Category Archives: Four Square Meals

Weekly Meals Nov 26

Posted on by
Reply

As the weather cools even more, we’re continuing with warming spices and hearty meals. Ginger in the seiten, caraway with the black beans…. We’re continuing to use squash which presumably has helped through Iowa late Fall and into winter for many generations now. Root vegetables and roasted foods are equally important now. As winter progresses, dried fruits like raisins are a great way to enhance the energies that are waning now.

This slideshow requires JavaScript.

  • Caraway-spiced black beans with cabbage and buckwheat with apples, raisins and sumac
  • Moong dal salad  with carneroli rice and sweet potato seasoned with cumin
  • Tamari tempeh with broccoli in kabocha squash sauce; roasted potatoes and butternut squash in red onion broth
  • Bbq seitan with acorn squash; spiced beets and carrots

Weekly Meals Nov 19

Posted on by
Reply

Happy Thanksgiving. We continue, and will through the winter with hearty stew and soups. Lentils are a gentle way to intake good protein, especially when including a grain within a day or too, so the body has complete amino acid profile. Keeping a variety of beans and grains through the winter will easily take care of your protein needs. Continuing with sweet potato, collards and squash for local late summer offerings and a hark back to summer with tomatoes, eggplant and sweetcorn that were frozen.

This slideshow requires JavaScript.

  • Spiced green lentils with eggplant; mashed sweet potato and squash
  • Tempeh slaw with aloo gobi  (Indian potatoes and cauliflower)
  • Garbanzo beans with roasted tomatoes and sweet corn; dilled mixed vegetables (carrot, celery root, cabbage, collards)
  • Marinated tofu and collard greens in miso gravy; brown rice with cabbage and peas

Weekly Meals Nov 12

Posted on by
Reply

Continuing into Fall, we bring in heating spices, curry, ancho peppers (in Patates Braves). Roasted roots are a hearty and energy rich food for these cooling times. Squash is our local vegetable star with all the great benefits of the orange foods. Rich stews and soups help make it easy for our bodies to extract nutrients.

This slideshow requires JavaScript.

  • Curried pinto bean and cabbage stew; mushroom pullao rice
  • Sauteed tofu and parsnip in kabocha-dill sauce; roasted roots and carneroli rice with sage
  • Seitan and delicata squash in picante sauce; patates braves
  • Spiced red lentils and daikon radish;  millet and butternut squash

 

Weekly Meals Nov 5

Posted on by
Reply

This week’s meals move us firmly into fall, with squash, beets and sweet potato as well as a general move towards more filling beans and grains. Thanks to the freezer, we still have a hint of summer with sweetcorn taken from the cob and preserved

This slideshow requires JavaScript.

  • Black beans with kabocha squash; sesame-sunflower potato cakes
  • Rice noodles in peanut-miso broth; spiced beets and cabbage
  • Tofu dijon with delicata squash; mashed sweet potato with leek and garlic
  • Coconut chole with brown basmati-swetcorn pullao

 

October Meal Plans

Posted on by
Reply

Here’s a review of last month’s meal plans

This slideshow requires JavaScript.

Meal Plan October 29 2012

  • Spiced kidney beans and sweet corn; paella-esque with mushroom and roasted tomatoes
  • tofu spring salad with winter squash wedges and daikon in chili vinaigrette
  • green lentil and cabbage salad, curried potato and butternut squash
  • Herbed seitan with cabbage and bok choi in teriyaki sauce; buckwheat, millet, rye and barley pilaf with carrot

Meal Plan October 22 2012

  • Spiced red lentils with cabbage; barley-basmati rice pilaf with butternut squash and smoked paprika
  • Roasted eggplant in ancho pepper sauce with daikon and mixed greens (collards, purple and green kale and turnip greens) with sesame seeds
  • Roasted tofu and bell pepper in basil sauce; mashed curried turnip and winter squash
  • Garbanzos and squash in thyme-caper sauce with lemon verbena mashed potatoes

Meal Plan October 15 2012

  • Seitan, broccoli, kohlrabi and daikon in sumac sauce; spiced millet with butternut squash and red cabbage
  • Bell pepper stuffed with eggplant-sunflower pate; kamut-rye berries-sweetcorn pilaf
  • Spiced green lentils with eggplant; tamari-rice with sweet peppers
  • Marinated tofu and radish in acorn squash and sweet potato sauce; roasted potato, beet and turnip

October 8 2012

  • Breaded eggplant with mustard greens and sunflower seeds, paella with beets
  • Baked tofu with sweet peppers and radish greens; curried potato and sweet potato
  • Herbed navy beans with butternut squash; mashed winter squash and potato
  • Chole with bell peppers; barley pilaf with ancho peppers and daikon radish

October 1 2012

  • Rice noodles with tofu, beet greens and arugula; spiced eggplant and green beans
  • Mixed vegetables in roasted cumin sauce with millet, quinoa and radish pilaf
  • Spiced red lentils with kales and chard; brown basmati rice pulao with mixed summer squash
  • Spiced black beans and corn with radish greens; “cheesy” potatoes and eggplant

September Meal Plans

Posted on by
Reply

A review of the meal plans featured last month

This slideshow requires JavaScript.

