my digital posse

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Folks, I had a week. Let me tell you, it was not a good one. And now that it’s behind me and I feel like I can breathe again, I can see that it was not a particularly bad one either. It was just a week where a lot of little things piled up, each one of them chipping away at my ability to cope. I’ve been a little bit sick, a lot exhausted, and dealing with that soul crushing kind of tiredness that makes your whole body feel unbearably heavy and you know you have a million things you should be doing but all you want to do is lie down. You know what I mean?

And really, I’m fine. I’m in pretty good health, other than the tail end of a pesky cold, and so are the people who I love. The little setbacks and frustrations I’ve been dealing with are life lessons and learning experiences. I can easily get past them and move on. Of course, there will be other weeks. And when they happen, weeks where I’m clinging with my finger nails to the rock face of final projects and other silly things, weeks where I just can’t get it together to be here, there are other places I think you should be.

My friend Leanne and I were having a conversation about the blogging world (and by having a conversation I mean that she sent me an email (okay, three emails) and I have had a draft response sitting in my mail box since the middle of January) the result of which was that I whittled my readers down to blogs written by bloggers who I consider to be a part of my digital posse. Bloggers who, although many of them I have yet to meet in the flesh, I consider to be my people. Who, if and when I do get to meet them in the real world, I know I’d greet with a great big hug, a grin, and then settle down over a glass of wine and talk the night away (oh geeze, am I a candidate to be on Catfish?).

Obviously Leanne is my home girl. You should visit her space. She doesn’t post all that often these days, because she’s busy being an outstanding mom to her little bear. But when she does pop up in my reader, it’s always a thrill.

I found Jess’s beautiful blog, Inquiring Chef, while we were planning our trip to Thailand last year. She’s an American expat living in Bangkok, sharing the adventure and some really beautiful food on her blog.

Kathryn, from London Bakes, is one of the bloggers I was lucky enough to meet in the real world last autumn at FBC12. She’s gaining quite the following, and justifiably so. Having sat beside her at a conference making sarcastic comments (me, not her, she’s just lovely) I enjoy her writing all the more because I can hear her voice in my head.

Kellie is another blogger I met at FBC, and I’m so thrilled I did. She’s vibrant and wonderful, and like me, a nutrition focused blogger. Kellie teaches cancer nutrition, and writes her blog, Food to Glow. A variation on her date sweetened carrot almond porridge has become a staple winter breakfast in my routine.

I met Jacinthe when I was back in Vancouver over the holidays, and spent a lovely afternoon talking about food and yoga and life over soy chai lattes. She’s working on a holistic nutrition program, and posts really interesting recipes on her blog, Food With Presence.

Kiersten from Oh My Veggies posts a lot of really great content. And she responds to each and every comment she gets, which is commendable, because she gets a lot. She also posts great roundups of vegetarian recipes from around the web. Definitely spend some time poking around her site, you won’t regret it.

Lindsay and her husband Bjork work together on Pinch of Yum, and they’re a pretty big deal. I like their site because they seem like such awesome people. Not only are they living in the Philippines and cranking out amazing content, but they donate all of the money they make from their blog to the orphanage that Lindsay teaches at. What I think is especially cool is the monthly income report they post on their blog, showing other bloggers exactly how they make their money, and offering tips and tricks. They really foster a sense of community, which is amazing.

Joy the Baker is major. I don’t know her, but I wish I did. If you don’t visit her site, you should. If you don’t listen to her podcast, you should. And if you already do, you just *know* that Joy would give you the best hug ever if you met her in the real world. Do you know how I came into possession of an autographed to me Joy the Baker cookbook? My friend Leanne bought the cookbook, emailed Joy and explained that I was a megafan living far away. Leanne then mailed the cookbook to Joy, who wrote lovely words to me with a Sharpie, mailed it back to Leanne, who then mailed it me all the way in Sweden. Bonkers, right?!

This list is by no means complete. I’ll update it over time and let you know where I’m hanging out on the web. So, who is in your digital posse? Let me know! I hope you’re all having marvellous weeks. I’ll be back with a recipe in a couple of days, I promise.

All text and photos © The Muffin Myth 2013

what’s good around the web!

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This was last weekend, at an office near where I work. C’mon in, right?

