Four Square Meals April 14

 

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Available for pick up Tuesday April 14.

  • Tofu Dijon – marinated in rich mustard sauce with seasonal vegetable
  • Macro Mash – millet, cauliflower and amaranth with roasted garlic and nutritional yeast
  • Mushroom-Tempeh Umama – roasted mushrooms & seasonal vegetable in a savory sauce with tempeh
  • Spring Yunnan Fusion – buckwheat, amaranth, green onion and sweet potato with sesame seeds
  • Black bean chili – with tomatoes and sweetcorn
  • Pink Coconut Pilaf – sweet and sour flavors with pink and brown rice, steamed Iowa carrot and nori
  • Masoor Dal – spiced red lentils with spinach
  • Masaledar Aloo Band Gobi – potatoes and green cabbage in a spiced tomato

To order click here. For newsletter sign up, click here.

Menu for March 24.DaveHeader

Produce and grains purchased locally at New Pioneer Food Co-op, Echollective Farm, Organic Greens and Grinnell Heritage Farm

Four Square Meals – March 24

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Available for pick up Tuesday March 24.

  • Tofu Spring Salad – miso, lemon and tahini dressing with seasonal vegetable
  • Pilaf of Youth – Jade cloud and black rice with raisins and Iowa kale
  • Earthbender Salad – black bean with seasonal vegetable in miso broth
  • Tricolor Pullao Rice – basmati rice with seasonal vegetable and green onion
  • Tempeh Korma – creamy Indian sauce with raisins, seasonal vegetable
  • Emperor’s Pilaf – barley, amaranth and zucchini with sesame and tamari
  • Mung Bean Magic – spiced mung beans, tomato and seasonal vegetable
  • Aloo Gobi – Indian spiced potato and cauliflower

To order click here. For newsletter sign up, click here.
Menu for March 31.DaveHeader

Produce and grains purchased locally at New Pioneer Food Co-op, Echollective Farm, Organic Greens and Grinnell Heritage Farm

Four Square Meals – March 17

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Available for pick up Tuesday March 17.

  • Spanish White Beans – with purple kale and collards
  • Old World Pilaf – barley and einkorn wheat with red cabbage and caraway
  • Moong Dal – with spices and baby greens
  • King’s Rice – brown rice with rye, cauliflower and celariac, toasted sunflower seeds and nori
  • Thai Tofu – with broccoli in ginger-coconut sauce
  • Roasted Garlic Mash – potatoes with carrot and black pepper
  • Seitan Diable – tangy sauce with seasonal vegetable
  • Green Ocean Pilaf – with jade pearl rice, amaranth, seasonal vegetable

To order click here. For newsletter sign up, click here.

Menu for March 24.DaveHeader

Produce and grains purchased locally at New Pioneer Food Co-op, Echollective Farm, Organic Greens and Grinnell Heritage Farm

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

Four Square Meals – March 10

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Available for pick up Tuesday March 10.

  • Riviera Days Salad – chick pea with roasted Roma tomato and cucumber seasoned with Mediterranean flavors
  • Red to Green Line – brown and jade cloud rice with red beets, green onion and fresh herbs
  • Tofu Provencal – with seasonal vegetable in leek-black pepper sauce
  • Demeter’s Plains Pilaf – basmati rice and millet with seasonal vegetable and herbal flavors
  • Green Lentil Sabut – dal with seasonal vegetable, onion, cumin and cayenne
  • Mother Grain Salad – quinoa, kamut and barley with eggplant and carrot
  • Mock Tuna Salad – tempeh, cabbage, onion, celery and nori in a creamy dressing
  • Picante Potatoes – with seasonal vegetables, paprika and lime

To order click here. For newsletter sign up, click here.

