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

called raw chocolate) if you can find them. (Be aware that they contain a bit of caffeine.)
     
    Energy Bar Procedure Follow this procedure for all the energy bar recipes, unless otherwise specified:
     
     
    In a food processor, process all ingredients until desired texture is reached. If you prefer a uniformly smooth bar, process longer. If you would rather a bar with more crunch and texture, blend for less time. Generally, if I’m making them specifically to be eaten during physical activity, such as long training rides, I’ll blend the mixture until it is smooth, as this will reduce the amount of chewing required. However, for variety, I’ll also be sure to make a few batches at the same time that are crunchier, to eat as a regular snack.
     
    Remove mixture from processor and put on a clean surface. There are two ways to shape the bars: You could roll the mixture into several balls, or shape it into bars.
    To shape into balls, use a tablespoon or your hands to scoop the mixture (however much you like to make one ball); roll between the palms of your hands.
    To shape as bars, flatten the mixture on the clean surface with your hands. Place plastic wrap over top; with a rolling pin, roll mixture to desired bar thickness. Cut mixture into bars. Alternatively, form mixture into a brick; cut as though slicing bread.
    As the bars dry, they become easier to handle.

     

Chocolate Blueberry Energy Bars
     
    High in antioxidants and flavonoids, these bars help reduce free radical damage in the body and improve cellular recovery.
     
    1 cup fresh or soaked dried dates
1/4 cup almonds
1/4 cup blueberries
1/4 cup roasted carob powder (or cacao to make 100% raw)
1/4 cup ground flaxseed
1/4 cup hemp protein
1/4 cup unhulled sesame seeds
1 tsp fresh lemon juice
1/2 tsp lemon zest
Sea salt to taste
1/2 cup sprouted or cooked buckwheat (optional)
1/2 cup frozen blueberries
     
     
    In a food processor, process all ingredients except the buckwheat and blueberries. Knead buckwheat and berries into mixture by hand.
     
    Makes approximately 12 1 -3/4 ounce bars.
     

     

Ginger Pear Energy Bars
     
    A refreshing, crisp-tasting bar with lots of nutrients and ginger to help fight inflammation and improve digestion.
     
    1 small pear, cored
3/4 cup fresh or soaked dried dates
1/2 cup sunflower seeds
cont.
1/4 cup ground flaxseed
1/4 cup hemp protein
1/4 cup walnuts
2 tbsp grated fresh ginger
Sea salt to taste
2 tbsp sesame seeds
     
     
    In a food processor, process all ingredients together except the sesame seeds. Cover mixture in sesame seeds before shaping into balls or bars.
     
    Makes approximately 12 1 -3/4 ounce bars.
     

     

Apple Cinnamon Energy Bars
     
    These bars have a more traditional flavor than the others, yet the same health benefits as a nutrient-dense raw bar.
     
    1 small apple, cored
1 cup fresh or soaked dried dates
1/2 cup soaked or cooked quinoa
1/4 cup almonds
1/4 cup ground flaxseed
1/4 cup hemp protein
2 tsp cinnamon
1/2 tsp nutmeg
Sea salt to taste
     
     
    Makes approximately 12 1 -3/4 ounce bars.
     

     

Spicy Chocolate Energy Bars
     
    These bars offer the taste of chocolate—with a bit of a bite. The macadamia nuts help replace lost electrolytes while the jalapeño pepper creates a feeling of warmth in the body.
     
     
    1 small banana
1/2 jalapeño
3/4 cup fresh or soaked dried dates
1/2 cup sunflower seeds
cont.
1/4 cup roasted carob powder (or cacao to make 100% raw)
1/4 cup ground flaxseed
1/4 cup macadamia nuts
Sea salt to taste
2 tbsp hemp seeds
     
     
    In a food processor, process all ingredients together except the hemp seeds. Cover mixture in hemp seeds before shaping into balls or bars.
     
    Makes approximately 12 1 -3/4 ounce bars.
     

Banana Bread Energy Bars
     
    Cinnamon and nutmeg combined with banana give this bar the taste of traditional banana bread, in a healthy, convenient form.
     
     
    1 small banana
3/4 cup fresh or soaked dried dates
1/2 cup Popped Amaranth (p. 209)
1/2 cup walnuts
1/4 cup ground sesame seeds
2 tsp cinnamon
1/2 tsp nutmeg
Sea salt to taste
     
     
    Makes approximately 12 1 -3/4 ounce bars.
     

Pomegranate Amaranth Energy Bars
     
    With a refreshing citrus flavor, these energy bars are nut-free and high in antioxidants. They are also exceptionally easy to digest.
     
     
    3/4 cup fresh or soaked dried dates
1/2 cup pomegranate seeds (the amount from 1/2 pomegranate)
1/2 cup ground flaxseed
1/4 cup hemp seeds
1/4 cup sunflower seeds
1/2 tsp lemon