What’s good around the web is a weekly series where I share some of what I’ve been reading around the web. Each week I’ll be posting links to five nutrition related articles, good recipes, and just general good reads. I hope you enjoy it! If you’ve got at article or recipe you’d like to see featured,please email me.

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1. Vancouverites! Are you aware of your city’s new food strategy? Props to my home town!

2. ‘Compelling’ evidence that HFCS and sucrose do not increase liver fat in ‘real life’ circumstances. Hmm. I wonder where the funding for this study came from?

3. Lawns into gardens. As a city dweller, I’m big into this issue. What do you think?

4. Should you be keeping a food diary?

5. When you indulge in a sugary drink do you choose diet thinking it’s a ‘healthier’ option? Think again. ‘Diet’ drinks associated with an increased risk of type 2 diabetes. 

All text and photos © The Muffin Myth 2013

whole wheat chocolate chip cookie cake with dried cherries and smoked salt

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whole wheat chocolate chip cookie cake with dried cherries and smoked salt

Once, we did something for Valentines day. It was nine years ago, on the first Valentines day we spent together. We made reservations at a favourite restaurant, only to discover once we arrived that friends of ours had decided to go to the same restaurant, and our romantic table for two was now a rowdy table for four. The restaurant was predictably swamped and the menu was set. I grilled our server about the contents of some of the menu items; he lied rather than bothering to check with the kitchen, and I was very quickly headed to the bathroom in distress while Paul was headed to the kitchen to confirm that the offensive ingredient was in my soup. Our date-crashing friends were yelling about how we definitely deserved free drinks for that, which I believe we did get. That was the one and only time we ever bothered to go to a restaurant on the 14th of February.

Paul and I are not a particularly romantic couple. If we do anything to acknowledge the 14th of February, it will be something along the lines of this: I will email him this card:

I Choo Choo Choose You

And he’ll respond with this one:

Let's BEE Friends

The 14th of February falls on a Thursday this year, so we’ll have a frittata for dinner, because Thursday night is frittata night in our house. We won’t exchange gifts or anything, that’s not our style, but maybe I’ll make him a special treat. Perhaps even this giant heart shaped chocolate chip cookie cake.

There is pretty much nothing easier and few things better than a cookie cake. You just make your cookie dough as per usual, then press it into a cake pan rather than forming individual cookies. You won’t overcook your cookie cake and produce crispy cookies when you were going for soft and chewy (which is what happened with the individual cookies I made from half of this dough – hate that!). The cookie cake will be soft and chewy and buttery and perfect. This cookie cake is my favourite whole wheat chocolate chip cookie recipe, fancied up with dark chocolate, dried cherries, walnuts, and smoked salt. It’s a great thing to make and share with someone you love – on the 14th of February, or just whenever.

whole wheat chocolate chip cookie cake with dried cherries and smoked salt

One year ago: Spicy Kohlrabi Salad

Whole Wheat Chocolate Chip Cookie Cake Recipe:

Don’t have a heart shaped cake pan? What?! That’s crazy. Just bake your cookie cake in a round or square cake pan instead – an 8 or 9″ cake pan will do. This recipe makes enough for *two* cookie cakes. You can bake two, or bake one and make a dozen or so cookies, or just halve the recipe and make one cookie cake. Smoked salt? You need this in your life. I received a box in a swag bag last year, and I am so in love with the stuff. It really elevates these cookies, and many other things.

Recipe adapted from Good to the Grain

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3 cups whole wheat flour
1 1/2 tsp baking powder
1 tsp baking soda
1 1/2 tsp coarse smoked salt
8 oz / 240g cold unsalted butter, cut into 1/2 inch / 1 cm pieces
1 cup dark brown sugar
1 cup granulated sugar
2 eggs
2 tsp pure vanilla extract
1 cup / 4 oz / 120g chocolate chips, or dark chocolate chopped into pieces
1 cup dried cherries
1/2 cup walnuts, roughly chopped (optional)
more smoked salt for sprinkling over top

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Preheat oven to 180 C / 350 F. Butter the bottom and sides of your round, square, or heart shaped cake pan(s).

In a large bowl use a whisk to mix together the flour, baking powder, baking soda, and salt. Set aside.

In the bowl of a stand mixer fitted with the paddle attachment, mix the cold butter pieces with the sugars until well blended, about two minutes. Add the eggs, one at a time. Give the bowl a good scrape down and ensure everything is well combined, then add the vanilla.

