The art of a good sandwich

I know I should eat a sandwich for lunch each day. I just get so bored of the standard fillings you buy in the supermarket. Ham and cheese, tuna, peanut butter, vegemite, etc. Bleurghh.
But when I buy lunch at work, often it will be a sandwich. What's with that? Well, in the yuppy-trendy area where I work, cafe sandwiches tend to be quite far more delicious than anything most people would make themselves, with delicious fillings that I can't possibly be expected to have in my fridge at any given time. Or can I?

A few Sundays ago we had tandoori chicken for dinner, and I had the idea to make way too much tandoori chicken. Then, while I was making the other stuff for dinner I popped some red capsicum/pepper in the oven to roast, enough to last for the week. So here's what my delicious and healthy sandwich was like on Monday, and every day that week (which took no longer than 5 minutes to prepare, by the way): whole grain bread, slices of the tandoori chicken thigh, roasted red capsicum, rocket, a smidge of minced coriander/cilantro, and a drizzle of natural yogurt for the finishing touch. Then I toasted my sandwich just before eating, and boy were my lunch-mates jealous! In fact I was so excited about my sandwich, I had to call my sister in Sydney to tell her about it. Unfortunately she was busy trying to remove a mouse from her kitchen at the time, so she wasn't as excited as I'd hoped. But that's another story.

Anyway, I was so pleased with how this sandwich making went, that I decided to try something equally delicious the following week. On Sunday night, while preparing dinner, I roasted some pumpkin/squash and some more red capsicum (I really like red capsicum, ok). Then on my sandwich the next morning, I used whole grain bread, slices of roasted pumpkin and capsicum, a few pieces of fetta cheese, toasted pine nuts, sundried tomatoes, and a drizzle of natural yogurt. Again I toasted the sandwich before eating, and again my lunchmates were insanely jealous.

Now, how am I going to top that this week?

Cake Wrecks

I have a new blog to add to my list of breakfast reading material. Cake wrecks. We've all seen badly decorated cakes, but have you seen anything this bad before? If yes, you should consider submitting a photo - but I won't be pleased if I see my wedding cake on there, y'hear?.

The cake wrecks come in various forms. From the beautifully made but kinda strange:

The downright disturbing (I ask myself what kind of parties these cakes were made for):

Those, where the professional decorator isn't very clever:

And cakes that are just plain ugly:

Putting survival of the fittest in to practice

I was rofling for hours after I read this on RogerEbert.com:

--
The breeding properties of M&Ms

I received this message on the blog, but it obviously fits no known topic. The author is something of a mystery: "R. Crutch" no city, no e-mail. But I felt it necessary to share with you. RE

From R. Crutch:

Whenever I get a package of plain M&Ms, I make it my duty to continue the strength and robustness of the candy as a species. To this end, I hold M&M duels.

Taking two candies between my thumb and forefinger, I apply pressure, squeezing them together until one of them breaks and splinters. That is the "loser," and I eat the inferior one immediately. The winner gets to go another round.

I have found that, in general, the brown and red M&Ms are tougher, and the newer blue ones are genetically inferior. I have hypothesized that the blue M&Ms as a race cannot survive long in the intense theater of competition that is the modern candy and snack-food world.

Occasionally I will get a mutation, a candy that is misshapen, or pointier, or flatter than the rest. Almost invariably this proves to be a weakness, but on very rare occasions it gives the candy extra strength. In this way, the species continues to adapt to its environment.

When I reach the end of the pack, I am left with one M&M, the strongest of the herd. Since it would make no sense to eat this one as well, I pack it neatly in an envelope and send it to M&M Mars, A Division of Mars, Inc., Hackettstown, NJ 17840-1503 U.S.A., along with a 3x5 card reading, "Please use this M&M for breeding purposes."

This week they wrote back to thank me, and sent me a coupon for a free 1/2 pound bag of plain M&Ms. I consider this "grant money." I have set aside the weekend for a grand tournament. From a field of hundreds, we will discover the True Champion.

There can be only one.

Can I just say...

...that Arnotts Hazelnut Quatro totally blow my mind. Even more than Tim Tams blow my mind. That might be regarded as treason, this close to Australia Day, but I'm not afraid to speak my mind.

