and red beets in fresh lemon-dill sauce; barley pilaf with eggplant and black cumin
    • Green lentils with daikon and fresh rosemary; golden glazed potatoes with kale
    • Rice noodles and chiogga beets in mushroom-lemongrass  broth; millet and amaranth with squash and cinnamon

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Four Square Meals this Week

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With winter approaching (if not here!) we focus on root vegetables and slow cooking. Salad this week is filling and rich in protein.Tofu, broccoli, kohlrabi and zucchini ‘skillet’; yellow and russet potatoes with roasted celery root in gravy

Tofu Spring Salad (miso-tahini dressing); Roasted roots with collards, rye and fresh rosemary
Seitan and broccoli in garlic-ginger sauce; Pullao Rice with pineapple and cilantro
Black eyed pea dal with turnip and black cumin; Black bean chili; mashed potato and sweet potato with rosemaryBuckwheat with sweet potato, carrot and sesame
Black bean chili; Bubble and Squeak (mashed potato, leek and cabbage)

Four Square Meals Menu

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Late summer salads to cool the burn, squash, eggplant, tomatoes, cucumber, potatoes, zucchini, three varieties of beets (chiogga, gold and red) – all local. This is tomorrow’s menu

  • Tempeh salad with red cabbage and sweet corn; quinoa tabouli with cucumber
  • Pinto bean salad with broccoli, chiogga beet and tomato; roasted potato and sweet potato
  • Macro mash (millet and cauliflower); herbed mushroom, zucchini, eggplant and carrot, with toasted sesame seeds
  • Moong dal with summer squash and spinach; brown rice with red and gold beets

4 Square Meals this week

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Tamari tempeh with broccoli in kabocha squash sauce; roasted potatoes and butternut squash in red onion broth close upThis week featuring local San Marzano and other heirloom tomatoes. Squash and zucchini aplenty. Cucumbers, green cabbage, carrots, kale, collards, okra and green beans. Garnished with purple Thai basil and fresh oregano. It’s harvest time.

  • Garbanzo bean, cucumber and roasted tomato salad with coriander; curried potato and patty pan squash
  • Tofu, green cabbage and bok choi in purple Thai basil coconut broth; tomato, zucchini and rye salad with black cumin dressing
  • Green lentils, carrot and kale with fresh oregano; spiced rice with green beans
  • Mixed vegetables in almond-chili sauce; Kamut pilaf with okra and brown mustard seed

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4 Square Meals this week

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We’ve had a magnificent summer off and now we’re ready to start back up with a new Roasted eggplant in squash-tomato sauce with red cabbage and fennel seeds; madagascar pink rice and millet pilaf with green beansformat and the same delicious, easy to prepare and healthy meals. We’ll be pre-posting the menu so you’ll be able to prepare your taste buds for the experience. Here’s what upcoming this week:

Week beginning 8/19/13

  • Spiced black beans with rice noodles and tomatoes; Sesame buckwheat pilaf with carrot and brown mustard seed
  • Seitan with lemon dill sauce and summer squash; asian eggplant and sweetcorn paella
  • Red lentils and green cabbage with black cumin and cilantro; Basmati rice with sweet potato and cumin
  • Tempeh and potato salad with caraway; millet and faro stew with cauliflower and nigella

Meal Plan March 11 2013

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  • Adzuki beans with daikon radish and celery; sesame buckwheat with celariac
  • Chana dal with sweet potato and cilantro; kamut with roasted beet and mint
  • French lentils with cauliflower and oregano; rice and faro with green beans
  • Tofu with broccoli and carrot; spiced potatoes, rutabagas and turnip

This week an Eastern take on adzukis with ginger, tamari and brown rice vinegar. This comes with a steamed buckwheat with roasted celery root and seasoned with toasted sesame oil. Toasted sesame seeds provide the crunch. The dal is seasoned with browm mustard seed, cumin seed and fennel seed and sweetend up with Jersey white sweet potatoes and the more familiar orange fleshed sweet potato. A French take on the lentils with Dijon mustard, balsamic and white wine vinegars and caramelized onions. Good hot or cold. The with a simple dish of sushi rice and farro (a type of wheat) seasoned with onion, garlic and salt. Lastly, marinated and baked tofu with grated carrots and sauteed broccoli. This is gently seasoned with lemon and tamari. This comes with a hearty dish of roasted potatoes, rutabaga and steamed turnips in a rich sauce of coconut milk, jalapeno and smoked paprika.