Menu for March 17.DaveHeader

Produce and grains purchased locally at New Pioneer Food Co-op, Echollective Farm, Organic Greens and Grinnell Heritage Farm

Recipe – Spiced butternut squash

CIMG27592 t sunflower oil
2 t fennel seeds
2 t cumin seeds
1 T minced garlic
1 small can tomatoes
1 large butternut squash peeled and diced
2 t grated ginger
1 t salt
½ – 1 can coconut milk plus some water
2 T ground coriander
½ t turmeric
2 t lemon juice
Generous amount of black pepper
Cilantro, finely chopped
¼ – 1 t Cayenne, optionalSquashCloseUp

Heat oil in heavy bottomed pan, add a seed. If it sizzles the oil is ready. Add rest of seeds and let sizzle a few seconds, add garlic, fry until golden, add tomatoes and saute for a few minutes stirring often to avoid burning.

Add coconut milk, ginger, turmeric, coriander and salt, stir followed by squash and then water to about an inch below top of squash, bring to a simmer and cover, turn heat to low, cook til squash is done, about 30 minutes. Add lemon juice, pepper, cilantro.

Try using these same spices with other cooked winter squash to make DaveHeadera squash soup.

To order weekly meals click here.
For newsletter sign up, click here.

Menu for March 10.

 

Four Square Meals – March 3

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Available for pick up Tuesday March 3.

  • Sweet ‘n’ Sour Tofu – marinated with seasonal vegetable in sweet and sour sauce
  • Hawkeye Rice – curried basmati and black rice with seasonal vegetable
  • Mahabharata Dal – spiced black eyed peas and seasonal vegetable
  • Chinese Parsley Pilaf – brown rice and jade pearl rice with seasonal vegetable, cilantro and lemon
  • Tempeh Harissa – spicy tempeh and seasonal vegetable and spicy North African sauce
  • North Country Pilaf – Barley, faro and rye with seasonal vegetable and spices
  • Subterranean Stew – black beans with seasonal vegetable
  • Aloo Timatar Sonf – potato and mixed greens in tomato-fennel glaze

To order click here. For newsletter sign up, click here.

Menu for March 10.DaveHeader

Produce and grains purchased locally at New Pioneer Food Co-op, Echollective Farm, Organic Greens and Grinnell Heritage Farm

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

Recipe – Cilantro Pesto

This is a quick and easy topping for bread, pasta or anywhere else where a little zing is required.

???????????????????????????????4 T sunflower seeds, toasted
6 T extra virgin olive oil
1 clove garlic, peeled
1/2 t salt
Cilantro 2 cup tightly packed (1-2 bunches)
3/4 t fresh squeezed lime or lemon

Put the sunflower seeds in a food processor with 2 T olive oil, 1 clove of garlic and 1/2 t salt. Blend until fairly smooth.

Clip and inch or two off the stem of the cilantro and discard. chopped the rest roughtly (1-2 inch) and place in processor. Run the processor, DaveCloseUp1pouring in 4 T olive oil as it runs. Stop and scrape sides. Pulse for a few seconds and scrape. Repeat several times. Try to run the processor as little as possible.

Remove pesto from processor and stir in lemon juice.

 

Four Square Meals – February 3

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  • BBQ Seitan– sweet, sour and spicy with carrots
  • Oliver’s Best – einkorn wheat and millet stew with eggplant and green cabbage
  • Southwestern Salad – black beans, tomato and seasonal vegetables with and ancho pepper dressing
  • Punjabi Summer Pastel – basmati rice and rye with sweet potato, cumin and bay
  • Paris in Istanbul – creamy French Lentils with aromatic spices and seasonal vegetables
  • Aloo Sem – Indian spiced potato and green beans
  • Tempeh alla Manna – marinated tofu with seasonal vegetables in a cilantro-lime sauce
  • King’s Rice – pink and brown rice and with seasonal vegetables and eastern flavors

To order click here.DaveHeader
For newsletter sign up, click here.

Produce and grains purchased locally at New Pioneer Food Co-op, Iowa City Farmer’s Market, Friendly Farm, Echollective Farm and Muddy Miss Farm.