The Beginner’s Pegan Diet Cookbook: Plant-Forward Recip…

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Over 100 amazing recipes with guidance on following the pegan diet, a balanced, anti-inflammatory blend of the paleo and vegan diets.

From the creator of SunkissedKitchen.com, Michelle Miller brings over 100 delicious pegan diet recipes to the table and introduces you to the eating philosophy that celebrates plant-based foods, limits sugar intake and focuses on a high fiber diet in The Beginner’s Pegan Diet Cookbook. ​This cookbook puts you on the path to a balanced, anti-inflammatory eating approach that provides you with the necessary vitamins, minerals, nutrients, and phytonutrients your body needs. The principles of the pegan diet are: Unlimited low-glycemic, and occasional high-glycemic, fruits and vegetablesLimited dairy or inclusion of raw and fermented dairy productMinimally processed whole foodsSmall amounts of gluten-free grains, legumes, nuts, and seeds as well as meat and eggsNo gluten and small amounts of minimally-processed sugar Unlike paleo and vegan diets, following the pegan philosophy is less restrictive, so you can easily maintain lifelong health. Inside this book, you will find pegan recipes for every meal of the day plus snacks and desserts, including:  Lemon-Raspberry Buckwheat MuffinsChia Seed Power CrackersSalmon and Artichoke SkewersTurkey Sweet Potato ChiliPesto Spaghetti Squash with Blistered TomatoesSeared Lamb Chops with Citrus Mint SaladAlmond Berry Cobbler Make healthy eating feel like a treat instead of a chore with The Beginner’s Pegan Diet Cookbook.

From the Publisher

The Beginner’s Pegan Diet Cookbook

INTRODUCTION

Dietary advice has vastly changed over the past seventy-five years. In the 1950s, we were told that cholesterol was bad for us and to limit fats and animal products. This brought on heavily grain-based diets full of processed foods. Instead of helping, this bolstered the obesity epidemic, skyrocketing cases of diabetes with nearly fifteen times the number of cases in 2017 compared to 1958.

It’s time to recognize the flaws in our health care and education systems. We’ve been given bad advice, but the truth about food is within our grasp.

Food comes from the earth. In its purest state, it is whole and natural. Convenience foods, processed foods, and fast foods have very little place in a healthy, functional diet. Dr. Mark Hyman, functional medicine doctor and creator of the pegan diet, reminds us that if it comes with a label, we probably shouldn’t eat it.

Understanding which foods provide our bodies with disease-fighting nutrients, and which foods provide little nutritional value, clarifies what belongs on our plates.

The pegan (coined from a combination of the paleo and vegan diets) diet is a blend of the healthiest aspects of paleo and vegan diets without the firm restrictions those diets demand. It goes beyond just the nutrition of food, exploring how choosing organic, sustainable, and ethical meats and produce are better for our planet and our bodies.

AVOID OR LIMIT Artificial sweeteners Dried fruits, such as figs and raisins, that have a very high glycemic index Food additives and preservatives Gluten-containing grains Oils high in omega-6 fatty acids, such as corn, cottonseed, soybean, and sunflower Processed grain foods, such as bread, cereals, and crackers Processed sugars Trans fats (hydrogenated oils)

SWEET POTATO SKILLET

Sweet potatoes are higher on the glycemic index, so save meals like this for days requiring extra energy. This hearty, nutritious meal comes together quickly if the sweet potatoes are chopped ahead. Broccolini, or even broccoli rabe, adds some green power and a fresh taste to this filling breakfast skillet.

MEAL PREP PEGAN SNACK BOXES

One of the best ways to keep on track with any healthy eating goal is to be prepared. These meal prep snack boxes are a general idea of what you can keep on hand for grab-and-go options. Load them with your favorite veggies along with some homemade Garlic and Rosemary Almond Meal Flaxseed Crackers or Chia Seed Power Crackers and add some healthy fats such as olives or a dip.

THAI-INSPIRED BUTTERNUT SOUP

Bring your favorite take-out flavors into the kitchen with this easy, soul-satisfying soup. This version uses simple, fresh ingredients, so the flavors of Thailand shine through. Creamy, sweet, and spicy, with a fresh pop of citrus, this soup will become a new favorite. I love to freeze the leftovers to reheat for quick meals.

SALMON AND ARTICHOKE SKEWERS

These delicious skewers are perfect for summer cookouts, but I also bake these in the oven during cooler months. When grilling, use a lower temperature to prevent overly charring the salmon, which will reduce the amount of harmful compounds that form when cooking over high heat or a flame. These are the perfect meal on their own, but also delicious served over rice or cauliflower rice.

SEARED LAMB CHOPS WITH CITRUS MINT SALAD

Lamb is a highly nutritious meat, often overlooked. Most often lamb is grass fed, so it’s easy to know you are getting a high-quality meat. This recipe uses a simple light marinade and pairs the lamb with a vibrant citrus mint salad.

AUTUMN KALE SALAD

This nourishing salad celebrates the best produce of fall. It requires a bit of prep work, so I reserve salads like this for special occasions. Be sure to plan ahead and massage the kale in the dressing 4 to 8 hours before serving for the most flavorful results.

POMEGRANATE GUACAMOLE

A festive, bright guacamole recipe with pops of sweetness from the pomegranate arils, this healthy party appetizer is a great dip, spread, or topping for grilled meats or salads. Pomegranates are loaded with important nutrients such as fiber, vitamins C and K, folate, and potassium, so find creative uses for this fruit.

SPARKLING HIBISCUS REFRESHER

Herbal teas are a great way to mix up your hydration routine without turning to sugary drinks like juice or sodas. The deep hue of hibiscus tea is a good indicator that it’s high in antioxidants. A few simple additions turn this tea into a craveable summer refresher.

Publisher ‏ : ‎ Fair Winds Press
Publication date ‏ : ‎ April 27, 2021
Edition ‏ : ‎ 1st
Language ‏ : ‎ English
Print length ‏ : ‎ 192 pages
ISBN-10 ‏ : ‎ 1592339468
ISBN-13 ‏ : ‎ 978-1592339464
Item Weight ‏ : ‎ 2.31 pounds
Dimensions ‏ : ‎ 7.5 x 0.65 x 9.2 inches
Best Sellers Rank: #1,863,802 in Books (See Top 100 in Books) #710 in Paleo Cookbooks (Books) #4,175 in Vegan Cooking (Books) #7,851 in Other Diet Books
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