Each biscuit contains a biscuity base (obvy), caramel, hazelnuts and delicious chocolate. But these babies are so much more than just a biscuit; each one is a dessert in itself. If you stuff one in your mouth and try to eat it in one go, you'll be sitting there for several minutes with your eyes closed, hand covering your mouth to prevent people seeing you drool, and mumbling the occasional "mmmm, itsh sho... mmm... goodfff mmmm" between chews. I was looking for a photo of the biccie itself but couldn't find one on the interwebs, and I ate all of mine before I thought about taking photos. Maybe next time. Meanwhile if you're not in Australia I suggest you order yourself a package of these gems. If you are in Australia, then what the heck are you waiting for?

They also come in (the original) peanut variety as well as fruit and nut, but I haven't tried these due to Bryan's peanut issues.

B just handed me a martini so I better go.

Yummmmmmmmm

These things are blowing my mind. I can't put them down. Help!!!!

Now that's what I call research!

Study finds fruity cocktails count as health food

Reuters - Friday, April 20

WASHINGTON (Reuters) - A fruity cocktail may not only be fun to drink but may count as health food, U.S. and Thai researchers said on Thursday.

Adding ethanol -- the type of alcohol found in rum, vodka, tequila and other spirits -- boosted the antioxidant nutrients in strawberries and blackberries, the researchers found.

Any coloured fruit might be made even more healthful with the addition of a splash of alcohol, they report in the Journal of the Science of Food and Agriculture.

Dr. Korakot Chanjirakul and colleagues at Kasetsart University in Thailand and scientists at the U.S. Department of Agriculture stumbled upon their finding unexpectedly.

They were exploring ways to help keep strawberries fresh during storage. Treating the berries with alcohol increased in antioxidant capacity and free radical scavenging activity, they found.

Any coloured fruit or vegetable is rich in antioxidants, which are chemicals that can cancel out the cell-damaging effects of compounds called free radicals.

Berries, for instance, contain compounds known as polyphenols and anthocyanins. People who eat more of these fruits and vegetables have a documented lower risk of cancer, heart disease and some neurological diseases.

The study did not address whether adding a little cocktail umbrella enhanced the effects.

--

You know what this means? Yep, I am one healthy cocktail sipper. Muddle me another caipiroska, would you Darling?

1 oz vodka
1 oz fruity liquor (e.g. lychee)
half a lime, cut into wedges
1 oz sugar syrup (or 1 tsp sugar)
about 1/4 cup of fruit (e.g. lychee)

Muddle all ingredients together, shake with crushed ice and pour into a tumbler (including the ice). Serve with an umbrella, the sharp end of which is handy for picking out bits of fruit.

All I want for Easter is...

...a giant creme egg! I'm a big fan of the Cadbury creme egg, and I've always imagined how blissful a giant creme egg might be for Easter, but Cadbury has never come up with the goods, possibly because it would give everyone instant diabetes. Instead they have these egg shaped chocolate shells filled with mini-creme egs. But frankly, that's not gonna cut it.
Now I realise I have not been alone in this dream, and some guy in England has made a giant creme egg! And he's selling it on ebay!
Also did you know there's a Cadbury creme egg podcast? Me neither.

A coffee a day keeps the doctor away

I reached record levels of caffeine intake yesterday. A cup of instant when I rolled out of bed, 2 cans of diet coke in the morning, a grande mocha in the afternoon, followed by a 600 mL bottle of diet coke. And yes, I had a few mouthfuls of water in between. I'm not going to pretend that that is a healthy intake of coke, coffee or caffeine, but I will say that while I was eating my lunch today I came across an article about how coffee is good for you, in an old copy of Canadian Living.

A cup of coffee a day keeps the doctor away

By Paul Benedetti

For years coffee has endured a bad rap, but experts now say the caffeine content can actually do you some good.

Every morning Lesli Boldt starts her day with a serious cup of coffee -- a two-shot espresso with hot water. "I have one coffee a day and I want it to be a good one," says Lesli, 35, a manager of marketing and communications for the Vancouver Public Library.

