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


Indian Cuisine Class

TarkaIn this class we will explore recipes using beans, tempeh, tofu and vegetables. We’ll discuss and taste a wide range of spices. We’ll make cumin laced green lentils, glazed tempeh, curried tofu and sesame potatoes. We’ll also learn about spice blends and basmati rice.

Wednesday February 10, 6:30-8:30
Kirkwood Kitchen, NewBo City Market, Cedar Rapids

Register through Kirkwood Community College Continuing Education.

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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

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.


Upcoming Class – Making Beans and Grains Sexy

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It is said that bean soup was considered such an aphrodisiac that it was banned from the Convent of St. Jerome in the seventeenth century

Beans and grains maintain the healthy protein balance essential for life. Eating a wide variety of beans and grains ensures that the body has available all the essential amino acids. We will provide techniques and recipes for cooking a very wide variety of different beans and grains.

What: Learn how to make any bean and/or whole grain taste heavenly.
Where: Kirkwood kitchen at NewBo City Market in Cedar Rapids
When: 6:00-8:00pm, Thursday, February 5, 2015
Who: Taught by David Burt

Sign up at Kirkwood Community College website.

This class is part 2 of a series on whole foods vegan cuisine. View full series description.

Four Square Meals – January 13

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  • Korean Winter Stew – Kidney beans and seasonal vegetables with spices
  • Sweet Tooth Pilaf – basmati rice and rye with pear and green onion
  • Tofu Dijon – marinated in rich mustard sauce with seasonal vegetable
  • Exotic Tabouli – barley and jade cloud rice with Roma tomatoes, sunflower seeds, oregano and lemon juice
  • Aromatic Black Eyed Peas – a rich dal spiced with coriander, cumin and turmeric
  • Macro Mash – millet, cauliflower and amaranth with roasted garlic and nutritional yeast
  • Tempeh Slaw – with cilantro and crunchy vegetables
  • Potato chukander – Potato and beet in onion-cumin sauce

Fried Green Tomatoes

Fried Green Tomatoes with Kraut




Somehow we still had tomatoes on the vine a couple of weeks ago. Here’s a nice way to use those green tomatoes

1 3/8 c all-purpose flourFried Green Tomatoes with Potato Salad
2 T corn starch
1 T Baking Powder
1 tbs coriander
2.5 tsp cumin
2.5 tsp paprika
1 t salt
1 ½ c beer or seltzer water
Flour for dredging
4-5 tbs vegetable oil (eg sunflower, organic canola, safflower)
1-1.5 lbs green tomatoes

Wash, dry and slice the tomatoes crosswise into 1/4 to 1/2 inch slices. If the tomatoes are small, just half or quarter them.

Mix the dry ingredients in a bowl and measure out liquid. Heat a pan to medium then add oil. (If using teflon add oil before heating.) While the pan heats, put a cup or two of flour in another bowl and set aside. Add the measured liquid to the dry ingredients from recipe, to make the batter. It should bubble slightly.

Keeping one hand for dry and one hand for wet. With the wet hand, pick up a few slices of tomato and gently toss into flour. Shake bowl to cover tomatoes with flour. Using dry hand, take out tomato slices, and gently toss into batter. Turn them with your hand to make sure they are covered in batter.

One by one place the tomatoes into the hot oil. Leave for a few minutes to sizzle and turn. When golden, remove from pan onto paper towel to drain. Use the same pan to go through the tomatoes, adding a tbs or two of oil if it begins to run low.

Serve with potato salad or kraut.

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Fried Green Tomatoes with Kraut 6

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

Overcome your fear of eggplant

Fall classes at Kirkwood Community College have been finalized. Link here to a class showcasing EGGPLANT recipes. Learn a wide variety of preparations to expand your repetoire when this unique vegetable comes into season.

All classes listed here, including kale, squash, Italian, 3-course vegan meals and more. Classes held in Iowa City, IA.