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

than the others.
     
     
    1 banana
2 fresh or soaked dried dates
2 cups cold water (or 1 1/2 cups water plus 1 cup ice)
1/2 medium papaya
cont.
1/2 cup pineapple
1 tbsp ground flaxseed
1 tbsp hemp protein
1 tbsp coconut oil
     
     
    Makes about 3 1/2 cups, or 2 large servings.
     

Blueberry Rooibos Antioxidant Smoothie (antioxidant-rich)
     
    The many antioxidants in this smoothie will mop up cell-damaging free-radicals produced by stress.
     
     
    1 banana
2 cups cold water (or 1 1/2 cups water plus 1 cup ice)
1/2 cup blueberries
1 tbsp ground flaxseed
1 tbsp hemp protein
1 tbsp agave nectar
1 tbsp hemp oil or EFA Oil Blend (p. 210)
2 tsp ground rooibos
     
     
    Makes about 3 1/2 cups, or 2 large servings.
     

     

Blood Builder Smoothie (iron-rich)
     
    The vitamin C-rich orange in this smoothie will help the body absorb the iron of the pumpkin seeds.
     
     
    1 banana
1 orange
2 cups cold water (or 1 1/2 cups water plus 1 cup ice)
2 tbsp pumpkin seeds
1 tbsp ground flaxseed
1 tbsp hemp protein
1 tbsp agave nectar
1 tbsp hemp oil or EFA Oil Blend (p. 210)
1/4 tsp cloves
     
     
    Makes about 3 1/2 cups, or 2 large servings.
     

Mango Lime Hot Pepper Smoothie (immune booster)
     
    This smoothie will help get the blood flowing more quickly, creating a feeling of warmth. Its high level of vitamin A and vitamin C help keep the immune system strong while also supporting red and white blood cell production.
     
     
    Juice of 1 lime
1 banana
1 mango
1/2 jalapeño
2 cups cold water (or 1 1/2 cups water plus 1 cup ice)
1 tbsp ground flaxseed
1 tbsp hemp protein
1 tbsp agave nectar
1 tbsp hemp oil or EFA Oil Blend (p. 210)
     
     
    Makes about 3 1/2 cups, or 2 large servings.
     

     

Pomegranate Smoothie (antioxidant-rich)
     
    This is a simple, refreshing smoothie.
     
     
    1 banana
1 date
2 cups cold water (or 1 1/2 cups water plus 1 cup ice)
1 cup pomegranate seeds (the amount from 1 pomegranate)
1 tbsp ground flaxseed
1 tbsp hemp protein
1 tbsp hemp oil or EFA Oil Blend (p. 210)
1/2 tsp cayenne pepper
     
     
    Makes about 3 1/2 cups, or 2 large servings.
     

green smoothies
     
    These smoothies are a bit of a departure from the others since they include leafy green vegetables.
     

     

Sweet Green Smoothie (chlorophyll-rich)
     
    Romaine lettuce is rich in chlorophyll and surprisingly sweet. Blended with melon, it gives this smoothie an especially fresh taste.
     
     
    6 leaves romaine lettuce
2 fresh or soaked dried dates
2 cups water
1 cup honeydew melon
1 tbsp ground flaxseed
1 tbsp hemp protein
1/2 tbsp grated fresh ginger
     
     
    Makes about 3 1/2 cups, or 2 large servings.
     

     

Kale Calcium Boost Smoothie (calcium-rich)
     
    This smoothie is high in calcium thanks to the kale and the sesame seeds of the tahini.
     
     
    3 leaves kale
1 apple, cored
1 date
2 cups water
1 tbsp ground flaxseed
1 tbsp hemp protein
1 tbsp tahini
     
     
    Makes about 3 1/2 cups, or 2 large servings.
     

energy bars
     
    These bars are the healthiest and among the easiest and least time-consuming to prepare. No cooking is required—only a food processor. As you can see from the recipes, these bars are in sharp contrast to commercial energy bars. They are high net-gain bars that don’t simply stimulate; they provide nourishment that delivers sustainable energy. I have made these bars for myself since the mid-1990s. In fact, the recipes that follow are what have evolved into the Vega Whole Food Energy Bar that is available in most health food stores and some supermarkets.
     
    Since the moisture content in berries and dates varies slightly, if the mixture is too moist to form into a solid bar, add more of a dry ingredient. If too dry, either add more wet ingredients such as berries or a small amount of water to even it out.
    I eat a bar or two a day, so I make a big batch at one time, usually about once a month. I individually wrap each bar and store them in the freezer, easy to grab as I head out the door. Also, these bars will not freeze solid, so you can eat them straight from the freezer—no thawing required. This is an added bonus when taking them along for winter sports, like skiing: These bars stay supple and chewy, whereas many commercial bars freeze solid. On a hot day, a cold bar is as refreshing as ice cream.
    You will notice that some of the recipes call for roasted carob powder. As I explain on page 206, the flavor of raw carob is quite mild. If you want the recipe to be 100 percent raw, use cacao nibs (also