Four Square Meals – March 10

Posted on March 6, 2015 by davidmacleodburt

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Available for pick up Tuesday March 10.

Riviera Days Salad – chick pea with roasted Roma tomato and cucumber seasoned with Mediterranean flavors
Red to Green Line – brown and jade cloud rice with red beets, green onion and fresh herbs

Tofu Provencal – with seasonal vegetable in leek-black pepper sauce
Demeter’s Plains Pilaf – basmati rice and millet with seasonal vegetable and herbal flavors

Green Lentil Sabut – dal with seasonal vegetable, onion, cumin and cayenne
Mother Grain Salad – quinoa, kamut and barley with eggplant and carrot

Mock Tuna Salad – tempeh, cabbage, onion, celery and nori in a creamy dressing
Picante Potatoes – with seasonal vegetables, paprika and lime

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

Menu for March 17.

Produce and grains purchased locally at New Pioneer Food Co-op, Echollective Farm, Organic Greens and Grinnell Heritage Farm

Recipe – Spiced butternut squash

Posted on March 5, 2015 by davidmacleodburt

2 t sunflower oil
2 t fennel seeds
2 t cumin seeds
1 T minced garlic
1 small can tomatoes
1 large butternut squash peeled and diced
2 t grated ginger
1 t salt
½ – 1 can coconut milk plus some water
2 T ground coriander
½ t turmeric
2 t lemon juice
Generous amount of black pepper
Cilantro, finely chopped
¼ – 1 t Cayenne, optional

Heat oil in heavy bottomed pan, add a seed. If it sizzles the oil is ready. Add rest of seeds and let sizzle a few seconds, add garlic, fry until golden, add tomatoes and saute for a few minutes stirring often to avoid burning.

Add coconut milk, ginger, turmeric, coriander and salt, stir followed by squash and then water to about an inch below top of squash, bring to a simmer and cover, turn heat to low, cook til squash is done, about 30 minutes. Add lemon juice, pepper, cilantro.

Try using these same spices with other cooked winter squash to make a squash soup.

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For newsletter sign up, click here.

Menu for March 10.

Four Square Meals – March 3

Posted on February 27, 2015 by davidmacleodburt

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Available for pick up Tuesday March 3.

Sweet ‘n’ Sour Tofu – marinated with seasonal vegetable in sweet and sour sauce
Hawkeye Rice – curried basmati and black rice with seasonal vegetable

Mahabharata Dal – spiced black eyed peas and seasonal vegetable
Chinese Parsley Pilaf – brown rice and jade pearl rice with seasonal vegetable, cilantro and lemon

Tempeh Harissa – spicy tempeh and seasonal vegetable and spicy North African sauce
North Country Pilaf – Barley, faro and rye with seasonal vegetable and spices

Subterranean Stew – black beans with seasonal vegetable
Aloo Timatar Sonf – potato and mixed greens in tomato-fennel glaze

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

Menu for March 10.

Produce and grains purchased locally at New Pioneer Food Co-op, Echollective Farm, Organic Greens and Grinnell Heritage Farm

Recipe – Groundnut Stew

Posted on February 14, 2015 by davidmacleodburt

An old Red Avocado recipe from an African recipe originally found by Derek and much adapted over the years. Great warm to your bones food.

Note – T=tablespoon, t=teaspoon, c=cup

4 T oil
1 inch cinnamon stick, whole
½ t whole cumin seeds
5-10 cloves garlic, peeled and minced
1 large onion, peeled and diced
1 leek, washed (see below) and roughly chopped
3 sweet potatoes, peeled, diced 1 inch
1 celeriac, peeled and diced, ¾ inch
2-4 carrots, rinsed, diced, 1 inch
1 can diced or crushed tomato
1-2 inches ginger, peeled and finely grated
1 t cumin
1 t coriander
¾ t turmeric
1 t paprika
Handful spinach
Large pinch sugar
¾ c peanut butter
1 t salt, or to taste
½ a bunch of cilantro, finely chopped
1-4 T fresh lime juice

Add oil to wide, heavy bottomed pot and heat to medium-high. Add cinnamon and whole cumin seed. Heat for a few seconds (it should bubble at edges). Add garlic and fry until golden, add diced onions and stir often, coating all with oil. After 5 minutes (still stirring often, at lively heat), add the leeks and stir thoroughly again.

After five minutes or so add sweet potatoes, celeriac and carrot. Stir. Add tomatoes and water to just cover vegetables. Stir in ginger. Turn heat up high, partially cover pot.

Meanwhile mix 1 t cumin, 1 t coriander, 1 t paprika and¾ t turmeric. And this spice mixture and stir. Re-cover pot and bring to a boil. When it boils, stir and turn heat down to low and cover completely. Cook until vegetables are soft, 30-45 minutes.

Ladle out 1-2 c cooking liquid and add 1 c peanut butter off the heat and whisk until smooth. Add peanut butter mixture to pot and stir.

Add salt, chopped cilantro and lime juice to taste, off heat.

Four Square Meals – February 17

Posted on February 13, 2015 by davidmacleodburt

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Available for pick up Tuesday February 17.

