Spanish and Indian flavors from last week as we move into spring
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
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What’s Cooking at Four Square Meals
Here’s what we cooked last wee
Produce and grains purchased locally at New Pioneer Food Co-op, Iowa City Farmer’s Market, Echollective Farm and Muddy Miss Farm.
This Week from Four Square Meals
Menu for pick up Tuesday May 20
- Red lentils with spinach
Basmati rice with turnip and green onion - Mung bean, tomato and cucumber salad
Aloo Gobi (Indian potato and cauliflower) - Tofu spring salad with sweet potato and red beet
Brown and black rice with raisins and green kale - Tempeh and green cabbage in leek sauce
Buckwheat, rye and millet pilaf mixed spring greens, sunflower seeds and
If you like the look of some items but not others we can custom build a selection from this menu. (Minimum 3 meals)
Menu for pick up Tuesday May 27
- Black bean-miso salad with vegetables
Moroccan barley-quinoa pilaf - Seitan with BBQ sauce
East-west rice (Brown and pink rice with brown mustard seed and nori) - Tempeh-cilantro slaw
Garlic & dill-mashed potato and carrots - Levantine green lentils with asparagus
Persian basmati rice and amaranth pilaf
Vegetables are purchased close to cooking date, and will be updated on Friday May 23
Veggieburgers are always available too – Classic and Spicy Black Bean
Next week from Four Square Meals
Menu for pick up Tuesday April 1
- Garbanzo bean and vegetable curry; buckwheat, amaranth and collard greens with sumac and capers
- Tofu-miso salad with red cabbage; basmati rice and millet with turnip and black cumin seed
- Tempeh with lacinato kale and beets in cilantro-lime broth; mashed potatoes and carrot with thyme and green peppercorns
- Kidney beans stew with fennel and tomato; brown rice with celery root and brown mustard seed
If you like the look of some items but not others we can custom build a selection from this menu.
Veggieburgers are always available too – Classic and Spicy Black Bean
Note: There will be no meals April 15 or 22. Back to normal April 29.
Next Week at Four Square Meals
Menu for pick up Tuesday March 25
- Rice noodles, azuki beans and bok choi in Thai mushroom-lemongrass broth; green kale and eggplant au gratin with barley and coconut
- Tofu and cauliflower in creamy squash sauce; potato, mustard greens and almond with black pepper and dill
- White bean, cucumber and pear salad with caper and sumac; faro and black rice pilaf with raisin, napa cabbage, lemon and cilantro
- Black-eyed peas with lacinato kale in rich cumin-coriander sauce; sticky brown rice, carrot and beauty heart radish seasoned with rice vinegar and nori
If you like the look of some items but not others we can custom build a selection from this menu.
Veggieburgers are always available too – Classic and Spicy Black Bean
Next Week from Four Square Meals
For meals to be picked up Tuesday March 11
- Red lentil dal with red cabbage; basmati rice pullao with celeriac and brown mustard seed
- Spiced black bean and fennel in herbed gravy; Spanish brown rice and faro
- Coconut chole with savoy cabbage and turnip; potato, napa cabbage and zucchini with bay , paprika and fresh lemon
- Tofu Dijon with asparagus and cauliflower; kamut and black rice with beauty heart radish and ginger
For pricing and ordering, click here.
Dine Out with Four Square Meals – Last day for registration
On S
aturday March 8 at 6pm, Chef Dave of Four Square Meals will be serving a 3 course vegan meal at Channing Hall, on the corner of Iowa and Gilbert, downtown Iowa City
~ Black Bean Hummus with Bread or Chips
~ Mixed Salad with choice of Vinaigrette or Creamy Garlic Dressing
~ Red Lentils with Savoy Cabbage and Spinach, seasoned with brown mustard, cumin seed and coriander
~ Brown Rice and Barley Pilaf with Carrot, Sweet Corn and Sesame Seeds
~ Chocolate Berry Bite
The price is $15 plus tax (cash or check). Please let me know if you’ll be attending. Reservations are limited and required by March 6th.
Next Week at Four Square Meals
Throwing’ in a salad again in hopes of a turn…
- Kidney bean, savoy cabbage and turnip salad; brown rice and rye with carrot and cauliflower
- Tempeh with lacinato kale and carrot in rosemary sauce; barley pilaf with eggplant and black cumin
- Mung beans with daikon and red beets; curried potatoes with sunflower seeds
- Seitan and collard greens in carrot-coriander sauce; pink rice and amaranth with sweet potato and yellow pepper
Last week’s images below:
Next Week at Four Square Meals
Happy 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
and 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:
The Power of Broccoli
Purple Broccoli
Broccoli is so common now we forget how beneficial a food it is.
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 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 cauliflower
Four Square Meals 