RECIPES

Thrive Diet Basics

These recipes are designed to be made ahead of time and kept on hand for use in other Thrive Diet recipes.

EFA Oil Blend

This is a blend of 80 percent hemp oil, 10 percent flaxseed oil, and 10 percent pumpkin seed oil. My EFA oil can be used in place of just hemp oil for variety and for an improved essential fatty acid profile.

8 parts hemp oil

1 part flaxseed oil

1 part pumpkin seed oil

Combine all ingredients.

Keep refrigerated.

Curry Powder

MAKES ¾ CUP

Although some store-bought curry powders are quite good, this mixture guarantees a pungent, authentic flavor. Make up a batch to have on hand as a seasoning for various dishes.

2 tablespoons coriander

2 tablespoons cumin

2 teaspoons cardamom

1 ½ teaspoons cinnamon

1 teaspoon black pepper

1 teaspoon cloves

1 teaspoon nutmeg

1 teaspoon turmeric

½ teaspoon cayenne pepper

Combine all ingredients; store in an air-tight jar.

Variation: Add 2 teaspoons of lime zest for tang.

Nutritional Yeast and Sesame Seed Topping

Since nutritional yeast melts, this topping adds a creamy texture to any warm food. Its flavor closely resembles that of mild cheddar cheese. It can be used in place of Parmesan cheese in any recipe. The high level of B vitamins in the nutritional yeast and the calcium from the sesame seeds make this topping a nutrient-packed boost.

I make a couple of cups of this topping at a time and put it in a cheese shaker so that it’s always handy. Keep in the refrigerator to prevent the oil in the sesame seeds from going rancid.

1 part nutritional yeast flakes

1 part unhulled sesame seeds

Grind nutritional yeast flakes and sesame seeds together in a coffee grinder.

Brazil Nut Sesame “Parmesan Cheese”

MAKES 1 CUP

This is an ideal way to add high-quality fat, protein, and calcium to salads.

1 cup Brazil nuts

1 tablespoon black sesame seeds

1 clove garlic, finely chopped (about 1 teaspoon)

scant ½ teaspoon sea salt

In a food processor, process all ingredients into a crumble-like texture. Store in a sealed container and keep refrigerated for up to 10 days.

Sea Salt and Black Pepper Baked Nuts

MAKES 2 CUPS

Eat these before bed to help improve sleep and speed regeneration after a hard day of training. Walnuts are a good source of tryptophan, a sleep-enhancing amino acid that helps the body produce melatonin. With the release of melatonin, the body will be in a naturally relaxed mode and ready for sleep. Melatonin also helps to slow the brain down, which encourages better-quality sleep. Magnesium from the almonds will relax muscles, and the essential amino acids L-arginine and L-lysine in the walnuts and pine nuts encourage the release of HGH, which will speed recovery while sleeping. Chamomile tea also helps to relax muscles and reduce the risk of cramping during sleep. The result will be not only falling asleep quicker and getting into a deeper sleep phase, but also waking up feeling better rested and ready to train hard again. These baked nuts are also great as a salad topper.

2 tablespoons coconut oil, melted

2 teaspoons coarsely ground black pepper

½ teaspoon coarse sea salt

2 teaspoons chamomile tea, finely ground (optional)

⅔ cup almonds

⅔ cup pine nuts

⅔ cup walnuts

Preheat oven to 250°F. Line a baking tray with parchment paper.

In a large bowl, combine the coconut oil, pepper, and salt (and tea if using); stir well. Add the almonds, pine nuts, and walnuts; mix well.

Spread mixture evenly on the baking tray, scraping any leftover spice mix from the bowl onto the nuts. Bake for 25 to 30 minutes, stirring every 10 to 15 minutes. Remove from oven and let cool. Once cooled, pour nuts into a glass container and seal. Will keep for several months in the refrigerator.

Pancakes

These pancakes are much more filling than the traditional fluffy variety made with refined carbohydrate. Since their base ingredients are a combination of flaxseed, hemp, and pseudograins, they are packed with nourishment.

Following the Thrive Diet principle of cooking only at low heat, and since these pancakes contain essential fatty acids that are destroyed at high heat, they are cooked at a low temperature.

I’ve included baking powder and baking soda in some of these recipes to make the pancakes a bit fluffier. I usually omit both since I prefer denser pancakes, and if you do too, feel free to omit them also.

Agave nectar is a good alternative to maple syrup as a pancake topping.

Buckwheat Pancakes

MAKES 2 LARGE SERVINGS

Lightly flavored with cinnamon and nutmeg, these pancakes taste more like traditional pancakes than the other Thrive Diet pancakes.

1 cup buckwheat flour

¼ cup ground flaxseed

¼ cup hemp flour

2 teaspoons baking powder

1 teaspoon cinnamon

½ teaspoon nutmeg

1 banana

2 cups water

½ cup barley flakes (or buckwheat, sprouted or cooked)

Coconut oil for frying

In a bowl, mix buckwheat flour, flaxseed, hemp flour, baking powder, cinnamon, and nutmeg. In a food processor, process the banana and water while slowly adding the dry ingredients, until mixture is smooth. Stir in the barley flakes with a spoon or spatula.

Lightly oil a pan with coconut oil and heat over medium heat. Pour in the pancake batter to desired pancake size and cook for about 5 minutes or until bubbles begin to appear. Flip and allow to cook for another 5 minutes.

Wild Rice Yam Pancakes

MAKES 2 LARGE SERVINGS

This is a heartier mixture than traditional pancakes, one that will give you a sense of fullness for several hours.

2 cups water

1 cup cooked or sprouted quinoa

1 cup mashed cooked yam

½ cup sprouted or cooked wild rice

¼ cup ground flaxseed

¼ cup ground sesame seeds

2 teaspoons baking powder

½ teaspoon black pepper

Coconut oil for frying

In a food processor, process all ingredients until smooth.

Blueberry Pancakes

MAKES 2 LARGE SERVINGS

These are similar to traditional blueberry pancakes but with usable nutrition.

2 fresh or soaked dried Medjool dates

1 cup blueberries

1 cup Hemp Milk (here)

¾ cup water

½ cup buckwheat flour

½ cup sprouted or cooked quinoa

1 teaspoon baking powder

1 teaspoon baking soda

Sea salt to taste

Coconut oil for frying

In a food processor, process all ingredients until smooth.

Pomegranate Green Tea Pancakes

MAKES 2 LARGE SERVINGS

A flavorful mixture containing antioxidants, this recipe will supply the nutrients needed for a busy day.

2 fresh or soaked dried Medjool dates

1 cup pomegranate seeds (the amount from 1 pomegranate)

1 cup Hemp Milk (here)

¾ cup water

½ cup puffed millet

½ cup rice flour

1 tablespoon finely ground green tea leaves (or 1 teaspoon matcha powder)

1 teaspoon baking powder

1 teaspoon baking soda

Sea salt to taste

Coconut oil for frying

In a food processor, process all ingredients until smooth.

Banana Chocolate Pancakes

MAKES 2 LARGE SERVINGS

Designed with kids in mind, these pancakes are popular for weekday breakfasts. Unlike traditional breakfasts that most children eat, these pancakes are packed with high-quality protein, essential fatty acids, and naturally occurring vitamins and minerals.

2 bananas

2 fresh or soaked dried Medjool dates

1 cup puffed millet

1 cup Chocolate Hemp Milk (here)

1 cup water

½ cup buckwheat flour

¼ cup ground flaxseed

¼ cup hemp flour

¼ cup roasted carob powder

¼ cup unsweetened carob nibs

Sea salt to taste

Coconut oil for frying

In a food processor, process all ingredients until smooth.

Spicy Cocoa Pancakes

MAKES 2 LARGE SERVINGS

The cayenne gives these nutrient-packed pancakes a bit of heat and encourages blood flow.

2 bananas

1 Medjool date

½ cup buckwheat flour

½ cup sprouted or cooked quinoa

¼ cup roasted carob powder

¼ cup ground flaxseed

¼ cup hemp flour

½ teaspoon cayenne pepper

Sea salt to taste

Coconut oil for frying

In a food processor, process all ingredients until smooth.

Cereals

Cereals are one of the most popular breakfast foods in North America, and for good reason. They are tasty, fast and easy to prepare, and come in a variety of flavors and textures. The problem is that most commercial versions don’t offer nutrient density and certainly don’t provide balanced nutrition. This usually means you’re hungry not long after eating a bowl of cereal.

Thrive Diet cereals consist of fiber, protein, and essential fatty acids, along with many whole-food source vitamins and minerals. This gives them staying power.

Banana Ginger Pear Cereal

MAKES 1 LARGE SERVING

On the mornings that I have slightly more time, I’ll often make Banana Ginger Pear Cereal as a change from my usual smoothie. It is still quick to prepare and makes for a balanced meal. Since most commercial cereals are based on refined grains and laden with sugar, this is a far superior option. To make this cereal even more nutritious, top with an energy bar (recipes begin here), cut into small pieces.

1 banana

1 pear

1 Medjool date

¼ cup almonds

1 tablespoon ground flaxseed

1 tablespoon hemp flour

½ tablespoon roasted carob powder (or cacao nibs to make cereal 100% raw)

½ tablespoon grated fresh ginger

Slice banana into bite-size pieces. Core pear and slice into bite-size pieces. Pit and cut date into small pieces. Chop almonds into desired size. Combine all ingredients in a bowl; stir. Top with Hemp Milk (here) or Rooibos Almond Milk (here).

Variation: Add ½ cup sprouted buckwheat or quinoa.

Toasted Apple Cinnamon Cereal

MAKES 4 CUPS OR ABOUT 5 SERVINGS

This is an excellent cereal in terms of nutritional balance. Unlike many commercial cereals, this one has lots of fiber, complete protein, essential fatty acids, and calcium.

½ apple, diced

1 cup oats (or cooked or sprouted quinoa to make cereal gluten-free)

½ cup diced almonds

½ cup ground flaxseed

½ cup hemp flour

½ cup unhulled sesame seeds

½ cup sunflower seeds

1 ½ teaspoons cinnamon

¼ teaspoon nutmeg

¼ teaspoon ground stevia leaf

¼ teaspoon sea salt

¼ cup hemp oil or EFA Oil Blend (here)

¼ cup molasses

2 tablespoons apple juice

Preheat oven to 250°F.

Combine apple, oats, almonds, ground flaxseed, hemp flour, sesame seeds, sunflower seeds, cinnamon, nutmeg, stevia, and sea salt. Blend together hemp oil, molasses, and apple juice. Combine liquid and dry ingredients, mixing well.

Spread on a baking tray lightly oiled with coconut oil. Bake for 1 hour. Let cool, then break into pieces.

Keep refrigerated for up to 2 weeks.

Smoothies

The Basics

Ideally, a smoothie will contain all the nutrients of a complete meal. The protein should be from an easily digestible source; otherwise, one of the health-promoting benefits a smoothie offers—ease of digestibility—will be reduced. The protein is best obtained from whole food that has a high pH, and at least a portion of it should be derived from a raw source, such as hemp. Raw hemp protein is packed with live enzymes that improve digestion and absorption, and provides a high amount of complete protein. I always use hemp as my primary protein source when making a smoothie. I also include ground flaxseed, for its omega-3 and omega-6 fatty acids, lignans, and fiber. With these basics, you can make a nutritious, tasty smoothie by simply adding fresh or frozen fruit. The fruit provides a healthy source of carbohydrate, antioxidants, and enzymes. Vega Protein and Greens may be substituted for hemp protein or flaxseed on a 1:1 ratio.

The Next Level

To take these smoothie recipes or your own concoctions to the next level in terms of nutrition, add next-level ingredients. These foods will infuse smoothies with nutrient-rich whole foods. Although none is essential to achieve the results of the Thrive Diet, by including them, the body will realize the benefits more quickly.

Instead of making the smoothie recipes in this book, you may choose to simply use Vega One, a convenient powder formula that I developed. This ready-made smoothie mix embodies the principles of the Thrive Diet and provides all the next-level ingredients in addition to the smoothie basics. It is available in most health food stores and supermarkets.

A Balanced Amino Acid Profile: Rice and Pea Combined with Hemp In an attempt to optimize the nutritional value of my smoothies, I began adding yellow pea and rice protein powder to balance the amino acid profile and improve the quality of protein. When I combined several protein sources, I found that my ability to recover improved dramatically. Improved recovery is an indication that the body has been relieved of stress. I noticed immediate gains in strength and lean muscle retention, even during times of elevated stress. The desire to consume more food dissipated as well, leaving me leaner.

