Whole Foods Cooking Class

Posted on January 18, 2015 by davidmacleodburt

Chef David is offering the 4-part series on Whole Foods Vegan Cuisine, at the NewBo City Market in Cedar Rapids starting next Thursday. Each class can be taken individually or as a series.

Registration is through Kirkwood Continuing Education. Details of the class and links to the other classes in the series are detailed below.

This 4-part class can be taken individually or as a series. We will discover a wealth of techniques and recipes to give flavor to a base of nutritious and healthful foods. The whole foods philosophy maintains that minimal processing maintains nutritional integrity. The vegan philosophy maintains that removing (and at the very least limiting) animal products in the diet is beneficial for the body of the individual and the body of the planet.

The series is split into 4 sections: Vegetables, Beans and Grains, Soy foods, Soups and Sauces, and draws on culinary traditions from around the world.

1. Vegetables
The vegetarian diet is ideally suited to having vegetables at its center. Using vegetables as a focal point allows us to eat seasonally, and therefore locally, which I maintain being the healthiest way to eat. The range of phytonutrients is wide and varied over the year, fiber and micronutrient content is maintained. Take home recipes will be included and general guidelines discussed.

SEE DETAILS OF ALL 4 CLASSES HERE.

Four Square Meals – January 20

Posted on January 15, 2015 by davidmacleodburt

This slideshow requires JavaScript.

Available for pick up Tuesday January 20.

Tempeh Cauliflower Cream – vegan take on cauliflower cheese sauce
Campfire Pilaf – Aged basmati, faro, sweet corn and smoked paprika

Mushroom Harissa – spicy mushrooms with seasonal vegetable in a spicy North African red lentil sauce
Two-Tone Rice – pink and black rice with seasonal vegetable, walnut and ginger

New Delhi Tofu – curried tofu in tomato-ginger sauce with seasonal vegetable
Golden Glazed Potatoes – with seasonal vegetable, garlic, ginger and turmeric

Black bean chili – with tomatoes and sweetcorn
Athena salad – Brown rice, barley and red cabbage tossed with olive oil, sunflower seed, nori

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

Menu January 27.

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

Four Square Meals – January 13

Posted on January 9, 2015 by davidmacleodburt

This slideshow requires JavaScript.

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

Recipe – Classic Gravy

Posted on December 30, 2014 by davidmacleodburt

Gravy
Yield 1.5 quarts

Wine   0.5 cup
Garlic, chopped   6 clove
Stock   6 cup
White wine vinegar   3 T
Tamari   0.33 cup
Paprika   1 T
Oregano, dried   2 t
Sage, rubbed   1 t
Thyme, dried   2 t
Salt   2 t
Roux   0.5 cup
Nutritional yeast   2 T
Black pepper   1 t
Flour, white or whole   1 cup
Sunflower or canola oil   0.67 cup

Make your own stock, or use vegetable bouillon cubes. Put the wine and the garlic in a pot and simmer until about half the liquid is gone. Add the stock, vinegar, tamari, paprika, oregano, sage, thyme and salt and bring to a boil. Try to reduce to a simmer as soon as it boils. Simmer 15-20 minutes. Meanwhile make the roux.

Add the flour and oil to a pan and heat to medium, stirring to mix. Once it starts to sizzle stir constantly. Heat for about 5 minutes until a slight toasty aroma comes off. If brown spots appear, turn the heat off. Ladle half a cup or so of the simmering broth into the pan with the roux. Whisk quickly to smooth out. Continue adding broth half a cup at a time another three times. Then transfer this back into the main broth pot, whisking to mix and avoid lumps.

Bring back to a simmer for another 10-30 minutes to let the gravy thicken. Check for salt. This keeps well in the fridge and freezes too.

Corn starch slurry can be added instead of a flour roux. Use 4 T corn or potato starch in ¼ – ½ a cup of water.
For newsletter sign up, click here.

Vegetarian Pop Up Dine Out – November 15

Posted on November 5, 2014 by davidmacleodburt

Four Square Meals is hosting a Thanksgiving-themed plant based dinner at the Universalist Society at 20 N Gilbert Street at 6pm on Saturday November 15.

Come and try out Four Square Meals in a social setting and see if you might enjoy our meal service

Mixed nuts and raisins
Kale and spinach salad with herbed dressing and apple

Seitan “roast” with gravy
Roasted garlic mashed potatoes
Spiced beets and carrots
Aronia berry sauce

Pumpkin pie bars

$18 including tax

Reply below to reserve a space. reservations are required.