Add the flour mixture to the wet mix all at once, and blend until just barely combined. Next add the chocolate chips, dried cherries, and walnuts, and mix until evenly combined. I like to finish the mixing with a wooden spoon.

Press approximately half of the dough into each cake pan, using your hands (wet hands are good if the dough is sticking to you) to press the dough into an even layer. Bake for about 25 – 30 minutes. The cookie cake is done when puffed and golden on top, and a knife inserted in the center comes out clean. Remove from the oven and set the cookie in it’s tin on a wire rack to cool. Serve in slices, with a glass of milk or a scoop of iced cream handy. Also amazing served warm, and eaten straight from the pan. Enjoy!

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You’re eating a giant chocolate chip cookie. Yes, a giant whole wheat chocolate chip cookie, but a giant cookie loaded with butter and sugar all the same. Moderate! Enjoy your cookie today, then tomorrow how about a kale salad?

All text and photos © The Muffin Myth 2013

what’s good around the web!

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It’s definitely still winter around here. It has been dumping snow all weekend, this is a picture of snow covered frozen sea.

And now some business: I numbered the comments from this post from 1-11 (after taking out my own comments) plugged that into a random number generator and the winning number was… 6!!! Comment #6 is Jacquie who was actually commenter #5 and 6. Contrats, Jacquie, please send me an email with your shipping info so I can send you the cookbook and a Muffin Myth tea towel.

But! Commenter #4, Jackie – you would have been a winner if you had left separate comments letting me know you were on FB and a blog subscriber, so although you didn’t win the book I’d still like to send you a tea towel. Please send me an email with your shipping info as well!

What’s good around the web is a weekly series where I share some of what I’ve been reading around the web. Each week I’ll be posting links to five nutrition related articles, good recipes, and just general good reads. I hope you enjoy it! If you’ve got at article or recipe you’d like to see featured,please email me.

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1. Nutrition for a healthy brain. 

2. New research suggests that it isn’t just what you eat, but when you eat that is important.

3. Have you seen this video from the Canadian Heart and Stroke Foundation? What will your last 10 years look like? Nutrition is such a bit part of this!

4. Is squash good for you or not? Lots of interesting info.

5. Is sitting the new smoking? 

All text and photos © The Muffin Myth 2013

beluga lentil salad with halloumi croutons

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beluga lentil salad with halloumi croutons // the muffin myth

I’m in a bit of a mental slump. It’s not like my mind is void and I’m not thinking, it’s that I can’t *stop* thinking. My brain is in this constant state of ohmygoshweneedtodohomeworkweneedtostudyswedishweneedtofindathesisproject and I can’t shut it off. I can’t sleep. And that is turning my brain to mush.

Last weekend I went to a ladies dinner, turned up early to help, and then proceeded to, uncharacteristically, not help at all. Usually I’m all up in everyone’s business in the kitchen, especially in this kitchen, but this time I just sat. I painted my nails. I attempted (unsuccessfully) to find an interesting newspaper article to talk about in my Swedish class. I drank a glass of wine (which was tremendous for making me feel better in the moment, but not so much the next morning) (okay, it was more than one glass).

beluga lentil salad with halloumi croutons // the muffin myth

I didn’t do totally nothing; I brought a cheesecake (I tried a new recipe which was just meh), and I made this salad, which is all kinds of delicious. The star of the show is beluga lentils, gently simmered with onion, garlic, and a bay leaf, then tossed with red wine vinegar and a bit of salt. Big spoonfuls of the lentils go down on a bed of peppery arugula, and get surrounded by cherry tomatoes (which, if you’re going to go for indoor tomatoes at this time of year, I think are the way to go in terms of flavour). This is a nice salad. But! Halloumi comes along and steals the thunder. Little cubes of panfried halloumi, salty and crispy on the outside, soft and squeaky on the inside, make the perfect croutons for this situation. A sprinkle of capers and a drizzle of your good balsamic and your best olive oil finish the whole thing off. If you’re feeling really decadent, double the amount of halloumi and serve big slabs on top of the salad rather than little cubes.

