seven
recipes for the thrive diet
I try to use as few ingredients as possible in each recipe. I appreciate simple, clean, well-balanced flavor. Each ingredient in my recipes serves a purpose. The ingredients are combined in such a way that you will begin to notice and appreciate the subtleties that each offers without being bombarded with an overabundance of flavors. Apart from simply tasting cleaner, Thrive Diet foods will help the body become aware of, and value, truly fresh, tasty food. In going so, your sensory system will naturally gravitate toward these foods and away from over-flavored ones. The reason refined foods are so rich in flavor is simply because flavor is added—lots of it. Once naturally flavorful whole food is stripped of its nutrition, it is virtually tasteless. So, in an attempt to compensate for the loss of natural flavor, processed foods are flavored— usually greatly over-flavored. As with sensory stimulation in our society, our flavor-sensing ability could stand an overhaul. Like stimulation, the best way to reintroduce simple flavor is to recalibrate. Using fewer ingredients in a recipe will do that. As a result, the body will be less inclined to consume processed foods, helping it break cravings.
Fewer ingredients also mean a quicker, easier-to-prepare meal or snack, which I certainly welcome. I like to be able to prepare complete balanced meals and nourishing snacks within a few minutes. With some planning, none of these recipes, even the main courses, will take much longer than 30 minutes to prepare.
You may notice that several healthy fruits and vegetables are not included in the recipes; this is because I structured the meal plan on foods that are commonly available. If you have access to more exotic fruits and vegetables that fit the premise of the Thrive Diet, by all means incorporate them into the recipes and meal plan.
Thrive Diet recipes don’t state calorie, carbohydrate, protein, or fat values. This information is not important in the Thrive Diet: Assessing food value based on calories, carbohydrate, protein, and fat is not a reliable measure of nutrition. Simply by adhering to the Thrive Diet principles, the body will be supplied with all the nutrition it needs—all the bases will be covered without having to aim for certain quantities of macronutrients. One of the appeals of the Thrive Diet is its simplicity, which allows the diet to become more of a way of life than a program to be followed.
As with variations between wines, there will be variations in natural food dishes, depending on each crop of the ingredients: Crops vary from yield to yield, affecting the flavor and texture of the food, and also the moisture levels. Because of this, the Thrive Diet recipes may turn out slightly differently each time you prepare them.
herbs
For recipes calling for herbs, the measures are for the dried form unless they must be fresh. In some recipes, either can be used, and I’ve noted this. Fresh herbs are always the best choice, but I realize that they are not always available. If space, light, and time allow, growing your own herbs is a practical way to ensure you always have the premium fresh form available. Along with taste, nutritional value is superior in the fresh plant. Whole plants are available in most garden stores for under a dollar each. If you put them in a spacious container, ensure that they get plenty of natural light, and water them a few times a week, they will provide a worthwhile bounty. Basic herbs that are low maintenance and easy to grow include:
Basil
Chives
Cilantro
Coriander
Dill
Mint
Oregano
Parsley
Thyme
soaking and sprouting
Soaking nuts and seeds is an easy way to improve their digestibility and increase their nutritional value. Soaking them for as little as four hours can yield a significant benefit. Each week or so, I put a variety of raw nuts and seeds into separate bowls and then cover them with purified water and leave them to sit overnight on the counter. I do this in the evening, then, when I get up in the morning, I drain the water, rinse the nuts and seeds with fresh water (being sure to rinse well, to wash off the digestive inhibitors that have leached into the water, thus improving bioavailability), and store them in the refrigerator. This way they are on hand when making meals.
It takes me really only about 10 minutes a week to soak the nuts, so the time commitment is small; it simply takes forethought. Almonds, pumpkin seeds, and sesame seeds are the ones I most often soak. These seeds won’t sprout, but they will benefit nutritionally from being soaked.
Soaked raw nuts are always better from a nutritional standpoint than their unsoaked counterparts. However, with the exception of those called for in the nut milks and my Zucchini Chip Almond Salad (recipe on page 249) the nuts and seeds for the Thrive Diet recipes do not need to be soaked first—they can be used in the recipes as they are.
Sprouting grains and legumes is a lengthier process than soaking, but not really that much more of a time commitment on your part. For the recipes in this book, you may choose to use canned, precooked, ready-to-eat legumes. This is the most convenient way to get your legumes for recipes. A wide variety of lentils and other legumes, including chickpeas and adzuki beans, are available in this form and can be found in supermarkets and many convenience stores. Look for legumes that are packed without the use of preservatives.
Or you may choose to cook the legumes yourself. This is less expensive than buying canned legumes, but be aware that cooking times range from 20 minutes for lentils all the way up to three hours for chickpeas. I would rather gain the greatest nutrition by simply planning ahead, and sprouting my grains and legumes.
Buying sprouts are an option—many types can be bought in supermarkets and most health food stores with cold storage. However, store-bought sprouts have been known to harbor bacteria. If your immune system is low and you are in a compromised state of health, you will likely want to avoid this risk. I highly recommend buying the raw grains and legumes and sprouting them yourself. It takes a bit of planning, but the nutritional gains reaped are worth it.
The sprout occupies a transitional phase in the plant life cycle. Having yet to form roots, the sprout, a new growth from the germinating seed, cannot feed itself and so must rely on the nutrients contained within the seed. Once activated by moisture, enzymes begin to utilize nutrients supplied in the seed as a rapid growth fuel. The plant equivalent of mother’s milk, densely packed nutrients in the seed quickly convert the sprout into a plant with leaves.
The sprout has much to offer. Throughout the sprout’s rapid growth phase, digestive enzyme inhibitors are expelled; proteins are converted to amino acids, and fats to essential fatty acids; and a form of pre-digestion occurs, making for a very efficient food. Power-packed with vitamins, minerals, chlorophyll, and enzymes, sprouting greatly enhances the efficiency and nutrient value of the seed. Sprouts, because of their high pH level, will also help alkalize the body. Most grains, legumes, nuts, and seeds can be sprouted. (Some seeds, including sunflower seeds, will develop shoots. Sesame seeds and pumpkin seeds will not sprout but will benefit from being soaked.) Quinoa and buckwheat are especially good for sprouting, as sprouting unleashes their full array of nutrients.
Should you choose to try sprouting, you will likely find that sprouting quickly becomes a part of your daily routine. It’s very easy to do and has an extra bonus of low cost. Canned legumes are not expensive, but sprouting dried seeds, grains, and legumes is dirt cheap.
Although any uncooked legume, nut, grain, and seed will benefit from being soaked or sprouted, these ones work particular well and are easy to incorporate into several of the Thrive Diet recipes:
soaking | sprouting |
Almonds | Amaranth |
Macadamia nuts | Buckwheat |
Pumpkin seeds | Beans, all kinds |
Sesame seeds | Chickpeas |
Oats | Lentils, all kinds (can also be just soaked to save time) |
Wild rice | Quinoa |
Sunflower seeds | |
Sprouting kits are available in most health food stores; these make sprouting easier, but they are not essential. All you need is a jar, cheesecloth, and an elastic band.
Rinse well whatever you intend to sprout and pour it into a glass jar, to about the one-quarter mark. Fill the jar at least three-quarters full with water. Let it sit overnight at room temperature. Pour out the water and rinse the legumes, grains, nuts, or seeds with fresh water. Put them back in the jar and put the cheesecloth over the top, holding it down with the elastic band. Briefly turn the jar upside down to let the water drain out. Within about 24 hours, the sprouts will begin to appear. Make sure the sprouts stay moist so that they will sprout fully; do this by pouring water into the jar and then turning it upside down to drain.
