Kale Bowl Construction

For this month’s Athletics Ontario Brand Ambassador Challenge, I have created a video of myself cooking one of my favourite meals: a customised kale bowl. For this meal, I have provided the basic instructions and possible components one might use, but it’s really up to the individual to pick and choose what he or she finds the most delicious (or what’s on sale at the store).

Here are the ingredients I used to make my kale bowl:

  • kale
  • red pepper
  • avocado
  • baby carrots
  • pumpkin seeds
  • broccoli
  • coconut oil
  • avocado
  • extra firm tofu
  • curry powder
  • salt and pepper
  • olive oil
  • balsamic vinegar

The first step is to wash and chop the kale and then add the dressing of olive oil and balsamic vinegar, seasoning with salt and pepper. Then use your hands to massage the dressing into the kale leaves in order to soften them. The act of massaging the kale and letting it sit while you prepare the rest of your vegetables and protein helps to break down the toughness of the kale.

Then add your vegetables. Choose whatever you find delicious. It’s pretty simple.

Then add your protein. For this recipe, I fried up some extra firm tofu, seasoned with curry powder, but I’ve also used salmon, chicken, canned tuna, and canned beans. Usually I season my protein with curry powder because I find it delicious. Simple.

On a harder workout day, I’ll add more elements of carbohydrates, such as a sweet potato, or a cup of quinoa, brown rice, couscous, etc.

And that’s it. Nothing too complicated and doesn’t require any measuring or fine details but packs a punch of nutrients, colour, and deliciousness. Find below the video, which shows the easy-to-follow instructions and a photo of the final dish.

Video: https://www.youtube.com/watch?v=gVPSD1rFVug

Kale Bowl





I’ll Believe in Anything

I meant to get to this entry a couple days ago but was too busy cataloguing the new (!) Wolf Parade EP, EP 4, and the re-issue of Apologies to the Queen Mary: Deluxe Edition, which includes not only a re-master of the original album but two self-titled EPs from 2003 and 2004. For those who aren’t Wolf Parade fans, that’s really boring, but for those who are, this is really exciting news! They haven’t released anything new in 6 years and the tracks on EP 4 are a great listen.

At this point in my training, or return to running, I’ve come back to the (outdoor) track, which has been great fun. I’m still being cautious, and despite the bigger track, I still feel a bit of tweaking on that inside leg where I had my initial injury, especially around the turns. The overall mileage has been low, with some rest and cross-training on the side. Last weekend I had an MRI, so I guess I’ll see what is actually going on in there when I visit my doctor.

In preparation for Brooklyn Half (this Saturday), I did a pretty standard kilometer repeat workout on Monday evening. I love those kinds of workouts, old faithfuls, like kilometer and mile repeats, 400s, 800s; maybe a bit boring to some, but I like how steady they are and the laying of a benchmark. Also, I can’t remember workouts that are too complicated when I arrive to the track and in the middle of a workout. Wasted energy, I think.

The workout on Monday went well. I was supposed to take them out in 10k race pace, which at this point I figured would be just over 4:00/km pace (10km are my least favourite distance to race and the last time I “raced” a 10km was in Iksan, South Korea back in 2006, which upon writing that I now realise was TEN years ago?!). I meant to take them out in 4:00-4:05 (48-49s/200m), but felt really sluggish/bored/impatient at that pace. I know that every workout has a purpose, and the purpose of this one was not to kill it, but my legs really did feel uncomfortable going that pace. I did 5x1000m at 3:56/3:56/3:50/3:52/3:45. The last three, and especially the last one were perhaps too quick. I ran them alone, so when I rounded the track and saw someone up ahead to chase, I took the bait and chased (they weren’t even doing the same workout). I know I know, not the purpose of this workout, and coming back from injury, I should really be more mindful of sticking to the prescribed paces.

At the end of the workout, I felt a mix of emotions, including being pleased at the strong finish, relieved that my track speed hadn’t diminished too greatly since being injured, anxious about having taken them out too hard, concerned that I would re-injure my leg, and panicking that I haven’t done enough training to run a decent time at the half this weekend. Also, at the end of the workout, dark, ominous clouds quickly rolled in and hovered above the track, threatening to dump its load at any second; it was at this point as I trotted back to my backpack that I realised my tights were nowhere to be seen. I am guessing that someone took them by mistake since they were very generic-looking black tights or perhaps they blew away in the wind. In any case, the downpour began, becoming aggressive, and it seemed as though I would have to ride my bike home in the storm in my short-shorts, when my track mom (everyone needs one), the lovely Rita, offered to lend me her pants since she would be driving home.

Track moms are the best.

Saturday will be interesting.