The Beginner's Pegan Diet Cookbook: Plant-Forward Recipes Combining the Best of the Paleo and Vegan Diets for Lifelong Health

by Michelle Miller

Overview

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 vegetables
• Limited dairy or inclusion of raw and fermented dairy product
• Minimally processed whole foods
• Small amounts of gluten-free grains, legumes, nuts, and seeds as well as meat and eggs
• No 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 Muffins
• Chia Seed Power Crackers
• Salmon and Artichoke Skewers
• Turkey Sweet Potato Chili
• Pesto Spaghetti Squash with Blistered Tomatoes
• Seared Lamb Chops with Citrus Mint Salad
• Almond Berry Cobbler

Make healthy eating feel like a treat instead of a chore with The Beginner's Pegan Diet Cookbook.

Product Details

ISBN-13:	9781592339464
Publisher:	Fair Winds Press
Publication date:	04/27/2021
Pages:	192
Sales rank:	982,713
Product dimensions:	7.50(w) x 9.20(h) x 0.65(d)

About the Author

Michelle Miller is the founder of the website Sunkissed Kitchen (sunkissedkitchen.com), where she shares healthy recipes for everyday life. She lives in Oregon with her husband and young son.

Table of Contents

Introduction 8

Chapter 1 The Basics of the Pegan Diet 9

Introduction 10

An Overview of Dr. Mark Hyman's Pegan Diet Principles 10

Understanding the Glycemic Index 11

What Should We Eat? 11

The Best Sources of Meats, Poultry, Eggs, Seafood, Dairy, and Condiments 13

The 75 Percent/25 Percent Plate 17

A Three-Day Sample Meal Plan 19

Meal Prepping 19

Involving the Family in a Pegan Lifestyle 20

Chapter 2 Breakfast 21

Chapter 3 Simple Snacks 39

Chapter 4 Soups and Salads 55

Chapter 5 Entrées 73

Chapter 6 Side Dishes 119

Chapter 7 Gravy, Broths, Dips, Sauces, and Dressings 135

Chapter 8 Dessert 155

Chapter 9 Drinks 171

About the Author 185

Index 187

Editorial Reviews

This is the book you need if you’re interested in eating well for your body and for the environment. Michelle describes in detail the benefits of the Pegan diet and provides advice on how to introduce sustainable eating into your everyday life.—Kristen Stevens, founder of The Endless Meal

A one-stop shop for creative, flavorful, and delicious recipes, this book will inspire you to get in the kitchen and create a healthy meal!—Jessica DeMay, author of Clean Paleo Comfort Food and creator of RealFoodwithJessica.com

From the Publisher