And the thing is, if you cook the lentils ahead of time, which is just a matter of throwing a few things into a pot and being present to check on it for 20-30 minutes, the salad comes together in a flash. All is left is cubing the halloumi, a couple of minutes of frying, and you can pull together plated salads for eight people in under five minutes, even if your brain is mush. I encourage you to not only cook the lentils ahead of time, but to cook twice the volume as I’ve called for here (the recipe is for 4 portions). The lentils are delicious on their own, and you’ll find all kinds of ways to use them throughout the week, even if just eating spoonfuls right from the container as you’re standing infront of an open fridge contemplating your next move.

beluga lentil salad with halloumi croutons // the muffin myth

One year ago: Cranberry Walnut Granola
Two years ago: Pumpkin Mac ‘n’ Cheese

Beluga Lentil Salad with Halloumi Croutons Recipe:

It’s taken me a while to perfect the art of cooking firm little lentils like these. The trick is a quick boil, a gentle simmer, and a keen eye. They can go from not quite ready to perfect to mush really quickly if you’re not careful. And while mushy lentils are great in some situations (like this lentil loaf) this is not one of them. Halloumi is a semi-firm unripened brined cheese from Cyprus made from a mixture of goat, and sheep, and cows milk. It has a high melting point so it can be pan fried or grilled and does not fall apart. If you can’t find Halloumi (check specialty food stores or Greek markets) then cubed and pan fried feta would be a good substitute.

Serves 4

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1 cup beluga lentils, or other small lentils such as du puy
1/2 a yellow onion, peeled, but root intact
1 garlic clove, smashed
1 bay leaf
2 Tbsp olive oil
4 Tbsp red wine vinegar
salt to taste

250g arugula leaves, washed and dried (about 4 cups)
1 pint cherry tomatoes, sliced in half
250g halloumi, cubed
4 Tbsp capers
your best olive oil and balsamic vinegar for drizzling
pepper for sprinkling

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Check the lentils over for stones and give them a good rinse, then set them in a pot with 1 1/2 cups of water, 1/2 an onion, the smashed garlic clove, and the bay leaf. Bring to a boil, uncovered, then reduce the heat to medium low and simmer with the lid ajar for about 20 minutes. Start checking them at around the 15 min mark and check every few minutes after that. The lentils should be just barely tender, and still slightly toothsome. Almost all of the water should be absorbed – add more if you need to along the way, the pot shouldn’t run dry.

When the lentils are done, fish out the onion, garlic clove, and bay leaf, and drain well. Place them in a bowl and sprinkle with 1 Tbsp olive oil   and 2 Tbsp of red wine vinegar, and a little salt. Stir, then let stand for 5-10 minutes. Give the lentils a taste and decide if you want to use the rest of the oil and vinegar (I usually do). Remember that these are going into a salad with a lot of big flavours, so it isn’t essential that they have huge flavour, but nor should they be bland. Set aside, or refrigerate if you’re not making the salad immediately.

Scatter four salad plates with arugula. Place 1/4 of the lentils into the center of each plate, and then drop the cherry tomatoes into place. Heat 1 Tbsp of olive oil in a large skillet over medium heat. Dice the halloumi into little cubes. Place into the pan, and fry, turning often, until they are lightly golden brown. Immediately distribute the halloumi croutons amongst the four plates, then top each with 1 Tbsp of capers. Drizzle each plate with a small amount of your best olive oil and balsamic vinegar, and a little bit of freshly ground pepper. There are enough salty elements on the plate that you shouldn’t need to salt these salads. Serve, and enjoy!

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Halloumi is cheese all the way and definitely a moderation situation. A little goes a long way flavour wise, and it is quite salty. I like to enjoy it as a treat from time to time, but I don’t make a habit of eating a lot of it very often.

Lentils are a nutritional powerhouse. They are a great source of dietary fiber, manganese, iron, and protein.

All text and photos © The Muffin Myth 2013

what’s good around the web!

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You guys! Muffin Myth swag! Did you know this existed? In addition to the cookbook I’m going to send one of you I’m going to throw in a Muffin Myth tea towel. Details are at the end of Thursday’s post. Also, I’m going to send another tea towel to a MM Facebook fan. Details are posted on the MM Facebook page. 

What’s good around the web is a weekly series where I share some of what I’ve been reading around the web. Each week I’ll be posting links to five nutrition related articles, good recipes, and just general good reads. I hope you enjoy it! If you’ve got at article or recipe you’d like to see featured,please email me.