The sprouting time depends on the type of sprouts; two days is typical. Rinse the sprouts in fresh water. This will wash off the digestive inhibitors that have leached into the water, thus improving bioavailability. Store the sprouts in a clean, uncovered container in the refrigerator; they will keep for up to one week.
variations
seeds and flour
To keep the recipes interesting, I’ve included variations for several. As well, since none of the recipes uses glutinous flour, flours can be easily substituted for one another in those recipes calling for flour. Seed flours, including hemp, flaxseed, and sesame seed flours, rather than grain flours, are the best choice (you’ll notice that seeds are lower to the base of the Thrive Diet pyramid [see page 40] than grains).
Another way to enhance nutrient value and infuse recipes with an alkaline source of protein, essential fatty acids, and greens is to substitute my Vega Whole Food Smoothie Infusion formula, available in most health food and grocery stores, for ground seeds or flour. This formula can be used in place of non-glutinous flour at a 1:1 ratio.
You will notice that some recipes call for hemp protein; this can be replaced with hemp flour if you prefer. Hemp protein is a bit more expensive because it has been milled further, removing more of the starch. Hemp flour is about 35 percent protein, whereas hemp protein is about 50 percent protein.
carob
Carob pods, which grow up to one foot in length, are the fruit of the carob tree and are quite high in trace minerals. Raw carob powder is relatively easy to find in stores, but its flavor is quite mild. A good raw alternative is cacao (often called raw chocolate), but it is more difficult to find. Also, it contains a bit of caffeine. For these reasons, I tend to use roasted carob powder for chocolate flavor.
oil
I use hemp oil as the base for salad dressings, sauces, and many other recipes that do not require cooking at high heat. This is because hemp offers exceptional flavor and nutrition, as you have read. Using only hemp oil as your primary oil source is a good way to go; however, a blend of about 80 percent hemp oil, 10 percent flaxseed oil, and 10 percent pumpkin seed oil is an optimal balance of essential fatty acids. I’ve written in detail about the health benefits of each of these seed oils on pages 143–145. This combination can be used in place of just hemp oil for variety and for an improved essential fatty acid profile, though its use is not necessary to reap the benefits of the Thrive Diet. You’ll find the recipe for the EFA Oil Blend on page 209.
If you want to step it up another notch, add small amounts of berry seed oils to the blend. These are packed with antioxidants in a highly concentrated form. Raspberry, cranberry, and pomegranate seed oils are among the best. They can be hard to find in stores and are expensive, but they will deliver an extra dimension to a high-quality oil blend. A mixture containing all these oils is the ultimate essential fatty acid and antioxidant combination. However, it is not necessary to use these oils to achieve results on the Thrive Diet. Or, you might choose to use my Vega EFA and Antioxidant Oil Blend formula, available in most health food and grocery stores (see Resources).
juice
For the recipes that require juices, I usually juice the fruit myself instead of using store-bought juice. Lemons, limes, and oranges are easy to juice simply by squeezing (warming to room temperature for about 10 minutes first will yield the most juice). Home-squeezed juices are, of course, unpasteurized and therefore retain more goodness and taste better than many commercial versions. There are, however, some good store-bought products. Just Juice brand is a good one: it’s pure juice, and because it’s not from concentrate, it offers a higher level of nutrition (see Resources).
salt
You will notice that I usually don’t give a specific measure for salt in my recipes. This is because sodium requirements and tastes vary quite widely. Simply add sea salt to taste. Since the Thrive Diet does not include any processed or manufactured foods, it is a low-sodium diet, and adding a bit of sea salt to certain recipes will not have a negative impact on your health. Sea salt is generally of greater value than its mined counterpart: It contains more trace minerals and is less processed.
Alternatively, you could use dulse flakes as a healthy substitute for sea salt. Grind the flakes into a powder in a coffee grinder and keeping them on hand to use in place of salt. You will need to use about twice as much dulse powder as you would salt to achieve the same saltiness. Dried dulse flakes are available at most health food stores. Kelp flakes are another good option, though they have more of an ocean taste and so are suitable in fewer recipes.
recipes
These recipes are designed to be made ahead of time and kept on-hand for use in other Thrive Diet recipes.
Popped Amaranth
Light and fluffy, popped amaranth is a nice substitute for heavier flours in pancakes; it also adds texture to energy bars and crunch to salads. Keep refrigerated for up to 2 weeks (because of its natural oils, it needs to be refrigerated).
Use a hot air popcorn popper and pop amaranth as you would corn.
Amaranth can also be popped in a frying pan:
Heat a small amount of coconut oil, just enough to cover the bottom of the pan, over medium heat. Add a small amount of amaranth, just enough to cover the bottom of the pan. As it pops, remove it from the pan with a spatula and add more grains for popping.
EFA Oil Blend
8 parts hemp oil
1 part flaxseed oil
1 part pumpkin seed oil
Combine all ingredients.
Keep refrigerated.
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 tbsp coriander
2 tbsp cumin
2 tsp cardamom
1 1/2 tsp cinnamon
1 tsp black pepper
1 tsp cloves
1 tsp nutmeg
1 tsp turmeric
1/2 tsp cayenne pepper
Combine all ingredients; store in an air-tight jar.
Variation: Add 2 tsp of lime zest for tang.
Makes 3/4 cup.
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.
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.
Pancake Procedure Follow this procedure for all the pancake recipes, unless otherwise specified:
In a food processor, process all ingredients until smooth.
Lightly oil a pan with coconut oil and heat over medium heat. Pour in 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.
Buckwheat Pancakes
Lightly flavored with cinnamon and nutmeg, these pancakes taste more like traditional pancakes than the other Thrive Diet pancakes.
1 cup buckwheat flour
1/4 cup ground flaxseed
1/4 cup hemp flour
1 tsp cinnamon
1/2 tsp nutmeg
1 banana
2 cups water
1/2 cup barley flakes (or buckwheat, sprouted or cooked)
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.
Cook as directed above.
Makes 2 large servings.
Wild Rice Yam Pancakes
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
1/2 cup sprouted or cooked wild rice
1/4 cup ground flaxseed
1/4 cup ground sesame seeds
2 tsp baking powder
1/2 tsp black pepper
Makes 2 large servings.
Blueberry Pancakes
These are similar to traditional blueberry pancakes but with usable nutrition.
2 fresh or soaked dried dates
1 cup blueberries
3/4 cup water
1/2 cup buckwheat flour
1/2 cup sprouted or cooked quinoa
1 tsp baking powder
Makes 2 large servings.
Pomegranate Green Tea Pancakes
A flavorful mixture containing antioxidants, this recipe will supply the nutrients needed for a busy day.
2 fresh or soaked dried dates
1 cup pomegranate seeds (the amount from 1 pomegranate)
1 cup Hemp Milk (p. 267)
3/4 cup water
1/2 cup Popped Amaranth (p. 209)
1/2 cup rice flour
1 tbsp finely ground green tea leaves (or 1 tsp matcha powder)
1 tsp baking powder
1 tsp baking soda
Sea salt to taste
Makes 2 large servings.
Banana Chocolate Pancakes
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 dates
1 cup Popped Amaranth (p. 209)
1 cup Chocolate Hemp Milk (p. 267)
1 cup water
1/2 cup buckwheat flour
1/4 cup ground flaxseed
1/4 cup hemp flour
1/4 cup roasted carob powder
1/4 cup unsweetened carob chips
Sea salt to taste
Makes 2 large servings.
