Spice Tasting Demo

Body Moves Fitness Studio is celebrating its 3rd anniversary with a week of wellness inspired events

Four Square Meals will be participating with a tasting demo. We’ll sample some foods from our weekly meals and also prepare spiced condiments for a wide ranging tasting party. Chef David will speak to incorporating plant based foods into your lifestyle.

We’ll be there 10:30am-11:30am, Tuesday 9th, 1830 2nd Street, Coralville

For newsletter sign up, click here.DaveHeader

Food Train

Some images of our recent offerings…

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Four Square Meals July 28

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Available for pick up Tuesday July 28.

  • Tempeh Cauliflower Cream – vegan take on cauliflower cheese sauce
  • Two-Tone Rice – brown and black rice with seasonal vegetable, walnut and ginger
  • Sense of Reason – creamy red beans with Thai flavors and seasonal vegetables
  • Punjabi Summer Pastel – basmati and amaranth with seasonal vegetables, cumin and bay
  • New Delhi Tofu – curried tofu in tomato-ginger sauce with seasonal vegetable
  • Golden Glazed Potatoes – roasted with seasonal vegetable, garlic, ginger and turmeric
  • Riviera Days Salad – chick pea with roasted Roma tomato, cucumber and Mediterranean flavors
  • Athena salad – Einkorn, barley and red cabbage tossed with olive oil, umeboshi vinegar & nori

Produce and grains purchased locally at Echollective Farm, Friendly Farm, Muddy Miss Farm  Grinnell Heritage Farm and New Pioneer Food Co-op.DaveHeader

To order click here. For newsletter sign up, click here.
Menu for August 11. NO MEALS AUG 4.

 

Four Square Meals July 21

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Available for pick up Tuesday July 21.

  • Mock Tuna Salad – marinated tempeh in rich dressing with red and Napa cabbage
  • Days of Carthage – barley and millet with North African spices and seasonal vegetables
  • Sense of Reason – creamy kidney beans with Thai flavors and seasonal vegetables
  • Potato Salad – with seasonal vegetables and celery
  • Tofu Dijon – tangy sauce with seasonal vegetable
  • Chinese Parsley Pilaf – jade pearl rice and buckwheat with seasonal vegetable, cilantro and lemon
  • Subterranean Stew – black beans with seasonal vegetable
  • Hawkeye Rice – curried basmati and black rice with seasonal vegetable

To order click here. For newsletter sign up, click here.
Menu for July 28.DaveHeader

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

 

 

Recipe – Kidney Bean & Cucumber Salad

Kidney Bean-Cucumber SaladKidney Bean Cucumber Salad
1-2 cups kidney beans, cooked*
1 large cucumber, peeled and deseeded and cubed
½ cup sweet corn, boiled 2 minutes.
2-3 t sweet yellow onion, finely sliced
2-3 t white onion, finely sliced
2 t lemon juice
1 T extra virgin olive oil
¼ t paprika, or 2 t finely diced sweet red pepper^
Couple of pinches of salt
Pinch of ground white pepper
8-10 fresh mint or basil leaves

Mix all ingredients except mint or basil leaves. Tear leaves into the mix.

*If using an canned kidney, red or black bean, drain and rinse briefly. Or cook dried beans as follows: sort through the beans to remove stones and dirt. Then wash and drain in several rounds of water. Soak the beans for 2-24 hours. Drain, then cook in ratio of 4 cups water for every 1 cup bean. Cook until tender. 1-3 hrs.
TIP – cook more than you need, then drain and freeze in useful sized portions.

^Look for Gypsy or Jimmy Nardello peppers at the IC Farmer’s Market.

.DaveHeaderTo order weekly meals click here.
For newsletter sign up, click here.

Menu for July 21.

