Category Archives: Four Square Meals

Meal Plan February 25

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  • Green lentils with lacinato kale and sweet corn; brown rice with broccoli and carrots
  • “Save the chicken” tempeh and red cabbage salad; quinoa and kamut with carrots and sunflower seeds
  • Rice noodles with cauliflower in miso gravy; madagascar rice with red pepper and zucchini
  • Kidney bean and black-eyed pea chili; garlic mashed potato and sweet potato

Meal Plan March 4 2013

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  • Spiced mung beans and white sweet potato; millet stew with carrot and kale
  • Roasted sweet potato, napa cabbage and zucchini; Israeli couscous with broccoli and carrot
  • Marinated tofu with turnip and rutabaga in tahini sauce; pink rice with broccoli, spinach and brown mustard seed
  • Pinto beans with napa cabbage; yellow finn potatoes with rye and leeks

Meal Plan January 29 2013

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  • Roasted eggplant in squash-tomato sauce with red cabbage and fennel seeds; madagascar pink rice and millet pilaf with green beans
  • Caraway-tempeh slaw; buckwheat and butternut squash with capers
  • Seitan and michigan baby carrots in lemon-dill sauce; brown rice and brussel sprouts
  • Black bean chili; mashed potato and sweet potato with rosemary

Meal Plan January 21 2013

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  • Rice noodles and savoy cabbage in caramelized onion broth; spiced root vegetables (beets,  turnips, carrots)
  • Pinto beans and yellow and orange bell peppers with capers and mustard; roasted red and russet potatoes with collards and dill
  • Zucchini, mushroom, sweet potato and carrot with tarragon and sunflower seeds; barley and kamut pilaf with red and orange bell pepper
  • Red lentils with rutabaga and brown mustard seed; spiced brown rice with daikon radish

Meal Plan February 18 2013

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This week we focus on the warming herbs, the hearty grains. The cold calls for these.Root vegetables of course at this time of year, and seeds, which can provide extra nutrition when the local vegetables are thin.

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  • Red lentils with warming spices and lacinato kale; sesame buckwheat with sweet potato
  • Marinated tofu with mixed bell peppers in piquante smoked paprika sauce; brown rice with cauliflower
  • Chole with carrots; curried potatoes
  • Brussel sprouts, green beans and barley in almond gravy; rutabaga and turnip with caraway and dill

Meal Plan January 15 2013

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  • Home-made seitan with green and napa cabbage in a caraway gravy; Red and russet potatoes roasted with eggplant and rosemary
  • Tofu-sweetcorn salad with tahini and brown mustard seed; roasted root vegetables (scarlet and white turnip, rutabaga, daikon radish and celery root) in a tangy vegan cheese sauce
  • Green lentils, sweet peppers and carrots with capers and mustard; buckwheat, quinoa and collard greens
  • Navy and green beans in spiced tomato sauce; Pilaf of carneroli rice and red cabbage with sesame seed

Meal Plan February 4 2013

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  • Black-eyed peas with thyme and green cabbage; Israeli couscous with red cabbage and capers
  • Toor dal with caraway and kale; sticky rice with carrot and sesame
  • Tofu, broccoli, kohlrabi and zucchini ‘skillet’; yellow and russet potatoes with roasted celery root in gravy
  • Spiced beet and butternut squash; barley and faro (wheat) with braised bok choi

Meal Plan December 11 2012

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    Tofu salad with kohlrabi and red cabbage, seasoned with miso, tahini and lemon; mixed root vegetables (carrot, daikon radish, turnip) in oregano glaze

  • Red lentils with spinach; barley and mushroom pilaf
  • Pinto beans with kohlrabi, cabbage and roasted cumin; potatoes and butternut squash in tomato sauce with fennel seed
  • Sage seitan and kale in gravy; brown rice and delicata squash “casserole”

Weekly Meal Plans Dec 3 2012

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Missed posting these photos from last December:

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  • Coconut chole with carrot and cilantro; Spiced cabbage with sweet corn
  • Tofu with kale and collards in lemon caper sauce; brown basmati rice with kohlrabi and fennel seed
  • Marinated tempeh and roasted root salad; mashed butternut squash and potato
  • Rice noodles in coconut corn broth; millet and quinoa with butternut squash and leeks

Meal Plan February 11 2013

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  • Urad dal and leeks; millet, forbidden rice and squash
  • Eggplant, daikon and kale in tomato sauce; mixed root vegetables
  • Tempeh and broccoli in butternut squash sauce; potato and napa cabbage
  • Pinto beans with turnip; brown basmati rice with beets