VeganMoFo: 5K Report and Cruciferous Vegetables

18 Oct

I finished the 5K Saturday within my goal time!  My official time was 38:16, well within my goal of 40 minutes.  It was tough, but not the hardest thing I’ve ever done.  Actually the 2.8 mile training run last Thursday was one of the hardest things I’ve ever done because I was exhausted from work.  In comparison, the 5K was easy.  I had never participated in an organized running event before, and I really enjoyed the atmosphere of being around other runners, many of whom were faster than me, and some of whom were slower.  I placed 299th out of 493 overall, and 50th of 94 in my age group and gender.

Before & after.  No touch-ups here, folks.

This 5K/half marathon was a first time event, and I thought it was really well organized overall.  The volunteers were really helpful and the course was fairly well marked.  My only minor complaint is that I didn’t see the first mile marker until after we had turned around, and I never saw the second mile marker.

I’m going to take it easy on running for a few weeks.  I’ll probably still run a bit, but I want to do some other types of exercise as well to mix it up.  Soon, I’ll start training for a 10K!

My culinary topic for today is cruciferous vegetables.  Cruciferous veggies are part of the brassicaceae family and include cauliflower, broccoli, cabbage, bok choy, brussels sprouts, kohlrabi and other similar vegetables.  Much like leafy greens, nobody needs to tell you that cruciferous veggies are good for you!  They have been discovered to contain nitrogen compounds called indoles, which appear to be effective in protecting against certain forms of cancer.  The antioxidants in crucifers also sweep up unstable oxygen molecules known as free radicals.

One of my favorite ways to prepare cruciferous vegetables is to roast them.  Just chop cauliflower or broccoli in bite-sized pieces, or halve brussels sprouts.  Toss with a bit of oil, salt and pepper and cook in a single layer at 425F for 25-30 minutes, stirring or shaking the pan about halfway through.

I love broccoli raw with dip (try the Sanctuary Dressing in Appetite for Reduction), steamed with a cheesy sauce, or roasted plain, but I also love this Orange Tofu with Broccoli.  It’s probably my favorite make-at-home Chinese, and looking back at the recipe now, I’ve realized it’s fat free!  It’s pretty low-sugar already, but if you wanted to cut back even further you could probably sub a few drops of stevia for half the sugar.

Cauliflower makes a good stand in for other “white” ingredients, a la Caulipots (cauliflower mashed potatoes), or raw rice.  If you want a more indulgent feel without the heaviness, try veganizing this Skillet Cauliflower Gratin.  It’s really tasty but super light as well.

Cabbage is great steamed or sauteed, but I think you really can’t beat a good slaw.  This is Poppy Seed Coleslaw, with a tasty cashew-based dressing.

When most people think of brussels sprouts they think of whole, smelly green globules, but did you know you can eat them raw?  This Chopped Salad with “Honey”-Lemon Poppy Seed Vinaigrette should please even the most adamant brussels haters.  Just replace the honey with agave nectar and you’ve got one tasty salad!

Source: The Wellness Encyclopedia of Food and Nutrition

Saturday, 10/15/11

breakfast – overnight oats (rolled oats, chia seeds, almond milk, coconut milk kefir, mashed banana, vanilla), iced coffee with soy milk
post 5K snack – 1/4 bagel, orange slices
early lunch – three falafels in a pita with tahini sauce and assorted veggie toppings, 16 oz beer
lunch #2 – Green Curry Tofu Cakes, Bean Sprouts Slaw Salad with Coconut-Ginger Dressing
dinner – four slices pizza with mushrooms, green pepper and extra sauce, sliced banana with dessert Hu-Mousse, 10 oz red wine

exercise – ran 5K (38 min)

daily points used:  29
weekly points used:  29
activity points earned:  7

Sunday, 10/16/11

breakfast – grits with black beans, seitan ropa vieja and 2 Tbs Daiya pepperjack, coffee with soy creamer
AM snack – 1 oz pretzels
lunch/afternoon – 4 oz smoked bbq tempeh, 1/2 cup baked beans, roasted broccoli, 36 oz MGD 64, 36 oz beer
evening – 4 oz pretzels, 16 oz red wine

daily points used:  29
weekly points used:  9
activity points used:  17
non-existent points used:  15

Monday, 10/17/11

breakfast – two servings grits with 2 tsp Earth Balance and nutritional yeast, banana, spice tea
lunch – 4 oz smoked bbq tempeh, 1/2 cup baked beans, roasted broccoli
PM snack – buttermilk-date bran muffin
early dinner – Green Curry Tofu Cakes, Bean Sprouts Slaw Salad with Coconut-Ginger Dressing
dinner #2 – Celeriac & Caramelized Onion Soup with Lemongrass & Shiitake Bacon

daily points used:  29

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6 Responses to “VeganMoFo: 5K Report and Cruciferous Vegetables”

  1. Brittany October 18, 2011 at 4:28 pm #

    Congrats! So happy for you. I will never forget my first organized race. What a huge step! :D

  2. Heather Blackmon (@betterwithveg) October 18, 2011 at 5:20 pm #

    Congratulations on your first 5k – it sounds like you’re hooked, already thinking about a 10k. Woohoo!!

  3. Carrie October 19, 2011 at 10:02 pm #

    Way to go! That is such a great accomplishment! Aren’t running events addictive? First it’s just a 5k, then a 10k, and it goes on and on, I love it!

  4. Kelly October 21, 2011 at 5:24 pm #

    Congrats on your first race! I love hearing about people getting into running because in the beginning you make such big achievements. Automatic PR for you first 5k! I predict you’ll get addicted too :)

Trackbacks/Pingbacks

  1. VeganMoFo: Amaranth « The Vegan Weight Watcher - October 24, 2011

    […] are a traditional food in Africa and Asia, and they have a similar nutritional profile to other greens.  The greens can be eaten raw or cooked, and can be treated much like […]

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