Amino acid levels vary in all protein sources. By synergistically selecting complementary sources and amounts, we can achieve what is known as a flatline profile. The flatline profile of properly combined amino acids is an indicator that all amino acids are being met in substantial quantities and is a broad-spectrum source of protein.

Found predominantly in hemp, edestin is an easily digestible form of protein. Beneficial to the structural integrity of our cells’ DNA, edestin more closely resembles human protein than any other in the plant kingdom. The branch-chain amino acids leucine, isoleucine, and valine are also plentiful in hemp protein. Essential for the repair and building of lean muscle tissue, these branch-chain amino acids are also an integral part of maintaining a healthy metabolic rate.

Hemp protein by itself is complete, but there is still room for improvement. Because it is relatively low in the essential amino acid tryptophan, hemp protein is nicely complemented by rice protein. Prominent in rice protein, tryptophan helps the body fabricate serotonin. With more readily available serotonin in the system, mood will be elevated, resulting in fewer sugar and starch cravings.

Relatively hard to find in the plant kingdom, the amino acid lysine is exceptionally high in yellow pea protein. An essential amino acid, lysine is critical in the body’s production of enzymes, antibodies, and hormones. The body’s ability to maintain correct nitrogen balance and absorb calcium is also reliant on the presence of lysine in the diet. During times of augmented stress, eating lysine-rich foods will help maintain lean muscle tissue.

The combination of hemp, yellow pea, and rice protein is not only complete, it is complementary and synergistic, structured better than any single protein source can ever be. However, because pea protein and rice protein can be difficult to find, the recipes below call simply for hemp protein and ground flaxseed. If you simply follow the 12-Week Meal Plan, you will reap the rewards a variety of properly combined proteins deliver. But if you are able to source these proteins, by all means include them in your smoothies. Add 10 grams (4 teaspoons) of pea protein and 5 grams (2 teaspoons) of rice protein along with the hemp protein.

Maca In my Vega One smoothie mix, I include maca. (I discuss its benefits in detail here.) A root vegetable related to the turnip, maca is an adrenal tonic. Although maca is not an essential part of the Thrive Diet, it is of particular use when feeling depleted, to help speed the rate at which the adrenals can be rebuilt after bouts of high stress. Aside from its myriad nutrients (trace amounts of 31 minerals), maca supplies the body with a non-stimulating form of energy. Maca delivers energy by means of hormonal regulation and adrenal nourishment, not stimulation. As the diet improves, maca’s energy-inducing properties become increasingly apparent.

The principles of the Thrive Diet, of course, are ones of nourishment that extends to the adrenals; maca can speed the process at which they regenerate. Including maca in a smoothie is also a sensible way to help rebuild the adrenal glands after the use of a stimulant such as yerba maté during times of production stress. When I have to perform at a particularly high level, whether for a key workout, race, or the completion of a major project, I sometimes drink yerba maté. It works. I get more energy, but at the expense of my adrenals. Without fail, during these times and immediately afterward, I make sure to have a daily dose of maca to speed the regeneration process. Several of my exercise-specific recipes (here–here) have the option of including yerba maté; if you do, take maca afterward.

Add: 2.5 grams (1 teaspoon) of gelatinized maca.

Chlorella Chlorella is another highly beneficial food that I add to my smoothies. (I discuss chlorella in detail here.) A freshwater algae, chlorella possesses many detoxifying properties that can help speed the rate at which the body rids itself of toxins. The Thrive Diet is one of cleansing; consuming chlorella daily will speed the rate at which that takes place. Toxins are constantly being taken into our bodies with the air we breathe and the food we eat, and the more toxins within our body, the more stress placed on our system as a whole.

Add: 2.5 grams (1 teaspoon) chlorella.

Probiotics Probiotics are the “good” bacteria in our intestines (see the Glossary for a more detailed description). As mentioned in Chapter 1, if nutrient-rich whole foods are not primary in your diet, cravings and overeating will develop. If they persist even once you adhere to a nutrient-rich diet, the problem might be absorption. Once food has been digested in the stomach, it passes into the intestine, where the vitamins and minerals are absorbed for utilization. If good bacteria are not prevalent in the intestine, the absorption process will be hindered. Not being able to utilize vitamin-rich foods is just as bad as not consuming them in the first place.

Too often, when we get a bacterial infection, we are given antibiotics to kill it. The problem with this is that antibiotics also kill good bacteria. Increasingly, antibiotics aren’t working as effectively as they have in the past, as many bacteria have developed a resistance to them. Prevention is the way to go. By consuming probiotics on a weekly basis, your chance of infection—and therefore the need for antibiotics—is greatly reduced. Consistent probiotic use has shown to dramatically improve immune function. You may choose to add non-dairy probiotics, such as store-bought soil-based ones, which come in both capsule and powder form, to your smoothies. Other sources include brown rice miso paste, which you’ll find in a few of the Thrive Diet recipes. It’s not necessary to consume probiotics daily; a few times a week is plenty if you are already eating a healthy diet that does not combat probiotics.

Add: ¼ teaspoon soil probiotics.

Extra Essential Fatty Acids Even though the ground flaxseed and hemp protein called for in the smoothie recipes below supply a solid amount of essential fatty acids, you may choose to add oil as well. As with the salad dressings, hemp is a good option, but a blend of several oils will ensure diversity among nutrients. I’ll often mix hemp oil with flaxseed and pumpkin seed oils. You’ll find the recipe for this blend, which I call EFA Oil Blend, here.

Variation

One of the best things about smoothies other than their nutritional density and convenience is the variety that they offer. I’ve provided a few of my favorite recipes below, but feel free to get creative and use other fruits and vegetables, in any combination. For times when you feel especially hungry, add sprouted buckwheat or other pseudograin. When you start with base ingredients that deliver high-quality protein and essential fatty acids, such as hemp and flaxseed, you can’t go wrong no matter what fruits and vegetables you add.

I use fresh fruit when it’s in season. Frozen fruit is a good alternative—look for frozen fruit that does not contain any preservatives; it is pretty much on par with its fresh counterpart. I usually peel and freeze bananas ahead of time so that I have a handy supply at all times. Adding them frozen to the smoothie is like adding a form of ice, and it helps blend all the ingredients together for a smooth, thick consistency. You can also substitute ice cubes for some of the water. Using frozen fruit and ice cubes makes the smoothies thicker, which seems to ward off hunger even longer. For extra flavor and electrolytes, substitute coconut water for water in any of the smoothie recipes.

Almond Oat Smoothie (source of clean carbohydrate and good-quality fat)

MAKES 2 SERVINGS

This is an ideal smoothie for days when you find you’re too busy to eat. The starchy carbohydrate from the oats, good fat from the almonds, and protein from the protein powder will help you maintain muscle when you’re on the go (or doing lots of aerobic exercise) and don’t want to lose weight.

1 ½ cups Nut and Seed Milk (here) or Hemp Milk (here)

½ cup vanilla-flavor plant-based protein (I use Vega One)

½ cup old-fashioned rolled oats

⅓ cup almonds

1 teaspoon coconut nectar

½ teaspoon cinnamon

Pinch of sea salt

In a blender, combine all ingredients and blend until smooth.

Ginger Pear Smoothie (inflammation reducer)

MAKES ABOUT 3 CUPS, OR 2 SERVINGS

This is a refreshingly crisp smoothie. It’s not too sweet, although the riper the pear, the sweeter it will be. If you want it sweeter, add one or two fresh or soaked dried dates.

1 banana

½ pear, cored

2 cups cold water (or 1 ½ cups water plus 1 cup ice)

1 tablespoon ground flaxseed

1 tablespoon hemp protein

1 tablespoon grated ginger

In a blender, combine all ingredients and blend until smooth.

Can be kept refrigerated for up to 3 days, though best when fresh.

Chocolate Almond Smoothie (antioxidant-rich)

MAKES ABOUT 3 ½ CUPS, OR 2 LARGE SERVINGS

This is a satisfying smoothie that will keep the hunger away for hours.

1 banana

2 fresh or soaked dried Medjool dates

2 cups cold water (or 1 ½ cups water plus 1 cup ice)

¼ cup almonds (or 2 tablespoons raw almond butter)

1 tablespoon ground flaxseed

1 tablespoon hemp protein

1 tablespoon roasted carob powder (or cacao nibs to make smoothie 100% raw)

In a blender, combine all ingredients and blend until smooth.

Can be kept refrigerated for up to 3 days, though best when fresh.

Tropical Pineapple Mango Smoothie (quick, non-stimulating energy)

MAKES ABOUT 3 ½ CUPS, OR 2 LARGE SERVINGS

Bromelain in pineapple is an active digestive enzyme that will help speed digestion. This is a good smoothie when you’re on the go or after a hard workout, when the body is fatigued, since it is digested even more quickly than the others.

1 banana

2 fresh or soaked dried Medjool dates

2 cups cold water (or 1 ½ cups water plus 1 cup ice)

½ medium mango

½ cup pineapple

1 tablespoon ground flaxseed

1 tablespoon hemp protein

1 tablespoon coconut oil

In a blender, combine all ingredients and blend until smooth.

Can be kept refrigerated for up to 3 days, though best when fresh.

Blueberry Rooibos Antioxidant Smoothie (antioxidant-rich)

MAKES ABOUT 3 ½ CUPS, OR 2 LARGE SERVINGS

The many antioxidants in this smoothie will mop up cell-damaging free radicals produced by stress.

1 banana

2 cups cold water (or 1 ½ cups water plus 1 cup ice)

½ cup blueberries

1 tablespoon ground flaxseed

1 tablespoon hemp protein

1 tablespoon agave nectar

1 tablespoon hemp oil or EFA Oil Blend (here)

2 teaspoons ground rooibos

In a blender, combine all ingredients and blend until smooth.

Can be kept refrigerated for up to 3 days, though best when fresh.

Blood Builder Smoothie (iron-rich)

MAKES ABOUT 3 ½ CUPS, OR 2 LARGE SERVINGS

The vitamin C–rich orange in this smoothie will help the body absorb the iron of the pumpkin seeds.

1 banana

1 orange

2 cups cold water (or 1 ½ cups water plus 1 cup ice)

2 tablespoons pumpkin seeds

1 tablespoon ground flaxseed

1 tablespoon hemp protein

1 tablespoon agave nectar

1 tablespoon hemp oil or EFA Oil Blend (here)

¼ teaspoon cloves

In a blender, combine all ingredients and blend until smooth.

Can be kept refrigerated for up to 3 days, though best when fresh.

Hemoglobin-Booster Smoothie (helps maintain and build bone health)

MAKES 2 SERVINGS

Vitamin C from the pineapple and lime help with the absorption of the iron that’s in pumpkin seeds and spinach. I drink a smoothie like this at least three times a week, to maintain my iron levels and therefore my blood’s ability to transport oxygen to my muscles.

2 handfuls spinach

1 cup cubed frozen pineapple

½ cup parsley

½ cup vanilla-flavor plant-based protein (I use Vega One)

2 tablespoons soaked pumpkin seeds

1 ½ cups water

Juice of 1 lime

In a blender, combine all ingredients and blend until smooth.

Mango Lime Hot Pepper Smoothie (immune booster)

MAKES ABOUT 3 ½ CUPS, OR 2 LARGE SERVINGS

This smoothie will help get the blood flowing more quickly, creating a feeling of warmth. Its high level of vitamin A and vitamin C help keep the immune system strong while also supporting red and white blood cell production.

Juice of 1 lime

1 banana

1 mango

½ jalapeño

2 cups cold water (or 1 ½ cups water plus 1 cup ice)

1 tablespoon ground flaxseed

1 tablespoon hemp protein

1 tablespoon agave nectar

1 tablespoon hemp oil or EFA Oil Blend (here)

In a blender, combine all ingredients and blend until smooth.

Can be kept refrigerated for up to 3 days, though best when fresh.

Pomegranate Smoothie (antioxidant-rich)

MAKES ABOUT 3 ½ CUPS, OR 2 LARGE SERVINGS

This is a simple, refreshing smoothie.

1 banana

1 Medjool date

2 cups cold water (or 1 ½ cups water plus 1 cup ice)

1 cup pomegranate seeds (the amount from 1 pomegranate)

1 tablespoon ground flaxseed

1 tablespoon hemp protein

1 tablespoon hemp oil or EFA Oil Blend (here)

½ teaspoon cayenne pepper

In a blender, combine all ingredients and blend until smooth.

Can be kept refrigerated for up to 3 days, though best when fresh.