Not only does Lesli's coffee taste good, but new research suggests that it may also be good for her. Recent studies have found that drinking coffee can actually be a healthy habit, enhancing athletic performance, increasing mental alertness and protecting against serious diseases such as Alzheimer's, Parkinson's and even liver and colon cancers. "Coffee consumption fits into a very healthy diet and, if anything, may have a beneficial effect," Dr. Eileen Madden, a toxicologist and food-safety expert, told a symposium on coffee and health last fall at the New York Academy of Sciences.

That's surprising news for most Canadians who love coffee but treat it as something of a guilty pleasure. Canadians have mixed feelings about the beverage they love to drink, says Massimo Marcone, a food scientist and adjunct professor at the University of Guelph in Ontario who has studied coffee production and consumption all over the world. "People have a preconceived idea about coffee -- they think it's bad for you," he says.

And no wonder. Almost every day media reports tell us that consuming coffee may be associated with serious health problems, such as osteoporosis, elevated cholesterol, high blood pressure, heart disease, infertility, fibrocystic breast disease (FBD), breast cancer and even miscarriage. But, say the experts, many of those findings were based on poorly designed research and were not supported by further studies.

The benefits of coffee

If you love coffee, here's some of the latest good news.
• A study of 90,000 Japanese by the National Cancer Center in Tokyo found that people who drank one to four cups of coffee daily had half the liver cancer risk of those who never drank coffee. Researchers aren't sure why, but they speculate that antioxidants may play a role.

• A study by researchers at the Harvard School of Public Health that followed more than 125,000 men and women for more than a decade found that regular coffee drinkers had a significantly lower risk of developing type 2 (or late-onset) diabetes. Studies in Sweden and Finland also concluded that coffee consumption offers protection from type 2 diabetes. Again, researchers aren't sure why.

• A half-dozen recent international studies showed a positive relationship between drinking caffeinated beverages -- including coffee -- and lower rates of Parkinson's disease and Alzheimer's disease.

• Other research links coffee consumption with reduced risk of cirrhosis of the liver, colon cancer and asthma.

• A cup or two of coffee can improve endurance in activities such as running, cycling and swimming, according to other research. Coffee has a strong ergogenic effect, meaning it helps people work harder and longer, explains Lawrence Spriet, an exercise physiologist at the University of Guelph who has researched the effects of caffeine on athletic performance for more than a decade. "Even small amounts of caffeine can be quite powerful," he says.

It's still too early for blanket endorsements, but this kind of evidence has many scientists cautiously optimistic about the health-enhancing powers of coffee. "There is some solid scientific data that show there are some health benefits to moderate coffee consumption," says Marcone.

That's good news, especially for the 81 per cent of Canadians who drink coffee occasionally and the more than 63 per cent (18 years of age and over) who drink it every day. The average Canadian consumes about 2.6 cups of coffee a day.

Caffeine is the key

Although there are about 2,000 substances in a cup of coffee, its main active ingredient is caffeine, a naturally occurring alkaloid. Tea leaves, cola nuts and cocoa beans also contain caffeine, but coffee beans have far more. An eight-ounce cup of brewed coffee has about 135 milligrams of caffeine compared with 36 to 46 milligrams for the same amount of cola and 43 milligrams for the same amount of average-blend tea (instant coffee contains 76 to 106 milligrams of caffeine).

Caffeine acts as a stimulant, promoting the release of adrenaline in the body and suppressing a natural relaxant in the brain called adenosine. The result? Less fatigue, elevated mood, increased alertness and more energy. Not surprisingly, people who need to drive long distances, focus on a project, work a night shift or fight off jet lag drink caffeinated drinks to stay alert. The stimulating effects of caffeine may also result in enhanced athletic performance.

The benefits are a blessing to coffee lovers, but there's a price to pay. Because caffeine is a mild stimulant to the central nervous and cardiovascular systems, it can temporarily raise your blood pressure and, in larger doses, cause sleeplessness, anxiety and nervousness. "Caffeine jazzes up your body and creates a stress reaction," explains Dr. David Posen, a stress-management consultant in Oakville, Ont.

Caffeine is habit-forming, too, and although not technically addictive, it can cause some mild withdrawal symptoms such as headaches, fatigue or drowsiness if you stop cold turkey.

