Tag Archives: prepared meals

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.

Next Week’s Menu

Posted on by
Reply

DSC01892We needed those warming spices last week! This week we still are cooking with some Iowa grown produce; potatoes, sweet potatoes, daikon radish, napa and savoy cabbage, red curi and butternut squash, sage. These were not found at obscure markets but at New Pioneer Food Co-op. We’ll continue to aid the body’s digestion with cooked, especially roasted vegetables with the warming herbs and spices like garam masala, garlic and black papper, giving the body an extra kick. We are generous with onions in the winter too, as they help kick start a sluggish system with their liver cleansing properties.

Here’s our menu for next week:

  • Black-eyed peas with winter squash; sticky brown rice with sweet potato
  • White bean and 2-radish stew with sage and thyme; pink rice, raisin and napa cabbage pilaf with lemon and cilantro
  • Seitan and lacinato kale in roasted cumin sauce; potato, beet and almond with black pepper
  • Spiced tofu and broccoli with smoked paprika; savoy cabbage and eggplant au gratin with faro and coconut

Click here to see pricing and to order.

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.

Meal Plan February 25

Posted on by
Reply

This slideshow requires JavaScript.

  • Green lentils with lacinato kale and sweet corn; brown rice with broccoli and carrots
  • “Save the chicken” tempeh and red cabbage salad; quinoa and kamut with carrots and sunflower seeds
  • Rice noodles with cauliflower in miso gravy; madagascar rice with red pepper and zucchini
  • Kidney bean and black-eyed pea chili; garlic mashed potato and sweet potato

Meal Plan March 4 2013

Posted on by
Reply

This slideshow requires JavaScript.

  • Spiced mung beans and white sweet potato; millet stew with carrot and kale
  • Roasted sweet potato, napa cabbage and zucchini; Israeli couscous with broccoli and carrot
  • Marinated tofu with turnip and rutabaga in tahini sauce; pink rice with broccoli, spinach and brown mustard seed
  • Pinto beans with napa cabbage; yellow finn potatoes with rye and leeks

Meal Plan January 29 2013

Posted on by
Reply

This slideshow requires JavaScript.

  • Roasted eggplant in squash-tomato sauce with red cabbage and fennel seeds; madagascar pink rice and millet pilaf with green beans
  • Caraway-tempeh slaw; buckwheat and butternut squash with capers
  • Seitan and michigan baby carrots in lemon-dill sauce; brown rice and brussel sprouts
  • Black bean chili; mashed potato and sweet potato with rosemary

Meal Plan January 21 2013

Posted on by
Reply

This slideshow requires JavaScript.

  • Rice noodles and savoy cabbage in caramelized onion broth; spiced root vegetables (beets,  turnips, carrots)
  • Pinto beans and yellow and orange bell peppers with capers and mustard; roasted red and russet potatoes with collards and dill
  • Zucchini, mushroom, sweet potato and carrot with tarragon and sunflower seeds; barley and kamut pilaf with red and orange bell pepper
  • Red lentils with rutabaga and brown mustard seed; spiced brown rice with daikon radish