Tag Archives: vegetables

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
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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.

 

Four Square Meals – October 28

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Available for pick up Tuesday Oct 28

  • White Bean Salad – with roasted tomaroes and nori
  • Sticky Rice – jade pearl rice and amaranth with seasonal vegetables
  • Casablanca to Marrakech – seitan and zucchini in Moroccan roasted garlic sauce
  • Potato Salad – with fresh vegetables
  • Tempeh Harissa – spicy tempeh and mushrooms with seasonal vegetable and North African spices
  • Gujerati Pilaf – brown basmati rice, spelt and seasonal vegetable with brown mustard seed
  • Green Ragout – French Lentils with seasonal vegetables, capers and star anise
  • Days Go By Salad – Barley and root vegetable with caramelized onions, garlic and leeks

To order click here.DaveHeader
For newsletter sign up, click here.
Menu for November 4.

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 Next Week

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  • Mock Chicken Salad – marinated tempeh in rich vegan mayonnaise with vegetables
  • Potato Florentine – Mashed potato with spinach, leek and extra virgin olive oil
  • Mung Bean Magic – protein salad with spices and seasonal vegetables
  • Curried rice – Basmati rice and faro with vegetables
  • Golden Mushroom Adzuki – crimini mushrooms and seasonal vegetable with in creamy spice broth
  • Ethiopian Pilaf – barley and rye with spices and seasonal vegetable
  • Southwestern Salad – red beans and vegetables with smoked paprika and ancho pepper dressing
  • King’s Brown Rice – brown basmati and black rice and with tamari soy, extra virgin olive oil and fresh lime

To sign up contact us here. To receive monthly menus, recipes and news please click here.DaveHeader

Produce and grains purchased locally at New Pioneer Food Co-op, Iowa City Farmer’s Market, 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

Next Week from Four Square Meals

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Menu for pick up Tuesday April 8Seitan and delicata squash in picante sauce; patates braves Sidebar

  • Seitan with mustard greens and almond chili sauce; Pink rice and amaranth with gold beet and red onion
  • Smoky black beans and sweet potato; Barley and millet with spiced turnip and sunflower seeds
  • 3C Tempeh salad; Curried potato and cauliflower
  • Red lentils with baby kale; Faro and brown rice with red beet

To order click here.

If you like the look of some items but not others we can custom build a selection from this menu.

Black Bean Burger, green, rice, sweet potatoesVeggieburgers are always available too – Classic and Spicy Black Bean

Note: There will be no meals April 15 or 22. Back to normal April 29.

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.

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

Meal Plan February 25

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  • 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