Green Smoothies

These smoothies are a bit of a departure from the others since they include leafy green vegetables.

Extreme Green Smoothie (alkaline-forming inflammation reducer)

MAKES 2 SERVINGS

This is an alkaline-forming, chlorophyll- and mineral-rich smoothie that will keep you well hydrated and give you sustainable energy. Celery, kale, arugula, and cucumber are exceptionally high in minerals, which are essential to hydration. The good fat from the avocado, along with the protein in the powder, will stabilize energy levels.

1 handful spinach

1 handful kale

1 handful arugula

½ avocado, pit and skin removed

2-inch piece of cucumber

2 ribs celery

½ cup vanilla-flavor plant-based protein (I use Vega One)

½ cup water

Juice of ½ lemon

½ teaspoon grated fresh ginger

In a blender, combine all ingredients and blend until smooth.

Sweet Green Smoothie (chlorophyll-rich)

MAKES ABOUT 3 ½ CUPS, OR 2 LARGE SERVINGS

Romaine lettuce is rich in chlorophyll and surprisingly sweet. Blended with melon, it gives this smoothie an especially fresh taste.

6 leaves romaine lettuce

2 fresh or soaked dried dates

2 cups water

1 cup honeydew melon

1 tablespoon ground flaxseed

1 tablespoon hemp protein

½ tablespoon grated fresh ginger

In a blender, combine all ingredients and blend until smooth.

Can be kept refrigerated for up to 3 days, though best when fresh.

Kale Calcium Boost Smoothie (calcium-rich)

MAKES ABOUT 3 ½ CUPS, OR 2 LARGE SERVINGS

This smoothie is high in calcium thanks to the kale and the sesame seeds of the tahini.

3 leaves kale

1 apple, cored

1 Medjool date

2 cups water

1 tablespoon ground flaxseed

1 tablespoon hemp protein

1 tablespoon tahini

In a blender, combine all ingredients and blend until smooth.

Can be kept refrigerated for up to 3 days, though best when fresh.

Smoothie Bowls

Smoothie bowls are a popular alternative to smoothies to add variety to your diet. Top them with a wide range of nutrient-dense foods to keep them interesting.

Pineapple, Banana, and Hemp Smoothie Bowl

MAKES 2 LARGE SERVINGS

This is a delicious classic tropical smoothie bowl, with the added nutrition of hemp.

1 cup frozen pineapple

1 large banana, frozen

½ cup water

2 tablespoons pea, hemp, or rice protein powder (or vanilla- or berry-flavor Vega Sport Performance Protein)

½ mango, thinly sliced

2 tablespoons hemp seeds

¼ cup puffed millet

In a blender, combine the pineapple, banana, water, and protein; blend until smooth. Pour into a bowl and top with the mango, hemp seeds, and puffed millet.

Functional Nut Butter Berry Smoothie Bowl

MAKES 2 LARGE SERVINGS

This bowl is packed with good-quality fat that will keep you satiated longer than regular smoothie bowls. I eat this one before long, low-intensity bike rides to maximize my fat-burning efficiency. It’s also ideal when eaten before long hikes or other lower-intensity activities.

1 large banana, peeled and frozen

1 ½ cups frozen raspberries

½ cup Nut and Seed Milk (here) or Hemp Milk (here)

2 tablespoons pea, hemp, or rice protein powder (or vanilla-flavor Vega Sport Performance Protein)

2 tablespoons Functional Nut and Seed Butter (here)

2 ice cubes

½ cup frozen blueberries

¼ cup almonds, chopped

2 tablespoons unsweetened shredded coconut

In a blender, combine the banana, 1 cup of the raspberries, Nut and Seed Milk, protein, Functional Nut and Seed Butter, and ice cubes; blend until smooth. Pour into a bowl and top with the blueberries, almonds, coconut, and remaining ½ cup raspberries. Add maple syrup for added sweetness, if desired.

Banana Avocado Ice Cream Smoothie Bowl

MAKES 2 SERVINGS

Good fats, complete protein, and mineral-rich ingredients make this one of the most nutrient-dense smoothie bowls you can make.

1 cup Nut and Seed Milk (here) or Hemp Milk (here)

1 cup ice cubes

1 banana, peeled and frozen

¼ avocado, pit and skin removed

1 cup kale

½ cup vanilla-flavor plant-based protein (I use Vega One)

½ teaspoon cinnamon

Topping Options

2 tablespoons nuts or seeds

1 banana, sliced

1 tablespoon Functional Nut and Seed Butter (here)

1 cup seasonal, local berries

¼ cup coconut flakes

Place the Nut and Seed Milk and ice cubes in a blender. Turn blender on low and slowly feed in the banana, avocado, kale, protein, and cinnamon; blend to desired consistency. Pour into a bowl and add desired toppings.

Antioxidant-Rich Mixed Berry Smoothie Bowl

MAKES 2 LARGE SERVINGS

This bowl is ideal after a workout. The antioxidants in the berries help combat free radical damage created by the increased oxygen demand of exercise.

1 ½ cups frozen mixed berries (such as strawberries, raspberries, and blueberries)

¼ cup water

2 tablespoons pea, hemp, or rice protein powder (or berry-flavor Vega Sport Performance Protein)

¼ cup plant-based yogurt (So Delicious or Silk), plus additional for topping

½ cup sprouted cereal (such as One Degree or Kashi)

½ cup blueberries

2 tablespoons dried mulberries

2 tablespoons hemp seeds

In a blender, combine the frozen berries, water, protein, and yogurt; blend until smooth. Pour into a bowl and top with cereal, blueberries, mulberries, hemp seeds, and more yogurt.

Energy Bars

These bars are the healthiest and among the easiest and least time-consuming to prepare. No cooking is required—only a food processor. As you can see from the recipes, these bars are in sharp contrast to commercial energy bars. They are high net-gain bars that don’t simply stimulate; they provide nourishment that delivers sustainable energy. I have made these bars for myself since the mid-1990s. In fact, the recipes that follow are what have evolved into the Vega One Bar that is available in most health food stores and some supermarkets.

Since the moisture content in berries and dates varies slightly, if the mixture is too moist to form into a solid bar, add more of a dry ingredient. If too dry, either add more wet ingredients such as berries or a small amount of water to even it out.

I eat a bar or two a day, so I make a big batch at one time, usually about once a month. I individually wrap each bar and store them in the freezer, easy to grab as I head out the door. Also, these bars will not freeze solid, so you can eat them straight from the freezer—no thawing required. This is an added bonus when taking them along for winter sports, like skiing: These bars stay supple and chewy, whereas many commercial bars freeze solid. On a hot day, a cold bar is as refreshing as ice cream.

You will notice that some of the recipes call for roasted carob powder. As I explain here, the flavor of raw carob is quite mild. If you want the recipe to be 100 percent raw, use cacao nibs (also called raw chocolate) if you can find them. (Be aware that they contain a bit of caffeine.)

Follow the procedure for all the energy bar recipes as written. Using a food processor, you’ll process all ingredients until desired texture is reached. If you prefer a uniformly smooth bar, process longer. If you would rather a bar with more crunch and texture, blend for less time. Generally, if I’m making them specifically to be eaten during physical activity, such as long training rides, I’ll blend the mixture until it is smooth, as this will reduce the amount of chewing required. However, for variety, I’ll also be sure to make a few batches at the same time that are crunchier, to eat as a regular snack.

Chocolate Blueberry Energy Bars

MAKES APPROXIMATELY 12 1-¾ OUNCE BARS

High in antioxidants and flavonoids, these bars help reduce free radical damage in the body and improve cellular recovery.

1 cup fresh or soaked dried Medjool dates

¼ cup almonds

¼ cup blueberries

¼ cup roasted carob powder (or cacao powder to make 100% raw)

¼ cup ground flaxseed

¼ cup hemp protein

¼ cup unhulled sesame seeds

1 teaspoon fresh lemon juice

½ teaspoon lemon zest

Sea salt to taste

½ cup sprouted or cooked buckwheat (optional)

½ cup frozen blueberries

In a food processor, process all ingredients except the buckwheat and frozen blueberries until desired texture is reached.

Remove mixture from the food processor and put on a clean surface. Work buckwheat and frozen blueberries into the mixture by hand. There are two ways to shape the bars: You can roll the mixture into several balls, or shape it into bars.

To shape into balls, use a tablespoon or your hands to scoop the mixture. Roll mixture between the palms of your hands to form a ball.

To shape as bars, flatten the mixture on a clean surface with your hands. Place plastic wrap over top; with a rolling pin, roll mixture to desired bar thickness. Cut mixture into bars. Alternatively, form mixture into a brick; cut as though slicing bread.

As the bars dry, they become easier to handle.

Ginger Pear Energy Bars

MAKES APPROXIMATELY 12 1-¾ OUNCE BARS

A refreshing, crisp-tasting bar with lots of nutrients and ginger to help fight inflammation and improve digestion.

1 small pear, cored

¾ cup fresh or soaked dried Medjool dates

½ cup sunflower seeds

¼ cup ground flaxseed

¼ cup hemp flour

¼ cup walnuts

2 tablespoons grated fresh ginger

Sea salt to taste

2 tablespoons sesame seeds

In a food processor, process all ingredients together except the sesame seeds until desired texture is reached.

Remove mixture from the food processor and put on a clean surface. Cover mixture in sesame seeds before shaping. There are two ways to shape the bars: You can roll the mixture into several balls, or shape it into bars.

To shape into balls, use a tablespoon or your hands to scoop the mixture. Roll mixture between the palms of your hands to form a ball.

As the bars dry, they become easier to handle.

Apple Cinnamon Energy Bars

MAKES APPROXIMATELY 12 1-¾ OUNCE BARS

These bars have a more traditional flavor than the others, yet the same health benefits as a nutrient-dense raw bar.

1 small apple, cored

1 cup fresh or soaked dried Medjool dates

½ cup soaked or cooked quinoa

¼ cup almonds

¼ cup ground flaxseed

¼ cup hemp flour

2 teaspoons cinnamon

½ teaspoon nutmeg

Sea salt to taste

In a food processor, process all ingredients until desired texture is reached.

Remove mixture from the food processor and put on a clean surface. There are two ways to shape the bars: You can roll the mixture into several balls, or shape it into bars.

To shape into balls, use a tablespoon or your hands to scoop the mixture. Roll mixture between the palms of your hands to form a ball.

As the bars dry, they become easier to handle.

Spicy Chocolate Energy Bars

MAKES APPROXIMATELY 12 1-¾ OUNCE BARS

These bars offer the taste of chocolate—with a bit of a bite. The macadamia nuts help replace lost electrolytes while the jalapeño pepper creates a feeling of warmth in the body.

1 small banana

½ jalapeño

¾ cup fresh or soaked dried Medjool dates

½ cup sunflower seeds

¼ cup roasted carob powder (or cacao powder to make 100% raw)

¼ cup ground flaxseed

¼ cup macadamia nuts

Sea salt to taste

2 tablespoons hemp seeds

In a food processor, process all ingredients together except the hemp seeds until desired texture is reached.

Remove mixture from the food processor and put on a clean surface. Cover mixture in hemp seeds before shaping. There are two ways to shape the bars: You can roll the mixture into several balls, or shape it into bars.

To shape into balls, use a tablespoon or your hands to scoop the mixture. Roll mixture between the palms of your hands to form a ball.

As the bars dry, they become easier to handle.

Banana Bread Energy Bars

MAKES APPROXIMATELY 12 1-¾ OUNCE BARS

Cinnamon and nutmeg combined with banana give this bar the taste of traditional banana bread, in a healthy, convenient form.

1 small banana

¾ cup fresh or soaked dried Medjool dates

½ cup puffed millet

½ cup walnuts

¼ cup ground sesame seeds

2 teaspoons cinnamon

½ teaspoon nutmeg

Sea salt to taste

In a food processor, process all ingredients until desired texture is reached.

Remove mixture from the food processor and put on a clean surface. There are two ways to shape the bars: You can roll the mixture into several balls, or shape it into bars.

To shape into balls, use a tablespoon or your hands to scoop the mixture. Roll mixture between the palms of your hands to form a ball.

As the bars dry, they become easier to handle.

Pomegranate Mixed Seed Energy Bars

MAKES APPROXIMATELY 12 1-¾ OUNCE BARS

With a refreshing citrus flavor, these energy bars are nut-free and high in antioxidants. They are also exceptionally easy to digest.

