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

for up to 1 week.
     
    Makes about 2 cups.
     

     

Pineapple Salsa
     
    This salsa is a nice alternative to the usual tomato variety.
     
     
    1/2 jalapeño, chopped
2 cups cubed pineapple
1/2 cup chopped red bell pepper
1/4 cup diced Spanish onion
1 tbsp chopped cilantro
cont.
1 tbsp fresh lime juice
1 tbsp hemp oil
1 tsp lime zest
     
     
    In a food processor, process all ingredients until a consistent texture.
     
     
    Keep refrigerated for up to 1 week.
     
    Makes about 3 cups.
     

     

Sunflower Seed Pâté
     
    This mild pâté is a great accompaniment to flavored crackers.
     
     
    2 cloves garlic
2 cups sunflower seeds
1/2 cup walnuts
1/3 cup hemp oil
1/4 cup orange juice
1 tsp sea salt
     
     
    In a food processor, process all ingredients together until smooth.
     
     
    Keep refrigerated for up to 2 weeks.
     
    Makes about 2 cups.
     

     

Spicy Sun-Dried Tomato Marinara Sauce
     
    Thanks to the sun-dried tomatoes, this sauce is full of flavor. It is tasty as a sauce on burgers, pizza, or the Zucchini Pasta (p. 243).
     
    This sauce can either be served raw or simmered over low heat for about 10 minutes to further blend the flavors. If you choose to heat it, try stirring in 1/2 cup nutritional yeast for a cream-textured sauce.
     
    1 cup sun-dried tomatoes
1 clove garlic
1 cup chopped tomatoes
1 cup water
1/2 cup grated cucumber
cont.
3 tbsp hemp oil
1 tbsp balsamic vinegar
1 tsp oregano
1 tsp rosemary
1/4 tsp thyme
Sea salt to taste
     
     
    Soak the sun-dried tomatoes in the water for 20 minutes. Retain this water. In a food processor, process all ingredients, including sun-dried tomatoes water, until desired consistency is reached.
     
     
    Keep refrigerated for up to 1 week.
     
    Makes about 3 1/2 cups.
     

     

Sweet Pepper Hemp Pesto
     
    This is a great burger topping. Full of flavor and nutrition, this pesto can also be used as a pizza sauce or even as a dip for crackers and vegetables.
     
    2 cloves garlic
2 red bell peppers, cored and seeded
1/2 cup fresh basil
3 tbsp Nutritional Yeast and Sesame Seed Topping (p. 211)
2 tbsp hemp seeds
2 tbsp hemp oil
Sea salt to taste
     
     
    In a food processor, process all ingredients together until smooth.
     
     
    Keep refrigerated for up to 1 week.
     
    Variation: Roast the peppers, lightly coated in coconut oil, for 30 minutes in a 300°F oven before blending. This will intensify the flavor.
     
    Makes about 2 cups.
     

drinks
     
    Quick and easy to make, these drinks are a good alternative to store-bought products.
     

     

Hemp Milk
     
    I usually make a week’s supply of Hemp Milk at a time, which for me is about 8 cups. Hemp Milk is a good substitute for cow’s milk on cereal. The chocolate version of this milk is also tasty on cereal, for variety. Hemp Milk also adds a smoothness and subtle flavor to smoothies.
     
     
    3 1/2 cups water
1 cup hemp seeds
2 tbsp agave nectar
     
     
    In blender, combine all ingredients.
     
     
    Keep refrigerated for up to 2 weeks.
     
    Makes about 4 cups.
     

     

Chocolate Hemp Milk
     
    Use roasted carob powder if you like a fairly intense chocolate flavor. Use cacao nibs instead to make it raw chocolate milk. But be aware that raw cacao nibs also contain a small amount of caffeine.
     
    3 1/2 cups water
1 cup hemp seeds
2 tbsp roasted carob powder (or 2 tbsp cacao nibs to make milk 100% raw)
2 tbsp agave nectar
     
     
    In blender, combine all ingredients.
     
     
    Keep refrigerated for up to 2 weeks.
     
    Makes 4-4 1/2 cups.
     

Rooibos Almond Milk
     
    This tasty, creamy mixture is delicious as a stand-alone drink or on cereal. Of course, it’s packed with nutrition.
     
     
    3 cups water
5 rooibos tea bags (or about 2 tbsp of loose rooibos if using a teaball)
cont.
1 cup soaked almonds
1 tbsp agave nectar
1 tbsp fresh lemon juice
Sea salt to taste
     
     
    Bring 3 cups of water to a boil. Pour into a teapot; add rooibos. Let steep for 15 minutes. Remove teabags or teaball.
     
     
    In blender, blend tea, almonds, agave nectar, lemon juice, and sea salt until smooth.
     
     
    Keep refrigerated for up to 1 week.
     
    Makes about 4 cups.
     

     

Ginger Ale
     
    This is a simple, healthful drink, especially refreshing in the summertime. The ginger froths up to give it an effervescent quality. Use sparkling mineral water in place of regular water if you want even more fizz. Because of the combination of raw lemon and ginger, this drink will help raise the body’s pH and reduce inflammation.
     
     
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