Tag Archives: seitan

Four Square Meals – January 27

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  • Mung Bean Magic – protein salad with mung beans, spices, tomatoes and leeks
  • Curried Rice – basmati rice and millet with black radish
  • Tofu Sangre – with red beets and asparagus in basil-caper sauce
  • Mixed Jeweled Pilaf – barley, rye, faro and kamut with pomegranite, raisin and apple
  • First Star Stew – split red lentils with star anise, fennel, cinnamon and green cabbage
  • Red to Green Line – brown and jade pearl rice with mixed greens, red onion and herbs
  • “Seitan Sunday Roast” – seitan with mushroom gravy and zucchini
  • Lemon Pepper Potatoes – with squash, fresh lemon and black pepper

To order click here.DaveHeader
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Produce and grains purchased locally at New Pioneer Food Co-op, Iowa City Farmer’s Market, Friendly Farm, Echollective Farm and Muddy Miss Farm.

Recipe – Classic Gravy

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Gravy
Yield 1.5 quarts

???????????????????????????????Wine   0.5 cup
Garlic, chopped   6 clove
Stock   6 cup
White wine vinegar   3 T
Tamari   0.33 cup
Paprika   1 T
Oregano, dried   2 t
Sage, rubbed   1 t
Thyme, dried   2 t
Salt   2 t
Roux   0.5 cup
Nutritional yeast   2 T
Black pepper   1 t
Flour, white or whole   1 cup
Sunflower or canola oil   0.67 cup

Make your own stock, or use vegetable bouillon cubes. Put the wine and the garlic in a pot Seitan Carrot Sidebarand simmer until about half the liquid is gone. Add the stock, vinegar, tamari, paprika, oregano, sage, thyme and salt and bring to a boil. Try to reduce to a simmer as soon as it boils. Simmer 15-20 minutes. Meanwhile make the roux.

Add the flour and oil to a pan and heat to medium, stirring to mix. Once it starts to sizzle stir constantly. Heat for about 5 minutes until a slight toasty aroma comes off. If brown spots appear, turn the heat off. Ladle half a cup or so of the simmering broth into the pan with the roux. Whisk quickly to smooth out. Continue adding broth half a cup at a time another three times. Then transfer this back into the main broth pot, whisking to mix and avoid lumps.

Bring back to a simmer for another 10-30 minutes to let the gravy thicken. Check for salt. This keeps well in the fridge and freezes too.

Corn starch slurry can be added instead of a flour roux. Use 4 T corn or potato starch in ¼ DaveHeader– ½ a cup of water.
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Four Square Meals – December 2

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  • Andalusian Pinto Beans – with roasted Roma tomatoes, carrots and spices
  • King’s Rice – brown rice with rye, seasonal vegetable, toasted sunflower seeds and nori
  • Tom Kha Tofu – rice noodles with Thai mushroom broth
  • Roasted Garlic Mash – potatoes with carrot and black pepper
  • Moong Dal – with spices and seasonal vegetables
  • Old World Pilaf – barley and einkorn wheat with green cabbage and caraway
  • Seitan Diable – tangy sauce with seasonal vegetable
  • Green Paella Nori – with jade cloud rice, seasonal vegetables and mixed nuts

To order click here.
For newsletter sign up, click here.DaveHeader

Produce and grains purchased locally at New Pioneer Food Co-op, Iowa City Farmer’s Market, Friendly Farm, Echollective Farm and Muddy Miss Farm.

Vegetarian Pop Up Dine Out – November 15

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DaveCloseUp1Four Square Meals is hosting a Thanksgiving-themed plant based dinner at the Universalist Society at 20 N Gilbert Street at 6pm on Saturday November 15.

Come and try out Four Square Meals in a social setting and see if you might enjoy our meal service

  • Mixed nuts and raisinsBbq seitan with acorn squash; spiced beets and carrots close up
  • Kale and spinach salad with herbed dressing and apple
  • Seitan “roast” with gravy
  • Roasted garlic mashed potatoes
  • Spiced beets and carrots
  • Aronia berry sauce
  • Pumpkin pie bars

$18 including tax

Reply below to reserve a space. reservations are required.

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Four Square Meals – November 4

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    Budapest Sunset Salad – marinated tempeh with seasonal vegetable and smoked paprika

  • Whole Grain “Tabouli” – buckwheat, pink and black rice with parsley and tomatoes
  • Tofu-Dorado – Marinated baked tofu and gold beets in carrot sauce
  • Potato Florentine – Mashed potato with spinach, leek and extra virgin olive oil
  • Mahabharata Dal – spiced black eyed peas and seasonal vegetable
  • Hero’s Rice – aged basmati rice with seasonal vegetable, sesame and nori
  • Black Forest Salad – herbed pinto beans with seasonal greens
  • Sipahi Pilaf – barley, einkorn wheat and eggplant, tossed with tamari and lemon

To order click here.DaveHeader
For newsletter sign up, click here.

Produce and grains purchased locally at New Pioneer Food Co-op, Iowa City Farmer’s Market, Friendly Farm, Echollective Farm and Muddy Miss Farm.

 

Next Week from Four Square Meals

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DaveCloseUpMenu for pick up Tuesday June 24

  • Fandango Stew – pinto beans, vegetables and chipotle
  • Queen’s Brown rice – with quinoa, nori and toasted sesame ???????????????????????????????seed
  • First Star Stew – split red lentils with star anise, fennel, cinnamon and vegetables
  • Rice Rojo – Pink rice with roasted tomatoes and fresh herbs
  • “Seitan Sunday Roast” – Seitan with herbed gravy and vegetables
  • Lemon Pepper Potatoes – with spinach, fresh lemon and black pepper
  • Tempeh Sangre – with red beets and kale
  • Two-Tone Rice – Basmati and black rice with walnut and ginger

To order click here.

Produce and grains purchased locally at New Pioneer Food Co-op, Iowa City Farmer’s Market, Echollective Farm and Muddy Miss Farm.

Click here for Tuesday July 1.

Veggieburgers are always available too – Classic and Spicy Black Bean

Pink rice pilaf header

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 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