Spice Tasting Demo

Body Moves Fitness Studio is celebrating its 3rd anniversary with a week of wellness inspired events

Four Square Meals will be participating with a tasting demo. We’ll sample some foods from our weekly meals and also prepare spiced condiments for a wide ranging tasting party. Chef David will speak to incorporating plant based foods into your lifestyle.

We’ll be there 10:30am-11:30am, Tuesday 9th, 1830 2nd Street, Coralville

For newsletter sign up, click here.DaveHeader


Food Train

Some images of our recent offerings…

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Vegan Cooking Class – March 26

BSprtsBackground2Learn to cook a 3-course plant based meal, including DESSERT!

Menu for this dinner include hot and sour soup, followed by eggplant steak, seared spinach and dijon sauce with buckwheat-sesame pilaf, finishing with blackberry mousse for dessert. Recipes will be provided.

It’s clear we all need to incorporate more vegetable foods in Spring Yunnan Fusion – buckwheat, green onion and mushroom with sesame seeds 2our diet, for health. This class will help you understand how healthy and delicious can go hand in hand. Chef David Burt of Four Square Meals will demonstrate and explain how to prepare a balanced meal using plant-based ingredients.

Class will be held on Thursday March DaveHeader26 at NewBo Market kitchen.

Sign up at Kirkwood Community College

Valentine’s Day from Four Square Meals

If you are looking to avoid the elbow bumping and non-intimacy of a restaurant on Valentine’s Day, have a look at our 4-course feature, available for pick up or delivery to enjoy at home by the fire…

???????????????????????????????Canapés – sliced bread with toppings: fried shallot-gold beet and curried white bean
Coconut Corn Soup – creamy and slightly spicyCoco
Tempeh Cutlet Zeera – breaded marinated tempeh in a rich creamy roasted cumin sauce
Persian Rose Pilaf – aromatic basmati rice, amaranth and seasonal vegetable infused with sumac and rose petal essence
Herbed Ragout – carrot, red beet and baby greens with tarragon
Sweet Potato Sorbet???????????????????????????????with berry jam

Whole Foods Cooking Class

HeadShotChefCoat1Crop Chef David is offering the 4-part series on Whole Foods Vegan Cuisine, at the NewBo City Market in Cedar Rapids starting next Thursday. Each class can be taken individually or as a series.

Registration is through Kirkwood Continuing Education. Details of the class and links to the other classes in the series are detailed below.Vegetable Sidebar

This 4-part class can be taken individually or as a series. We will discover a wealth of techniques and recipes to give flavor to a base of nutritious and healthful foods. The whole foods philosophy maintains that minimal processing maintains nutritional integrity. The vegan philosophy maintains that removing (and at the very least limiting) animal products in the diet is beneficial for the body of the individual and the body of the planet.

The series is split into 4 sections: Vegetables, Beans and Grains, Soy foods, Soups and Sauces, and draws on culinary traditions from around the world.

Broccoli Romanesco 11. VegetablesCIMG2759
The vegetarian diet is ideally suited to having vegetables at its center. Using vegetables as a focal point allows us to eat seasonally, and therefore locally, which I maintain being the healthiest way to eat. The range of phytonutrients is wide and varied over the year, fiber and micronutrient content is maintained. Take home recipes will be included and general guidelines discussed.


Vegetarian Pop Up Dine Out – November 15

DaveCloseUp1Four Square Meals is hosting a Thanksgiving-themed plant based dinner at the Universalist Society at 20 N Gilbert Street at 6pm on Saturday November 15.

Come and try out Four Square Meals in a social setting and see if you might enjoy our meal service

  • Mixed nuts and raisinsBbq seitan with acorn squash; spiced beets and carrots close up
  • Kale and spinach salad with herbed dressing and apple
  • Seitan “roast” with gravy
  • Roasted garlic mashed potatoes
  • Spiced beets and carrots
  • Aronia berry sauce
  • Pumpkin pie bars

$18 including tax

Reply below to reserve a space. reservations are required.

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Dine Out with Four Square Meals

DaveCloseUp1Four Square Meals is hosting an Indian themed dinner at the Universalist Society at 20 N Gilbert Street at 6pm on Saturday October 4.

  • Curried white bean hummus and chips
  • Green salad in roasted cumin dressing
  • Marinated tempeh korma – Tangy lemon marinated tempeh in a vegan take on the classic aromatic Indian basmati rice pullao with turnip, brown mustard seed and black cuminsauce.
  • Gujerati basmati rice pullao with baby greens
  • Bombay cabbage and sweet corn
  • Butternut squash mousse$18 including tax

Reply below to reserve a space. reservations are required.