Spicy Cocoa Pancakes
The cayenne gives these nutrient-packed pancakes a bit of heat and encourages blood flow.
2 bananas
1 date
1/2 cup buckwheat flour
1/2 cup sprouted or cooked quinoa
1/4 cup roasted carob powder
1/4 cup ground flaxseed
1/4 cup hemp flour
1/2 tsp cayenne pepper
Sea salt to taste
Makes 2 large servings.
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 hungery 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
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 on page 226), cut into small pieces.
1 banana
1 pear
1 date
1/4 cup almonds
1 tbsp ground flaxseed
1 tbsp hemp flour
1/2 tbsp roasted carob powder (or cacao nibs to make cereal 100% raw)
1/2 tbsp 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 (p. 267) or Rooibos Almond Milk (p. 268).
Variation: Add 1/2 cup sprouted buckwheat or quinoa.
Makes 1 large serving.
Toasted Apple Cinnamon Cereal
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.
1/2 apple, diced
1 cup oats (or cooked or sprouted quinoa to make cereal gluten-free)
1/2 cup diced almonds
1/2 cup hemp flour
1/2 cup unhulled sesame seeds
1/2 cup sunflower seeds
1 1/2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp ground stevia leaf
1/4 tsp sea salt
1/4 cup hemp oil or EFA Oil Blend (p. 209)
1/4 cup molasses
2 tbsp 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.
Makes 4 cups or about 5 servings.
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 Whole Food Smoothie Infusion 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 Whole Food Health Optimizer, 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 Whole Food Health Optimizer smoothie mix, I include maca. (I discuss its benefits in detail on page 153.) 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 extend 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 (pages 122–129) have the option of including yerba maté; if you do, take maca afterward.
Add: 2.5 grams (1 tsp) of gelatinized maca.
Chlorella Chlorella is another highly beneficial food that I add to my smoothies. (I discuss chlorella in detail on page 149.) A fresh water 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 tsp) 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 nondairy 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: 1/4 tsp 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, on page 209.
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.
Smoothie Procedure For all the smoothie recipes, simply blend all the ingredients together in a blender.
All smoothies can be kept refrigerated for up to 3 days, though they’re best when fresh.
Ginger Pear Smoothie (inflammation reducer)
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
1/2 pear, cored
2 cups cold water (or 1 1/2 cups water plus 1 cup ice)
1 tbsp ground flaxseed
1 tbsp hemp protein
1 tbsp grated ginger
Makes about 3 cups, or 2 servings.
Chocolate Almond Smoothie (antioxidant-rich)
This is a satisfying smoothie that will keep the hunger away for hours.
1 banana
2 fresh or soaked dried dates
2 cups cold water (or 1 1/2 cups water plus 1 cup ice)
1/4 cup almonds (or 2 tbsp raw almond butter)
1 tbsp ground flaxseed
1 tbsp hemp protein
1 tbsp roasted carob powder (or cacao nibs to make smoothie 100% raw)
Makes about 3 1/2 cups, or 2 large servings.
Tropical Pineapple Mango Smoothie (quick, non-stimulating energy)
Papain in papaya and bromelain in pineapple are active digestive enzymes 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 dates
2 cups cold water (or 1 1/2 cups water plus 1 cup ice)
1/2 medium papaya
1/2 cup pineapple
1 tbsp ground flaxseed
1 tbsp hemp protein
1 tbsp coconut oil
Makes about 3 1/2 cups, or 2 large servings.
Blueberry Rooibos Antioxidant Smoothie (antioxidant-rich)
The many antioxidants in this smoothie will mop up cell-damaging free-radicals produced by stress.
1 banana
2 cups cold water (or 1 1/2 cups water plus 1 cup ice)
1/2 cup blueberries
1 tbsp ground flaxseed
1 tbsp hemp protein
1 tbsp agave nectar
1 tbsp hemp oil or EFA Oil Blend (p. 209)
2 tsp ground rooibos
Makes about 3 1/2 cups, or 2 large servings.
Blood Builder Smoothie (iron-rich)
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 1/2 cups water plus 1 cup ice)
2 tbsp pumpkin seeds
1 tbsp ground flaxseed
1 tbsp hemp protein
1 tbsp agave nectar
1 tbsp hemp oil or EFA Oil Blend (p. 209)
1/4 tsp cloves
Makes about 3 1/2 cups, or 2 large servings.
Mango Lime Hot Pepper Smoothie (immune booster)
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
1/2 jalapeño
2 cups cold water (or 1 1/2 cups water plus 1 cup ice)
1 tbsp ground flaxseed
1 tbsp hemp protein
1 tbsp agave nectar
1 tbsp hemp oil or EFA Oil Blend (p. 209)
Makes about 3 1/2 cups, or 2 large servings.
Pomegranate Smoothie (antioxidant-rich)
This is a simple, refreshing smoothie.
1 banana
1 date
2 cups cold water (or 1 1/2 cups water plus 1 cup ice)
1 cup pomegranate seeds (the amount from 1 pomegranate)
1 tbsp ground flaxseed
1 tbsp hemp protein
1 tbsp hemp oil or EFA Oil Blend (p. 209)
1/2 tsp cayenne pepper
Makes about 3 1/2 cups, or 2 large servings.
green smoothies
These smoothies are a bit of a departure from the others since they include leafy green vegetables.
Sweet Green Smoothie (chlorophyll-rich)
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 tbsp ground flaxseed
1 tbsp hemp protein
1/2 tbsp grated fresh ginger
Makes about 3 1/2 cups, or 2 large servings.
Kale Calcium Boost Smoothie (calcium-rich)
This smoothie is high in calcium thanks to the kale and the sesame seeds of the tahini.
3 leaves kale
1 apple, cored
1 date
2 cups water
1 tbsp ground flaxseed
1 tbsp hemp protein
1 tbsp tahini
Makes about 3 1/2 cups, or 2 large servings.
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 Whole Food Energy 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 on page 206, 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.)
Energy Bar Procedure Follow this procedure for all the energy bar recipes, unless otherwise specified:
In a food processor, 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.
Remove mixture from processor and put on a clean surface. There are two ways to shape the bars: You could 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 (however much you like to make one ball); roll between the palms of your hands.
To shape as bars, flatten the mixture on the 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.
Chocolate Blueberry Energy 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 dates
1/4 cup almonds
1/4 cup blueberries
1/4 cup roasted carob powder (or cacao to make 100% raw)
1/4 cup ground flaxseed
1/4 cup hemp protein
1/4 cup unhulled sesame seeds
1 tsp fresh lemon juice
1/2 tsp lemon zest
Sea salt to taste
1/2 cup sprouted or cooked buckwheat (optional)
1/2 cup frozen blueberries
In a food processor, process all ingredients except the buckwheat and blueberries. Knead buckwheat and berries into mixture by hand.
Makes approximately 12 1-3⁄4 ounce bars.
A refreshing, crisp-tasting bar with lots of nutrients and ginger to help fight inflammation and improve digestion.
1 small pear, cored
3/4 cup fresh or soaked dried dates
1/2 cup sunflower seeds
1/4 cup ground flaxseed
1/4 cup hemp flour
1/4 cup walnuts
2 tbsp grated fresh ginger
Sea salt to taste
2 tbsp sesame seeds
In a food processor, process all ingredients together except the sesame seeds. Cover mixture in sesame seeds before shaping into balls or bars.
