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

strips dulse (about 1/3 cup, tightly packed)
1 medium scallion, finely chopped
2 tbsp ground unhulled sesame seeds
2 tbsp brown rice miso paste
     
     
    In a pot, heat water over medium heat; add dulse, scallion, sesame seeds, and miso paste.
     
    Variations: For a more intense flavor, lightly stir-fry the scallion and the ground sesame seeds in 1 tbsp coconut oil. Black sesame seeds are also a nice variation from the usual white variety. For added nutrition, add 1 tbsp hemp protein.
     
    Makes 2 small servings.
     

     

Creamy Ginger Carrot Soup
     
    This is an especially easy soup to digest. Because of the ginger, it has a warming effect whether served warm or cold.
     
     
    3 large carrots
1 avocado, pit and skin removed
2 cups water
1 1/2 tsp grated ginger
Sea salt to taste
1/4 cup coarsely chopped or torn cilantro
     
     
    Grate carrots. In a food processor, process avocado and water. Once smooth, add carrots, ginger, and sea salt. Process to desired consistency. Stir in cilantro and serve.
     
    Makes 2 servings.
     

     

Creamy Pepper Soup
     
    A refreshing, nutrient-packed soup, this one is best served cold on a warm day.
     
     
    1 avocado, pit and skin removed
1 red or yellow bell pepper
2 cups water or Hemp Milk (p. 268)
1/4 cup chopped cilantro
1/2 tsp dulse flakes
Pinch of oregano
     
     
    In a food processor, process all ingredients together.
     
    Makes 2 servings.
     

     

Green Soup
     
    This is an excellent summertime soup, packed with naturally occurring electrolytes and enzymes.
     
     
    1/2 avocado, pit and skin removed
3 cups water
2 cups spinach, tightly packed
1/2 cup chopped parsley
2 tbsp hemp protein
2 tbsp pumpkin seeds
1 tbsp hemp oil
1/2 tbsp grated fresh ginger
1 tsp fresh lemon juice
1/4 tsp ground stevia leaf
     
     
    In a food processor, process all ingredients together.
     
    Makes 2 large servings.
     

salads
     
    Since the Thrive Diet is built on greens and other vegetables, a big salad is part of each day’s meal plan, often as a main course. These recipes are not for your run-of-the-mill salad—they are for satisfying, nutrient-packed meals.
     
    Below I’ve listed the primary ingredients that I use in about 90 percent of my salads. There is no wrong way to combine these ingredients; they are all nutritional powerhouses. With each salad recipe, I suggest the dressing that I have found best complements it, in taste and nutritionally—the ingredients work together synergistically, making for an even greater result.
    Most supermarkets carry prewashed mixed greens. I use these as the base for most of my salads since they offer variety. However, you may choose to create your own combination. In the recipe, the greens are measured in cups; this is based on tightly packed cups. Of course, it is a guide only and you don’t need to follow it strictly. The proportions of each ingredient in the salads are flexible. If you want more of a particular ingredient, add more.
    Most health food stores and supermarkets sell sprouts in the produce department. They are a healthy addition to any salad. One caution: Since bacteria can develop in fresh sprouts, people with a compromised immune system may want to avoid store-bought sprouts.
     
     
    Main Thrive Diet Salad Ingredients:
     
    Mixed greens:
Beet greens
Butter lettuce
Collards
Dandelion greens
Dinosaur kale
Kale
Mustard greens
Red leaf lettuce
Romaine lettuce
Spinach
     
    Swiss chard
Almonds
Amaranth (popped) (p. 209)
Avocado
Beet
Bell peppers
Black beans
Carrots
Cucumbers
     
    Dulse strips
Hemp seeds
Legumes (sprouted) (p. 203)
Nori
Nutritional yeast
     
    Pumpkin seeds
Quinoa
Snow peas
Sugar snap peas
Sunflower seed sprouts
     
     
     
     
    Salad Procedure Follow this procedure for all the salad recipes, unless otherwise specified:
     
     
    Wash greens (unless already prewashed). In a bowl, combine all ingredients. Top with dressing.
     
    To make any of these salads 100% raw, leave out the nutritional yeast, popped amaranth, or baked ingredient (e.g., crackers) if called for.

     

Avocado Cayenne Salad
     
    Suggested dressing: Balsamic Vinaigrette (p. 256)
     
    The satiating quality of avocado combined with B vitamin-rich nori and nutritional yeast makes this salad a good one for sustaining an even energy level. The cayenne helps improve circulation, warming the body and making this a good wintertime salad.
     
    1/2 avocado, sliced
1 sheet nori, chopped
4 cups mixed greens
1 tbsp nutritional yeast
1/2 tsp cayenne