Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life

fatty acids, such as flaxseed and other milled seeds, it is important that the temperature not exceed 350°F. I rarely bake anything at temperatures above 300°F, to ensure the fatty acids retain their nutritional value. For stir-frying, when the temperature is likely to exceed 350°F, I use only coconut oil.
     

coconut oil
     
    Coconut oil is produced by pressing the meat of the coconut to remove the fiber. This is the only fat I use for frying. Sometimes called coconut butter since it’s solid at a temperature below about 80°F, coconut oil can be heated to a high temperature without converting to a trans fat. Surprisingly, coconut oil does not have a strong coconut taste, and it has almost no smell. When used in cooking, any remaining hint of the coconut taste leaves, making it a versatile oil.
     
    Coconut oil is rich in medium-chain triglycerides, or MCTs. MCTs are unique in that they are a form of saturated fat, yet have several health benefits. The body utilizes them differently from fat that does not contain MCTs. Their digestion is near effortless and, unlike fat that does not contain MCTs (which gets stored in the cells), MCTs are utilized in the liver. Within moments of MCTs being consumed, they are converted by the liver to energy.
     
    Coconut oil and dates are the base ingredients for my Direct Fuel Bites (see page 125), which I eat during an intense workout or race. Also, because of their “direct burn” properties, MCTs are much easier on the pancreas, liver, and digestive system than are fats that do not contain MCTs. MCT-rich coconut oil is becoming the fat of choice for those intent on achieving or maintaining a lean frame.
     

extra-virgin olive oil
     
    “Extra-virgin” means that the oil is from the first pressing of the olive. The subsequent pressing is referred to as virgin, the one following that produces regular olive oil. With a light taste and color, extra-virgin olive oil is a healthy addition to sauces, dips, and dressings. Although extra-virgin olive oil is a healthy oil, it delivers only minimal amounts of omega-3.
     

flaxseed oil
     
    As you would expect, flaxseed oil is obtained by pressing flaxseed. Milder in taste than hemp and pumpkin seed oils, flaxseed oil contains the highest amount of omega-3 in comparison to omega-6, at a 5:1 ratio.
     

hemp oil
     
    Obtained by pressing hemp seed, hemp oil is one of the healthiest oils available. Dark green with a smooth creamy texture and mild nutty flavor, hemp oil is an excellent base for salad dressings. Hemp oil is unique in that it has the ideal ratio of omega-6 and omega-3 fatty acids.
     

pumpkin seed oil
     
    Pumpkin seed oil is a deep green color with a hint of dark red. With a distinct, robust flavor, pumpkin seed oil is packed with essential fatty acids and has been linked to improved prostate health.
     

nuts
     

almonds
     
    The almond is one of the most popular nuts in North America. Almonds are resistant to mold without being roasted, making them a perfect nut to soak and eat raw. Particularly high in vitamin B2, fiber, and antioxidants, almonds have one of the highest nutrient levels of all nuts. That combined with their high level of digestibility, especially when soaked, makes them a worthy addition to your diet. Although almonds don’t need to be soaked, soaking makes them more nutritious—in this pre-sprouting state, their vitamin levels increase and the enzyme inhibitors are removed, making them even more efficiently digested. Nuts can be soaked in batches and kept for up to a week in the refrigerator (see page 202).
     

macadamia nuts
     
    Macadamia nuts contain omega-7 and omega-9 fatty acids. While these are nonessential fatty acids, meaning the body produces them, their inclusion in the diet has been linked to positive health benefits. Blending soaked macadamia nuts results in a creamy spread that makes for a healthy alternative to butter or margarine. Although soaked macadamia nuts are recommended for any of my recipes calling for macadamia nuts, they don’t need to be soaked if you’re short of time or unprepared.
     

walnuts
     
    Walnuts are rich in B vitamins and possess a unique amino acid profile. Also rich in potassium and magnesium, walnuts can help maintain adequate electrolyte levels in the body, prolonging hydration. As with almonds and macadamia nuts, soaking improves their nutrition and digestibility. Walnuts complement many meals and snacks.
     

other thrive diet nuts
     
    The nuts