Pop Up Dine Out with Four Square Meals

DaveCloseUpChef Dave will be preparing a vegan feast Artsfest weekend at Channing Hall (below Unitarian Church – corner of Gilbert and Iowa). Dinner is at 6pm, Saturday June 7.

Over 40 people attended our last dinner. Check the menu below and use the order form to reserve your spot. Dinner is by reservation only. Cost is $17 inclusive of tax. Cash or checks only please, payable at the door.

Vegetable Canapes
Baguette slices topped with seasonal vegetable tossed in a creamy dressing with capers and Dijon mustardWeek 5 Persian Rice-Amaranth Sidebar

Tempeh Rouge with Golden Ginger Sauce
Marinated tempeh breaded with a paprika-spice blend and served with a creamy garlic ginger spice sauce

Pullao Rice and Amaranth with Seasonal Vegetable
Basmati rice seasoned with cumin, turmeric, garam masala and finished with seasonal vegetables and dairy free butter

Mixed Green salad with Vinaigrette
Lettuce, baby kale and other greens tossed in a white wine-olive oil dressing with a hint of toasted sesame

Chocolate cake squares with lemon frosting

To learn more about the Iowa City Vegetarian and Vegan Meet Up group click here.

Farm to School Benefit Art Auction

CocoFarm to School Benefit and Silent Art Auction

IOWA CITY, IA – On Friday, March 21, guests will relax and enjoy an evening of fine dining against the beauty and excitement of a silent art auction and raffle at the Wedge in downtown Iowa City, from 6:00 to 8:00 in the evening. The event is free, open to the public, and sponsored in part by Four Square Meals, which will be providing complimentary samples. The event committee is passionate about the mission of Farm to School and is working diligently to make sure this event is fun and fabulous.

Guests will have the ability to enjoy the first day of Spring with a warming bowl of the Red Avocado’s Coconut Corn Soup, which will henceforth be a featured menu item at the Wedge, and available at discounted prices during this event. The works of many local artists will be on temporary display and auctioned off during the silent, with fifty percent of the proceeds going to Farm to School.dali-purgatorio-the-second-cornice-web

The highlight of the silent auction, an original Salvador Dali woodblock print illustration (“the Second Cornice”) from the Divine Comedy, will be the only item with a minimum starting bid ($2,000). Additionally, there will also be a raffle featuring prizes from New Pioneer Food Co-op, Four Square Meals, The Wedge Downtown and many more local businesses. The proceeds of this raffle will be donated to Farm to School; There will be something for everyone. For additional information on donating to, sponsoring, or attending the event call 443.857.0518 or email valentinpotra@gmail.com.

Event at a Glance: Farm to School Benefit and Silent Art Auction
To Benefit: Farm to School
Where: 136 S. Dubuque St., Iowa City, IA
When: Friday, March 21, 2014
Time: 6:00 to 8:00 in the evening
Admission: Free to the public
Sponsorships and Corporate Tables are available.
For Additional Information on Donating to, Sponsoring or Attending the Event:
Call 443.857.0518 or email valentinpotra@gmail.com.

About the Wedge: The Wedge Pizzeria is a locally owned and operated restaurant that offers a variety of dining options. Its menu includes pizzas, calzones, salads, breadsticks and beverages. The restaurant also serves soft drinks and desserts. It additionally provides in catering services for special events and private parties.

About Four Square Meals: Four Square Meals is a weekly prepared meal service in Iowa City, Iowa. It provides a way to maintain a busy lifestyle without sacrificing
slow-cooked, whole foods lunches and dinners. With a convenient once-a-week,
centrally located pick up, and local delivery available, Four Square Meals is dedicated to helping individuals maintain a healthy diet without spending hours in the kitchen.

About Farm to School:
The Farm to School Chapter for the Iowa City Community School District (ICCSD) connects schools with local farmers; teaches students about food, agriculture, and nutrition; and supports the local food economy. Farm to School is a project of Field to Family, whose mission it is to grow healthy communities by connecting local food and families – envisioning a region where people eat with the seasons, where farmers make a living, and our rural landscapes are diverse, abundant, and healthy.


Valentin Potra
818 ½ South Summit Street
Iowa City, IA 52240
(443) 857-0518