Tag Archives: weekly meals

Valentine’s Day Meal from Four Square Meals

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romantic-dinnerWe are happy to offer an extravagant Valentine’s menu to pick up and enjoy in your own home with your special one. We will provide wine pairing and a couple of recipes for condiments to make this a memorable Valentine’s meal, away from the hubbub of a busy restaurant where we are often rushed through the system.

Price includes 5-course meal for two with wine recommendations and recipes for extra condiments to make this a dinner to remember..

Stir-fried pink rice and rye topped with toasted pumpkin seedsChana dal with sweet potato and cilantro; kamut with roasted beet and mint3
A deliciously simple saute of Madagascar pink rice, onion and garlic with far eastern flavors of tamari and sesame seed

Red and gold beets simmered with cumin
A vibrant dish, deep purple with the earthy sweetness of beets offset by the gentle aromas of cumin seed

Braised portabello mushroom stuffed with cilantro-sunflower seed pesto and toasted pine nuts
Deep, rich flavors with a memory of warmer times – shimmering green pesto in a balsamic braised portabello

BuckwheatBrownRiceGolden glazed potatoes with fennel seed and lemon pepper spinach
Simply delicious flavors of ginger, garlic, paprika and turmeric meld to glaze the potatoes

Chocolate-raspberry heart
Deep dark chocolate with juicy succulent raspberries melted in.

Price is $60 including tax. Pick up is Thurday February 13, 5-5:30pm at Hillel House, 120 Market St, Iowa City, or by appointment. Order below

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Pink rice with beets and sweetcorn9

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.

Whole Foods Diet Helps Prevent Cancer

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ButternutSquashA tidal wave of cancer is predicted by the World Health Organization over the next 20 years, with cases expected to rise from 14 million worldwide to 24 million by 2035.

What’s more shocking is that lifestyle choices, including diet could prevent half of these case, according to a cancer expert in the UK. While there has been much research and activity on the inheritance of cancer traits through heredity, only 10% or so of cancer are passed on through the genes.

The World Cancer Research Fund suggests “a diet packed with vegetables, fruit, and whole grains; cutting down on alcohol and red meat; and junking processed meat completely”, according to a BBC report.

IowaVegJan

Iowa grown vegetables purchased in January

Next Week’s Menu

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Tofu dijon with delicata squash.JPG; sesame-sunflower potato cakes For pick up Tuesday February 11

Warming spices, stewed vegetables. Winter warming food. Local offerings still coming in: squash from Friendly Farm in Iowa City, Iowa; carrots and kale from Grinnell Heritage Farm in Grinnell, Iowa; lemongrass from Mariposa Farms in Mariposa, Iowa. Looking forward to spring greens – dandelion, arugula, spinach, kale.

  • Garbanzo bean, green cabbage ragout with coriander; Macrobiotic mash (savory mashed millet and cauliflower)
  • Tofu, broccoli and red kale in Thai coconut broth; celery root, turnip and rye with black cumin
  • Black-eyed peas and winter squash black cumin; spiced brown basmati rice with red cabbage
  • Sunchoke, carrot and sunflower seeds in almond-chili sauce; Kamut-faro-amaranth pilaf with eggplant and brown mustard seed

Garbanzo beans with roasted tomatoes and sweet corn; dilled mixed vegetables (carrot, celery root, cabbage, collards)Header

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

What’s Cooking at Four Square Meals

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Brutal cold in Iowa here. Still regional ingredients in use, Red Curi and Hubbard squash from Friendly Farm in Iowa City, Carrots, Savoy Cabbage, Daikon Radish and Celariac from Grinnell Heritage Farms in Grinnell, Mushrooms from Blue’s Best Mushrooms in Vinton,  Potatoes from Oak Hill Acres in Atalissa.

The menu is warming (with spices and long roasting vegetables) and brothy with high proteins and variety of phytonutrients from all the root vegetables. Grain a slow cooked in the oven, as are the root vegetables and squash.

To sign up for Four Square Meals click here.

Next Week’s Menu

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DSC01892We needed those warming spices last week! This week we still are cooking with some Iowa grown produce; potatoes, sweet potatoes, daikon radish, napa and savoy cabbage, red curi and butternut squash, sage. These were not found at obscure markets but at New Pioneer Food Co-op. We’ll continue to aid the body’s digestion with cooked, especially roasted vegetables with the warming herbs and spices like garam masala, garlic and black papper, giving the body an extra kick. We are generous with onions in the winter too, as they help kick start a sluggish system with their liver cleansing properties.

Here’s our menu for next week:

  • Black-eyed peas with winter squash; sticky brown rice with sweet potato
  • White bean and 2-radish stew with sage and thyme; pink rice, raisin and napa cabbage pilaf with lemon and cilantro
  • Seitan and lacinato kale in roasted cumin sauce; potato, beet and almond with black pepper
  • Spiced tofu and broccoli with smoked paprika; savoy cabbage and eggplant au gratin with faro and coconut

Click here to see pricing and to order.

20% off next week

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4SqMealsLogoFinalLargeDec4Our 20% off is for all gift certificates bought before the end of the year, as well as meals for pick up Dec.17. Visit our website for payment options.

Hearty, warming meals for this frigid weather, we’ll use ginger, cardamom, cinnamon, clove, nutmeg and cayenne among others.Kale, chiogga and gold beets from Grinnell Heritage Farm, Onions and savoy cabbage from Flint Ridge Farm in Iowa City, potatoes from Oak Hill Acres in Atalissa, Rosemary from Mariposa Farm in Grinnell.

  • Red lentil dal with mixed kale and coriander; curried broccoli pullao rice
  • Spiced mung bean and celeriac stew; roasted potato and beets with fresh rosemary
  • Seitan with purple potatoes, black radish and spiced white gravy; kamut and rye with zucchini and ginger
  • Tofu Dijon with savoy cabbage; brown rice with chiogga beet and green beans

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