¾ cup fresh or soaked dried Medjool dates

½ cup pomegranate seeds (the amount from ½ pomegranate)

½ cup ground flaxseed

¼ cup hemp seeds

¼ cup sunflower seeds

½ teaspoon lemon zest

Sea salt to taste

¼ cup puffed millet

In a food processor, process all ingredients except the puffed millet until desired texture is reached.

Remove mixture from the food processor and put on a clean surface. Work puffed millet into the mixture by hand. There are two ways to shape the bars: You can roll the mixture into several balls, or shape it into bars.

To shape into balls, use a tablespoon or your hands to scoop the mixture. Roll mixture between the palms of your hands to form a ball.

As the bars dry, they become easier to handle.

Mango Coconut Energy Bars

MAKES APPROXIMATELY 12 1-¾ OUNCE BARS

With a tropical flavor, high electrolyte content, and energy-producing coconut, these bars are ideal for long physically demanding days.

¾ cup fresh or soaked dried Medjool dates

½ cup chopped mango

½ cup ground flaxseed

½ cup soaked or cooked quinoa

¼ cup macadamia nuts

1 teaspoon cinnamon

1 teaspoon lemon zest

Sea salt to taste

¼ cup shredded coconut

In a food processor, process all ingredients except the coconut until desired texture is reached.

Remove mixture from the food processor and put on a clean surface. Work coconut into the mixture by hand. There are two ways to shape the bars: You can roll the mixture into several balls, or shape it into bars.

To shape into balls, use a tablespoon or your hands to scoop the mixture. Roll mixture between the palms of your hands to form a ball.

As the bars dry, they become easier to handle.

Citrus Papaya Yerba Maté Energy Bars

MAKES APPROXIMATELY 12 1-¾ OUNCE BARS

For times when you need extra energy, these yerba maté bars will provide it instantly, and their balanced nutrition will keep you going. Since papaya aids in digestion, these are especially good before exercise.

Zest of ½ lemon

Zest of ¼ lime

2 strips dulse (about ¼ cup, tightly packed)

¾ cup fresh or soaked dried Medjool dates

½ cup puffed millet

½ cup ground flaxseed

¼ cup sunflower seeds

2 teaspoons ground yerba maté

2 teaspoons agave nectar

1 tablespoon buckwheat flour

½ cup frozen papaya, small dice

In a food processor, process all ingredients except the buckwheat and frozen papaya until desired texture is reached.

Remove mixture from the food processor and put on a clean surface. Work buckwheat and frozen papaya into the mixture by hand. There are two ways to shape the bars: You can roll the mixture into several balls, or shape it into bars.

To shape into balls, use a tablespoon or your hands to scoop the mixture. Roll mixture between the palms of your hands to form a ball.

As the bars dry, they become easier to handle.

Burgers

Thrive Diet burgers are among the fastest and easiest burgers to make, especially when served raw, as these are. They can be made, from start to finish, in about 10 minutes. Although these burgers are delicious and full of nutrition whether raw or cooked, they retain their enzyme content when raw. I opt for the raw version 8 out of 10 times.

I’ve kept the flavor of these burgers mild so that they readily go with condiments. Topping them with Black Bean Lime Salsa (here) or Mango Chutney (here), or even drizzling them with one of the Thrive Diet salad dressings (recipes begin here) is a good way to dress them up. Also, if you prefer even more flavor, you can substitute the vinegar and the oil component of each recipe with one of the salad dressings. This will instantly infuse the burgers with more flavor. These are hearty, nutrient-dense patties, so one with a mixed-green salad is usually enough for a meal. They can also be served on a whole-wheat bun.

Almond Flaxseed Burger

MAKES 2 MEDIUM PATTIES

Filling and omega-rich, this burger will keep you satiated for hours.

2 cloves garlic

1 cup almonds

½ cup ground flaxseed

2 tablespoons balsamic vinegar

2 tablespoons coconut oil, hemp oil, or EFA Oil Blend (here)

Sea salt to taste

Coconut oil for frying

Put all ingredients into a food processor. Process until well blended. Process less if you prefer a coarser texture. Form into 2 patties.

Serve raw or, if you prefer to cook them, lightly cover with coconut oil and bake at 300°F for 35 minutes. Alternatively, lightly fry over medium heat until golden brown, flipping once.

Walnut Hemp Burger

MAKES 2 MEDIUM PATTIES

High in protein and omega-3, this burger will fill you up, and keep you full.

1 cup walnuts

½ cup hemp seeds

2 tablespoons apple cider vinegar

2 tablespoons coconut oil, hemp oil, or EFA Oil Blend (here)

½ teaspoon basil

½ teaspoon oregano

Sea salt to taste

Coconut oil for frying

Put all ingredients into a food processor. Process until well blended. Process less if you prefer a coarser texture. Form into 2 patties.

Serve raw or, if you prefer to cook them, lightly cover with coconut oil and bake at 300°F for 35 minutes. Alternatively, lightly fry over medium heat until golden brown, flipping once.

Pecan Sunflower Burger

MAKES 2 MEDIUM PATTIES

Ideally eaten after long, low-intensity training, this burger will put an end to big hunger.

1 cup pecans

½ cup ground sunflower seeds

2 tablespoons apple cider vinegar

2 tablespoons coconut oil, hemp oil, or EFA Oil Blend (here)

½ teaspoon chili flakes

¼ teaspoon cayenne pepper

Sea salt to taste

Coconut oil for frying

Put all ingredients into a food processor. Process until well blended. Process less if you prefer a coarser texture. Form into 2 patties.

Serve raw or, if you prefer to cook them, lightly cover with coconut oil and bake at 300°F for 35 minutes. Alternatively, lightly fry over medium heat until golden brown, flipping once.

Turmeric Lentil Beet Burger

MAKES 2 PATTIES

This is an ideal inflammation-reducing post-workout meal. The turmeric and ginger work synergistically to reduce inflammation, while the beet increases nitrous oxide production, dilating blood vessels and allowing nutrition to reach all parts of the body in less time.

1 teaspoon coconut oil, plus additional for frying

1 red onion, diced

½ beet, diced

1 tablespoon grated fresh turmeric

1 tablespoon grated fresh ginger

4 cups cooked lentils

½ bunch cilantro, chopped

Sea salt to taste

In a frying pan, heat 1 teaspoon coconut oil over medium heat. Add onion, beet, turmeric, and ginger; sauté for 5 to 7 minutes or until tender. Remove from heat.

In a food processor, combine onion mixture with lentils, cilantro, and salt; process until puréed. Form into 2 patties.

Heat coconut oil in a frying pan over medium heat. Fry patties for 4 to 5 minutes on each side, flipping once.

Pizzas

I hesitate to even call these pizzas. They bear little resemblance to traditional pizza, other than the way they are served.

Thrive Diet pizza crusts are easy to make and take only a few minutes. Since they are thin crusts, no yeast is needed and therefore they don’t need time to rise. Also, since the crusts are wheat-free and gluten-free, no kneading is required. As a result, they are fairly crispy; eating them with a fork and knife is the way to go. The recipes below are packed with nutrition and offer a wide variety of flavor and texture. Some are crispy while others more closely resemble traditional pizza crust. The diversity keeps mealtime interesting.

Each recipe makes enough to cover one standard-size (11-by-15-inch) baking tray.

Not only are these crusts wheat-free, gluten-free, and yeast-free, they are even grain-free. Their base is made with a combination of seeds, legumes, and vegetables, which yields high-density nutrition.

As with the salad dressings and dips, I list hemp oil as the oil of choice in pizza crusts. Hemp is an excellent oil to use; however, as with other recipes, an oil blend is ideal. While hemp oil alone will produce a positive result, the nutritional value is improved by using the EFA Oil Blend (here). Since the pizzas are not cooked above 300°F, oils rich in essential fatty acids will remain in a healthy state.

The toppings that I have paired with each crust are among my favorites. However, they can be altered to suit your own taste. Feel free to swap toppings between recipes and even make creations of your own using this simple pizza-making technique. Vegetables are the base of the Thrive Diet, and so again feel free to use any combination and variety for your creations. If you prefer more vegetables than the recipes call for, simply add more.

As the pizza sauce, I use either the Spicy Sun-Dried Tomato Marinara Sauce (here), or the Sweet Pepper Hemp Pesto (here). These sauces go well with any of the crusts. To add variety, use any of the salad dressings as a pizza sauce. Just blend in ground sunflower seeds, tahini, or even black beans to thicken them. By blending sprouted or cooked black beans or other legumes into the dressings, they take on the texture of a spread and make an intriguing, nutritious pizza sauce. The thickness of the salad dressing will determine the amount of legumes you need to blend in. For most, blend three parts dressing to one part legumes. For a lighter, more neutral taste, try using black-eyed peas instead of black beans—they more readily take on the flavor of the dressing.

To add even more flavor and nutrition to these pizzas, top with Creamy Nutritional Yeast Sauce (here) once out of the oven.

Spicy Black-Eyed Pea Quinoa Pizza

MAKES 1 LARGE PIZZA OR 2 MEDIUM PIZZAS

The crust of this pizza has a smooth, nutty flavor, and a bit of a bite because of the peppers. Nutritionally balanced, it is also filling—it will “stick to you.”

Crust

2 cloves garlic

1 cup cooked or sprouted black-eyed peas

1 cup cooked or sprouted quinoa

½ cup chickpea flour

¼ cup coconut oil, hemp oil, or EFA Oil Blend (here)

1 teaspoon chili flakes

½ teaspoon black pepper

½ teaspoon cayenne pepper

Sea salt to taste

Sauce or Pesto and Topping

Spicy Sun-Dried Tomato Marinara Sauce (here) or Sweet Pepper Hemp Pesto (here)

1 red bell pepper, sliced

½ onion, diced

½ medium sweet potato, finely sliced or grated

1 cup cauliflower florets

½ cup grated beet

1 teaspoon chili flakes

Preheat oven to 300°F.

In a food processor, process all crust ingredients until mixture starts to form a ball. Lightly oil a baking tray with coconut oil. Spread mixture on the tray to about ¼ inch thick (it can be thicker or thinner if you prefer).

Spread Spicy Sun-Dried Tomato Marinara Sauce or Sweet Pepper Hemp Pesto on crust. Add toppings.

Bake for about 45 minutes. Baking time will vary slightly depending on the moisture content of the vegetables and the desired crispness of the pizza.

Chickpea Curry Pizza

MAKES 1 LARGE PIZZA OR 2 MEDIUM PIZZAS

With its mild curry flavor, this pizza crust is nicely complemented by Spicy Sun-Dried Tomato Marinara Sauce (here) or Sweet Pepper Hemp Pesto (here) and topped with sweet potato slices.

Crust

2 cups ground sunflower seeds

1 cup cooked or sprouted chickpeas

¼ cup coconut oil, hemp oil, or EFA Oil Blend (here)

1 teaspoon cumin

1 teaspoon Curry Powder (here)

½ teaspoon turmeric

Sea salt to taste

Sauce or Pesto and Topping

Spicy Sun-Dried Tomato Marinara Sauce (here) or Sweet Pepper Hemp Pesto (here)

½ medium sweet potato, finely sliced or grated

½ onion, diced

1 cup broccoli florets

1 cup cauliflower florets

1 cup sunflower seed sprouts

Preheat oven to 300°F.

Spread Spicy Sun-Dried Tomato Marinara Sauce or Sweet Pepper Hemp Pesto on crust. Add toppings.

Bake for about 45 minutes. Baking time will vary slightly depending on the moisture content of the vegetables and the desired crispness of the pizza.

Adzuki Bean Quinoa Sesame Pizza

MAKES 1 LARGE PIZZA OR 2 MEDIUM PIZZAS

Another heavier crust, this one keeps you full a long time. With its rich assortment of amino acids, it is especially good to eat at the end of a physically demanding day.

Crust

1 cup cooked or sprouted adzuki beans

1 cup cooked or sprouted quinoa

½ cup ground sesame seeds

¼ cup coconut oil, hemp oil, or EFA Oil Blend (here)

2 tablespoons dulse flakes

Sauce or Pesto and Topping

Spicy Sun-Dried Tomato Marinara Sauce (here) or Sweet Pepper Hemp Pesto (here)

1 cucumber, sliced

½ onion, diced

4 strips dulse (about ½ cup tightly packed)

1 cup bean sprouts

½ cup chopped fresh basil

½ cup chopped green onions

Preheat oven to 300°F.

Spread Spicy Sun-Dried Tomato Marinara Sauce or Sweet Pepper Hemp Pesto on crust. Add toppings.

Bake for about 45 minutes. Baking time will vary slightly depending on the moisture content of the vegetables and the desired crispness of the pizza.