Makes approximately 12 1-3⁄4 ounce bars.
Apple Cinnamon Energy 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 dates
1/2 cup soaked or cooked quinoa
1/4 cup almonds
1/4 cup ground flaxseed
1/4 cup hemp flour
2 tsp cinnamon
1/2 tsp nutmeg
Sea salt to taste
Makes approximately 12 1-3⁄4 ounce bars.
Spicy Chocolate Energy 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.
1/2 jalapeño
3/4 cup fresh or soaked dried dates
1/2 cup sunflower seeds
1/4 cup roasted carob powder (or cacao to make 100% raw)
1/4 cup ground flaxseed
1/4 cup macadamia nuts
Sea salt to taste
2 tbsp hemp seeds
In a food processor, process all ingredients together except the hemp seeds. Cover mixture in hemp seeds before shaping into balls or bars.
Makes approximately 12 1-3⁄4 ounce bars.
Banana Bread Energy Bars
Cinnamon and nutmeg combined with banana give this bar the taste of traditional banana bread, in a healthy, convenient form.
1 small banana
3/4 cup fresh or soaked dried dates
1/2 cup Popped Amaranth (p. 209)
1/2 cup walnuts
1/4 cup ground sesame seeds
2 tsp cinnamon
1/2 tsp nutmeg
Sea salt to taste
Makes approximately 12 1-3⁄4 ounce bars.
Pomegranate Amaranth Energy Bars
With a refreshing citrus flavor, these energy bars are nut-free and high in antioxidants. They are also exceptionally easy to digest.
3/4 cup fresh or soaked dried dates
1/2 cup pomegranate seeds (the amount from 1/2 pomegranate)
1/2 cup ground flaxseed
1/4 cup hemp seeds
1/2 tsp lemon zest
Sea salt to taste
1/4 cup Popped Amaranth (p. 209)
In a food processor, process all ingredients together except amaranth. Remove the mixture from the food processor; work amaranth into it by hand.
Makes approximately 12 1-3⁄4 ounce bars.
Mango Coconut Energy Bars
With a tropical flavor, high electrolyte content, and energy-producing coconut, these bars are ideal for long physically demanding days.
3/4 cup fresh or soaked dried dates
1/2 cup chopped mango
1/2 cup ground flaxseed
1/2 cup soaked or cooked quinoa
1/4 cup macadamia nuts
1 tsp cinnamon
1 tsp lemon zest
Sea salt to taste
1/4 cup shredded coconut
In a food processor, process all ingredients together except coconut. Remove the mixture from the food processor; work coconut into it by hand.
Makes approximately 12 1-3⁄4 ounce bars.
Citrus Papaya Yerba Maté Energy 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 1/2 lemon
Zest of 1/4 lime
2 strips dulse (about 1/4 cup, tightly packed)
3/4 cup fresh or soaked dried dates
1/2 cup chopped papaya
1/2 cup Popped Amaranth (p. 209)
1/2 cup ground flaxseed
Makes approximately 12 1-3⁄4 ounce bars.
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 (p. 263) or Mango Chutney (p. 262), or even drizzling them with one of the Thrive Diet salad dressings (recipes begin on page 250) 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.
Burger Procedure Follow this procedure for all the burger recipes:
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.
Almond Flaxseed Burger
2 cloves garlic
1 cup almonds
1/2 cup ground flaxseed
2 tbsp balsamic vinegar
2 tbsp coconut oil, hemp oil, or EFA Oil Blend (p. 209)
Sea salt to taste
Makes 2 medium patties.
Walnut Hemp Burger
1 cup walnuts
1/2 cup hemp seeds
2 tbsp apple cider vinegar
2 tbsp coconut oil, hemp oil, or EFA Oil Blend (p. 209)
1/2 tsp basil
1/2 tsp oregano
Sea salt to taste
Makes 2 medium patties.
Pecan Sunflower Burger
1 cup pecans
1/2 cup ground sunflower seeds
2 tbsp apple cider vinegar
2 tbsp coconut oil, hemp oil, or EFA Oil Blend (p. 209)
1/2 tsp chili flakes
1/4 tsp cayenne pepper
Sea salt to taste
Makes 2 medium patties.
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 is 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-by15-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 (p. 209). Since the pizzas are not cooked above 300°F degrees, 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 (p. 265), or the Sweet Pepper Hemp Pesto (p. 266). 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 (p. 261) once out of the oven.
Pizza Procedure Follow this procedure for all the pizza recipes:
Preheat oven to 300°F.
In a food processor, process all crust ingredients until mixture starts to ball up. Lightly oil the baking tray with coconut oil. Spread mixture on tray to about 1/4 inch thick (it can be thicker or thinner if you prefer).
Spread Spicy Sun-Dried Tomato Marinara Sauce (p. 265) or Sweet Pepper Hemp Pesto (p. 266) on crust; add topping.
Bake for 45 minutes. (This will vary slightly depending on the moisture content of the vegetables and the desired crispness of the pizza.)
Spicy Black-Eyed Pea Quinoa Pizza
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
1/4 cup coconut oil, hemp oil, or EFA Oil Blend (p. 209)
1 tsp chili flakes
1/2 tsp black pepper
1/2 tsp cayenne pepper
Sea salt to taste
Topping
1 red bell pepper, sliced
1/2 onion, diced
1/2 medium sweet potato, finely sliced or grated
1 cup cauliflower florets
1/2 cup grated beet
1 tsp chili flakes
Chickpea Curry Pizza
With its mild curry flavor, this pizza crust is nicely complemented by Sweet Pepper Hemp Pesto (p. 266) and topped with sweet potato slices.
Crust
2 cups ground sunflower seeds
1 cup cooked or sprouted chickpeas
1/4 cup coconut oil, hemp oil, or EFA Oil Blend (p. 209)
1 tsp cumin
1 tsp Curry Powder (p. 210)
1/2 tsp turmeric
Sea salt to taste
Topping
1/2 medium sweet potato, finely sliced or grated
1/2 onion, diced
1 cup broccoli florets
1 cup cauliflower florets
1 cup sunflower seed sprouts
Adzuki Bean Quinoa Sesame Pizza
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
1/2 cup ground sesame seeds
1/4 cup coconut oil, hemp oil, or EFA Oil Blend (p. 209)
2 tbsp dulse flakes
Topping
1 cucumber, sliced
1/2 onion, diced
4 strips dulse (about 1/2 cup tightly packed)
1 cup bean sprouts
1/2 cup chopped fresh basil
1/2 cup chopped green onions
Sunflower Seed Beet Pizza
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
1/4 cup coconut oil, hemp oil, or EFA Oil Blend (p. 209)
1/2 tsp parsley
Sea salt to taste
Topping
1 tomato, sliced
1/2 Spanish onion, diced
1 cup chopped celery
1/2 cup chopped fresh basil
1/2 cup grated carrot
1/2 cup chopped green onions
This pizza’s crust is rich in calcium and phosphorus. It is especially good with Green Tea Miso Gravy (p. 263) used as the sauce.
Crust
1 cup ground sesame seeds
1 cup grated sweet potato
1/2 cup chickpea flour
1/4 cup coconut oil, hemp oil, or EFA Oil Blend (p. 209)
1 tbsp garlic
1 tsp dried basil
Sea salt to taste
Topping
1 tomato, sliced
1/2 onion, diced
1 cup chopped red bell peppers
1/2 cup grated beet
1/2 cup chopped green onions
1 tsp oregano (or 1 tbsp fresh)
1 tsp thyme (or 1 tbsp fresh)
Chili Kidney Bean Pizza
A particularly filling pizza, this one will keep you going strong for hours.
