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

not prevalent in the intestine, the absorption process will be hindered. Not being able to utilize vitamin-rich foods is just as bad as not consuming them in the first place.
     
    Too often, when we get a bacterial infection, we are given antibiotics to kill it. The problem with this is that antibiotics also kill good bacteria. Increasingly, antibiotics aren’t working as effectively as they have in the past, as many bacteria have developed a resistance to them. Prevention is the way to go. By consuming probiotics on a weekly basis, your chance of infection—and therefore the need for antibiotics—is greatly reduced. Consistent probiotic use has shown to dramatically improve immune function. You may choose to add non-dairy probiotics, such as store-bought soil-based ones, which come in both capsule and powder form, to your smoothies. Other sources include brown rice miso paste, which you’ll find in a few of the Thrive Diet recipes. It’s not necessary to consume probiotics daily; a few times a week is plenty if you are already eating a healthy diet that does not combat probiotics.
     
    Add: 1/4 tsp soil probiotics.
     
     
    Extra Essential Fatty Acids Even though the ground flaxseed and hemp protein called for in the smoothie recipes below supply a solid amount of essential fatty acids, you may choose to add oil as well. As with the salad dressings, hemp is a good option, but a blend of several oils will ensure diversity among nutrients. I’ll often mix hemp oil with flaxseed and pumpkin seed oils. You’ll find the recipe for this blend, which I call EFA Oil Blend, on page 210.
     

variation
     
    One of the best things about smoothies other than their nutritional density and convenience is the variety that they offer. I’ve provided a few of my favorite recipes below, but feel free to get creative and use other fruits and vegetables, in any combination. For times when you feel especially hungry, add sprouted buckwheat or other pseudograin. When you start with base ingredients that deliver high-quality protein and essential fatty acids, such as hemp and flaxseed, you can’t go wrong no matter what fruits and vegetables you add.
     
    I use fresh fruit when it’s in season. Frozen fruit is a good alternative—look for frozen fruit that does not contain any preservatives; it is pretty much on par with its fresh counterpart. I usually peel and freeze bananas ahead of time so that I have a handy supply at all times. Adding them frozen to the smoothie is like adding a form of ice, and it helps blend all the ingredients together for a smooth, thick consistency. You can also substitute ice cubes for some of the water. Using frozen fruit and ice cubes makes the smoothies thicker, which seems to ward off hunger even longer. For extra flavor and electrolytes, substitute coconut water for water in any of the smoothie recipes.
     
    Smoothie Procedure For all the smoothie recipes, simply blend all the ingredients together in a blender.
     
    • To further increase nutritional value of all smoothies, substitute hemp protein and ground flaxseeds with Vega Whole Food Smoothie Infusion or Vega Whole Food Health Optimizer on a 1:1 ratio.
     
     
    All smoothies can be kept refrigerated for up to 3 days, though they’re best when fresh.
     

     

Ginger Pear Smoothie (inflammation reducer)
     
    This is a refreshingly crisp smoothie. It’s not too sweet, although the riper the pear, the sweeter it will be. If you want it sweeter, add one or two fresh or soaked dried dates.
     
     
    1 banana
1/2 pear, cored
2 cups cold water (or 1 1/2 cups water plus 1 cup ice)
1 tbsp ground flaxseed
1 tbsp hemp protein
1 tbsp grated ginger
     
     
    Makes about 3 cups, or 2 servings.
     

     

Chocolate Almond Smoothie (antioxidant-rich)
     
    This is a satisfying smoothie that will keep the hunger away for hours.
     
     
    1 banana
2 fresh or soaked dried dates
2 cups cold water (or 1 1/2 cups water plus 1 cup ice)
1/4 cup almonds (or 2 tbsp raw almond butter)
1 tbsp ground flaxseed
1 tbsp hemp protein
1 tbsp roasted carob powder (or cacao nibs to make smoothie 100% raw)
     
     
    Makes about 3 1/2 cups, or 2 large servings.
     

     

Tropical Pineapple Papaya Smoothie (quick, non-stimulating energy)
     
    Papain in papaya and bromelain in pineapple are active digestive enzymes that will help speed digestion. This is a good smoothie when you’re on the go or after a hard workout, when the body is fatigued, since it is digested even more quickly