← Back

Thank you for your response. ✨

Four Square Meals – November 4

Posted on November 1, 2014 by davidmacleodburt

This slideshow requires JavaScript.

Budapest Sunset Salad – marinated tempeh with seasonal vegetable and smoked paprika
Whole Grain “Tabouli” – buckwheat, pink and black rice with parsley and tomatoes

Tofu-Dorado – Marinated baked tofu and gold beets in carrot sauce
Potato Florentine – Mashed potato with spinach, leek and extra virgin olive oil

Mahabharata Dal – spiced black eyed peas and seasonal vegetable
Hero’s Rice – aged basmati rice with seasonal vegetable, sesame and nori

Black Forest Salad – herbed pinto beans with seasonal greens
Sipahi Pilaf – barley, einkorn wheat and eggplant, tossed with tamari and lemon

To order click here.
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.

Four Square Meals – October 28

Posted on October 24, 2014 by davidmacleodburt

This slideshow requires JavaScript.

Available for pick up Tuesday Oct 28

White Bean Salad – with roasted tomaroes and nori
Sticky Rice – jade pearl rice and amaranth with seasonal vegetables

Casablanca to Marrakech – seitan and zucchini in Moroccan roasted garlic sauce
Potato Salad – with fresh vegetables

Tempeh Harissa – spicy tempeh and mushrooms with seasonal vegetable and North African spices
Gujerati Pilaf – brown basmati rice, spelt and seasonal vegetable with brown mustard seed

Green Ragout – French Lentils with seasonal vegetables, capers and star anise
Days Go By Salad – Barley and root vegetable with caramelized onions, garlic and leeks

To order click here.
For newsletter sign up, click here.
Menu for November 4.

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

Menu next week

Posted on October 15, 2014 by davidmacleodburt

This slideshow requires JavaScript.

BBQ Seitan – sweet, sour and (a little) salty with carrots
Oliver’s Best – faro and millet stew with eggplant and smoked paprika

Southwestern Salad – red beans and seasonal vegetable with smoked paprika and ancho pepper dressing
Aloo Sem – Indian spiced potato and green beans

Moong dal – with crimini mushrooms, spinach and spices
Punjabi Summer Pastel – brown and pink rice with seasonal vegetables, sumac and bay

Tofu alla Manna – marinated tofu with seasonal vegetable in a cilantro-lime sauce
Hero’s Rice – aged basmati rice and buckwheat with red beet, tamari, soy sauce, extra virgin olive oil, lemon juice and nori

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.

Four Square Meals Next Week

Posted on October 9, 2014 by davidmacleodburt

This slideshow requires JavaScript.

Mock Chicken Salad – marinated tempeh in rich vegan mayonnaise with vegetables
Potato Florentine – Mashed potato with spinach, leek and extra virgin olive oil

Mung Bean Magic – protein salad with spices and seasonal vegetables
Curried rice – Basmati rice and faro with vegetables

Golden Mushroom Adzuki – crimini mushrooms and seasonal vegetable with in creamy spice broth
Ethiopian Pilaf – barley and rye with spices and seasonal vegetable

Southwestern Salad – red beans and vegetables with smoked paprika and ancho pepper dressing
King’s Brown Rice – brown basmati and black rice and with tamari soy, extra virgin olive oil and fresh lime

To sign up contact us here. To receive monthly menus, recipes and news please click here.

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

Posted on June 13, 2014 by davidmacleodburt

Menu for pick up Tuesday June 17

Seitan Cauliflower Cream – Our home made seitan with a coconut milk and cauliflower sauce and roasted celery root
Golden glazed Potatoes – roasted with carrots, garlic, ginger and turmeric

Tropical pilaf – Basmati and amaranth with pear and green onion

New Delhi Tempeh – Curried tempeh in tomato-ginger sauce with black turnips

Black bean chili – with tomatoes and sweetcorn
Ethiopian pilaf – barley and rye with harissa spices and lacinato kale

Mushroom Umama – roasted mushrooms in a savory miso sauce with Iowa spring turnips
Two-Tone Rice – Brown and pink rice with red beets, walnut and ginger

If you like the look of some items but not others we can custom build a selection from this menu. (Minimum 3 meals)

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.

Four Square Meals

Potato pancakes at the Iowa City Farmer's Market

Tag Archives: Four Sqaure Meals

Whole Foods Cooking Class

Four Square Meals – January 20

Four Square Meals – January 13

Recipe – Classic Gravy

Vegetarian Pop Up Dine Out – November 15

Thank you for your response. ✨

Four Square Meals – November 4

Four Square Meals – October 28

Menu next week

Four Square Meals Next Week

Next Week from Four Square Meals