Crust
1 1/2 cups cooked brown rice
1 1/2 cups kidney beans
1/4 cup coconut oil, hemp oil, or EFA Oil Blend (p. 209)
1 tbsp chili powder
1 tsp chili flakes
Sea salt to taste
Topping
1 tomato, sliced
1/2 onion, diced
1 cup chopped bell peppers (any color)
1/2 cup chopped green onions
1 tsp oregano (or 1 tbsp fresh)
1 tsp thyme (or 1 tbsp fresh)
Curry Lentil Rice Pizza
This recipe features the familiar combination of curry, lentils, and rice in a form it’s not usually found—pizza crust.
Crust
1 1/2 cups cooked brown rice
1 1/2 cups ground lentils
1/4 cup coconut oil, hemp oil, or EFA Oil Blend (p. 209)
2 tsp Curry Powder (p. 210)
1 tsp basil
Sea salt to taste
1 tomato, sliced
1/2 Spanish onion, diced
1 cup chopped celery
1 cup chopped red bell peppers
1/2 cup grated carrot
1/2 cup chopped green onions
1 tsp oregano (or 1 tbsp fresh)
1 tsp thyme (or 1 tbsp fresh)
Popped Amaranth Rooibos Pizza
This pizza is one of the lighter Thrive Diet pizzas.
Crust
2 cups Popped Amaranth (p. 209)
1 cup cooked or sprouted red lentils
1/4 cup coconut oil, hemp oil, or EFA Oil Blend (p. 209)
1 tbsp ground rooibos
Sea salt to taste
Topping
1 tomato, sliced
1 cup chopped yellow bell pepper
1 cup chopped snow peas
1/2 cup grated beet
Wild Rice Split Pea Pizza
I eat this pizza mostly in the autumn; it just seems to fit with the season.
Crust
1 1/2 cups cooked split yellow peas
1/2 cup chopped cilantro
1/2 cup chopped green onions
1 tsp oregano (or 1 tbsp fresh)
1 tsp thyme (or 1 tbsp fresh)
1 1/2 cups cooked or sprouted wild rice
1/4 cup coconut oil, hemp oil, or EFA Oil Blend (p. 209)
2 tsp basil
1 tsp thyme
Sea salt to taste
Topping
1/2 red onion, diced
1 cup chopped broccoli florets
1/2 cup chopped green onions
1/2 cup grated parsnip
1 tsp basil (or 1 tbsp fresh)
1 tsp oregano (or 1 tbsp fresh)
1 tsp thyme (or 1 tbsp fresh)
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.
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
1/2 cup chopped or torn cilantro
2 tbsp hemp oil
1 tbsp fresh lime juice
1/2 to 1 tbsp finely chopped ginger
1/4 tsp 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.
Makes 2 servings.
Dinosaur Kale Quinoa Wrap
As a meal or appetizer, this nutrient-dense wrap is surprisingly filling. For the dressing, choose one of the Thrive Diet dressings; recipes begin on page 250. The Balsamic Vinaigrette (p. 255) goes particularly well.
1 avocado
2 Roma tomatoes
1 cucumber
1 large carrot
2 strips dulse (about 1/4 cup, tightly packed)
1 cup soaked or cooked quinoa
1 leaf dinosaur kale
3 tbsp 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 1/2 cup black-eyed peas and 1/2 tsp cayenne pepper to the mixture to spice it up.
Dinosaur kale also serves as a good wrap for guacamole combined with either quinoa, popped amaranth, or brown rice.
Makes 1 meal-size serving or 3 appetizer-size servings.
Lemon Ginger Plantain with Dulse
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
4 strips dulse (about 3/4 cup, tightly packed)
1 tbsp coconut oil
1 tbsp fresh lemon juice
1/2 tbsp 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.
Makes 1 serving.
Crunchy Cinnamon Plantain Strips
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 (p. 265) is a perfect match.
1 large plantain
1/2 tbsp coconut oil
1 tsp fresh lemon juice
1/4 tsp 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.
Makes 1 serving.
Zucchini Pasta
Instead of eating starchy, gluten-based pasta, try a raw zucchini one. This can be eaten later in the evening without any concern of 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 (p. 265).
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.
3/4 tbsp coconut oil
1 small clove garlic, finely chopped
1 cup soaked arame
1 tbsp 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.
Makes 1 serving.
Garlic Oregano Yam Oven Fries
An 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 (p. 260).
2 medium yams
2 cloves garlic
2 tbsp coarsely chopped pumpkin seeds
1 tbsp oregano
1 1/2 tbsp coconut oil
1/2 tbsp 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 making 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.
Makes 2 servings.
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 on page 256).
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 1/3 cup, tightly packed)
1 medium scallion, finely chopped
2 tbsp ground unhulled sesame seeds
2 tbsp 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 tbsp coconut oil. Black sesame seeds are also a nice variation from the usual white variety. For added nutrition, add 1 tbsp hemp protein.
Makes 2 small servings.
Creamy Ginger Carrot Soup
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 1/2 tsp grated ginger
Sea salt to taste
1/4 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.
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 (p. 267)
1/4 cup chopped cilantro
1/2 tsp dulse flakes
Pinch of oregano
In a food processor, process all ingredients together.
Makes 2 servings.
Green Soup
This is an excellent summertime soup, packed with naturally occurring electrolytes and enzymes.
1/2 avocado, pit and skin removed
3 cups water
2 cups spinach, tightly packed
1/2 cup chopped parsley
2 tbsp hemp protein
2 tbsp pumpkin seeds
1 tbsp hemp oil
1/2 tbsp grated fresh ginger
1 tsp fresh lemon juice
1/4 tsp ground stevia leaf
In a food processor, process all ingredients together.
Makes 2 large servings.
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
Amaranth (popped) (p. 209)
Avocado
Beet
Bell peppers
Black beans
Carrots
Dulse strips
Hemp seeds
Legumes (sprouted) (p. 203)
Nori
Nutritional yeast
Pumpkin seeds
Quinoa
Snow peas
Sugar snap peas
Sunflower seed sprouts
Salad Procedure Follow this procedure for all the salad recipes, unless otherwise specified:
Wash greens (unless already prewashed). In a bowl, combine all ingredients. Top with dressing.
To make any of these salads 100% raw, leave out the nutritional yeast, popped amaranth, or baked ingredient (e.g., crackers) if called for.
Avocado Cayenne Salad
Suggested dressing: Balsamic Vinaigrette (p. 255)
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.
1/2 avocado, sliced
1 sheet nori, chopped
1 tbsp nutritional yeast
1/2 tsp cayenne pepper
Crunchy Cinnamon Plantain and Macadamia Nut Salad
Suggested dressing: Mango Lime Dressing (p. 253)
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
1/2 cup chopped sugar snap peas
1/2 cup bite-size pieces of Crunchy Cinnamon Plantain Strips (p. 241)
1/4 cup chopped dulse
2 tbsp chopped macadamia nuts
Cucumber Dill Salad
Suggested dressing: Cucumber Dill Dressing (p. 255)
The Curry Lentil Crackers 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.
1/2 cucumber, grated
4 cups mixed greens
1/2 cup grated carrot
1/2 cup bite-size pieces of Curry Lentil Crackers (p. 258)
1/4 cup chopped dulse
2 tbsp sunflower seeds
Popped Amaranth Hemp Seed Salad
Suggested dressing: Cayenne Dill Tahini Dressing (p. 252)
Hemp seeds combined with amaranth give this salad an exceptional protein profile.
