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

more nutritious, top with an energy bar (recipes begin on page 226), cut into small pieces.
     
     
    1 banana
1 pear
1 date
1/4 cup almonds
1 tbsp ground flaxseed
1 tbsp hemp protein
1/2 tbsp roasted carob powder (or cacao nibs to make cereal 100% raw)
1/2 tbsp grated fresh ginger
cont.
     
    Slice banana into bite-size pieces. Core pear and slice into bite-size pieces. Pit and cut date into small pieces. Chop almonds into desired size. Combine all ingredients in a bowl; stir. Top with Hemp Milk (p. 268) or Rooibos Almond Milk (p. 268).
     
    Variation: Add 1/2 cup sprouted buckwheat or quinoa.
     
     
    Makes 1 large serving.
     

Toasted Apple Cinnamon Cereal
     
    This is an excellent cereal in terms of nutritional balance. Unlike many commercial cereals, this one has lots of fiber, complete protein, essential fatty acids, and calcium.
     
     
    1/2 apple, diced
1 cup oats (or cooked or sprouted quinoa to make cereal gluten-free)
1/2 cup diced almonds
1/2 cup ground flaxseed
1/2 cup hemp protein
1/2 cup unhulled sesame seeds
1/2 cup sunflower seeds
1 1/2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp ground stevia leaf
1/4 tsp sea salt
1/4 cup hemp oil or EFA Oil Blend (p. 210)
1/4 cup molasses
2 tbsp apple juice
     
     
    Preheat oven to 250°F.
     
     
    Combine apple, oats, almonds, ground flaxseed, hemp protein, sesame seeds, sunflower seeds, cinnamon, nutmeg, stevia, and sea salt. Blend together hemp oil, molasses, and apple juice. Combine liquid and dry ingredients, mixing well.
     
     
    Spread on a baking tray lightly oiled with coconut oil. Bake for 1 hour. Let cool, then break into pieces.
     
    Keep refrigerated for up to 2 weeks.
     
    Makes 4 cups or about 5 servings.
     

smoothies
     

the basics
     
    Ideally, a smoothie will contain all the nutrients of a complete meal. The protein should be from an easily digestible source, otherwise, one of the health-promoting benefits a smoothie offers—ease of digestibility—will be reduced. The protein is best obtained from whole food that has a high pH, and at least a portion of it should be derived from a raw source, such as hemp. Raw hemp protein is packed with live enzymes that improve digestion and absorption, and provides a high amount of complete protein. I always use hemp as my primary protein source when making a smoothie. I also include ground flaxseed, for its omega-3 and omega-6 fatty acids, lignans, and fiber. With these basics, you can make a nutritious, tasty smoothie by simply adding fresh or frozen fruit. The fruit provides a healthy source of carbohydrate, antioxidants, and enzymes. Vega Whole Food Smoothie Infusion may be substituted for hemp protein or flaxseed on a 1:1 ratio.
     

the next level
     
    To take these smoothie recipes or your own concoctions to the next level in terms of nutrition, add next-level ingredients. These foods will infuse smoothies with nutrient-rich whole foods. Although none is essential to achieve the results of the Thrive Diet, by including them, the body will realize the benefits more quickly.
     
    Instead of making the smoothie recipes in this book, you may choose to simply use Vega Whole Food Health Optimizer, a convenient powder formula that I developed. This ready-made smoothie mix embodies the principles of the Thrive Diet and provides all the next-level ingredients in addition to the smoothie basics. It is available in most health food stores and supermarkets.
     
    A Balanced Amino Acid Profile: Rice and Pea Combined with Hemp In an attempt to optimize the nutritional value of my smoothies, I began adding yellow pea and rice protein powder to balance the amino acid profile and improve the quality of protein. When I combined several protein sources, I found that my ability to recover improved dramatically. Improved recovery is an indication that the body has been relieved of stress. I noticed immediate gains in strength and lean muscle retention, even during times of elevated stress. The desire to consume more food dissipated as well, leaving me leaner.
     
    Amino acid levels vary in all protein sources. By synergistically selecting complementary sources and amounts, we can achieve what is known as a flatline profile. The flatline profile of properly combined amino acids is an indicator that all amino acids are being met in substantial quantities and is a broad-spectrum source of protein.
    Found predominantly in hemp, edestin is an easily digestible form of protein. Beneficial to the structural integrity of our cells’