MM_Web_Icon_FINAL1. My friend Lindsay sent me this super interesting article about how carbs were key in wolves’ evolution to dogs. Amazing the impact our diet may have had on the evolution of another species.

2. Check out this video made in response to Coca Cola’s anti-obesity ad.

3. Remember the quinoa article I posted a few weeks back? I was sent this article which poses some interesting counter arguments (thanks Leanne!). What to believe?

4. Do you take fish oil supplements to boost your omega fatty acids? According to this recent study, excessive omega fatty acids may make inflammation and heart health worse, not better.

5. Have you heard all the fuss about Pepsico’s announcement that they will be removing brominated vegetable oils from their sports drinks (Gatorade) after a teenaged girl’s online petition? I’ve read several articles on the issue, and I think this is an interesting spin on it.  

All text and photos © The Muffin Myth 2013

pizza sallad

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pizza sallad

Its not a spelling mistake. Let me just clear that up right off the bat. Pizza sallad is a Swedish thing, and so I’ve spelled salad the Swedish way: sallad. Pizza sallad probably isn’t originally Swedish, but if you go to any pizza shop in Sweden you’ll get a bowl of the stuff along side your pie. Or there will be a salad bar, or you’ll get a little tub of pizza sallad with your takeout pizza. Its really more of a coleslaw than a salad, and is starkly simple; shredded cabbage in a dressing made of nothing but a neutral flavoured oil, white vinegar, salt and pepper. That’s it. Although I’m not a fan of the thin, floppy pizzas here, I do very much like the accompanying pizza sallad.

pizza sallad

I turned 34 (thirty-formidable!) last weekend, and celebrated by slinging pies for some of our best Stockhomies (that gorgeous iittala bowl and tea towel were a birthday gift from two lovely ladies). I make a fine pizza, if I do say so myself, using a stone and a paddle – I’ll do a pizza making post sometime soon, I promise. I made up a big bowl of Swedish pizza sallad to go along side. Also on the menu was a double batch of curried devilled eggs (from this book, which I highly recommend) , hummus and veggies, pickles, olives, and a lot (a LOT) of champagne.

The thing about the pizza sallad is you’ve got to make it in advance. It needs to cure at least overnight, but I’ve been eating leftovers all week long and I think it’s just getting better and better. The flavour is somewhere between eating a nice bowl of clean tasting (as in not goopy with mayo) coleslaw, maybe a touch of pickledness, and just a hint of sauerkraut. I guess some people add thinly sliced onions or shredded carrots, and you, of course, have licence to add in whatever you like. This is how I prefer it, just plain, simple, and good.

Photo: Giveaway coming up on The Muffin Myth!

One last thing; I’ve got a cookbook I’d like to send to one of you! I’ve acquired several gorgeous new cookbooks lately, and am planning on ordering a few more with some money I received for my birthday. The little cookbook shelf in my little kitchen in my little apartment is at capacity, so I’ve been going through and weeding out cookbooks that are being neglected. One day I’ll get a bigger bookshelf, maybe even a bigger apartment with a bigger kitchen, but for now I’m trying to live in an uncluttered and minimalist way. Ripe From Around Here: A Vegan Guide to Local and Sustainable Eating is a beautiful cookbook. I bought it over a year and a half ago, and it has sat, unused and neglected, on my bookshelf ever since. I don’t know why I keep passing it over, but I do know that it deserves a better home! If you’d like this book, simply leave a comment on this post. You can earn additional entries by liking The Muffin Myth on Facebook and by subscribing to The Muffin Myth, either by an RSS reader, or by email subscription. Just leave a comment letting me know you’ve done that; 3 comments = 3 entries.

I’ll pick a winner – anyone, anywhere – by random number generator on Thursday February 7th at midnight PST.

pizza sallad

One year ago: Koh Samui
Two years ago: They brought me flours

Pizza Sallad Recipe:

A couple of things to note. Firstly, white vinegar in Sweden is 12%, which is a lot stronger than the white vinegar available in Canada, which is I think 4%. If you can’t find a strong white vinegar you may want to play with the oil : vinegar ratio in your dressing to get the right flavour. Also, you want a neutral oil, like canola or grape seed oil. Olive oil is too strongly flavoured and takes over the vinegar taste we’re going for here. If you use canola, opt for organic if you can.