1 sheet nori, chopped
4 cups mixed greens
1/2 cup Popped Amaranth (p. 209)
1/2 cup chopped snow peas
2 tbsp hemp seeds
Lemon Crisp Beet Salad
Suggested dressing: Orange Pumpkin Seed Dressing (p. 254)
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.
2 dulse strips (about 1/4 cup, tightly packed)
3 cups mixed greens
1/2 cup grated beet
1/2 cup bite-size pieces of Lemon Sesame Crisps (p. 259)
Creamy Carrot Salad
Suggested dressing: Macadamia Dill Dressing (p. 254)
Calcium-rich dinosaur kale and the sesame seeds in the Nutritional Yeast and Sesame Seed Topping 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
2 tbsp pumpkin seeds
1/2 cup grated carrot
3 cups mixed greens
1 cup sunflower seed sprouts
3 tbsp Nutritional Yeast and Sesame Seed Topping (p. 210)
Zucchini Chip Almond Salad
Suggested dressing: Pomegranate Poppy Seed Dressing (p. 256)
Because of the soaked almonds and red pepper, this salad is particularly high in antioxidants. The Zucchini Chips provide a good source of electrolytes, making this a good salad to replenish and repair the body.
1/2 cucumber, grated
4 cups mixed greens
1/2 cup sliced red peppers
1/2 cup bite-size pieces of Zucchini Chips (p. 259)
2 tbsp soaked and chopped almonds
Cucumber Pesto Salad
Suggested dressing: Tomato Basil Dressing (p. 255)
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.
1/2 cucumber, grated
4 cups mixed greens
3 tbsp Nutritional Yeast and Sesame Seed Topping (p. 210)
2 tbsp pine nuts
Arame Seaweed Salad
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 tbsp unhulled sesame seeds (or hemp seeds)
1 tbsp hemp oil
2 tsp 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 tsp agave nectar and 1/8 tsp cayenne pepper for a sweet, hot flavor.
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 fit 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 also can 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 (p. 243) or raw vegetables, and even as a sauce on Zucchini Pasta (p. 242).
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 (p. 209), 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.
Salad Dressing Procedure Follow this procedure for all the salad dressing recipes, unless otherwise specified:
In a blender, blend all ingredients together. The flavors will take up to a day to combine completely. I make a bottle of three or four flavors and store in the refrigerator to have them on hand; they stay fresh for up to a month.
Cayenne Dill Tahini Dressing
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.
1/2 clove garlic
1/2 cup balsamic vinegar
1/2 cup hemp oil or EFA Oil Blend (p. 209)
1/4 cup water
2 tbsp tahini
1/2 tbsp dill
1/2 tsp cayenne pepper
1/4 tsp agave nectar
Sea salt to taste
Makes about 1 1/2 cups.
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 (p. 243), or be drizzled over a burger.
As with all recipes containing nutritional yeast, it is high in B vitamins. With the ginger, it is also helps reduce inflammation and aids in digestion, making it especially good to have with cooked food.
1/2 cup hemp oil or EFA Oil Blend (p. 209)
2 tbsp apple cider vinegar
2 tbsp tahini
2 tbsp water
2 tsp nutritional yeast
Sea salt to taste
Makes about 1 1/2 cups.
Mango Lime Dressing
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
1/4 jalapeño
1/4 cup fresh lime juice
1 tbsp hemp oil or EFA Oil Blend (p. 209)
1 tbsp lime zest
1 tsp agave nectar
Makes about 1 1/2 cups.
Ginger Carrot Dressing
With its light, fresh flavor, this dressing is versatile. 1/2 cup apple cider vinegar
1/4 cup shredded carrot
1/4 cup hemp oil or EFA Oil Blend (p. 209)
2 tsp grated fresh ginger
1/2 tsp fresh lime juice
Makes about 1 cup.
Orange Pumpkin Seed Dressing
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.
1/2 cup orange juice
1/4 cup hemp oil or EFA Oil Blend (p. 209)
1 tbsp pumpkin seeds
1 tsp orange zest
1 tsp apple cider vinegar
Sea salt to taste
Makes about 1 cup.
Macadamia Dill Dressing
A creamy, sweet dressing, this one is also good as a dip and a burger sauce.
1/2 cup macadamia nuts
1/4 cup plus 1 tbsp apple cider vinegar
4 tsp dried dill (or 2 tbsp fresh)
2 tsp agave nectar
Black pepper and sea salt to taste
Makes about 1 cup.
Caesar Dressing
This rich, satisfying dressing greatly complements simple greens. 1 clove garlic
1/3 stalk green onion
3/4 cup hemp oil or EFA Oil Blend (p. 209)
1/4 cup macadamia nuts
2 tbsp brown rice miso paste
1 1/2 tbsp apple cider vinegar
1 1/2 tbsp fresh lemon juice
Makes about 1 1/2 cups.
Tomato Basil Dressing
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 tsp nutritional yeast
1/4 tsp cayenne pepper
2 tbsp apple cider vinegar
2 tbsp hemp oil or EFA Oil Blend (p. 209)
1 tbsp dried basil (or 3 tbsp fresh)
1 tbsp agave nectar
Black pepper and sea salt to taste
Makes about 1 1/2 cups.
Balsamic Vinaigrette
A classic.
6 cloves garlic
1 cup hemp oil or EFA Oil Blend (p. 209)
1/2 cup balsamic vinegar
Makes about 1 1/2 cups.
Cucumber Dill Dressing
A simple fresh dressing, also good to drizzle over Garlic Oregano Yam Oven Fries (p. 242). 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.
2 cucumbers, peeled
1/2 cup hemp oil or EFA Oil Blend (p. 209)
4 tsp dried dill (or 4 tbsp fresh)
Black pepper and sea salt to taste
Makes about 2 cups.
Pomegranate Poppy Seed Dressing
A high-antioxidant dressing, particularly refreshing on a warm day. 3 tbsp pomegranate juice
2 tbsp hemp oil or EFA Oil Blend (p. 209)
1 tbsp agave nectar
1 tbsp apple cider vinegar
1 tsp lemon zest
Sea salt to taste
1/2 cup pomegranate seeds (the amount from 1/2 pomegranate)
1 tbsp 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.
Makes about 2 cups.
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.
Cracker Procedure Follow this procedure for all the cracker recipes, unless otherwise specified:
In a food processor, process all ingredients. Lightly oil a baking tray with coconut oil. Spread mixture on baking tray as thinly as possible. (Or, if you prefer slightly thicker crackers, don’t spread as thin and bake for about 10 minutes longer.) Each 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.
Lemon Rooibos Crackers
These high-antioxidant crackers have a slightly sweet-and-sour flavor. They go well with Sweet Pepper Hemp Pesto (p. 266).
1/4 cup almonds
1/4 cup pecans
1/4 cup sesame seeds
3 tbsp fresh lemon juice
1 tbsp lemon zest
1 tbsp coconut oil
1 tsp ground rooibos
1/2 tsp agave nectar
Sea salt to taste
Makes 2 servings.
Green Tea Ginger Lime Crackers
These crackers offer just a hint of ginger and a slight citrus zing from the lime. They go particularly well with the Miso Kelp Guacamole (p. 262) and Black Bean Lime Salsa (p. 263).