Sunflower Seed Beet Pizza

MAKES 1 LARGE PIZZA OR 2 MEDIUM PIZZAS

The crust of this pizza is lighter tasting, with a distinct beet flavor. Beets are alkaline-forming, so this is a good one to make when your stress level is high.

Crust

2 cups ground sunflower seeds

1 cup grated beet

¼ cup coconut oil, hemp oil, or EFA Oil Blend (here)

½ teaspoon parsley

Sea salt to taste

Sauce or Pesto and Topping

Spicy Sun-Dried Tomato Marinara Sauce (here) or Sweet Pepper Hemp Pesto (here)

1 tomato, sliced

½ Spanish onion, diced

1 cup chopped celery

½ cup chopped fresh basil

½ cup grated carrot

½ cup chopped green onions

Preheat oven to 300°F.

Spread Spicy Sun-Dried Tomato Marinara Sauce or Sweet Pepper Hemp Pesto on crust. Add toppings.

Bake for about 45 minutes. Baking time will vary slightly depending on the moisture content of the vegetables and the desired crispness of the pizza.

Sweet Potato Sesame Pizza

MAKES 1 LARGE PIZZA OR 2 MEDIUM PIZZAS

This pizza’s crust is rich in calcium and phosphorus. It is especially good with Green Tea Miso Gravy (here) used as the sauce.

Crust

1 cup ground sesame seeds

1 cup grated sweet potato

½ cup chickpea flour

¼ cup coconut oil, hemp oil, or EFA Oil Blend (here)

1 tablespoon garlic

1 teaspoon dried basil

Sea salt to taste

Sauce or Pesto and Topping

Spicy Sun-Dried Tomato Marinara Sauce (here) or Sweet Pepper Hemp Pesto (here)

1 tomato, sliced

½ onion, diced

1 cup chopped red bell peppers

½ cup grated beet

½ cup chopped green onions

1 teaspoon oregano (or 1 tablespoon fresh)

1 teaspoon thyme (or 1 tablespoon fresh)

Preheat oven to 300°F.

Spread Spicy Sun-Dried Tomato Marinara Sauce or Sweet Pepper Hemp Pesto on crust. Add toppings.

Bake for about 45 minutes. Baking time will vary slightly depending on the moisture content of the vegetables and the desired crispness of the pizza.

Chili Kidney Bean Pizza

MAKES 1 LARGE PIZZA OR 2 MEDIUM PIZZAS

A particularly filling pizza, this one will keep you going strong for hours.

Crust

1 ½ cups cooked brown rice

1 ½ cups kidney beans

¼ cup coconut oil, hemp oil, or EFA Oil Blend (here)

1 tablespoon chili powder

1 teaspoon chili flakes

Sea salt to taste

Sauce or Pesto and Topping

Spicy Sun-Dried Tomato Marinara Sauce (here) or Sweet Pepper Hemp Pesto (here)

1 tomato, sliced

½ onion, diced

1 cup chopped bell peppers (any color)

½ cup grated carrot

½ cup chopped green onions

1 teaspoon oregano (or 1 tablespoon fresh)

1 teaspoon thyme (or 1 tablespoon fresh)

Preheat oven to 300°F.

Spread Spicy Sun-Dried Tomato Marinara Sauce or Sweet Pepper Hemp Pesto on crust. Add toppings.

Bake for about 45 minutes. Baking time will vary slightly depending on the moisture content of the vegetables and the desired crispness of the pizza.

Curry Lentil Rice Pizza

MAKES 1 LARGE PIZZA OR 2 MEDIUM PIZZAS

This recipe features the familiar combination of curry, lentils, and rice in a form it’s not usually found—pizza crust.

Crust

1 ½ cups cooked brown rice

1 ½ cups ground lentils

¼ cup coconut oil, hemp oil, or EFA Oil Blend (here)

2 teaspoons Curry Powder (here)

1 teaspoon basil

Sea salt to taste

Sauce or Pesto and Topping

Spicy Sun-Dried Tomato Marinara Sauce (here) or Sweet Pepper Hemp Pesto (here)

1 tomato, sliced

½ Spanish onion, diced

1 cup chopped celery

1 cup chopped red bell peppers

½ cup grated carrot

½ cup chopped green onions

1 teaspoon oregano (or 1 tablespoon fresh)

1 teaspoon thyme (or 1 tablespoon fresh)

Preheat oven to 300°F.

Spread Spicy Sun-Dried Tomato Marinara Sauce or Sweet Pepper Hemp Pesto on crust. Add toppings.

Bake for about 45 minutes. Baking time will vary slightly depending on the moisture content of the vegetables and the desired crispness of the pizza.

Millet Lentil Rooibos Pizza

MAKES 1 LARGE PIZZA OR 2 MEDIUM PIZZAS

This pizza is one of the lighter Thrive Diet pizzas.

Crust

2 cups puffed millet

1 cup cooked or sprouted red lentils

¼ cup coconut oil, hemp oil, or EFA Oil Blend (here)

1 tablespoon ground rooibos

Sea salt to taste

Sauce or Pesto and Topping

Spicy Sun-Dried Tomato Marinara Sauce (here) or Sweet Pepper Hemp Pesto (here)

1 tomato, sliced

1 cup chopped yellow bell pepper

1 cup chopped snow peas

½ cup grated beet

½ cup chopped cilantro

½ cup chopped green onions

1 teaspoon oregano (or 1 tablespoon fresh)

1 teaspoon thyme (or 1 tablespoon fresh)

Preheat oven to 300°F.

Spread Spicy Sun-Dried Tomato Marinara Sauce or Sweet Pepper Hemp Pesto on crust. Add toppings.

Bake for about 45 minutes. Baking time will vary slightly depending on the moisture content of the vegetables and the desired crispness of the pizza.

Wild Rice Split Pea Pizza

MAKES 1 LARGE PIZZA OR 2 MEDIUM PIZZAS

I eat this pizza mostly in the autumn; it just seems to fit with the season.

Crust

1 ½ cups cooked split yellow peas

1 ½ cups cooked or sprouted wild rice

¼ cup coconut oil, hemp oil, or EFA Oil Blend (here)

2 teaspoons basil

1 teaspoon thyme

Sea salt to taste

Sauce or Pesto and Topping

Spicy Sun-Dried Tomato Marinara Sauce (here) or Sweet Pepper Hemp Pesto (here)

½ red onion, diced

1 cup chopped broccoli florets

½ cup chopped green onions

½ cup grated parsnip

1 teaspoon basil (or 1 tablespoon fresh)

1 teaspoon oregano (or 1 tablespoon fresh)

1 teaspoon thyme (or 1 tablespoon fresh)

Preheat oven to 300°F.

Spread Spicy Sun-Dried Tomato Marinara Sauce or Sweet Pepper Hemp Pesto on crust. Add toppings.

Bake for about 45 minutes. Baking time will vary slightly depending on the moisture content of the vegetables and the desired crispness of the pizza.

Vegetables

Packed with vitamins and minerals, these delicious vegetable dishes can be eaten as a meal in themselves or as a side dish with soup and salad.

Ginger Lime Squash

MAKES 2 SERVINGS

To make this a raw dish, substitute an uncooked, finely grated sweet potato or even a zucchini for the squash.

2 cups peeled and cubed (bite-size) squash

2 green onions

1 clove garlic

½ cup chopped or torn cilantro

2 tablespoons hemp oil

1 tablespoon fresh lime juice

½ to 1 tablespoon finely chopped ginger

¼ teaspoon chili flakes

Steam or boil the cubed squash. Meanwhile, finely chop the green onions and the garlic (or use a garlic press).

Let the squash cool. In a bowl, combine all ingredients. For the best flavor, allow to refrigerate for a few hours or overnight.

Walnut Lime Cauliflower

MAKES 2 LARGE SERVINGS

This simple yet flavor-rich vegetable bowl is one of my favorite ways to eat vegetables—steamed with lime.

1 head cauliflower, cut into bite-size pieces

¼ cup hemp oil

2 teaspoons fresh lime juice

Sea salt to taste

¼ cup walnuts, chopped

In a large pot, bring an inch or two of water to a boil over medium-high heat. Place cauliflower in steamer over boiling water; cover and steam until tender-crisp.

While cauliflower is steaming, in a small bowl, stir together the hemp oil, lime juice, and salt.

Transfer cauliflower to a bowl. Add lime-hemp mixture and toss well. Top with walnuts and serve immediately.

Dinosaur Kale Quinoa Wrap

MAKES 1 MEAL-SIZE SERVING OR 3 APPETIZER-SIZE SERVINGS

As a meal or appetizer, this nutrient-dense wrap is surprisingly filling. For the dressing, choose one of the Thrive Diet dressings; recipes begin here. The Balsamic Vinaigrette (here) goes particularly well.

1 avocado

2 Roma tomatoes

1 cucumber

1 large carrot

2 strips dulse (about ¼ cup, tightly packed)

1 cup soaked or cooked quinoa

1 leaf dinosaur kale

3 tablespoons salad dressing

Peel and cube avocado, slice tomatoes and cucumber, and grate carrot. Place, along with the dulse and quinoa, on a leaf of kale. Drizzle salad dressing over top. Roll up, tucking ends in so the wrap is secure. Cut into pieces if desired.

Variation: To serve as a complete meal, add ½ cup black-eyed peas and ½ teaspoon cayenne pepper to the mixture to spice it up.

Dinosaur kale also serves as a good wrap for guacamole combined with either quinoa, puffed millet, or brown rice.

Lemon Ginger Plantain with Dulse

MAKES 1 SERVING

The sugar of the plantain caramelizes and blends with the citrus from the lemon to make for an intriguing, refreshing treat. The riper the plantain, the sweeter it will be. The mineral salt in the dulse really brings out the flavor. Turning crispy when fried, the dulse strips add crunch. Add ginger for a sharper taste. This dish is a nice accompaniment to any salad.

1 plantain

1 tablespoon coconut oil

1 tablespoon fresh lemon juice

4 strips dulse (about ¾ cup, tightly packed)

½ tablespoon finely chopped or grated fresh ginger (optional)

Peel and thinly slice plantain on an angle. Heat coconut oil in frying pan over medium heat. Lightly stir-fry plantain slices until slightly brown. Stir in lemon juice and dulse strips (and ginger if using). Stir-fry until juice has evaporated and dulse is crispy.

Crunchy Cinnamon Plantain Strips

MAKES 1 SERVING

As strips or broken into chips, these are great crunchy snacks, full of complementary flavor. They can be eaten on their own or with a pâté in place of crackers. The Sunflower Seed Pâté (here) is a perfect match.

1 large plantain

½ tablespoon coconut oil

1 teaspoon fresh lemon juice

½ teaspoon cinnamon

¼ teaspoon sea salt

Preheat oven to 300°F.

Peel and thinly slice plantain from end to end; the strips should be long. Place on a baking tray lightly oiled with coconut oil.

If coconut oil is hard, heat until liquid. Combine lemon juice with coconut oil.

Rub a bit of oil and juice mixture on top of each plantain strip. Rub on cinnamon and sea salt.

Bake for 25 minutes.

Zucchini Pasta

MAKES 1 SERVING

Instead of eating starchy, gluten-based pasta, try a raw zucchini one. This can be eaten later in the evening without any concern for packing on the pounds. Plus, it is very easily digested so will not have your digestive system working overtime while you sleep. This “pasta” goes especially well with Spicy Sun-Dried Tomato Marinara Sauce (here).

Other vegetables, including carrots and beets, can be substituted for the zucchini, but they have a more pronounced flavor and may overpower the sauce.

1 zucchini

Use a vegetable peeler to peel the zucchini into strips.

For added flavor and variety, lightly stir-fry with a few flavorful ingredients.

¾ tablespoon coconut oil

1 small clove garlic, finely chopped

1 cup soaked arame

1 tablespoon sesame seeds

Heat coconut oil in a frying pan or wok over medium heat. Add garlic and lightly brown. Add the arame and sesame seeds. Stir-fry for about 3 minutes or until desired texture is reached. The longer it is stir-fried, the crispier the strips will become. Remove from heat and top with sauce.

Chickpea Curry

MAKES 4 SERVINGS

This dish is a staple that provides a good combination of slow-burning complex carbohydrates and protein.