This recipe makes a lot of pizza sallad, so scale down as needed.

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1/2 a large head of white cabbage, finely shredded (about 8 cups shredded)
1/4 cup canola or other neutral oil
1/4 cup strong white vinegar
salt and pepper

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Wash and shred the cabbage and place in a large bowl. Whisk oil and vinegar together and pour over the cabbage. Sprinkle with salt and pepper, and toss everything well. It should be wet and well coated, but not soggy and there should not be an excessive amount of liquid at the bottom of the bowl. Press the mixture down with a heavy plate, and set in the fridge, covered, to rest overnight.

When you’re ready to serve, give the sallad a toss and then taste it. Is it vinegary enough? Need more salt and pepper? It should be tangy, and faintly sauerkrautey, definitely slightly pickled. Serve alone, or as an accompaniment to pizza.

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Cabbage is chock full of anti-inflammatory, anti-oxidant, and cancer fighting glucosinolates. It is an excellent source of vitamins C, K, A, manganese, folate, and dietary fiber. Additionally, cabbage has cholesterol lowering benefits. When you eat cabbage, fiber-related nutrients bind together with some of the bile acids in your intestine, which causes them to remain in the intestine and then pass through you (you know what I mean) rather than being absorbed. Your liver then needs to replace these bile acids and does this by using up some of your existing supply of cholesterol, which then causes your cholesterol level to go down. Cabbage for the win!

All text and photos © The Muffin Myth 2013

what’s good around the web!

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If you look really carefully you can see a swan chilling on the frozen sea.

What’s good around the web is a weekly series where I share some of what I’ve been reading around the web. Each week I’ll be posting links to five nutrition related articles, good recipes, and just general good reads. I hope you enjoy it! If you’ve got at article or recipe you’d like to see featured,please email me.

MM_Web_Icon_FINAL1. In response to the anti obesity ad by Coca Cola – Seven ways the beverage industry can be a real part of the solution. Some good ideas, what do you think the chances are any will be implemented?

2. What *one* fast food meal does to your arteries. Um, gross.

3. An exposé was published recently on the close financial relationship between the food and beverage industry and the Academy of Nutrition and Dietetics. If you’re a frequent visitor here you know that I’m a huge fan of Marion Nestle. She wrote and intelligent post about this exposé, which ruffled some feathers and necessitated a follow up post. Both are interesting reads.

4. Why we crave junkfood, and how to rewire your brain to end food cravings.

5. A lovely article by Tamar Adler redefining comfort food.  

All text and photos © The Muffin Myth 2013

tomato spinach lentil soup

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tomato spinach lentil soup

On Friday evening last week a man came into my apartment with a fancy bottle of wine. He told me it was for my birthday, which was strange because my birthday is actually not until Saturday – as in three days from now. This man took me for a walk down the street to pick out some fancy cheese to go with the fancy wine. We went back to the apartment and enjoyed the wine and cheese together, and then he made us some sandwiches for dinner – and let me tell you, that man makes a mighty fine sandwich.

On Saturday I bundled up and headed out into the beautiful cold day, first to Swedish class, and then to work. It was past 7pm when I got home, and as I walked up the stairs to the apartment I could smell something insanely delicious, and I knew that man was still at it. I walked in the door and was presented with a three course dinner made from one of our favourite cookbooks. A super special surprise birthday dinner a full week before my birthday. I tell ya, it knocked my socks off. The whole weekend did.

tomato spinach lentil soupIt can be so easy to forget to slow down and take care of each other, and that this man, who likes to do everything fast, took the time to do this really meant a lot to me. It was a very simple, sweet, and unexpected way to spend the weekend, and the memory of it will stay with me and will carry me through inevitable tougher times.

Of course life goes back to the usual routines, and one of ours is soup on Sundays. This is something that I make often – a ruddy tomato lentil soup with a healthy dose of greens. I switch up the ingredients a bit depending on the season, and right now it is canned tomatoes and frozen spinach which are offering the most flavour and the fewest food miles. In the summer months I might use Swiss chard or fresh spinach in great big handfuls, and, when I can find it, I’ll use shredded kale.