1/4 cup almonds
1/4 cup Popped Amaranth (p. 209)
1/4 cup sunflower seeds
3 tbsp fresh lime juice
1 1/2 tbsp lime zest
1 tbsp coconut oil
1/2 tbsp grated fresh ginger
1 tsp finely ground green tea leaves (or 1/2 tsp matcha powder)
1/2 tsp agave nectar
Sea salt to taste
Makes 2 servings.
Curry Lentil Crackers
A meal in themselves, these crackers combined with Pineapple Salsa (p. 264) or Black-Eyed Pea Cayenne Salsa (p. 264) will deliver a large amount of nutrition in a compact form.
1/4 cup chickpea flour
1/4 cup cooked or sprouted lentils
1/4 cup ground sunflower seeds
2 tbsp balsamic vinegar
1 tbsp coconut oil
2 tsp Curry Powder (p. 210)
1 tsp cumin
1/2 tsp agave nectar
Sea salt to taste
Makes 2 servings.
Vegetable Crackers
Particularly good with Sunflower Seed Pâté (p. 265), these vegetable crackers are a flavorful snack.
1 1/2 cups ground flaxseed
1/2 cup chopped celery
1/2 cup chopped tomato
1/2 cup almonds
1/2 cup sunflower seeds
1/4 cup chopped carrot
1 tsp cumin
Sea salt to taste
Makes 2 servings.
These chips go well with salsa, nut butters, and guacamole. Their mild flavor allows others to shine through. Zucchini chips are also a crunchy treat just on their own. They are a good alternative to croutons in a salad.
2 zucchini
1 tbsp coconut oil
Sea salt to taste
Peel zucchini; cut into thin strips. (Alternatively, the zucchini can be sliced into thin “chips.”) Place on a baking tray lightly oiled with extra coconut oil. Rub coconut oil and salt on top of each strip.
Bake for 30 minutes.
Variation: For a late-night snack, add herbs to add flavor. Or, for a sweeter taste, use 1/2 tsp ground stevia leaf instead of the herbs.
1 tbsp coconut oil
1/2 tsp thyme
1/4 tsp basil
1/4 tsp oregano
Melt the coconut oil over medium heat. Stir in thyme, basil, and oregano. Coat zucchini chips with oil mixture before baking.
Makes 1 serving.
Lemon Sesame Crisps
I developed these as an everyday snack, but they’re also great to eat while exercising. Their crispy texture is a good contrast to the softer foods and gels usually eaten during exercise. I take a pack of these simple, refreshing crisps with me for my longer, less intense workouts. The sesame seeds provide calcium, needed during long bouts of exercise to help maintain smooth muscle contractions. Dulse replenishes the electrolytes lost in sweat.
2/3 cup sesame seeds
1/3 cup agave nectar
1/4 cup lemon zest
2 tbsp coconut oil
2 tbsp fresh lemon juice
Preheat oven to 300°F.
In a food processor, mix all ingredients together. Lightly oil baking tray with extra coconut oil. Spread mixture over baking tray to desired thickness. Score mixture with a knife to mark desired crisp size.
Bake for 20 minutes. Remove from oven and let cool and harden before breaking up.
Variation: Substitute hemp seeds for the sesame seeds and a lime for the lemon, for a different flavor.
If you choose to make the crisps to eat during exercise and you want a bit of an extra kick, add 1 tbsp ground yerba maté to the mixture, plus an extra 1/2 tbsp agave nectar.
Makes 2 servings.
sauces, dips, and spreads
These sauces, dips, and spreads complement whatever they accompany, rather than masking the taste, as many commercial products do. They are all highly nutritious: their addition to a meal or snack will fortify it with protein, essential fatty acids, and fiber.
Ketchup
I went for years without eating ketchup, until I started making my own. Commercial ketchups are full of refined sugar. Also, when tomatoes are heated to high temperatures, as the commercial ones are in processing, many of their disease-fighting properties as well as enzymes are reduced. This recipe is raw, so all the health-promoting benefits of the whole foods remain intact.
4 fresh or soaked dried dates
1 cup chopped tomato
1/4 cup chopped onion
1/4 cup agave nectar
1/4 cup hemp oil or EFA Oil Blend (p. 209)
2 tbsp apple cider vinegar
In a food processor, process all ingredients until smooth. Keep refrigerated for up to 4 weeks.
Makes about 3 cups.
Creamy Nutritional Yeast Sauce
This sauce quite closely resembles melted cheese in both texture and taste. It is great as a topping on burgers, as a dip, or even for mixing with guacamole for an extra-flavorful dip or condiment. It can also be added to pizza.
The nutritional yeast delivers a full spectrum of B vitamins and trace minerals and, combined with the other ingredients, makes for a nutrient-dense sauce.
1 1/2 cups water 1 tsp oregano
Sea salt to taste
1 cup nutritional yeast flakes
1/2 cup sunflower seeds
1 tbsp apple cider vinegar
1 tbsp hemp oil or EFA Oil Blend (p. 209)
1 tsp paprika
1/4 tsp cayenne pepper
1/4 tsp sea salt
Mix all ingredients in a bowl. Heat a frying pan over low heat. Pour mixture into pan; stir continually for 3 to 5 minutes until sauce thickens. The longer the sauce is left on the heat, the thicker it will become. Remove from heat just before mixture has reached the desired thickness, as it will thicken slightly once removed from the heat.
This sauce will keep in the refrigerator for up to 1 week but is best when served fresh.
Makes about 2 cups.
This chutney complements many Thrive Diet recipes—try it as a chip dip, especially with Curry Lentil Crackers (p. 258), as a burger topping, or even as an addition to pizza.
7 large fresh or soaked dried dates
1/2 cup water
2 large mangos
1 clove garlic, minced
1/4 cup apple cider vinegar
1 tbsp grated fresh ginger
1 tbsp coconut oil
1/4 tsp cayenne pepper
1/4 tsp sea salt
Mince 3 of the dates. In a food processor, blend the 4 remaining dates with 1/2 cup water. Peel and dice the mangos. Heat a frying pan over low heat and add all ingredients. Simmer for 25 minutes.
Keep refrigerated for up to 1 week.
Makes about 2 1/2 cups.
Miso Kelp Guacamole
This guacamole goes well on burgers, wrapped in dinosaur kale, or with crackers.
2 well-ripened avocados, pit and skin removed
1/2 diced tomato
1 clove garlic, minced
1/4 cup finely chopped kelp
1/4 cup minced onion
1/4 cup tahini
3 tbsp brown rice miso paste
1 1/2 tbsp fresh lemon juice
Mash all ingredients together or process in a food processor.
Keep refrigerated for up to 1 week (it will turn brown but this isn’t harmful).
Makes about 2 cups.
Green Tea Miso Gravy
This flavorful gravy delivers probiotics for digestive health. 2 tbsp coconut oil
1 onion, diced
3 tbsp ground sesame seeds
1 tsp finely ground green tea leaves (or 1/2 tsp matcha powder)
1 cup brewed green tea
1 1/2 tbsp brown rice miso paste
Heat coconut oil in frying pan over medium heat. Add onion and ground sesame seeds, and lightly fry. Add the ground tea leaves, brewed green tea, and miso paste; stir well.
Keep refrigerated for up to 1 week.
Makes about 2 cups.
Black Bean Lime Salsa
With its citrus bite, this is one of my favorite salsas. For a summer dinner, I’ll have this with Curry Lentil Crackers (p. 258) as my main course. It is refreshing, yet provides balanced sustenance. The salsa also works well on burgers or as a dip for Vegetable Crackers (p. 258).