Fandango Stew – pinto beans, napa cabbage and jalapeno
Mushroom Pullao – basmati rice and quinoa with criminis, ginger and garam masala

Tofu Zeera – marinated tofu and carrots in roasted cumin sauce
Gujerati Pilaf – brown jasmine rice, kamut and seasonal vegetables with brown mustard seed

Chole – garbanzos in a rich, spiced sauce with root vegetables
Potato Salad – with red cabbage, sweet corn and celery

Forest Spirit – seitan and mushroom in roasted garlic-leek sauce
Days Go By Salad – Faro, green & black rice with baby greens, caramelized onions and garlic

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

Menu for Feb 17.

Produce and grains purchased locally at New Pioneer Food Co-op, Echollective Farm, Organic Greens and Grinnell Heritage Farm

Valentine’s Day from Four Square Meals

Posted on February 7, 2015 by davidmacleodburt

If you are looking to avoid the elbow bumping and non-intimacy of a restaurant on Valentine’s Day, have a look at our 4-course feature, available for pick up or delivery to enjoy at home by the fire…

Canapés – sliced bread with toppings: fried shallot-gold beet and curried white bean
Coconut Corn Soup – creamy and slightly spicy
Tempeh Cutlet Zeera – breaded marinated tempeh in a rich creamy roasted cumin sauce
Persian Rose Pilaf – aromatic basmati rice, amaranth and seasonal vegetable infused with sumac and rose petal essence
Herbed Ragout – carrot, red beet and baby greens with tarragon
Sweet Potato Sorbet – with berry jam

Upcoming Class – Making Beans and Grains Sexy

Posted on January 31, 2015 by davidmacleodburt

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It is said that bean soup was considered such an aphrodisiac that it was banned from the Convent of St. Jerome in the seventeenth century

Beans and grains maintain the healthy protein balance essential for life. Eating a wide variety of beans and grains ensures that the body has available all the essential amino acids. We will provide techniques and recipes for cooking a very wide variety of different beans and grains.

What: Learn how to make any bean and/or whole grain taste heavenly.
Where: Kirkwood kitchen at NewBo City Market in Cedar Rapids
When: 6:00-8:00pm, Thursday, February 5, 2015
Who: Taught by David Burt

This class is part 2 of a series on whole foods vegan cuisine. View full series description.

Four Square Meals – February 3

Posted on January 29, 2015 by davidmacleodburt

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BBQ Seitan– sweet, sour and spicy with carrots
Oliver’s Best – einkorn wheat and millet stew with eggplant and green cabbage

Southwestern Salad – black beans, tomato and seasonal vegetables with and ancho pepper dressing
Punjabi Summer Pastel – basmati rice and rye with sweet potato, cumin and bay

Paris in Istanbul – creamy French Lentils with aromatic spices and seasonal vegetables
Aloo Sem – Indian spiced potato and green beans

Tempeh alla Manna – marinated tofu with seasonal vegetables in a cilantro-lime sauce
King’s Rice – pink and brown rice and with seasonal vegetables and eastern flavors

To order click here.
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.

Four Square Meals – January 27

Posted on January 23, 2015 by davidmacleodburt

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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.
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.

Fried Green Tomatoes

Posted on November 20, 2014 by davidmacleodburt

Somehow we still had tomatoes on the vine a couple of weeks ago. Here’s a nice way to use those green tomatoes

1 3/8 c all-purpose flour
2 T corn starch
1 T Baking Powder
1 tbs coriander
2.5 tsp cumin
2.5 tsp paprika
1 t salt
1 ½ c beer or seltzer water
Flour for dredging
4-5 tbs vegetable oil (eg sunflower, organic canola, safflower)
1-1.5 lbs green tomatoes

Wash, dry and slice the tomatoes crosswise into 1/4 to 1/2 inch slices. If the tomatoes are small, just half or quarter them.

Mix the dry ingredients in a bowl and measure out liquid. Heat a pan to medium then add oil. (If using teflon add oil before heating.) While the pan heats, put a cup or two of flour in another bowl and set aside. Add the measured liquid to the dry ingredients from recipe, to make the batter. It should bubble slightly.

Keeping one hand for dry and one hand for wet. With the wet hand, pick up a few slices of tomato and gently toss into flour. Shake bowl to cover tomatoes with flour. Using dry hand, take out tomato slices, and gently toss into batter. Turn them with your hand to make sure they are covered in batter.

One by one place the tomatoes into the hot oil. Leave for a few minutes to sizzle and turn. When golden, remove from pan onto paper towel to drain. Use the same pan to go through the tomatoes, adding a tbs or two of oil if it begins to run low.

Serve with potato salad or kraut.

Four Square Meals

Potato pancakes at the Iowa City Farmer's Market

Tag Archives: vegetables

Four Square Meals – March 10

Recipe – Spiced butternut squash

Four Square Meals – March 3

Recipe – Groundnut Stew

Four Square Meals – February 17

Valentine’s Day from Four Square Meals

Upcoming Class – Making Beans and Grains Sexy

Four Square Meals – February 3

Four Square Meals – January 27

Fried Green Tomatoes