2 onions, diced

4 cloves garlic, minced

1-inch piece of fresh ginger, peeled and minced

2 cans (15 ounces/425 g each) chickpeas, drained and rinsed

2 large tomatoes, diced

1 can (14 ounces/400 mL) full-fat coconut milk

1 tablespoon Curry Powder (here)

Sea salt to taste

4 cups cooked black rice

½ bunch cilantro, chopped

In a slow cooker, combine the onions, garlic, ginger, chickpeas, tomatoes, coconut milk, curry powder, and sea salt. Cook on low for 6 to 8 hours.

When ready to serve, stir in the black rice and cilantro.

Garlic Oregano Yam Oven Fries

MAKES 2 SERVINGS

A good addition to a salad, these fries are almost a meal in themselves. This recipe is one of the healthiest ways to prepare yams. Or dip them in Ketchup (here).

2 medium yams

2 cloves garlic

2 tablespoons coarsely chopped pumpkin seeds

1 tablespoon oregano

1 ½ tablespoons coconut oil

½ tablespoon basil

Sea salt to taste

Preheat oven to 300°F.

Cut yams into wedges or chunks. In bowl, combine the garlic, pumpkin seeds, oregano, coconut oil, basil, and sea salt. Add the yams, stirring with your hands to make sure all the pieces are covered with the mixture. Spread yams on a baking tray lightly oiled with coconut oil; bake for about 35 minutes. If you prefer them crispier, leave in oven for an extra 5 to 10 minutes.

Soups

These soups are quick and easy to prepare: No cooking required. The friction created by the blender will heat the soup to slightly above room temperature. While you may choose to heat these soups further on the stove, be sure to not exceed about 110°F, since that’s the point at which heat will begin to destroy the enzymes. These soups are especially refreshing served chilled as part of a light summer meal. They all go well with any of the crackers (recipes begin here).

Sesame Miso Soup

MAKES 2 SMALL SERVINGS

This alkalizing soup, rich in calcium and trace minerals, provides natural-source electrolytes to help restore balance in the body after exercise.

2 cups water

3 strips dulse (about ⅓ cup, tightly packed)

1 medium scallion, finely chopped

2 tablespoons ground unhulled sesame seeds

2 tablespoons 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 tablespoon coconut oil. Black sesame seeds are also a nice variation from the usual white variety. For added nutrition, add 1 tablespoon hemp protein.

Carrot, Avocado, and Coconut Soup

MAKES 4 SERVINGS

With an innovative combination of complementary flavors, this carrot soup is also mineral-rich and alkaline-forming.

1 avocado, pit and skin removed

1 small clove garlic, chopped

4 medium carrots, peeled and juiced

1 can (14 ounces/400 mL) full-fat coconut milk

2 cups water

2 teaspoons fresh lime juice

1 teaspoon yellow curry paste

Small handful cilantro leaves, torn

Sea salt and freshly ground black pepper to taste

½ cup roasted cashews, coarsely chopped

In a blender, combine the avocado, garlic, carrot juice, coconut milk, water, lime juice, curry paste, half the cilantro, and salt and pepper. Blend until smooth. Serve garnished with cashews and the remaining cilantro.

Creamy Ginger Carrot Soup

MAKES 2 SERVINGS

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 ½ teaspoons grated ginger

Sea salt to taste

¼ 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.

Creamy Pepper Soup

MAKES 2 SERVINGS

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 (here)

¼ cup chopped cilantro

½ teaspoon dulse flakes

Pinch of oregano

In a food processor, process all ingredients together.

Green Chickpea and Mint Soup

MAKES 4 SERVINGS

This soup is based on a traditional British pea and mint soup. The spinach gives this rich and hearty soup extra green goodness, and green chickpeas—a.k.a. green garbanzo beans—are packed with protein and fiber. Rumor has it that green chickpeas are set to be the next big thing in the culinary world. For added richness and an even more beautiful presentation, channel your inner artist and garnish with coconut milk.

1 tablespoon coconut oil

1 onion, chopped

3 cups vegetable stock

1 bag (1 lb/454 g) frozen green garbanzo beans

2 to 3 cups spinach

¾ cup loosely packed fresh mint

Sea salt to taste

Canned full-fat coconut milk, for serving (optional)

In a medium pot, melt the coconut oil over medium heat. Add the onion and cook for 3 to 5 minutes or until soft. Add vegetable stock, beans, spinach, and mint. Bring to a boil, then simmer for 5 minutes. Purée in a blender and season with salt. Serve garnished with coconut milk, if desired.

Green Soup

MAKES 2 LARGE SERVINGS

This is an excellent summertime soup, packed with naturally occurring electrolytes and enzymes.

½ avocado, pit and skin removed

3 cups water

2 cups spinach, tightly packed

½ cup chopped parsley

2 tablespoons hemp protein

2 tablespoons pumpkin seeds

1 tablespoon hemp oil

½ tablespoon grated fresh ginger

1 teaspoon fresh lemon juice

¼ teaspoon ground stevia leaf

In a food processor, process all ingredients together.

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

Avocado

Beet

Bell peppers

Black beans

Buckwheat

Carrots

Cucumbers

Dulse strips

Hemp seeds

Legumes (sprouted) (here)

Nori

Nutritional yeast

Pumpkin seeds

Quinoa

Snow peas

Sugar snap peas

Sunflower seed sprouts

Avocado Cayenne Salad

MAKES 1 LARGE SALAD OR 2 MEDIUM SALADS

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.

½ avocado, sliced

1 sheet nori, chopped

4 cups mixed greens

1 tablespoon nutritional yeast

½ teaspoon cayenne pepper

Wash greens (unless prewashed). In a bowl, combine all ingredients. Top with dressing.

To make this salad 100% raw, leave out the nutritional yeast.

Crunchy Cinnamon Plantain and Macadamia Nut Salad

MAKES 1 LARGE SALAD OR 2 MEDIUM SALADS

High in trace minerals, the plantain and the dulse in this salad help replenish the body’s electrolytes after higher-than-usual levels of sweat loss—great for after a long workout or Bikram’s yoga class, or even just on a warm summer evening. Because of their healthy fats, protein, and fiber, the macadamia nuts give this salad staying power and a good dose of potassium, a prime electrolyte lost in sweat.

4 cups mixed greens

1 cup sunflower seed sprouts

½ cup chopped sugar snap peas

½ cup bite-size pieces of Crunchy Cinnamon Plantain Strips (here)

¼ cup chopped dulse

2 tablespoons chopped macadamia nuts

Wash greens (unless prewashed). In a bowl, combine all ingredients. Top with dressing.

To make this salad 100% raw, leave out the Crunchy Cinnamon Plantain Strips.

Cucumber Dill Salad

MAKES 1 LARGE SALAD OR 2 MEDIUM SALADS

The Curry Lentil Crackers (here) in this salad provide sustenance, while the sunflower seeds supply a good dose of selenium and vitamin E, both powerful antioxidants. The coolness of the dill nicely complements the curry’s warming effect.

½ cucumber, grated

4 cups mixed greens

½ cup grated carrot

½ cup bite-size pieces of Curry Lentil Crackers (here)

¼ cup chopped dulse

2 tablespoons sunflower seeds

Wash greens (unless prewashed). In a bowl, combine all ingredients. Top with dressing.

To make this salad 100% raw, leave out the Curry Lentil Crackers.

Buckwheat Hemp Seed Salad

MAKES 1 LARGE SALAD OR 2 MEDIUM SALADS

Hemp seeds combined with buckwheat give this salad an exceptional protein profile.

1 sheet nori, chopped

4 cups mixed greens

½ cup buckwheat, cooked or sprouted

½ cup chopped snow peas

2 tablespoons hemp seeds

Wash greens (unless prewashed). In a bowl, combine all ingredients. Top with dressing.

To make this salad 100% raw, leave out the cooked buckwheat.

Lemon Crisp Beet Salad

MAKES 1 LARGE SALAD OR 2 MEDIUM SALADS

Iron-rich kale and pumpkin seeds combine with the vitamin C in the lemon crisps (and the Orange Pumpkin Seed Dressing, if used) in this salad to keep the blood healthy by helping build red blood cells.

1 leaf dinosaur kale

2 dulse strips (about ¼ cup, tightly packed)

3 cups mixed greens

½ cup grated beet

½ cup bite-size pieces of Lemon Sesame Crisps (here)

2 tablespoons pumpkin seeds

Wash greens (unless prewashed). In a bowl, combine all ingredients. Top with dressing.

To make this salad 100% raw, leave out the Lemon Sesame Crisps.

Creamy Carrot Salad

MAKES 1 LARGE SALAD OR 2 MEDIUM SALADS

Calcium-rich dinosaur kale and the sesame seeds in the Nutritional Yeast and Sesame Seed Topping (here) make this salad especially calcium rich and therefore alkaline-forming. If bone health is a concern, this salad is a practical dietary solution. Also plentiful in B vitamins from the nutritional yeast and sprouts, this salad helps the body burn carbohydrate more efficiently.

1 leaf dinosaur kale

½ cup grated carrot

3 cups mixed greens

1 cup sunflower seed sprouts

3 tablespoons Nutritional Yeast and Sesame Seed Topping (here)

Wash greens (unless prewashed). In a bowl, combine all ingredients. Top with dressing.

To make this salad 100% raw, leave out the Nutritional Yeast and Sesame Seed Topping.

Zucchini Chip Almond Salad

MAKES 1 LARGE SALAD OR 2 MEDIUM SALADS

Because of the soaked almonds and red pepper, this salad is particularly high in antioxidants. The Zucchini Chips (here) provide a good source of electrolytes, making this a good salad to replenish and repair the body.

½ cucumber, grated

4 cups mixed greens

½ cup sliced red peppers

½ cup bite-size pieces of Zucchini Chips (here)

2 tablespoons soaked and chopped almonds

Wash greens (unless prewashed). In a bowl, combine all ingredients. Top with dressing.

To make this salad 100% raw, leave out the Zucchini Chips.

Cucumber Pesto Salad

MAKES 1 LARGE SALAD OR 2 MEDIUM SALADS

In part because of the garlic, this salad is a good immune booster. If you eat this salad at the first sign of a cold, you may find that the cold never materializes. The high vitamin K content in the pine nuts helps prevent blood clots.

½ clove garlic, chopped

½ cucumber, grated

4 cups mixed greens

3 tablespoons Nutritional Yeast and Sesame Seed Topping (here)

2 tablespoons pine nuts

Wash greens (unless prewashed). In a bowl, combine all ingredients. Top with dressing.

To make this salad 100% raw, leave out the Nutritional Yeast and Sesame Seed Topping.

Arame Seaweed Salad

MAKES 1 LARGE SALAD OR 2 MEDIUM SALADS

Suggested dressing: Any of the dressing recipes in this book can be used instead of the hemp oil and lemon juice listed below.

Arame seaweed is a good introduction to sea vegetables for those who are unaccustomed to them. It has a mild flavor that does not have as strong a taste of the sea as some other sea vegetables do. As with most sea vegetables, arame is a rich source of iodine and calcium, and it is alkaline-forming.

2 cups arame seaweed

2 tablespoons unhulled sesame seeds (or hemp seeds)

1 tablespoon hemp oil

2 teaspoons fresh lemon juice

Soak arame in water for about 20 minutes; 15 minutes is enough if you prefer a slightly crunchy texture. Mix all ingredients together.

Variation: Add 2 teaspoons agave nectar and ⅛ teaspoon cayenne pepper for a sweet, hot flavor.

Kale Caesar Salad

MAKES 2 TO 4 SERVINGS, DEPENDING ON WHETHER EATEN AS A MEAL OR AS A SIDE

This flavor-rich, nutrient-dense salad is a nice change from a regular green salad. It’s packed with high-quality fat and chlorophyll-rich kale.

Pine Nut Caesar Dressing

1 cup soaked pine nuts

½ cup water

¼ cup hemp seeds

2 to 3 cloves garlic

1 tablespoon capers

2 tablespoons fresh lemon juice

2 tablespoons balsamic vinegar

1 tablespoon capers

1 tablespoon Dijon mustard

1 tablespoon vegan Worcestershire sauce

Sea salt and black pepper to taste

Pine Nut Parmesan

½ cup pine nuts

2 teaspoons salt

1 teaspoon dry mustard

Salad

1 large bowl mixed kales (dinosaur, baby, curly)

1 large shallot, thinly sliced

Croutons (I like rice croutons)

To make the dressing, in a blender combine all the ingredients; blend until smooth. Taste and adjust flavor as desired.

To make the Pine Nut Parmesan, add the pine nuts, salt, and mustard to a grinder and grind into a fine crumble.

To assemble, toss the kale, shallots, and croutons until mixed. Add desired amount of dressing and toss until well mixed.

