what’s good around the web + weekly meal plan

meal planning // the muffin mythMeal planning was a bit funny this week because I’m on my own all week, and we have a public holiday on Thursday (and so a half day on Wednesday). Also, I invited a colleague over for dinner on Monday to experience salad night, and she reminded me that it may be salad night but she’s still a guest, so she expects the salads to be fancy. Fair enough. I’m thinking the fancy salads will be a riff on these, and then I can use the lentils in Wednesday’s egg salad lunch. I found the recipe for egg salad with lentils, and also the Nicoise salad, in this book, and I’m kind of obsessed. The veggie burgers are an adaptation of this recipe, which I am quite happy with and will be sharing soon.

MM_Web_Icon_FINAL1. Have you ever heard that too many green smoothies can be harmful? This is a good article about why (and how) you should rotate your leafy greens.

2. Chia? Flax? Hemp? Which is healthier? The super seed square-off.

3. How your lifestyle affects your gut microbes.

4. The fad and science behind elimination diets.

5. Waiting for the 8th – the Pulitzer Prize winning article about living on food stamps.

All text and photos © The Muffin Myth 2014



  1. Deena Kakaya says

    As always, great picks. I read the one about the dietary exclusions with great interest, you know that I can relate to that one. I will rejoice the day we are (albeit temporarily) fad free x

  2. ardysez says

    Thank you so much for Sarah Nassauer’s very informative article about food elimination diets. I learned about this (and followed it) 20 years ago under the advice of a naturopath. It is good to read an update of this practice from someone who has done the research I don’t have time to do. My food sensitivities continue to come and go, which makes a particular elimination quite tricky. So I try to eliminate the main ones and then keep a wide rotation with the other foods I eat. I’m always wary when a diet recommends what seems an excessive amount of a particular food… like ten cups of green tea in a day. Sounds healthy, I mean everyone knows how good green tea is supposed to be, right? But more than three cups in a day causes my mouth to erupt in sores. So, just because science says something is healthy, doesn’t make it so, which of course she alluded to in her article. Thanks again, much appreciated.

    • themuffinmyth says

      Food sensitivities can come and go, which is really frustrating for some people. The danger with elimination diets done unsupervised is messing up your body’s ability to tolerate a particular food, so it’s great you learned this technique from someone in the know. And yes, excessive amounts of certain foods can be scary. I also avoid excessive green tea because high quantities of vitamin K aren’t good for me (I’m prone to blood clots). 1 cup a day is my maximum normally, and the occasional matcha as a treat.

  3. erika says

    OH man I am so glad you posted that article about rotating your greens!! I’ve been eating kale nonstop lately because it is just SO cheap, but the thought that I should maybe eat something different once in awhile has crossed my mind and that article might actually make me do it.

    The seed article was also really interesting: basically, same message there–rotate your seeds. Gotta buy some hemp! (Though what are your thoughts on wheat germ? I really love wheat germ pancakes at this one restaurant but I haven’t bought my own because I’m not really clear on how healthy it is.

    AND! The waiting for the 8th article was SO GOOD. I read the entire thing (something I rarely do with such long articles) and it was just so vivid and ugh. Makes me feel sort of guilty for having so much when other people don’t. But ahh there are just so many problems in the world #mindbendmonday

    • themuffinmyth says

      I’m totally down with wheat germ. I don’t use it in large quantities, maybe a Tbsp or two, and I keep it in the fridge because it goes rancid due to the high oil content. In this way, it’s much like a seed. The germ is the embryo of the plant and its role is to nourish the new plant, so it’s packed with nutrition. Rich in B vitamins, omega-3’s, fiber, and it has about 2grams of protein per Tbsp. It’s also rich in minerals and suuuuper rich in Vitamin E. Totally good stuff!

  4. Tessa says

    Spinach used to be my ‘go to’ smoothie green, until I learned it was not a good choice for my bone issues. So I have it from time to time. Little did I think that ‘all’ greens might have issues of their own. They look so wholesome and innocent.
    Lucky we have planter boxes stuffed with several kinds of greens.
    A little bit less of each, more variety.

  5. kellie anderson says

    Super shares. I was aware of the ramifications of od-ing on greens, and therefore the importance of mixing it up, but it was also great to read about the complementary properties of the seeds. I use all of these and try and rotate, but it is easy to get stuck on one or the other for the sake of availability and convenience. I use chia And hemp together, but only a tbsp of each. Hopefully that’s not too much?

    • themuffinmyth says

      I think that amount is totally fine. I try to limit myself to 2Tbsp of seeds per day, because with all of their great benefits they ARE still super calorie dense, as you know. I use hemp and chia a lot, not usually together but that’s just a taste preference. That article was a good reminder to put flax back into rotation.

Leave a Reply

Your email address will not be published. Required fields are marked *