Recipe – Roasted Portabello Mushroom

Posted on April 23, 2015 by davidmacleodburt

While you can cook portabellos on the stovetop, to get that firm “meatiness”, roasting is definitely the preferred method. Simple and delicious. All it need then is a little rice and some sauteed veggies. Here we show it with cilantro pesto and pine nuts. Click here for cilantro pesto recipe.

Place portabellos on a sheet pan top down. On each cap, add 1 T extra virgin olive oil, 1/8 t salt, 1 t balsamic vinegar and a pinch of black pepper. Roast at 375 for 7-12 minutes, turning the pan after 5 minutes.

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Menu for March 21.

Four Square Meals April 14

Posted on April 10, 2015 by davidmacleodburt

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Available for pick up Tuesday April 14.

Tofu Dijon – marinated in rich mustard sauce with seasonal vegetable
Macro Mash – millet, cauliflower and amaranth with roasted garlic and nutritional yeast

Mushroom-Tempeh Umama – roasted mushrooms & seasonal vegetable in a savory sauce with tempeh
Spring Yunnan Fusion – buckwheat, amaranth, green onion and sweet potato with sesame seeds

Black bean chili – with tomatoes and sweetcorn
Pink Coconut Pilaf – sweet and sour flavors with pink and brown rice, steamed Iowa carrot and nori

Masoor Dal – spiced red lentils with spinach
Masaledar Aloo Band Gobi – potatoes and green cabbage in a spiced tomato

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Menu for March 24.

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

Four Square Meals – March 24

Posted on March 20, 2015 by davidmacleodburt

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Available for pick up Tuesday March 24.

Tofu Spring Salad – miso, lemon and tahini dressing with seasonal vegetable
Pilaf of Youth – Jade cloud and black rice with raisins and Iowa kale

Earthbender Salad – black bean with seasonal vegetable in miso broth
Tricolor Pullao Rice – basmati rice with seasonal vegetable and green onion

Tempeh Korma – creamy Indian sauce with raisins, seasonal vegetable
Emperor’s Pilaf – barley, amaranth and zucchini with sesame and tamari

Mung Bean Magic – spiced mung beans, tomato and seasonal vegetable
Aloo Gobi – Indian spiced potato and cauliflower

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Menu for March 31.

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

Four Square Meals – March 17

Posted on March 13, 2015 by davidmacleodburt

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Available for pick up Tuesday March 17.

Spanish White Beans – with purple kale and collards
Old World Pilaf – barley and einkorn wheat with red cabbage and caraway

Moong Dal – with spices and baby greens
King’s Rice – brown rice with rye, cauliflower and celariac, toasted sunflower seeds and nori

Thai Tofu – with broccoli in ginger-coconut sauce
Roasted Garlic Mash – potatoes with carrot and black pepper

Seitan Diable – tangy sauce with seasonal vegetable
Green Ocean Pilaf – with jade pearl rice, amaranth, seasonal vegetable

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

Menu for March 24.

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

Vegan Cooking Class – March 26

Posted on March 10, 2015 by davidmacleodburt

Learn to cook a 3-course plant based meal, including DESSERT!

Menu for this dinner include hot and sour soup, followed by eggplant steak, seared spinach and dijon sauce with buckwheat-sesame pilaf, finishing with blackberry mousse for dessert. Recipes will be provided.

It’s clear we all need to incorporate more vegetable foods in our diet, for health. This class will help you understand how healthy and delicious can go hand in hand. Chef David Burt of Four Square Meals will demonstrate and explain how to prepare a balanced meal using plant-based ingredients.

Class will be held on Thursday March 26 at NewBo Market kitchen.

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

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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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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

Four Square Meals

Potato pancakes at the Iowa City Farmer's Market

Tag Archives: weekly meals

Recipe – Roasted Portabello Mushroom

Four Square Meals April 14

Four Square Meals – March 24

Four Square Meals – March 17

Vegan Cooking Class – March 26

Four Square Meals – March 10

Recipe – Spiced butternut squash

Four Square Meals – March 3

Recipe – Groundnut Stew

Four Square Meals – February 17