Serve topped with Pine Nut Parmesan.

Salad Dressings

Green salads are among the healthiest of foods. Why, then, don’t most salad dressings mirror their health-promoting qualities? Not one commercial salad dressing fits Thrive Diet parameters. Many are based on low-quality processed oil, and most contain refined sugar.

The price of commercial salad dressings varies greatly depending on the type of oil used. The cheaper varieties generally use a base of cottonseed, palm, or safflower oil. Soybean, canola, and olive oil–based dressings are one level better, yet still far from ideal. Extra-virgin olive oil is generally the best oil source found in commercial salad dressing.

The processing of oil—the way in which the oil is extracted from the seed, olive, or whatever the primary source may be—can be the difference between good and bad. Some extraction methods for cheaper oils involve high heat, which can actually cause the oil to convert to trans fat. Other extraction methods use chemical solvents to separate the oil, usually done with low-grade oils. When selecting oils, be sure to choose ones that are labeled “cold pressed” or “raw.” This will ensure that the proper measures have been taken when extracting the oils to maintain the integrity of the oil. Don’t assume that most salad dressings are raw—most are heat processed.

Quality is often compromised when low-quality oils are processed. To increase shelf life and prevent the oil from becoming rancid once bottled, heavy solvents are often used. Since taste and smell are altered by the use of these chemicals, the oil is then heated to high temperature, to eliminate any unpleasant odor and taste left by the processing procedure. Oils that have been through that process are particularly unhealthy and should adamantly be avoided. Unfortunately, many commercial dressings, dips, and spreads include ingredients that have been subjected to this treatment.

Since I eat at least one big salad a day and base the Thrive Diet on greens, I found I needed several good salad dressings, for variety. My recipes are designed for their health-promoting ingredients as much as they are for taste. Because of their nutrient-rich properties, using these dressings with other foods is a good way to enrich their value also. Since oil is obtained from a seed, its nutrition value often very closely parallels the nutrition of the seed itself or plant that it would grow into. However, the oil is in a highly concentrated form and therefore offers a wealth of intense nourishment.

Blending ground sunflower seeds, black beans, or black-eyed peas into the dressings will thicken them so they can also be used as dips, spreads, and sauces. Try them as a pizza crust sauce, a burger topping, a dip for Garlic Oregano Yam Oven Fries (here) or raw vegetables, and even as a sauce on Zucchini Pasta (here).

Feel free to experiment with dressings of your own, too. As long as the base consists of a high-quality oil such as hemp oil or, better yet, the EFA Oil Blend (here), along with a high-quality vinegar such as balsamic or apple cider, you can’t go wrong. Lemon juice is another high-quality base ingredient.

Cayenne Dill Tahini Dressing

MAKES ABOUT 1 ½ CUPS

This is a full-flavored dressing with a bit of bite. The tahini offers a good amount of calcium, and the cayenne pepper helps get the blood flowing.

½ clove garlic

½ cup balsamic vinegar

½ cup hemp oil or EFA Oil Blend (here)

¼ cup water

2 tablespoons tahini

½ tablespoon dill

½ teaspoon cayenne pepper

¼ teaspoon agave nectar

Sea salt to taste

In a blender, blend all ingredients together. The flavors will take up to a day to combine completely. Store in the refrigerator for up to a month.

Creamy Ginger Dressing

MAKES ABOUT 1 CUP

This is a thick, creamy dressing with a strong flavor. Only a small amount needs to be used on salad to boost its flavor. By doubling the amount of tahini and nutritional yeast, it can also serve as a dip for Garlic Oregano Yam Oven Fries (here), or be drizzled over a burger.

As with all recipes containing nutritional yeast, this one is high in B vitamins. With the ginger, it also helps reduce inflammation and aids in digestion, making it especially good to have with cooked food.

½ cup hemp oil or EFA Oil Blend (here)

2 tablespoons apple cider vinegar

2 tablespoons tahini

2 tablespoons water

2 teaspoons grated fresh ginger

2 teaspoons nutritional yeast

Sea salt to taste

In a blender, blend all ingredients together. The flavors will take up to a day to combine completely. Store in the refrigerator for up to a month.

Mango Lime Dressing

MAKES ABOUT 1 ½ CUPS

A sweet dressing with a bit of a bite, this one is particularly good on burgers. If you like, papaya can be substituted for the mango.

1 mango

¼ jalapeño

¼ cup fresh lime juice

1 tablespoon hemp oil or EFA Oil Blend (here)

1 tablespoon lime zest

1 teaspoon agave nectar

In a blender, blend all ingredients together. The flavors will take up to a day to combine completely. Store in the refrigerator for up to a month.

Ginger Carrot Dressing

MAKES ABOUT 1 CUP

With its light, fresh flavor, this dressing is versatile.

½ cup apple cider vinegar

¼ cup shredded carrot

¼ cup hemp oil or EFA Oil Blend (here)

2 teaspoons grated fresh ginger

½ teaspoon fresh lime juice

In a blender, blend all ingredients together. The flavors will take up to a day to combine completely. Store in the refrigerator for up to a month.

Orange Pumpkin Seed Dressing

MAKES ABOUT 1 CUP

This is a light vinaigrette with a slightly sweet-and-sour taste. The orange juice makes it sweet, while the apple cider vinegar and pumpkin seeds give it a hint of bitterness. This dressing provides an iron boost: The vitamin C in the orange juice helps with absorption of the iron from the pumpkin seeds.

½ cup orange juice

¼ cup hemp oil or EFA Oil Blend (here)

1 tablespoon pumpkin seeds

1 teaspoon orange zest

1 teaspoon apple cider vinegar

Sea salt to taste

In a blender, blend all ingredients together. The flavors will take up to a day to combine completely. Store in the refrigerator for up to a month.

Macadamia Dill Dressing

MAKES ABOUT 1 CUP

A creamy, sweet dressing, this one is also good as a dip and a burger sauce.

½ cup macadamia nuts

¼ cup plus 1 tablespoon apple cider vinegar

4 teaspoons dried dill (or 2 tablespoons fresh)

2 teaspoons agave nectar

Black pepper and sea salt to taste

In a blender, blend all ingredients together. The flavors will take up to a day to combine completely. Store in the refrigerator for up to a month.

Caesar Dressing

MAKES ABOUT 1 ½ CUPS

This rich, satisfying dressing greatly complements simple greens.

1 clove garlic

⅓ stalk green onion

¾ cup hemp oil or EFA Oil Blend (here)

¼ cup macadamia nuts

2 tablespoons brown rice miso paste

1 ½ tablespoons apple cider vinegar

1 ½ tablespoons fresh lemon juice

2 teaspoons nutritional yeast

¼ teaspoon cayenne pepper

In a blender, blend all ingredients together. The flavors will take up to a day to combine completely. Store in the refrigerator for up to a month.

Tomato Basil Dressing

MAKES ABOUT 1 ½ CUPS

A lighter springtime dressing, this one can also be thickened into a pizza sauce by blending one part black beans with one part dressing.

2 tomatoes

2 tablespoons apple cider vinegar

2 tablespoons hemp oil or EFA Oil Blend (here)

1 tablespoon dried basil (or 3 tablespoons fresh)

1 tablespoon agave nectar

Black pepper and sea salt to taste

In a blender, blend all ingredients together. The flavors will take up to a day to combine completely. Store in the refrigerator for up to a month.

Balsamic Vinaigrette

MAKES ABOUT 1 ½ CUPS

A classic.

6 cloves garlic

1 cup hemp oil or EFA Oil Blend (here)

½ cup balsamic vinegar

In a blender, blend all ingredients together. The flavors will take up to a day to combine completely. Store in the refrigerator for up to a month.

Cucumber Dill Dressing

MAKES ABOUT 2 CUPS

A simple fresh dressing, also good to drizzle over Garlic Oregano Yam Oven Fries (here). You can either process this dressing until it’s smooth, or, if you prefer the cucumber to be a bit chunky, process just a few seconds less.

4 cloves garlic

2 cucumbers, peeled

½ cup hemp oil or EFA Oil Blend (here)

4 teaspoons dried dill (or 4 tablespoons fresh)

Black pepper and sea salt to taste

In a blender, blend all ingredients together. The flavors will take up to a day to combine completely. Store in the refrigerator for up to a month.

Pomegranate Poppy Seed Dressing

MAKES ABOUT 2 CUPS

A high-antioxidant dressing, particularly refreshing on a warm day.

3 tablespoons pomegranate juice

2 tablespoons hemp oil or EFA Oil Blend (here)

1 tablespoon agave nectar

1 tablespoon apple cider vinegar

1 teaspoon lemon zest

Sea salt to taste

½ cup pomegranate seeds (the amount from ½ pomegranate)

1 tablespoon poppy seeds

In a food processor, process the pomegranate juice, oil, agave nectar, apple cider vinegar, lemon zest, and sea salt until smooth. Add the pomegranate seeds and poppy seeds; pulse a couple of times until the seeds are broken but not completely blended in.

Crackers

These crackers go well with salsa, guacamole, and dips. They are also a good addition to salads in place of traditional croutons. They add texture and, of course, high-quality nutrition.

Since these crackers keep well, I make a large batch once a month or so, storing them in an open container in the refrigerator.

Lemon Rooibos Crackers

MAKES 2 SERVINGS

These high-antioxidant crackers have a slightly sweet-and-sour flavor. They go well with Sweet Pepper Hemp Pesto (here).

¼ cup almonds

¼ cup pecans

¼ cup sesame seeds

3 tablespoons fresh lemon juice

1 tablespoon lemon zest

1 tablespoon coconut oil

1 teaspoon ground rooibos

½ teaspoon agave nectar

Sea salt to taste

Preheat oven to 300°F.

In a food processor, process all ingredients. Lightly oil a baking tray with coconut oil. Spread mixture on tray as thinly as possible. (Or, if you prefer slightly thicker crackers, don’t spread the mixture as thin and bake for about 10 minutes longer.) Recipe makes enough dough to fill approximately one standard-size (11-by-15-inch) baking tray. Score mixture with a knife to mark desired cracker size before baking.

Bake for 30 minutes. Remove from oven; let cool.

Green Tea Ginger Lime Crackers

MAKES 2 SERVINGS

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 (here) and Black Bean Lime Salsa (here).

¼ cup almonds

¼ cup puffed millet

¼ cup sunflower seeds

3 tablespoons fresh lime juice

1 ½ tablespoons lime zest

1 tablespoon coconut oil

½ tablespoon grated fresh ginger

1 teaspoon finely ground green tea leaves (or ½ teaspoon matcha powder)

½ teaspoon agave nectar

Sea salt to taste

Preheat oven to 300°F.

Bake for 30 minutes. Remove from oven; let cool.

Curry Lentil Crackers

MAKES 2 SERVINGS

A meal in themselves, these crackers combined with Pineapple Salsa (here) or Black-Eyed Pea Cayenne Salsa (here) will deliver a large amount of nutrition in a compact form.

¼ cup chickpea flour

¼ cup cooked or sprouted lentils

¼ cup ground sunflower seeds

2 tablespoons balsamic vinegar

1 tablespoon coconut oil

2 teaspoons Curry Powder (here)

1 teaspoon cumin

½ teaspoon agave nectar

Sea salt to taste

Preheat oven to 300°F.

Bake for 30 minutes. Remove from oven; let cool.

Vegetable Crackers

MAKES 2 SERVINGS

Particularly good with Sunflower Seed Pâté (here), these vegetable crackers are a flavorful snack.

1 ½ cups ground flaxseed

½ cup chopped celery

½ cup chopped tomato

½ cup almonds

½ cup sunflower seeds

¼ cup chopped carrot

1 teaspoon cumin

Sea salt to taste

Preheat oven to 300°F.

Bake for 30 minutes. Remove from oven; let cool.

Zucchini Chips

MAKES 1 SERVING

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 tablespoon 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 ½ teaspoon ground stevia leaf instead of the herbs.

1 tablespoon coconut oil

½ teaspoon thyme

¼ teaspoon basil

¼ teaspoon oregano

Melt the coconut oil over medium heat. Stir in thyme, basil, and oregano. Coat zucchini chips with oil mixture before baking.

Lemon Sesame Crisps

MAKES 2 SERVINGS

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.

⅔ cup sesame seeds

⅓ cup agave nectar

¼ cup lemon zest

2 tablespoons dulse flakes

2 tablespoons coconut oil

2 tablespoons 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 tablespoon ground yerba maté to the mixture, plus an extra ½ tablespoon agave nectar.

