Four Square Meals October 27

Posted on October 24, 2015 by davidmacleodburt

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Mock Tuna Salad – marinated tempeh in rich dressing with red cabbage and bok choi
Days of Carthage – barley and millet with North African spices and beet

Thai White Bean Stew – exotic flavors with red and purple turnip
Roasted Garlic Mashed Potatoes – with carrot and black pepper

Tofu Dijon – tangy sauce with mixed kales
Chinese Parsley Pilaf – jade pearl rice and buckwheat with daikon radish, cilantro and lemon

Earthbender Stew – herbed black beans with butternut squash
Hawkeye Rice – curried basmati and black rice with spinach

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

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Four Square Meals September 8th

Posted on September 5, 2015 by davidmacleodburt

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Thai Tofu – with summer squash in coconut-lemongrass sauce
Two-Tone Rice – brown and pink rice with kale, chard, walnut and ginger

Summer Protein Salad – French lentil and chiogga beet salad with red onion, heirloom tomatoes, tarragon
Aloo Gobi – Indian spiced potato and cauliflower

Tempeh Korma – creamy Indian sauce with raisins, shiitake mushrooms and lacinato kale
Eastern Plains Pilaf – barley, amaranth and gold beet, tossed with tamari, cilantro and lemon

Black Forest Salad – red beans with heirloom tomatoes, kohlrabi, sweet corn and basil
King’s Pilaf – basmati rice and buckwheat with celeriac and eastern flavors

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Recipe – Cucumber, sweet corn and onion relish

Posted on August 31, 2015 by davidmacleodburt

1 large cucumber, peeled and deseeded and cubed
½ cup sweet corn, boiled 2 minutes.
2-3 t sweet yellow onion, finely sliced
2-3 t white onion, finely sliced
2 t lemon juice
2-3 t extra virgin olive oil
¼ t paprika, or 2 t finely diced sweet red pepper
Couple of pinches of salt
Pinch of ground white pepper
8-10 fresh basil leaves

Mix all ingredients except basil leaves. Tear leaves into the mix.

Four Square Meals September 1st

Posted on August 28, 2015 by davidmacleodburt

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Fandango Stew – pinto beans, seasonal vegetables and jalapeno
Mushroom Pullao – basmati rice and einkorn with shiitake mushrooms, ginger and garam masala

Tofu Zeera – marinated tofu and seasonal vegetables in roasted cumin sauce
Potato Salad – with seasonal vegetables and celery

Masoor dal – red lentil with rich spices and seasonal vegetables
Days Go By Salad – brown & black rice with baby greens and caramelized onions

Autumn Spirit – seitan and seasonal vegetables in roasted garlic-leek sauce
Chinese Parsley Pilaf – jade pearl rice and buckwheat with seasonal vegetable, cilantro and lemon

To order click here.
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Recipe – zucchini-gold beet skillet with fresh herbs

Posted on August 27, 2015 by davidmacleodburt

2 T extra virgin olive oil
3 small zucchini, quartered lengthwise and cubed
¼ cup unbleached flour
2 gold beets, peeled, cubed (¼ inch) and steamed for 10 minutes.
12-18 fresh mint leaves, finely chopped
¾ t apple cider vinegar or white wine vinegar
Large pinch of salt

Heat the extra virgin olive oil in a wide bottomed pan to medium. Sprinkle the flour over the zucchini and toss gently. Lift the zucchini out carefully, shaking off excess flour. Carefully place the zucchini in the pan and sautee, stirring occasionally. You may need to turn the heat up slightly after the zucchini first go in, but reduce again as needed. I should always sizzle.

After the zucchini has browned some, add the gold beets and stir well. Cover, turn heat down a little and cook for 3-5 minutes or so. Add mint and salt. Stir. Place in a bowl and add vinegar and stir well.

Recipe – Kidney Bean & Cucumber Salad

Posted on July 15, 2015 by davidmacleodburt

Kidney Bean-Cucumber Salad
1-2 cups kidney beans, cooked*
1 large cucumber, peeled and deseeded and cubed
½ cup sweet corn, boiled 2 minutes.
2-3 t sweet yellow onion, finely sliced
2-3 t white onion, finely sliced
2 t lemon juice
1 T extra virgin olive oil
¼ t paprika, or 2 t finely diced sweet red pepper^
Couple of pinches of salt
Pinch of ground white pepper
8-10 fresh mint or basil leaves

Mix all ingredients except mint or basil leaves. Tear leaves into the mix.

*If using an canned kidney, red or black bean, drain and rinse briefly. Or cook dried beans as follows: sort through the beans to remove stones and dirt. Then wash and drain in several rounds of water. Soak the beans for 2-24 hours. Drain, then cook in ratio of 4 cups water for every 1 cup bean. Cook until tender. 1-3 hrs.
TIP – cook more than you need, then drain and freeze in useful sized portions.

^Look for Gypsy or Jimmy Nardello peppers at the IC Farmer’s Market.

.To order weekly meals click here.
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Menu for July 21.

Recipe – Roasted Portabello Mushroom

Posted on April 23, 2015 by davidmacleodburt

While you can cook portabellos on the stovetop, to get that firm “meatiness”, roasting is definitely the preferred method. Simple and delicious. All it need then is a little rice and some sauteed veggies. Here we show it with cilantro pesto and pine nuts. Click here for cilantro pesto recipe.

Place portabellos on a sheet pan top down. On each cap, add 1 T extra virgin olive oil, 1/8 t salt, 1 t balsamic vinegar and a pinch of black pepper. Roast at 375 for 7-12 minutes, turning the pan after 5 minutes.

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Menu for March 21.

Vegan Cooking Class – March 26

Posted on March 10, 2015 by davidmacleodburt

Learn 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 our 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 26 at NewBo Market kitchen.

Recipe – Spiced butternut squash

Posted on March 5, 2015 by davidmacleodburt

2 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, optional

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 a squash soup.

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Menu for March 10.

Four Square Meals – February 17

Posted on February 13, 2015 by davidmacleodburt

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Available for pick up Tuesday February 17.

Fandango Stew – pinto beans, napa cabbage and jalapeno
Mushroom Pullao – basmati rice and quinoa with criminis, ginger and garam masala

Tofu Zeera – marinated tofu and carrots in roasted cumin sauce
Gujerati Pilaf – brown jasmine rice, kamut and seasonal vegetables with brown mustard seed

Chole – garbanzos in a rich, spiced sauce with root vegetables
Potato Salad – with red cabbage, sweet corn and celery

Forest Spirit – seitan and mushroom in roasted garlic-leek sauce
Days Go By Salad – Faro, green & black rice with baby greens, caramelized onions and garlic

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

Menu for Feb 17.

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

Four Square Meals

Potato pancakes at the Iowa City Farmer's Market

Tag Archives: david burt

Four Square Meals October 27

Four Square Meals September 8th

Recipe – Cucumber, sweet corn and onion relish

Four Square Meals September 1st

Recipe – zucchini-gold beet skillet with fresh herbs

Recipe – Kidney Bean & Cucumber Salad

Recipe – Roasted Portabello Mushroom

Vegan Cooking Class – March 26

Recipe – Spiced butternut squash

Four Square Meals – February 17