Tag Archives: farmer’s market

What’s Cooking at Four Square Meals

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Brutal cold in Iowa here. Still regional ingredients in use, Red Curi and Hubbard squash from Friendly Farm in Iowa City, Carrots, Savoy Cabbage, Daikon Radish and Celariac from Grinnell Heritage Farms in Grinnell, Mushrooms from Blue’s Best Mushrooms in Vinton,  Potatoes from Oak Hill Acres in Atalissa.

The menu is warming (with spices and long roasting vegetables) and brothy with high proteins and variety of phytonutrients from all the root vegetables. Grain a slow cooked in the oven, as are the root vegetables and squash.

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Next Week’s Menu

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DSC01892We needed those warming spices last week! This week we still are cooking with some Iowa grown produce; potatoes, sweet potatoes, daikon radish, napa and savoy cabbage, red curi and butternut squash, sage. These were not found at obscure markets but at New Pioneer Food Co-op. We’ll continue to aid the body’s digestion with cooked, especially roasted vegetables with the warming herbs and spices like garam masala, garlic and black papper, giving the body an extra kick. We are generous with onions in the winter too, as they help kick start a sluggish system with their liver cleansing properties.

Here’s our menu for next week:

  • Black-eyed peas with winter squash; sticky brown rice with sweet potato
  • White bean and 2-radish stew with sage and thyme; pink rice, raisin and napa cabbage pilaf with lemon and cilantro
  • Seitan and lacinato kale in roasted cumin sauce; potato, beet and almond with black pepper
  • Spiced tofu and broccoli with smoked paprika; savoy cabbage and eggplant au gratin with faro and coconut

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Four Square Meals Menu

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Late summer salads to cool the burn, squash, eggplant, tomatoes, cucumber, potatoes, zucchini, three varieties of beets (chiogga, gold and red) – all local. This is tomorrow’s menu

  • Tempeh salad with red cabbage and sweet corn; quinoa tabouli with cucumber
  • Pinto bean salad with broccoli, chiogga beet and tomato; roasted potato and sweet potato
  • Macro mash (millet and cauliflower); herbed mushroom, zucchini, eggplant and carrot, with toasted sesame seeds
  • Moong dal with summer squash and spinach; brown rice with red and gold beets

Meal Plan February 25

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  • Green lentils with lacinato kale and sweet corn; brown rice with broccoli and carrots
  • “Save the chicken” tempeh and red cabbage salad; quinoa and kamut with carrots and sunflower seeds
  • Rice noodles with cauliflower in miso gravy; madagascar rice with red pepper and zucchini
  • Kidney bean and black-eyed pea chili; garlic mashed potato and sweet potato

Meal Plan March 4 2013

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  • Spiced mung beans and white sweet potato; millet stew with carrot and kale
  • Roasted sweet potato, napa cabbage and zucchini; Israeli couscous with broccoli and carrot
  • Marinated tofu with turnip and rutabaga in tahini sauce; pink rice with broccoli, spinach and brown mustard seed
  • Pinto beans with napa cabbage; yellow finn potatoes with rye and leeks

Meal Plan January 29 2013

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  • Roasted eggplant in squash-tomato sauce with red cabbage and fennel seeds; madagascar pink rice and millet pilaf with green beans
  • Caraway-tempeh slaw; buckwheat and butternut squash with capers
  • Seitan and michigan baby carrots in lemon-dill sauce; brown rice and brussel sprouts
  • Black bean chili; mashed potato and sweet potato with rosemary

Meal Plan January 21 2013

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  • Rice noodles and savoy cabbage in caramelized onion broth; spiced root vegetables (beets,  turnips, carrots)
  • Pinto beans and yellow and orange bell peppers with capers and mustard; roasted red and russet potatoes with collards and dill
  • Zucchini, mushroom, sweet potato and carrot with tarragon and sunflower seeds; barley and kamut pilaf with red and orange bell pepper
  • Red lentils with rutabaga and brown mustard seed; spiced brown rice with daikon radish

Meal Plan February 18 2013

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This week we focus on the warming herbs, the hearty grains. The cold calls for these.Root vegetables of course at this time of year, and seeds, which can provide extra nutrition when the local vegetables are thin.

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  • Red lentils with warming spices and lacinato kale; sesame buckwheat with sweet potato
  • Marinated tofu with mixed bell peppers in piquante smoked paprika sauce; brown rice with cauliflower
  • Chole with carrots; curried potatoes
  • Brussel sprouts, green beans and barley in almond gravy; rutabaga and turnip with caraway and dill

Meal Plan January 15 2013

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  • Home-made seitan with green and napa cabbage in a caraway gravy; Red and russet potatoes roasted with eggplant and rosemary
  • Tofu-sweetcorn salad with tahini and brown mustard seed; roasted root vegetables (scarlet and white turnip, rutabaga, daikon radish and celery root) in a tangy vegan cheese sauce
  • Green lentils, sweet peppers and carrots with capers and mustard; buckwheat, quinoa and collard greens
  • Navy and green beans in spiced tomato sauce; Pilaf of carneroli rice and red cabbage with sesame seed