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.

Functional Nut and Seed Butter

MAKES 2 CUPS

Peanut butter is very popular, and almond butter is gaining appeal. But why limit ourselves? There are dozens of nut varieties and even more options for seeds. Here, I’ve combined nuts and seeds to complement one another from a nutritional standpoint, as well as considering flavor and texture. This is my go-to nut-seed butter combination.

⅔ cup almonds

⅔ cup pine nuts

⅔ cup walnuts

1 tablespoon unhulled black sesame seeds (or try chia, hemp, flax, sunflower)

1 tablespoon coconut oil, melted (or hemp oil)

Combine all the ingredients in a blender and blend until combined. Transfer to a glass container with a lid. Will keep refrigerated for several months.

Note: You may also add protein powder. For every tablespoon of protein powder you add, include 2 tablespoons water.

Ketchup

MAKES ABOUT 3 CUPS

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 intact.

4 fresh or soaked dried Medjool dates

1 cup chopped tomato

1 cup sun-dried tomatoes

¼ cup chopped onion

¼ cup agave nectar

¼ cup hemp oil or EFA Oil Blend (here)

2 tablespoons apple cider vinegar

1 teaspoon oregano

Sea salt to taste

In a food processor, process all ingredients until smooth. Keep refrigerated for up to 4 weeks.

Creamy Nutritional Yeast Sauce

MAKES ABOUT 2 CUPS

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 ½ cups water

1 cup nutritional yeast flakes

½ cup sunflower seeds

1 tablespoon apple cider vinegar

1 tablespoon hemp oil or EFA Oil Blend (here)

1 teaspoon paprika

¼ teaspoon cayenne pepper

¼ teaspoon 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.

Mango Chutney

MAKES ABOUT 2 ½ CUPS

This chutney complements many Thrive Diet recipes—try it as a chip dip, especially with Curry Lentil Crackers (here), as a burger topping, or even as an addition to pizza.

7 large fresh or soaked dried Medjool dates

½ cup water

2 large mangos

1 clove garlic, minced

¼ cup apple cider vinegar

1 tablespoon grated fresh ginger

1 tablespoon coconut oil

¼ teaspoon cayenne pepper

¼ teaspoon sea salt

Mince 3 of the dates. In a food processor, blend the 4 remaining dates with ½ 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.

Miso Kelp Guacamole

MAKES ABOUT 2 CUPS

This guacamole goes well on burgers, wrapped in dinosaur kale, or with crackers.

2 well-ripened avocados, pit and skin removed

½ diced tomato

1 clove garlic, minced

¼ cup finely chopped kelp

¼ cup minced onion

¼ cup tahini

3 tablespoons brown rice miso paste

1 ½ tablespoons 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).

Green Tea Miso Gravy

MAKES ABOUT 2 CUPS

This flavorful gravy delivers probiotics for digestive health.

2 tablespoons coconut oil

1 onion, diced

3 tablespoons ground sesame seeds

1 teaspoon finely ground green tea leaves (or ½ teaspoon matcha powder)

1 cup brewed green tea

1 ½ tablespoons 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.

Black Bean Lime Salsa

MAKES ABOUT 2 CUPS

With its citrus bite, this is one of my favorite salsas. For a summer dinner, I’ll have this with Curry Lentil Crackers (here) 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 (here).

Juice of ½ lime

2 cloves garlic, finely chopped

1 tomato, diced

½ onion, diced

1 cup black beans

1 cup coarsely chopped or torn cilantro

1 tablespoon balsamic vinegar

1 tablespoon hemp oil

½ teaspoon cayenne pepper

¼ teaspoon 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.

Black-Eyed Pea Cayenne Salsa

MAKES ABOUT 2 CUPS

A spicy, nourishing salsa that goes well with Curry Lentil Crackers (here). Or try wrapping in a leaf of dinosaur kale.

Juice of 1 lemon

1 tomato, diced

½ onion, diced

1 cup black-eyed peas

1 cup coarsely chopped or torn cilantro

1 tablespoon balsamic vinegar

1 tablespoon hemp oil

½ teaspoon cayenne pepper

½ teaspoon chili flakes

¼ teaspoon 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.

Pineapple Salsa

MAKES ABOUT 3 CUPS

This salsa is a nice alternative to the usual tomato variety.

½ jalapeño, chopped

2 cups cubed pineapple

½ cup chopped red bell pepper

¼ cup diced Spanish onion

1 tablespoon chopped cilantro

1 tablespoon fresh lime juice

1 tablespoon hemp oil

1 teaspoon lime zest

In a food processor, process all ingredients until the texture is consistent.

Keep refrigerated for up to 1 week.

Sunflower Seed Pâté

MAKES ABOUT 2 CUPS

This mild pâté is a great accompaniment to flavored crackers.

2 cloves garlic

2 cups sunflower seeds

½ cup walnuts

⅓ cup hemp oil

¼ cup orange juice

1 teaspoon sea salt

In a food processor, process all ingredients together until smooth.

Keep refrigerated for up to 2 weeks.

Spicy Sun-Dried Tomato Marinara Sauce

MAKES ABOUT 3 ½ CUPS

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 (here).

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 ½ cup nutritional yeast for a cream-textured sauce.

1 cup sun-dried tomatoes

1 cup water

1 clove garlic

1 cup chopped tomatoes

½ cup grated cucumber

3 tablespoons hemp oil

1 tablespoon balsamic vinegar

1 teaspoon oregano

1 teaspoon rosemary

¼ teaspoon 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.

Sweet Pepper Hemp Pesto

MAKES ABOUT 2 CUPS

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

½ cup fresh basil

3 tablespoons Nutritional Yeast and Sesame Seed Topping (here)

2 tablespoons hemp seeds

2 tablespoons 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.

Drinks

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

Nut and Seed Milk

MAKES ABOUT 4 CUPS

This is a staple for me. I always keep a nut and seed milk in the fridge, ready to go. I’ve probably never made the same exact mixture twice, since I don’t measure each nut or seed used for each batch. This keeps the flavors and textures ever changing for variety. Varying the ratios of each nut and seed is a good idea from a nutritional standpoint, too: It ensures that the amino acid profile is constantly changing. Good options include Brazil nuts, almonds, pine nuts, hazelnuts, pecans, macadamia nuts, walnuts, hemp seeds, sunflower seeds, and pumpkin seeds.

1 cup combined nuts and seeds

Soak nuts and seeds in 3 cups water overnight. Drain.

In a high-speed blender, blend nuts and seeds with 4 cups water until smooth. Strain through cheesecloth or a fine-mesh sieve into a bowl. (I skip this step, but strain if you don’t like any grit in your milk.) Transfer to an airtight container. Keep refrigerated for up to 1 week.

Hemp Milk

MAKES ABOUT 4 CUPS

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 ½ cups water

1 cup hemp seeds

2 tablespoons agave nectar

In blender, combine all ingredients.

Keep refrigerated for up to 2 weeks.

Chocolate Hemp Milk

MAKES 4–4 ½ CUPS

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 ½ cups water

1 cup hemp seeds

2 tablespoons roasted carob powder (or 2 tablespoons cacao nibs to make milk 100% raw)

2 tablespoons agave nectar

In blender, combine all ingredients.

Keep refrigerated for up to 2 weeks.

Rooibos Almond Milk

MAKES ABOUT 4 CUPS

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 tablespoons of loose rooibos if using a tea ball)

1 cup soaked almonds

1 tablespoon agave nectar

1 tablespoon 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 tea bags or tea ball.

In blender, blend tea, almonds, agave nectar, lemon juice, and sea salt until smooth.

Keep refrigerated for up to 1 week.

Ginger Ale

MAKES ABOUT 2 CUPS

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.

1 lemon

2 cups water

1 tablespoon agave nectar

½ tablespoon 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.

Desserts

I usually eat Vegetable Crackers (here) or Zucchini Chips (here) for dessert or as an evening snack; yet, every so often, I like to have a more traditional dessert.

Apple Peach Cobbler

MAKES 2 SERVINGS

This dessert is clean and basic, but rich in flavor. The sugars in the fruit caramelize and enhance the sweetness, without the need for added sugar. The Functional Nut and Seed Butter (here) adds good fat, which will prevent a sugar spike.

⅓ cup gluten-free rolled oats

2 Medjool dates, pitted

2 tablespoons Functional Nut and Seed Butter (here)

Sprinkle of cinnamon

1 peach, pitted, peeled, and diced

1 small apple, cored and diced (I like Honeycrisp)

Preheat oven to 325°F.

In a food processor, combine the oats, dates, Functional Nut and Seed Butter, cinnamon, and ¼ cup of the peaches; blend to a crumble-like texture.

In two individual ramekins or one large ramekin, evenly distribute the remaining peaches and the apple. Evenly distribute the crumble on top. Bake, uncovered, for 20 minutes or until golden brown.

Banana Coconut Pie

MAKES 8 SERVINGS

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. It’s 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.

Crust

1 cup fresh or soaked dried Medjool dates

½ cup shredded coconut

½ cup ground flaxseed

½ cup hemp flour

½ cup sunflower seeds

1 tablespoon grated fresh ginger

1 teaspoon fresh lemon juice

Filling

2 bananas

1 pear

½ cup shredded coconut

½ cup macadamia nuts

¼ cup hemp flour

¼ cup sunflower seeds

1 tablespoon grated fresh ginger

½ teaspoon salt

Topping

½ cup macadamia nuts

¼ cup sunflower seeds

¼ teaspoon 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.

Protein-Rich Raspberry Lime Crisp

MAKES 2 SERVINGS

With antioxidants, good fats, and protein, this is one of the most delicious ways to eat nutrient dense. My Protein-Rich Hazelnut Chocolate Ice Cream (here) goes well with this dish.

1 pint fresh raspberries

Zest of 1 lime

Juice of ¼ lime

2 tablespoons pure maple syrup

1 tablespoon tapioca starch

3 tablespoons pine nuts

3 tablespoons sunflower seeds

1 ½ cups gluten-free rolled oats

½ cup vanilla-flavor plant-based protein (I use Vega Protein and Greens)

1 tablespoon hemp seeds

⅓ cup coconut oil, melted

Pinch of sea salt

Preheat oven to 375°F.

In a baking dish, combine raspberries, lime zest, lime juice, maple syrup, and tapioca starch; stir to mix.

In a food processor, combine pine nuts and sunflower seeds; pulse until chunky. Transfer to a bowl and add oats, protein, hemp seeds, coconut oil, and salt. Stir until mixture becomes moist yet crumbly. Evenly spread oat mixture over raspberries.

Bake for 40 minutes or until the topping starts to brown. Let cool for 10 to 15 minutes before serving.

Protein-Rich Strawberry Hemp Ice Cream

MAKES 4 SERVINGS

This simple five-ingredient recipe has become a standard for me during the summer. I transfer it from the freezer to the fridge before I leave on a hot trail run, and by the time I get back (after 90 minutes or so), it’s the perfect consistency to eat.

2 large ripe bananas, peeled and frozen

½ cup frozen strawberries

2 tablespoons Nut and Seed Milk (here) or Hemp Milk (here)

1 tablespoon hemp seeds

½ cup vanilla-flavor plant-based protein (I use Vega Sport Performance Protein)

In a blender, combine the bananas, strawberries, Nut and Seed Milk, and hemp seeds; blend until smooth. Slowly pour in the protein as you continue blending. Add more Nut and Seed Milk for a more liquid consistency if desired. Freeze for at least 3 hours.

Remove from freezer 10 minutes before serving to let soften.

Protein-Rich Hazelnut Chocolate Ice Cream

MAKES 4 SERVINGS

This is a decadent yet nutrient-dense, super-charged twist on ice cream. Not only is it protein-rich, it is packed with high-quality EFAs, antioxidants, and minerals.

2 cups Nut and Seed Milk (here) or Hemp Milk (here)

¼ cup coconut nectar

2 medium avocados, pit and skin removed

½ cup chocolate-flavor plant-based protein (I use Vega Sport Performance Protein)

¼ cup cocoa powder

⅛ teaspoon sea salt or pink Himalayan salt

¼ cup hazelnuts, chopped in small pieces

1 ounce dark dairy-free chocolate (I use Vega Maca Chocolate), chopped in small pieces

In a blender, combine the Nut and Seed Milk, coconut nectar, avocados, protein, cocoa powder, and salt; blend until smooth. Pour into a container and mix in the hazelnuts and chocolate to evenly combine. Freeze for at least 3 hours.

Remove from freezer 10 minutes before serving to let soften.