This soup is great on its own, and I’m also quite fond of it with a bit of brown rice or barley, as is pictured here. It packs a good nutritional punch flying solo, but you can add a poached egg for extra protein if you like. Like most soups, this one freezes really well and is great to have on hand for busy times.

tomato spinach lentil soup

One year ago: Tom Yam Soup and Homemade Bagels
Two years ago: Savoy Slaw

Tomato Spinach Lentil Soup Recipe:

The thing about frozen spinach where I live is that it comes in a big bag of little cubes (which are really convenient if you just want a bit of frozen spinach – I throw a handful into my smoothie most mornings), so I just tossed them in and let them thaw in the heat of the soup. If your frozen spinach comes in a big brick you may want to thaw it a bit first, but in either case don’t bother squeezing the liquid out. The spinach water is a nice addition to the broth.

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2 cups small green or beluga lentils, checked over for stones and rinsed well
1 Tbsp extra virgin olive oil
1 large onion, chopped
3-4 cloves of garlic, minced
1 tsp salt
1/4 tsp red pepper flakes
2 cans (395g each) of diced tomatoes, including juices
4 cups vegetable broth
250g frozen spinach, unthawed
salt and pepper

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Bring a medium pot of water to the boil. Salt it well and add the lentils. Reduce to a simmer, cover and cook for around 20 minutes. The lentils should be just barely tender, even a little under cooked since they will finish in the soup. When they are at that point drain them and set aside.

Meanwhile, heat a large soup pot or dutch oven over medium heat. Add olive oil, then the onion. Sauté the onion until it is starting to become golden, then add the garlic, salt, and red pepper flakes. Cook for a few minutes more until the garlic begins to brown as well. Now add the canned tomatoes with their juices, the vegetable broth, and the frozen* spinach. Give everything a good stir and allow the soup to come to a simmer and the spinach to thaw – about 5 minutes. Stir in the lentils now, and decide whether your soup may need a bit more liquid; it will thicken slightly as it sits. Taste and decide whether you need a bit of salt and pepper, and season as you like. Let the soup meld together for a few minutes more, then you’re ready to serve.

Serve hot in bowls with a bit of barley or brown rice. I think a drizzle of yoghurt is nice, and Paul likes a scoop of cottage cheese with his.

*If you’re using fresh greens rather than frozen, stir them in at the very end of the cooking time.

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Lentils are a nutritional powerhouse. They are a great source of dietary fiber,manganese, iron, and protein.

Spinach is an excellent source vitamin K, magnesium, manganese, and calcium (good for your bones), folate, potassium, and vitamin B6 (good for your heart), iron, vitamin B2, vitamin A, vitamin C, and vitamin E. And, spinach is a great source of dietary fiber.

All text and photos © The Muffin Myth 2013

what’s good around the web!

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This morning I used the words “only” and “-4C” in the same sentence. I think Paul used the words “-4C” and “warm” in the same sentence. Yesterday was beautiful cold. The moisture in the air froze into teeny ice crystals which were flying around making everything sparkly and gorgeous. I think because I grew up in a part of the world that doesn’t get real winters I still find this kind of cold, particularly on a beautiful sunny day, kind of romantic. I went for a walk during which the inside of my nose froze, but I couldn’t stop snapping pictures of all the beautiful frozen things. I particularly like what happens to the trees in that kind of cold.

What’s good around the web is a weekly series where I share some of what I’ve been reading around the web. Each week I’ll be posting links to five nutrition related articles, good recipes, and just general good reads. I hope you enjoy it! If you’ve got at article or recipe you’d like to see featured, please email me.

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1. Have you seen Coca Cola’s new ad on obesity? Leanne emailed this to me last week just shortly before my feed exploded with reactions to the video. Watch the video, and let me know what you think.

2. Speaking of which, I learned a new term for what Coke is up to: leanwashing. Check out the Leanwashing Index to learn more!

3. And another about Coca Cola… Did you know they make Vitaminwater? (Side note – I find Vitaminwater infuriating and will not buy it. Just another way to commodify a natural resource, AND it’s full of sugar.) Coca Cola is being sued for unwarranted health claims regarding Vitaminwater. And their defence? No reasonable consumer would actually think the stuff is healthy. WTF?!

4. I love quinoa but, after reading this article I’ll definitely be moderating my consumption of it.

5. This is interesting. Although children may be picky eaters, especially when it comes to vegetables, according to this study children rate meals higher when there are vegetables on the plate.

All text and photos © The Muffin Myth 2013

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