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

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    4 fresh or soaked dried dates
1 cup chopped tomato
1 cup sun-dried tomatoes
cont.
1/4 cup chopped onion
1/4 cup agave nectar
1/4 cup hemp oil or EFA Oil Blend (p. 210)
2 tbsp apple cider vinegar
1 tsp oregano
Sea salt to taste
     
     
    In a food processor, process all ingredients until smooth. Keep refrigerated for up to 4 weeks.
     
    Makes about 3 cups.
     

Creamy Nutritional Yeast Sauce
     
    This sauce quite closely resembles melted cheese in both texture and taste. It is great as a topping on burgers, as a dip, or even for mixing with guacamole for an extra-flavorful dip or condiment. It can also be added to pizza.
     
    The nutritional yeast delivers a full spectrum of B vitamins and trace minerals and, combined with the other ingredients, makes for a nutrient-dense sauce.
     
    1 1/2 cups water
1 cup nutritional yeast flakes
1/2 cup sunflower seeds
1 tbsp apple cider vinegar
1 tbsp hemp oil or EFA Oil Blend (p. 210)
1 tsp paprika
1/4 tsp cayenne pepper
1/4 tsp sea salt
     
     
    Mix all ingredients in a bowl. Heat a frying pan over low heat. Pour mixture into pan; stir continually for 3 to 5 minutes until sauce thickens. The longer the sauce is left on the heat, the thicker it will become. Remove from heat just before mixture has reached the desired thickness, as it will thicken slightly once removed from the heat.
     
     
    This sauce will keep in the refrigerator for up to 1 week but is best when served fresh.
     
    Makes about 2 cups.
     

Mango Chutney
     
    This chutney complements many Thrive Diet recipes—try it as a chip dip, especially with Curry Lentil Crackers (p. 259), as a burger topping, or even as an addition to pizza.
     
     
    7 large fresh or soaked dried dates
1/2 cup water
2 large mangos
1 clove garlic, minced
1/4 cup apple cider vinegar
1 tbsp grated fresh ginger
1 tbsp coconut oil
1/4 tsp cayenne pepper
1/4 tsp sea salt
     
     
    Mince 3 of the dates. In a food processor, blend the 4 remaining dates with 1/2 cup water. Peel and dice the mangos. Heat a frying pan over low heat and add all ingredients. Simmer for 25 minutes.
     
     
    Keep refrigerated for up to 1 week.
     
    Makes about 2 1/2 cups.
     

     

Miso Kelp Guacamole
     
    This guacamole goes well on burgers, wrapped in dinosaur kale, or with crackers.
     
     
    2 well-ripened avocados, pit and skin removed
1/2 diced tomato
1 clove garlic, minced
1/4 cup finely chopped kelp
1/4 cup minced onion
1/4 cup tahini
3 tbsp brown rice miso paste
1 1/2 tbsp fresh lemon juice
     
     
    Mash all ingredients together or process in a food processor.
     
    Keep refrigerated for up to 1 week (it will turn brown but this isn’t harmful).
     
    Makes about 2 cups.
     

Green Tea Miso Gravy
     
    This flavorful gravy delivers probiotics for digestive health.
     
     
    2 tbsp coconut oil
1 onion, diced
3 tbsp ground sesame seeds
1 tsp finely ground green tea leaves (or 1/2 tsp matcha powder)
1 cup brewed green tea
1 1/2 tbsp brown rice miso paste
     
     
    Heat coconut oil in frying pan over medium heat. Add onion and ground sesame seeds, and lightly fry. Add the ground tea leaves, brewed green tea, and miso paste; stir well.
     
     
    Keep refrigerated for up to 1 week.
     
    Makes about 2 cups.
     

     

Black Bean Lime Salsa
     
    With its citrus bite, this is one of my favorite salsas. For a summer dinner, I’ll have this with Curry Lentil Crackers (p. 259) as my main course. It is refreshing, yet provides balanced sustenance. The salsa also works well on burgers or as a dip for Vegetable Crackers (p. 259).
     
     
    Juice of 1/2 lime
2 cloves garlic, finely chopped
1 tomato, diced
1/2 onion, diced
1 cup black beans
1 cup coarsely chopped or torn cilantro
1 tbsp balsamic vinegar
1 tbsp hemp oil
1/2 tsp cayenne pepper
1/4 tsp sea salt
     
    In a bowl, combine all ingredients. Allow to sit for a few hours at room temperature so that the flavors infuse.
     
     
    Keep refrigerated for up to 1 week.
     
    Makes about 2 cups.
     

     

Black-Eyed Pea Cayenne Salsa
     
    A spicy, nourishing salsa that goes well with Curry Lentil Crackers (p. 259). Or try wrapping in a leaf of dinosaur kale.
     
     
    Juice of 1 lemon
1 tomato, diced
1/2 onion, diced
1 cup black-eyed peas
1 cup coarsely chopped or torn cilantro
1 tbsp balsamic vinegar
1 tbsp hemp oil
1/2 tsp cayenne pepper
1/2 tsp chili flakes
1/4 tsp sea salt
     
     
    In a bowl, combine all ingredients. Allow to sit for a few hours at room temperature so that the flavors infuse.
     
     
    Keep refrigerated