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

well with Sweet Pepper Hemp Pesto (p. 267).
     
     
    1/4 cup almonds
1/4 cup pecans
1/4 cup sesame seeds
3 tbsp fresh lemon juice
1 tbsp lemon zest
1 tbsp coconut oil
1 tsp ground rooibos
1/2 tsp agave nectar
Sea salt to taste
     
     
    Makes 2 servings.
     

     

Green Tea Ginger Lime Crackers
     
    These crackers offer just a hint of ginger and a slight citrus zing from the lime. They go particularly well with the Miso Kelp Guacamole (p. 263) and Black Bean Lime Salsa (p. 264).
     
     
    1/4 cup almonds
1/4 cup Popped Amaranth (p. 209)
1/4 cup sunflower seeds
3 tbsp fresh lime juice
1 1/2 tbsp lime zest
1 tbsp coconut oil
1/2 tbsp grated fresh ginger
cont.
1 tsp finely ground green tea leaves (or 1/2 tsp matcha powder)
1/2 tsp agave nectar
Sea salt to taste
     
     
    Makes 2 servings.
     

Curry Lentil Crackers
     
    A meal in themselves, these crackers combined with Pineapple Salsa (p. 265) or Black-Eyed Pea Cayenne Salsa (p. 265) will deliver a large amount of nutrition in a compact form.
     
     
    1/4 cup chickpea flour
1/4 cup cooked or sprouted lentils
1/4 cup ground sunflower seeds
2 tbsp balsamic vinegar
1 tbsp coconut oil
2 tsp Curry Powder (p. 210)
1 tsp cumin
1/2 tsp agave nectar
Sea salt to taste
     
     
    Makes 2 servings.
     

Vegetable Crackers
     
    Particularly good with Sunflower Seed Pâté (p. 266), these vegetable crackers are a flavorful snack.
     
     
    1 1/2 cups ground flaxseed
1/2 cup chopped celery
1/2 cup chopped tomato
1/2 cup almonds
1/2 cup sunflower seeds
1/4 cup chopped carrot
1 tsp cumin
Sea salt to taste
     
     
    Makes 2 servings.
     

Zucchini Chips
     
    These chips go well with salsa, nut butters, and guacamole. Their mild flavor allows others to shine through. Zucchini chips are also a crunchy treat just on their own. They are a good alternative to croutons in a salad.
     
    2 zucchini
1 tbsp coconut oil
Sea salt to taste
     
     
    Peel zucchini; cut into thin strips. (Alternatively, the zucchini can be sliced into thin “chips.”) Place on a baking tray lightly oiled with extra coconut oil. Rub coconut oil and salt on top of each strip.
     
     
    Bake for 30 minutes.
     
    Variation: For a late-night snack, add herbs to add flavor. Or, for a sweeter taste, use 1/2 tsp ground stevia leaf instead of the herbs.
     
     
    1 tbsp coconut oil
1/2 tsp thyme
1/4 tsp basil
1/4 tsp oregano
     
     
    Melt the coconut oil over medium heat. Stir in thyme, basil, and oregano. Coat zucchini chips with oil mixture before baking.
     
    Makes 1 serving.
     

Lemon Sesame Crisps
     
    I developed these as an everyday snack, but they’re also great to eat while exercising. Their crispy texture is a good contrast to the softer foods and gels usually eaten during exercise. I take a pack of these simple, refreshing crisps with me for my longer, less intense workouts. The sesame seeds provide calcium, needed during long bouts of exercise to help maintain smooth muscle contractions. Dulse replenishes the electrolytes lost in sweat.
     
     
    2/3 cup sesame seeds
1/3 cup agave nectar
1/4 cup lemon zest
2 tbsp dulse flakes
cont.
2 tbsp coconut oil
2 tbsp fresh lemon juice
     
     
    Preheat oven to 300°F.
     
     
    In a food processor, mix all ingredients together. Lightly oil baking tray with extra coconut oil. Spread mixture over baking tray to desired thickness. Score mixture with a knife to mark desired crisp size.
     
     
    Bake for 20 minutes. Remove from oven and let cool and harden before breaking up.
     
    Variation: Substitute hemp seeds for the sesame seeds and a lime for the lemon, for a different flavor.
     
    If you choose to make the crisps to eat during exercise and you want a bit of an extra kick, add 1 tbsp ground yerba maté to the mixture, plus an extra 1/2 tbsp agave nectar.
     
     
    Makes 2 servings.
     

 
     
    sauces, dips, and spreads
     
    These sauces, dips, and spreads complement whatever they accompany, rather than masking the taste, as many commercial products do. They are all highly nutritious: their addition to a meal or snack will fortify it with protein, essential fatty acids, and fiber.
     

     

Ketchup
     
    I went for years without eating ketchup, until I started making my own. Commercial ketchups are full of refined sugar. Also, when tomatoes are heated to high temperatures, as the commercial ones are in processing, many of their disease-fighting properties as well as enzymes are reduced. This recipe is raw, so all the health-promoting benefits of the whole foods remain