Tag Archives: Four Sqaure Meals

The Power of Broccoli

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Broccoli Purple

Purple Broccoli

Broccoli is so common now we forget how beneficial a food it is.

Broccoli Romanesco 1

Broccoli has high levels of fiber, vitamin C and other micronutrients. One 4 oz serving of broccoli has 150% of your daily vitamin C.

Broccoli contains the phytonutrients known as indoles and isothiocyanates which have anti-cancer properties

Broccoli Flower

Broccoli Flower

Broccoli has been found to help combat cancer, osteoarthritis and heart damage.

Many of these health giving properties are shared by other members of the cruciferous vegetable group: kale, cabbage, brussel sprouts, bok choi and cauliflowerBroccoli

Link here for more information.

What’s Cooking at Four Square Meals

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A slideshow of last week’s meals

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Garbanzo bean, green cabbage ragout with coriander
Indian inspired stew
Tofu, purple potato, broccoli and kale in Thai coconut broth
Ginger and lemongrass dominate the creamy sweetness of coconut mulk broth
Celariac, turnip and rye with black cumin
Deep earthy flavors of the roots and rye with the slight sweetness of black cumin
Black-eyed peas in curried squash sauce
Classic curry flavor witht the familiar sweetness of winter squash
Brown basmati rice with red cabbage and smoked paprika
A paella influenced dish but with the whole grain basmati and the sweet smoky deliciousness of smoked paprika
Carrot, green cabbage, sunchoke and sunflower seeds in almond-chili sauce
A tangy sauce of roasted ancho chilis and white wine vinegar thickend with sweet almond butter
Faro-Kamut-amaranth pilaf with eggplant brown mustard seed and fennel
Sweet chewy high protein grains with savory sweet seeds and deep flavors of roasted eggplant

The Beauty of Beets

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We have been including beet often in our weekly meals this winter mainly because Grinnell Heritage Farms are supplying at least three varieties on a regular basis: red, chiogga and gold. We love the flavors and colors of all of them; they brighten the plate and palate in this cold, dark wintertime.

In addition to their unique flavor and appearance beets provide a great array of health benefits. Among other things beets increase the number of white blood cells, can lower blood pressure and improves blood flow through the body.

While hard to find in winter, whenever possible don’t neglect the beet greens which are excellent sources of iron, calcium, manganese and potassium. Vitamins A, C and folic acid are strong in their profile

See articles here and here from the BBC and for more in depth, click here.TempehBeet1

Chocolate eating party – YES

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A great local offering from our friends at Sweet Feet Yoga and Robinson Family Wellness.  They are hosting a beautiful Valentine’s Day event: Partner Yoga followed by CHOCOLATE EATING. Go here to view details of this unique event.

For Valentine’s week, they are offering $14 adjustments, a 66% price reduction. Click here for details.

If you register, please let the good folks there know where you heard about the event.

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.

To sign up for Four Square Meals click here.