Juice of 1/2 lime
2 cloves garlic, finely chopped
1 tomato, diced
1/2 onion, diced
1 cup black beans
1 cup coarsely chopped or torn cilantro
1 tbsp balsamic vinegar
1 tbsp hemp oil
1/2 tsp cayenne pepper
1/4 tsp sea salt
In a bowl, combine all ingredients. Allow to sit for a few hours at room temperature so that the flavors infuse.
Keep refrigerated for up to 1 week.
Makes about 2 cups.
Black-Eyed Pea Cayenne Salsa
A spicy, nourishing salsa that goes well with Curry Lentil Crackers (p. 258). Or try wrapping in a leaf of dinosaur kale.
Juice of 1 lemon
1 tomato, diced
1/2 onion, diced
1 cup black-eyed peas
1 cup coarsely chopped or torn cilantro
1 tbsp balsamic vinegar
1 tbsp hemp oil
1/2 tsp cayenne pepper
1/2 tsp chili flakes
1/4 tsp sea salt
In a bowl, combine all ingredients. Allow to sit for a few hours at room temperature so that the flavors infuse.
Keep refrigerated for up to 1 week.
Makes about 2 cups.
Pineapple Salsa
This salsa is a nice alternative to the usual tomato variety. 1/2 jalapeño, chopped
2 cups cubed pineapple
1/2 cup chopped red bell pepper
1/4 cup diced Spanish onion
1 tbsp chopped cilantro
1 tbsp hemp oil
1 tsp lime zest
In a food processor, process all ingredients until a consistent texture. Keep refrigerated for up to 1 week.
Makes about 3 cups.
Sunflower Seed Pâté
This mild pâté is a great accompaniment to flavored crackers. 2 cloves garlic
2 cups sunflower seeds
1/2 cup walnuts
1/3 cup hemp oil
1/4 cup orange juice
1 tsp sea salt
In a food processor, process all ingredients together until smooth.
Keep refrigerated for up to 2 weeks.
Makes about 2 cups.
Spicy Sun-Dried Tomato Marinara Sauce
Thanks to the sun-dried tomatoes, this sauce is full of flavor. It is tasty as a sauce on burgers, pizza, or the Zucchini Pasta (p. 242).
This sauce can either be served raw or simmered over low heat for about 10 minutes to further blend the flavors. If you choose to heat it, try stirring in 1/2 cup nutritional yeast for a cream-textured sauce.
1 cup sun-dried tomatoes
1 clove garlic
1 cup chopped tomatoes
1 cup water
3 tbsp hemp oil
1 tbsp balsamic vinegar
1 tsp oregano
1 tsp rosemary
1/4 tsp thyme
Sea salt to taste
Soak the sun-dried tomatoes in the water for 20 minutes. Retain this water. In a food processor, process all ingredients, including sun-dried tomatoes water, until desired consistency is reached.
Keep refrigerated for up to 1 week.
Makes about 3 1/2 cups.
Sweet Pepper Hemp Pesto
This is a great burger topping. Full of flavor and nutrition, this pesto can also be used as a pizza sauce or even as a dip for crackers and vegetables.
2 cloves garlic
2 red bell peppers, cored and seeded
1/2 cup fresh basil
3 tbsp Nutritional Yeast and Sesame Seed Topping (p. 210)
2 tbsp hemp seeds
2 tbsp hemp oil
Sea salt to taste
In a food processor, process all ingredients together until smooth.
Keep refrigerated for up to 1 week.
Variation: Roast the peppers, lightly coated in coconut oil, for 30 minutes in a 300°F oven before blending. This will intensify the flavor.
Makes about 2 cups.
Quick and easy to make, these drinks are a good alternative to store-bought products.
Hemp Milk
I usually make a week’s supply of Hemp Milk at a time, which for me is about 8 cups. Hemp Milk is a good substitute for cow’s milk on cereal. The chocolate version of this milk is also tasty on cereal, for variety. Hemp Milk also adds a smoothness and subtle flavor to smoothies.
3 1/2 cups water
1 cup hemp seeds
2 tbsp agave nectar
In blender, combine all ingredients. Keep refrigerated for up to 2 weeks.
Makes about 4 cups.
Chocolate Hemp Milk
Use roasted carob powder if you like a fairly intense chocolate flavor. Use cacao nibs instead to make it raw chocolate milk. But be aware that raw cacao nibs also contain a small amount of caffeine.
3 1/2 cups water
1 cup hemp seeds
2 tbsp roasted carob powder (or 2 tbsp cacao nibs to make milk 100% raw)
2 tbsp agave nectar
In blender, combine all ingredients. Keep refrigerated for up to 2 weeks.
Makes 4–4 1/2 cups.
This tasty, creamy mixture is delicious as a stand-alone drink or on cereal. Of course, it’s packed with nutrition.
3 cups water
5 rooibos tea bags (or about 2 tbsp of loose rooibos if using a teaball)
1 cup soaked almonds
1 tbsp agave nectar
1 tbsp fresh lemon juice
Sea salt to taste
Bring 3 cups of water to a boil. Pour into a teapot; add rooibos. Let steep for 15 minutes. Remove teabags or teaball.
In blender, blend tea, almonds, agave nectar, lemon juice, and sea salt until smooth.
Keep refrigerated for up to 1 week.
Makes about 4 cups.
Ginger Ale
This is a simple, healthful drink, especially refreshing in the summertime. The ginger froths up to give it an effervescent quality. Use sparkling mineral water in place of regular water if you want even more fizz. Because of the combination of raw lemon and ginger, this drink will help raise the body’s pH and reduce inflammation.
1 lemon
2 cups water
1 tbsp agave nectar
1/2 tbsp grated fresh ginger
Sea salt to taste
Squeeze the juice of the lemon into a blender. Add water, agave nectar, ginger, and sea salt; blend.
Keep refrigerated for up to 2 weeks.
Makes about 2 cups.
I usually eat Vegetable Crackers (p. 258) or Zucchini Chips (p. 259) for dessert or as an evening snack; yet, every so often, I like to have a more traditional dessert. My Banana Coconut Pie is so nutritious that it can easily double as a healthy snack at any time of the day, and even as a post-exercise recovery food.
Banana Coconut Pie
Full of complete protein, essential fatty acids, fiber, and many vitamins and minerals, the Banana Coconut Pie is much more than just a sweet snack. The pure, natural ingredients supply high nutrition in a traditional dessert form. Dinner guests love it.
Crust
1 cup fresh or soaked dried dates
1/2 cup shredded coconut
1/2 cup ground flaxseed
1/2 cup hemp flour
1/2 cup sunflower seeds
1 tbsp grated fresh ginger
1 tsp fresh lemon juice
Filling
2 bananas
1 pear
1/2 cup shredded coconut
1/2 cup macadamia nuts
1/4 cup hemp flour
1/4 cup sunflower seeds
1 tbsp grated fresh ginger
1/2 tsp salt
Topping
1/2 cup macadamia nuts
1/4 cup sunflower seeds
1/4 tsp cinnamon
Make crust by putting all ingredients in a food processor and processing until doughlike. Remove and spread out onto a pie plate; pack down.
Put all filling ingredients into food processor and process until creamy. Spread out evenly in pie crust.
Put topping ingredients into food processor; pulse a few times. Spread on top of pie filling.
Refrigerate until cool and firm, about 60 minutes.
Makes 8 servings.