Four Square Meals July 14

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Available for pick up Tuesday July 14

  • Green Chickpea Ratatouille – garbanzos with kale, zucchini, tomato and fresh herbs
  • East-West Pilaf – barley and black rice with broccoli, spices and lemon
  • BBQ Tempeh – sweet, sour and spicy with kohlrabi
  • Cilantro Mashed Potatoes – with onions and sunflower seed
  • Mahabharata Dal – spiced black eyed peas and green cabbage
  • Mushroom Pullao – basmati rice and einkorn with shiitake, zucchini, ginger and garam masala
  • Tofu Zeera – marinated tofu and carrot in roasted cumin sauce
  • King’s Rice – brown rice with amaranth, beet, toasted sunflower seeds and nori

To order click here. For newsletter sign up, click here.
Menu for July 21.DaveHeader

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

 

 

Four Square Meals July 7

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Available for pick up Tuesday July 7

  • Kung Pao Tofu – tofu and green pepper with in spiced peanut sauce
  • Gujerati Pilaf – brown rice, einkorn and kohlrabi with brown mustard seed
  • Earthbender Salad – black beans with patty pan squash in miso dressing
  • Aloo Sem – Indian spiced purple potato and green beans
  • Beta Seitan – savory wheat protein with spiced carrot sauce
  • Oliver’s Best – buckwheat and millet stew with mushrooms and spring greens
  • Fandango Stew – pinto beans with Chinese and Savoy cabbage
  • Eastern Plains Pilaf – barley, amaranth and broccoli, tossed with tamari, cilantro and lemon

To order click here. For newsletter sign up, click here.
Menu for July 14.DaveHeader

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

 

Four Square Meals June 2

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Available for pick up Tuesday June 16.

  • Mock tuna salad – tempeh, cabbage, celery, asparagus and nori in a creamy dressing
  • Roasted Garlic Mashed Potatoes – with carrot and black pepper
  • Riviera Days Salad – chick pea with, roasted Roma tomato, cucumber and Mediterranean flavors
  • Green and Gold – brown and jade cloud rice with gold beets, green onion and spices
  • Kansas Avenue Tofu – lemon marinated in a creamy roasted cumin sauce with baby kale
  • East-West Rice – basmati and black rice with red beet, spices and lemon
  • Masoor Dal – red lentil with rich spices and spring greens
  • Mother Grain Salad – quinoa, einkorn and buckwheat with shiitake mushroom, turnip and sesame seed

To order click here. For newsletter sign up, click here.DaveHeader
Menu for June 23.

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

Four Square Meals June 2

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  • Thai Tofu – with seasonal vegetable in ginger-coconut sauce
  • Two-Tone Rice – basmati and black rice with seasonal vegetable, walnut and ginger
  • Summer Protein Salad – French lentil salad with red onion, seasonal vegetable, olive oil and white wine vinegar
  • Aloo Gobi – Indian spiced potato and cauliflower
  • Tempeh Korma – creamy Indian sauce with raisins, seasonal vegetable
  • Eastern Plains Pilaf – barley, amaranth and seasonal vegetables, tossed with tamari, cilantro and lemon
  • Black Forest Stew – herbed kidney beans with seasonal vegetables and fresh herbs
  • Emperor’s Rice – Mekong brown rice and faro wheat with sesonal vegetable, sesame and nori

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

Menu for May 5.DaveHeader

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

Four Square Meals April 28

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Available for pick up Tuesday April 28.

  • Tempeh Cauliflower Cream – vegan take on cauliflower cheese sauce
  • Campfire Pilaf –aged basmati, faro, sweet corn and smoked paprika
  • Mushroom & Seitan Harissa – spicy mushrooms with wheat protein in a spicy North African red lentil sauce
  • Two-Tone Rice – brown and black rice with seasonal vegetable, walnut and ginger
  • New Delhi Tofu – curried tofu in tomato-ginger sauce with seasonal vegetable
  • Golden glazed Potatoes – with seasonal vegetable, garlic, ginger and turmeric
  • Earthbender Salad – black beans with seasonal vegetable in miso broth
  • Athena salad – spelt berries, barley and red cabbage tossed with olive oil, umeboshi vinegar & nori

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

Menu for May 5.DaveHeader

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