30 November, 2012

Asian Broccoli Salad

Bad news today ! Be prepared for a big whine. 

I've got my first ever running injury. After last week's 25k long run (which was part of my marathon training), I realized that I was limping and that I had pains in my left thigh that were beyond the usual aches after a long run. Two days later it was still not better, and I tried a little self diagnosis by looking up the symptoms on the Internet. Everything pointed to a grade I muscle tear. 

Next and most important question was: How long does it take to heal and how long am I not able to run? The timing could not have been any worse. The most popular Dubai half marathon is coming up in one (!) week. I am also in the most crucial part of marathon training for the Dubai Marathon at the end of January. Damn!

It's hard to sit still and do nothing, apart from rubbing tiger balm on my leg and massaging it with a rolling pin. I've got stuff to do, races to run, mileage to get in. It's the wrongest time in the season to have an injury!!

After 4-5 days, I was slightly deluded when I was able to walk without a limp and the thigh not being as sensitive to touch. But my follow-up appointment with the doctor this morning left me with a less optimistic outlook. It showed that the muscle is far from healed and still very sore when pressing on the injured spots. I am now allowed a 5 minute jog. That's not even worth the effort of putting my trainers on. 

I don't know what to do about this. I have never been injured. Right now, I feel I have to decide which race is more important to me: the half marathon next week or the full marathon in January. If I run the half next week, I might risk not even finishing it and extended injury that will keep me from preparing for the full marathon. If I give it a miss, I will miss out on the biggest Dubai running event. But I might be able to recover properly and be ready to train properly for the full marathon. What do I want? I don't know. I still want both!

I have been giving my diet extra care in the past week, making sure I eat a lot of anti-inflammatory foods to support recovery. I sprinkled in turmeric and cumin wherever I could. The veggies couldn't be green enough and raw ginger was a must in all dressings. I also allowed myself a very anti-anti-inflammatory glass of wine in the evening. To mend my broken spirits. With temporary but reasonable results.

Today's Asian broccoli salad has been on my a few times in the past week. Full of anti-inflammatory ingredients, light, and good to keep in the fridge for a few hours. A true keeper that I will sure eat, even without injury. Wish me luck that this muscle tear is healing up quickly. I'd be devastated if it keeps me from running for much longer.

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ASIAN BROCCOLI SALAD

(Print Recipe)

4 cups broccoli florets

2 cups bean sprouts
2 spring onions, white and light green parts thinly sliced
1/4 cup fresh cilantro leaves

1/4 cup raw almonds, roughly chopped
1 teaspoons sesame oil
1 teaspoon soy sauce

Dressing
2 tablespoons sesame oil
1 1/2 tablespoons soy sauce divided
1/2 tablespoon rice vinegar 
1 teaspoon honey (or raw sugar for a vegan version)


1 clove garlic, crushed
1 1-inch piece fresh ginger, grated
pinch of red chili flakes
Serves 4-6
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Steam the broccoli until just tender, about 4-5 minutes. Transfer broccoli to a bowl of ice cold water to stop cooking process. Drain and set aside.
In a small pan, heat one teaspoon of sesame oil. Fry the almonds, stirring frequently until nuts are toasted, 3-4 minutes. Add 1 teaspoon of soy sauce to the pan and stir until nuts are just coated. Remove from heat and let cool.
In a small bowl, whisk together sesame oil, soy sauce, rice vinegar and honey.  Stir in garlic, ginger and chili flakes.

Combine cooked broccoli, bean sprouts, spring onions and cilantro in a serving bowl. Pour over the dressing and stir until evenly coated. Sprinkle with toasted almonds. Serve immediately or keep in the fridge for up to 4 hours before serving.

11 comments:

  1. You poor thing...! I was on pinterest after deciding on and planning my first event (half marathon). Didn't even peek at the recipe I came to see! Just want to say I'm sending healing thoughts your way. Take care of yourself. I'm worried that I maybe rushing my body just to participate in Malta's big event. Will be very cautious and a good girl. This injury talk is scary! Now...lets see this recipe! Goodluck. I'll be following your updates.

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  2. Oh no! It's so sad that you are injured. (Well done for never getting injured before now...! You put in a lot of milage before this happened.) I hope it heals quickly and completely. I say that you shouldn't push it too soon. Think about how devastated you would be if the injury never healed properly and you couldn't run next year... or the year after! That would be awful. I'm doing my first marathon training now and very much hoping I do not get injured.

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  3. I can imagine how upsetting it is for you. Probably you should skip your next week's half marathon and try to recover for January. Under the guidance of your doctor and help of a sport's masseur it might be back to normal. My love

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  4. I want to pin this- where's the Pin button??!! :) Thanks, Rhonda

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    1. Rhonda, I haven't managed to install the Pin It button yet. However, there is a way of having a Pin It button in your Bookmarks Bar that allows you to pin to you boards. This is how I do it right now. See more information here: http://pinterest.com/about/goodies/

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  5. Definitely rest it as long as possible or you could do more serious injury. My husband ran marathons for years until he did his knees in and now is a champion mountain biker. He has had many, many injuries through the years and is always super careful to mend well. Otherwise it will catch up with you eventually.

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  6. How devastating Anja. If someone took away my ability to go for long walks I would feel the same. Take care.

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  7. I sit in the camp of making sure you rest - if not you know that you can do more damage than good! Everything happens for a reason, often at the wrong time :)

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  8. Nice! I found out about you from the article in thenational.ae
    I thought I'd stop by and say "Hi! :)"
    Broccoli is my favorite food (I have broccoli sprouts sprouting right next to me as I type).

    Come check out my blog some time and feel free to share it with your audience if you feel inspired to: http://www.awesomeveganblog.com

    Love & Gratitude,
    Ben Blue

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  9. Anja I tried and found it yummilicious n being a veggie it was a delight to try something different apart from Indian cuisine.hope u r healing quick Nisha.

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  10. I love this recipe, I've made it 3 times in the past week! It's freezing cold here and I haven't wanted to eat any summery salads lately but this really hits the spot. I've even started growing sprouts again for this recipe - I'd already put them away for the winter.
    I really love your blog. I find it hard to come across recipes for the kind of food I want to eat - I'm not vegetarian and I don't have any food allergies, but I try to minimize the amount of gluten, dairy, meat and processed foods that I eat. Your recipes are all perfect, and I can't make them all fast enough! Thanks :)

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