What’s Cooking at Four Square Meals

Pulling in the flavors of the Levant this week, Morocco, Southern France, Persia. Images here –

This slideshow requires JavaScript.

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


Next Week from Four Square Meals

DaveCloseUpMenu for pick up Tuesday June 3

  • Korean Spring Salad – Kidney bean, spring turnip and tomato
  • Masaledar Aloo Sem – Potatoes and green beans in a spicy tomato sauce???????????????????????????????
  • Coconut chole – garbanzos in coconut milk curry with carrot and cauliflower
  • Sticky Brown Rice – sweet and sour flavors with baby kale
  • Tofu Korma – creamy Indian sauce with baby kale and chard
  • Spring Yunnan Fusion – buckwheat and mushroom with sesame seeds
  • Kansas Avenue Tempeh – lemon marinated in a creamy roasted cumin sauce with celery root
  • Silk Road Pilaf – basmati rice and kamut with bok choi and cilantro

If you like the look of some items but not others we can custom build a selection from this menu. (Minimum 3 meals)Savory buckwheat and brown rice with mushroom and green beans

To order click here.

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

What’s Cooking at Four Square Meals

Spanish and Indian flavors from last week as we move into spring

This slideshow requires JavaScript.

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

Next Week from Four Square Meals

Menu for pick up Tuesday April 8Seitan and delicata squash in picante sauce; patates braves Sidebar

  • Seitan with mustard greens and almond chili sauce; Pink rice and amaranth with gold beet and red onion
  • Smoky black beans and sweet potato; Barley and millet with spiced turnip and sunflower seeds
  • 3C Tempeh salad; Curried potato and cauliflower
  • Red lentils with baby kale; Faro and brown rice with red beet

To order click here.

If you like the look of some items but not others we can custom build a selection from this menu.

Black Bean Burger, green, rice, sweet potatoesVeggieburgers are always available too – Classic and Spicy Black Bean

Note: There will be no meals April 15 or 22. Back to normal April 29.

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


Next Week at Four Square Meals

RiceNoodlesPinto3Happy Spring to come!

We finally made some salads this week since we hit 40 degrees. Still have Iowa red cabbage, savoy cabbage and sweet potato.

Next week’s  menu below.

  • Indian style green lentil with celery root; Curried basmati rice with broccoli and orange peppers
  • Rice noodles in hot and sour broth with red Green lentils with lacinato kale and sweet corn; brown rice with broccoli and carrotsand yellow peppers; Bubble and Squeak (mashed potato, roasted garlic and Iowa savoy cabbage)
  • Pinto bean chili with sweetcorn; Black rice and faro with Iowa red cabbage
  • Tofu spring salad with butternut squash and Iowa sweet potato; Buckwheat with rutabaga and sesame

Photos of some of last week’s offerings below:

This slideshow requires JavaScript.

Meal Plan March 11 2013

This slideshow requires JavaScript.

  • Adzuki beans with daikon radish and celery; sesame buckwheat with celariac
  • Chana dal with sweet potato and cilantro; kamut with roasted beet and mint
  • French lentils with cauliflower and oregano; rice and faro with green beans
  • Tofu with broccoli and carrot; spiced potatoes, rutabagas and turnip

This week an Eastern take on adzukis with ginger, tamari and brown rice vinegar. This comes with a steamed buckwheat with roasted celery root and seasoned with toasted sesame oil. Toasted sesame seeds provide the crunch. The dal is seasoned with browm mustard seed, cumin seed and fennel seed and sweetend up with Jersey white sweet potatoes and the more familiar orange fleshed sweet potato. A French take on the lentils with Dijon mustard, balsamic and white wine vinegars and caramelized onions. Good hot or cold. The with a simple dish of sushi rice and farro (a type of wheat) seasoned with onion, garlic and salt. Lastly, marinated and baked tofu with grated carrots and sauteed broccoli. This is gently seasoned with lemon and tamari. This comes with a hearty dish of roasted potatoes, rutabaga and steamed turnips in a rich sauce of coconut milk, jalapeno and smoked paprika.

Meal Plan February 25

This slideshow requires JavaScript.

  • 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 February 18 2013

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.

This slideshow requires JavaScript.

  • 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 December 11 2012

  • This slideshow requires JavaScript.

    Tofu salad with kohlrabi and red cabbage, seasoned with miso, tahini and lemon; mixed root vegetables (carrot, daikon radish, turnip) in oregano glaze

  • Red lentils with spinach; barley and mushroom pilaf
  • Pinto beans with kohlrabi, cabbage and roasted cumin; potatoes and butternut squash in tomato sauce with fennel seed
  • Sage seitan and kale in gravy; brown rice and delicata squash “casserole”