Tag Archives: organic

Dine Out with Four Square Meals – Last day for registration

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On SDaveCloseUpaturday 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

Eggplant Barley 1~ 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

Spiced Red lentils with SpinachThe 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.

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Next Week at Four Square Meals

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Kidney bean sidebar 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

Click here to order

Last week’s images below:

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Next Week at Four Square Meals

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RiceNoodlesPinto3Happy 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 Green lentils with lacinato kale and sweet corn; brown rice with broccoli and carrotsand 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:

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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

Valentine’s Day Meal from Four Square Meals

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romantic-dinnerWe are happy to offer an extravagant Valentine’s menu to pick up and enjoy in your own home with your special one. We will provide wine pairing and a couple of recipes for condiments to make this a memorable Valentine’s meal, away from the hubbub of a busy restaurant where we are often rushed through the system.

Price includes 5-course meal for two with wine recommendations and recipes for extra condiments to make this a dinner to remember..

Stir-fried pink rice and rye topped with toasted pumpkin seedsChana dal with sweet potato and cilantro; kamut with roasted beet and mint3
A deliciously simple saute of Madagascar pink rice, onion and garlic with far eastern flavors of tamari and sesame seed

Red and gold beets simmered with cumin
A vibrant dish, deep purple with the earthy sweetness of beets offset by the gentle aromas of cumin seed

Braised portabello mushroom stuffed with cilantro-sunflower seed pesto and toasted pine nuts
Deep, rich flavors with a memory of warmer times – shimmering green pesto in a balsamic braised portabello

BuckwheatBrownRiceGolden glazed potatoes with fennel seed and lemon pepper spinach
Simply delicious flavors of ginger, garlic, paprika and turmeric meld to glaze the potatoes

Chocolate-raspberry heart
Deep dark chocolate with juicy succulent raspberries melted in.

Price is $60 including tax. Pick up is Thurday February 13, 5-5:30pm at Hillel House, 120 Market St, Iowa City, or by appointment. Order below

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Pink rice with beets and sweetcorn9

Beet Remoulade

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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

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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

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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

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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