Moderation is best

So what's the bottom line? Overall, coffee consumed in moderation is safe. After reviewing numerous studies on the effects of caffeine on human health, researchers at Health Canada recently concluded that for the average adult, a moderate intake of caffeine (400 to 450 milligrams per day, or the equivalent of three to four 8-ounce cups of brewed coffee) "is not associated with any adverse effects."

Marcone agrees, saying, "As long as you stay within the guidelines, you're safe, and I'm confident of that based on the best science."

Rosie Schwartz, an author and dietitian in Toronto, also concurs with this assessment. "Moderation is the best approach," she says.

You're the best judge of your coffee capacity, but remember that your response to caffeine may change over time. "The key," says Schwartz, "is to figure out how it's affecting you. Listen to what your body is telling you."

If you're feeling stressed, jittery or are having trouble sleeping, Posen recommends that you gradually reduce your coffee intake as an experiment. And he suggests that you don't drink coffee after lunchtime.

Similarly, if you're planning to get pregnant or are already pregnant or breast-feeding, you should consider moderating your intake of caffeine. Health Canada recommends a maximum of 300 milligrams per day (about two to three 8-ounce cups) of brewed coffee. Although there are no definitive studies showing adverse effects, Schwartz advises pregnant women to drink even less than the two to three cups recommended by Health Canada. "It's best to err on the side of caution," she says.

If you love coffee and want to drink several cups a day, Schwartz has some great advice: use good quality coffee, but try a blend of half-caffeinated and half-decaffeinated. And if too much coffee irritates your stomach, giving you indigestion or heartburn, try a low-acid coffee, says Schwartz.

"Coffee, in moderation, is one of life's great pleasures," says Marcone. "You should not feel guilty when you're drinking it. When you have a cup of coffee, enjoy it."

The caffeine content of your favourite drink

The caffeine content of coffee varies depending on how the beans are roasted, the amount of coffee used per cup and how it is brewed. For soft drinks, the caffeine content is consistent.

Espresso coffee (1.5 to 2 oz)
45 to 100 mg of caffeine

Red Bull energy drink (8.2 oz)
80 mg of caffeine

Brewed coffee (8 oz)
80 to 135 mg of caffeine

Cola beverages (12 oz)
43 to 55 mg of caffeine

Warning: Some prescription and over-the-counter medicines contain significant amounts of caffeine. Be sure to check the label or talk with your pharmacist or other primary care provider before taking them.

*****
I estimate my caffeine intake from yesterday to be about 400 mg, which from this article I have learned is at the upper levels of recommended adult intake. Today is looking more moderate, I've only had about 200 mg.

Now surrounded by even more coffee

You'll be pleased to know that in the 2 months since I reported there were 79 Starbucks outlets within a 5 mile radius of my house, two more outlets have populated the area.

As much as I bitch about the evil empire, I confess that I have been keeping myself awake for the last 6 weeks of mind-numbing data entry, on tall non-fat maple macchiatos (sorry, Starbucks don't have a description for me to link to). I would go to an independantly owned coffee shop or at least a Canadian owned coffee chain instead, but Starbucks have taken over (four outlets at UBC now). There are a couple of non-Starbucks coffee outlets on campus still, but they all sell Starbucks coffee anyway. What's an addict to do?

Happy Thanksgiving

Its been a long time between posts and I don't really have much to report. Except that its Thanksgiving in Canada (not the USA), so Happy Thanksgiving to you all.

Today Bryan and I are going to have a pot-luck style Turkey dinner with friends. Our contribution will be bread sauce (a must with turkey or chicken, particularly if you are of British heritage) and creamy scallopped potatoes. Mmmm, I can hardly wait.

I'm new to this Thankgiving tradition, but I like it - all the food of Christmas but none of the gift buying hassle.

Little things

Hooray for Canada! The world's third nation to legalise same-sex marriage. I love living in a progressive society.

I'm currently reading the Da Vinci Code (I know I'm the last person on Earth to read it, but I was waiting to steal a copy from my sister), and I seriously, seriously love it. I can't put it down. I can't wait for the movie. Audrey Tautou is playing Sophie Neveu!

My friend Rosei gave me a package of TimTams in Boston, one of Australia's finest chocolate products. I love TimTams and I love Rosei for bringing them!