Tag Archives: iowa city

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

Meal Plan February 4 2013

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  • Black-eyed peas with thyme and green cabbage; Israeli couscous with red cabbage and capers
  • Toor dal with caraway and kale; sticky rice with carrot and sesame
  • Tofu, broccoli, kohlrabi and zucchini ‘skillet’; yellow and russet potatoes with roasted celery root in gravy
  • Spiced beet and butternut squash; barley and faro (wheat) with braised bok choi

Meal Plan December 11 2012

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    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”

Weekly Meal Plans Dec 3 2012

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Missed posting these photos from last December:

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  • Coconut chole with carrot and cilantro; Spiced cabbage with sweet corn
  • Tofu with kale and collards in lemon caper sauce; brown basmati rice with kohlrabi and fennel seed
  • Marinated tempeh and roasted root salad; mashed butternut squash and potato
  • Rice noodles in coconut corn broth; millet and quinoa with butternut squash and leeks

Meal Plan February 11 2013

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  • Urad dal and leeks; millet, forbidden rice and squash
  • Eggplant, daikon and kale in tomato sauce; mixed root vegetables
  • Tempeh and broccoli in butternut squash sauce; potato and napa cabbage
  • Pinto beans with turnip; brown basmati rice with beets

Weekly Meals Nov 26

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As the weather cools even more, we’re continuing with warming spices and hearty meals. Ginger in the seiten, caraway with the black beans…. We’re continuing to use squash which presumably has helped through Iowa late Fall and into winter for many generations now. Root vegetables and roasted foods are equally important now. As winter progresses, dried fruits like raisins are a great way to enhance the energies that are waning now.

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  • Caraway-spiced black beans with cabbage and buckwheat with apples, raisins and sumac
  • Moong dal salad  with carneroli rice and sweet potato seasoned with cumin
  • Tamari tempeh with broccoli in kabocha squash sauce; roasted potatoes and butternut squash in red onion broth
  • Bbq seitan with acorn squash; spiced beets and carrots

Weekly Meals Nov 19

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Happy Thanksgiving. We continue, and will through the winter with hearty stew and soups. Lentils are a gentle way to intake good protein, especially when including a grain within a day or too, so the body has complete amino acid profile. Keeping a variety of beans and grains through the winter will easily take care of your protein needs. Continuing with sweet potato, collards and squash for local late summer offerings and a hark back to summer with tomatoes, eggplant and sweetcorn that were frozen.

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  • Spiced green lentils with eggplant; mashed sweet potato and squash
  • Tempeh slaw with aloo gobi  (Indian potatoes and cauliflower)
  • Garbanzo beans with roasted tomatoes and sweet corn; dilled mixed vegetables (carrot, celery root, cabbage, collards)
  • Marinated tofu and collard greens in miso gravy; brown rice with cabbage and peas

Weekly Meals Nov 12

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Continuing into Fall, we bring in heating spices, curry, ancho peppers (in Patates Braves). Roasted roots are a hearty and energy rich food for these cooling times. Squash is our local vegetable star with all the great benefits of the orange foods. Rich stews and soups help make it easy for our bodies to extract nutrients.

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  • Curried pinto bean and cabbage stew; mushroom pullao rice
  • Sauteed tofu and parsnip in kabocha-dill sauce; roasted roots and carneroli rice with sage
  • Seitan and delicata squash in picante sauce; patates braves
  • Spiced red lentils and daikon radish;  millet and butternut squash