Tag Archives: meal plan

Beet Remoulade

Posted on by
Reply

Beet Remoulade

The wonderful savory flavors of capers and mustard meet the earthy sweetness on red and gold beets.

1 medium red beet
1 medium gold beet
1 cup vegenaise or mayonnaise:
3 tbs capers
1 tbs Dijon mustard
1 tsp white wine vinegar

Peel the beets and cut into 1 inch cubes. First cutting in half and laying flat surface on the cutting board.
Steam the beets for 25-45 minutes, checking first after 20. They should be soft like a cooked potato.
While the beets steam, place the capers, Dijon and white wine vinegar in a food proceesor and process briefly a few times, scraping the sides between blands. When faily uniform add the vegenaise or mayonnaise and blend for 30 seconds or so. Try not the overblend as the vegenaise and mayonnaise both become bitter woth over-blending. This is the remoulade.

When the beets are done, take half the remoulade and mix with the beets and serve. Alternatively, blend the beets with the caper, mustard and vinegar, before adding the vegenaise/mayonnaise.

Whole Foods Diet Helps Prevent Cancer

Posted on by
Reply

ButternutSquashA tidal wave of cancer is predicted by the World Health Organization over the next 20 years, with cases expected to rise from 14 million worldwide to 24 million by 2035.

What’s more shocking is that lifestyle choices, including diet could prevent half of these case, according to a cancer expert in the UK. While there has been much research and activity on the inheritance of cancer traits through heredity, only 10% or so of cancer are passed on through the genes.

The World Cancer Research Fund suggests “a diet packed with vegetables, fruit, and whole grains; cutting down on alcohol and red meat; and junking processed meat completely”, according to a BBC report.

IowaVegJan

Iowa grown vegetables purchased in January

Next Week’s Menu

Posted on by
Reply

Tofu dijon with delicata squash.JPG; sesame-sunflower potato cakes For pick up Tuesday February 11

Warming spices, stewed vegetables. Winter warming food. Local offerings still coming in: squash from Friendly Farm in Iowa City, Iowa; carrots and kale from Grinnell Heritage Farm in Grinnell, Iowa; lemongrass from Mariposa Farms in Mariposa, Iowa. Looking forward to spring greens – dandelion, arugula, spinach, kale.

  • Garbanzo bean, green cabbage ragout with coriander; Macrobiotic mash (savory mashed millet and cauliflower)
  • Tofu, broccoli and red kale in Thai coconut broth; celery root, turnip and rye with black cumin
  • Black-eyed peas and winter squash black cumin; spiced brown basmati rice with red cabbage
  • Sunchoke, carrot and sunflower seeds in almond-chili sauce; Kamut-faro-amaranth pilaf with eggplant and brown mustard seed

Garbanzo beans with roasted tomatoes and sweet corn; dilled mixed vegetables (carrot, celery root, cabbage, collards)Header

Next Week’s Menu

Posted on by
Reply

Seitan and michigan baby carrots in lemon-dill sauce; brown rice and brussel sproutsWe’ll continue with slow cooked root vegetables and warming herbs and spices as the cold continues

  • Rice noodles with pinto beans, spinach and roasted tomatoes; Barley, black rice and quinoa pilaf with chiogga beet and red radish
  • Seitan with lemon dill sauce and butternut squash; Red beet and sweetcorn pink rice paella
  • Tofu, carrot and potato stew with caraway; Sesame buckwheat pilaf with green beans, leek and mushroom
  • Red lentils and green cabbage with brown mustard seed and cilantro; Brown rice with sweet potato and cumin

For pricing and to order, please click here.

Pinto beans with napa cabbage; yellow finn potatoes with rye and leeks

What’s Cooking at Four Square Meals

Posted on by
Reply

This slideshow requires JavaScript.

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.

20% off next week

Posted on by
Reply

4SqMealsLogoFinalLargeDec4Our 20% off is for all gift certificates bought before the end of the year, as well as meals for pick up Dec.17. Visit our website for payment options.

Hearty, warming meals for this frigid weather, we’ll use ginger, cardamom, cinnamon, clove, nutmeg and cayenne among others.Kale, chiogga and gold beets from Grinnell Heritage Farm, Onions and savoy cabbage from Flint Ridge Farm in Iowa City, potatoes from Oak Hill Acres in Atalissa, Rosemary from Mariposa Farm in Grinnell.

  • Red lentil dal with mixed kale and coriander; curried broccoli pullao rice
  • Spiced mung bean and celeriac stew; roasted potato and beets with fresh rosemary
  • Seitan with purple potatoes, black radish and spiced white gravy; kamut and rye with zucchini and ginger
  • Tofu Dijon with savoy cabbage; brown rice with chiogga beet and green beans

This slideshow requires JavaScript.

Four Square Meals Menu

Posted on by
Reply

Late summer salads to cool the burn, squash, eggplant, tomatoes, cucumber, potatoes, zucchini, three varieties of beets (chiogga, gold and red) – all local. This is tomorrow’s menu

  • Tempeh salad with red cabbage and sweet corn; quinoa tabouli with cucumber
  • Pinto bean salad with broccoli, chiogga beet and tomato; roasted potato and sweet potato
  • Macro mash (millet and cauliflower); herbed mushroom, zucchini, eggplant and carrot, with toasted sesame seeds
  • Moong dal with summer squash and spinach; brown rice with red and gold beets

Meal Plan March 11 2013

Posted on by
Reply

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.