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

lemon
2 cups water
1 tbsp agave nectar
1/2 tbsp grated fresh ginger
Sea salt to taste
     
     
    Squeeze the juice of the lemon into a blender. Add water, agave nectar, ginger, and sea salt; blend.
     
     
    Keep refrigerated for up to 2 weeks.
     
    Makes about 2 cups.
     

desserts
     
    I usually eat Vegetable Crackers (p. 259) or Zucchini Chips (p. 260) for dessert or as an evening snack; yet, every so often, I like to have a more traditional dessert. My Banana Coconut Pie is so nutritious that it can easily double as a healthy snack at any time of the day, and even as a post-exercise recovery food.
     

     

Banana Coconut Pie
     
    Full of complete protein, essential fatty acids, fiber, and many vitamins and minerals, the Banana Coconut Pie is much more than just a sweet snack. The pure, natural ingredients supply high nutrition in a traditional dessert form. Dinner guests love it.
     
     
    Crust
1 cup fresh or soaked dried dates
1/2 cup shredded coconut
1/2 cup ground flaxseed
1/2 cup hemp protein
1/2 cup sunflower seeds
1 tbsp grated fresh ginger
1 tsp fresh lemon juice
     
     
    Filling
2 bananas
1 pear
1/2 cup shredded coconut
1/2 cup macadamia nuts
1/4 cup hemp protein
1/4 cup sunflower seeds
1 tbsp grated fresh ginger
1/2 tsp salt
     
     
    Topping
1/2 cup macadamia nuts
1/4 cup sunflower seeds
1/4 tsp cinnamon
     
    Make crust by putting all ingredients in a food processor and processing until doughlike. Remove and spread out onto a pie plate; pack down.
     
     
    Put all filling ingredients into food processor and process until creamy. Spread out evenly in pie crust.
     
     
    Put topping ingredients into food processor; pulse a few times. Spread on top of pie filling.
     
     
    Refrigerate until cool and firm, about 60 minutes.
     
    Makes 8 servings.
     

appendix
     

vitamins and minerals
     
    It’s helpful to familiarize yourself with the various vitamins and minerals, understanding why they matter, what foods they are found in most plentifully, and, in turn, which Thrive Diet recipes are rich sources of each. Vitamins and minerals are an integral part of anyone’s diet, regardless of activity level. However, many active people, and in particular competitive athletes, are often concerned that their diet does not supply enough nutrients. A program based on the principles of the Thrive Diet will provide all the nutrients needed for optimal health and peak athletic performance. The recipes I have created are a good source of all the nutrients a person needs to thrive: Fresh fruit, vegetables, pseudograins, legumes, nuts, and seeds are overwhelmingly present, providing healthy doses of vitamins and minerals.

vitamin A
     
    Vitamin A helps the body resist infection, which it is more prone to after physical exertion, and allows the body to use its reserves for repairing and regenerating muscle tissue (instead of fighting infection) —leading to quicker recovery. Vitamin A helps support growth and repair of muscle and maintains red and white blood cells—crucial for performance.
    Best Thrive sources: orange and dark green vegetables, including carrots, pumpkin, sweet potatoes, winter squash, broccoli, kale, parsley, and spinach; apricots, mango, papaya, cantaloupe.

vitamin B1
     
    Vitamin B1 helps the body convert carbohydrate into energy. Maintaining high energy levels depends in part on maintaining adequate vitamin B1 in the diet. People who eat healthy rarely have a problem getting enough vitamin B1; it’s plentiful in many foods. Also, because active people expend more energy than the average person, they need more vitamin B1. Again, this is usually not a problem, since with increased activity comes increased appetite.
    Best Thrive sources: legumes, pseudograins, nuts, brown rice, nutritional yeast, and blackstrap molasses.

vitamin B2
     
    Vitamin B2 helps break down amino acids (protein) for the body to use. Utilization of amino acids is a key factor in quick muscle recovery and regeneration after exertion. Like vitamin B1, B2 helps the body convert carbohydrate into energy.
    Vitamin B2 aids in the formulation of growth hormones, a primary factor in muscle health and development. It also contributes to healthy red blood cell production. Red blood cells are the carriers of oxygen to working muscles, making them an integral part of performance. Best Thrive sources: legumes, pseudograins, nuts, brown rice, nutritional yeast, and blackstrap molasses.

vitamin B3
     
    Vitamin B3 is essential for the body’s