September 3 2012

  • Black beans and sage with carrots and beets; smoked paprika paella with collard greens
  • Eggplant, broccoli and green pepper in ginger-pesto sauce; potato-cucumber salad
  • Spiced green lentils with zucchini; buckwheat with sweet corn, tomato and african basil
  • Tempeh-cucumber salad with lemon basil; mixed squash and collard ragout, seasoned with sumac and parsley

September 10 2012

  • Spiced red lentils with sweet corn; brown rice with sesame, basil and garlic
  • Tofu with acorn squash and fresh thyme sauce; scalloped potatoes and collard greens with fresh rosemary and sage
  • Mixed vegetables and mung beans with spiced cabbage and sweet corn
  • Roasted eggplant and plum tomato with fresh oregano; green beans in heirloom tomato and caper sauce

September 17 2012

  • Green beans and collards in fennel-tomato sauce with spiced basmati rice and cabbage
  • Eggplant and cousa squash “parmesan” with dilled carrot and potatoes
  • Black beans and kale with thyme and tomatoes; brown mustard seed infused millet with zephyr squash and heirloom tomatoes
  • Garbanzo, sweet pepper and roasted tomato salad with rosemary-leek mashed potatoes

September 24 2012

  • Tempeh slaw and curried potatoes
  • Mediterranean eggplant and roma tomatoes; buckwheat with cherry and heirloom tomatoes
  • Spiced black eyed peas and heirloom tomatoes; spiced rice with sweetcorn and lacinato kale
  • Mixed vegetables in sunflower sauce; roasted peppers stuffed with sweet potatoes, eggplant and sweetcorn

August Meal Plans

Posted on by
Reply

A review of the meal plans featured last month

This slideshow requires JavaScript.

July 30 2012

White beans and cousa squash in shallot-tarragon sauce; tomato, cucumber and rye salad with basil
Tofu and green beans in spiced tomato sauce; brown basmati rice and kale pilaf with brown mustard seed
Tempeh, eggplant and kale in blood orange sauce; kamut, carrot and zucchini pilaf with lime basil
Black bean salad with beet and sweet corn; potato and turnip in thai basil sauce

August 20 2012

Tempeh, collard green and tomato salad seasoned with brown mustard seed; Mixed vegetables in basil-tahini sauce
Green lentil, cucumber salad and buckwheat salad seasoned with lemon basil; mild patates bravas, indian style
Eggplant, summer squash, tomatoes and red russian kale in thai basil sauce with millet, green bean and carrot pilaf
Spiced red lentils with green kale; brown basmati rice with green pepper and beets

August 27 2012

Rice noodles and broccoli in portabello-smoked paprika broth; mixed potatoes and beets with spiced tomato
Spiced black bean with cabbage and broccoli greens; heirloom tomato-cucumber salad with kamut and rye berries
Eggplant and green pepper in caper-basil sauce with spiced green beans and zephyr squash
Patty pan squash, pinto bean and collards in thai basil sauce; spiced brown rice with zuchinni, romanesco and cousa squash

Meal Plan July 23 2012

Posted on by
Reply

New flavor of veggieburger available now for purchase via the web store. Hopefully on shelves by end of August. Original veggieburger is available also. I will be adding an extra week to the schedule as enough folks are interested, so meal plans available next week still. Then 2 weeks off and returning August 20. I will have chocolate cake available for pick up next week too. $8 for 2 or $12 for 4. Click here to order. Pick up Monday next week.

This slideshow requires JavaScript.

  • Green and yellow squash, broccoli and green beans with rice noodles and mung beans
  • Tofu, beet, cucumber salad with roasted potatoes
  • Tempeh, tomato, cabbage salad with roasted cumin ; barley with amaranth, cucumber and sweet corn
  • Black bean-sweet corn veggieburger with collards and kale; spiced rice with sweet potatoes

Meal Plan July 16 2012

Posted on by
Reply

  • This slideshow requires JavaScript.

    Seared tofu & grilled broccoli in fresh basil sauce; brown basmati rice with carrot & lemon
  • Glazed tempeh and green beans in tomato sauce with buckwheat, raisins and kale
  • Black beans and sweet corn with roasted garlic-mashed potato and daikon radish
  • Red lentils with cabbage and gujerati-style mixed squash

Relishing the variety of squash this week at the market – cousa, zucchini, romanesco, patty pans. This week cooked in the Gujerati style, using brown mustard seeds flashed in hot oil. Potatoes are in force at Oak Hill Acres, reds, purples and whites so kept it simple with roasted garlic mashed potatoes.

If you like buckwheat, try cooking them with raisins, adds a delicious treacly sweetness.

 

Meal Plans July 9 2012

Posted on by
Reply

July 9 2012

This week featuring the produce of Echollective Farm, Salt Fork Farm, Grinnel Heritage Farm, Oak Hill Acres and JT’s. First time using Dijon mustard as main seasoning in quinoa. Wow!

This slideshow requires JavaScript.

  • Tofu spring salad with cucumber, kohlrabi and zucchini; spiced green cabbage and cousa squash
  • Green lentils and bok choi with long grain rice and beets seasoned with roasted cumin
  • Glazed tempeh, green beans and cousa squash in roasted garlic sauce; herbed red potato salad
  • Cumin seasoned pinto beans and Chinese cabbage with tangy quinoa and broccoli

Click here to order a meal plan. To find us on Facebook click here.