The Everything Pegan Diet Cookbook: 300 Recipes for Starting-and Maintaining-the Pegan Diet
304
The Everything Pegan Diet Cookbook: 300 Recipes for Starting-and Maintaining-the Pegan Diet
304eBook
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Overview
The paleo and vegan diets have been combined to form the ultimate healthy lifestyle, reinventing the way people eat. This “pegan” cookbook is the perfect blend of both popular diets for those looking for whole, fresh and sustainable food that is high in healthy fats and vitamins.
The Everything Pegan Diet Cookbook presents delicious meals that meet both of these dietary criteria. With this book you’ll learn everything you need to know about the pegan diet, including how to combine paleo and vegan recipes to ensure that you’re getting all of the nutrients you need. This book includes recipes for all meals and cravings throughout the day from a filling cherry vanilla breakfast smoothie to a satisfying Mediterranean salad or a savory vegetable roast to a sweet chocolate hazelnut spread. By focusing on fruits and vegetables and healthy fats (nuts, seeds, avocados, etc.), this plant-based, animal friendly diet will help you enjoy all your favorite dishes while staying healthy and living a sustainable lifestyle.
Registered dietician April Murray ensures that all the recipes contain proper nutritional values, helping you stay on track with your goals to enjoy a healthier life overall.
Product Details
| ISBN-13: | 9781507211182 |
|---|---|
| Publisher: | Adams Media |
| Publication date: | 09/24/2019 |
| Series: | Everything® Cookbook Series |
| Sold by: | SIMON & SCHUSTER |
| Format: | eBook |
| Pages: | 304 |
| File size: | 91 MB |
| Note: | This product may take a few minutes to download. |
About the Author
Table of Contents
Introduction 10
1 Blending the Vegan and Paleo Diets Into one Healthy Plan 13
The Vegan Diet 14
The Paleo Diet 15
The Best of Both Worlds: The Pegan Diet 17
The Part-Time Pegan 19
Pegan Shopping 19
Getting Started 20
2 Breakfast and Brunch 21
Toasted Nut "Cereal" 22
Coconut Muesli 23
Nutty Granola 24
Dried Fruit Porridge 25
Herb-Stuffed Tomatoes with Feta 26
Soft Breakfast Bread 28
Vanilla-Flavored Poached Autumn Fruits 29
Nuts and Seeds Granola Bars 30
The Green Bloody Mary 31
Smoked Salmon Lettuce Wraps 31
Sweet Potato Hash Browns with Scrambled Eggs 33
Mini Quiche 34
Shredded Chicken Wraps 35
Bacon and Vegetable Omelet 35
Egg Muffins 36
Strawberry Banana "Pancake" 37
Tuna Salad with a Kick 37
Paleo Breakfast Bowl 38
Salmon Omelet 40
Pegan Sandwich Bread 41
Stuffed Tomatoes 42
Paleo Pulled Pork 43
Tuna and Avocado Lettuce Wraps 45
Curried Chicken Salad 46
3 Smoothies and Drinks 47
Cucumber Mint Smoothie 48
Mango Berry Smoothie 48
Citrus Berry Smoothie 49
Tart Pear Smoothie 49
Banana Berry Smoothie 50
Sweet Greens Smoothie 52
Chocolate Banana Smoothie 52
Peachy Orange Banana Smoothie 53
Green Pineapple Smoothie 53
Green Citrus Smoothie 54
Cherry Pear Smoothie 54
Apple Peach Smoothie 55
Zucchini Apple Smoothie 56
Farmers' Market Smoothie 56
Sweet Asparagus Smoothie 57
Orange Broccoli Smoothie 57
Sweet Citrus Smoothie 58
The Green Go-Getter Smoothie 58
Homemade Tomato Juice 59
Lemonade 59
Chai Tea 61
Berry Smoothie 62
Orangeade 62
Spiced Tea 63
Vanilla Date Smoothie 63
Apricot Banana Smoothie 64
Flaxseed Smoothie 64
Tropical Paradise Smoothie 65
Avocado Smoothie 66
Spicy Spinach Smoothie 66
Almond Joy Smoothie 67
Carrot Smoothie 67
Blueberry Antioxidant Smoothie 68
Perfect Pear Smoothie 70
Cherry Vanilla Smoothie 71
Mango Banana Smoothie 71
Sweet and Savory Beet Smoothie 72
Homemade Nut Milk 72
4 Appetizers and Snacks 73
Mediterranean Olive Tapenade 74
Exotic Fruit Guacamole 74
Eggplant Baba Ghanoush 75
Fried Zucchini Sticks 77
Homemade Tahini 78
Two-Tomato Salsa 78
Mango Citrus Salsa 79
Roasted Vegetable Salsa 80
Fresh Pepper and Black Bean Salsa 81
Classic Guacamole 82
Curried Kale Chips 84
No-Sugar Apricot Applesauce 85
Hot Cinnamon-Chili Walnuts 86
Easy Applesauce 87
Melon Salsa 87
Vegetable Kebabs 89
Chocolate Nut Bars 90
Watermelon Pops 91
Roasted Pistachios 91
"Graham" Crackers 92
Cinnamon Pumpkin Seeds 93
Curried Nuts and Fruit 94
Roasted Spicy Pumpkin Seeds 95
Peppered Almonds 95
Slow-Cooked Almonds with a Kick 96
Spiced Cashews 97
Roasted Parsnip Chips 98
Spiced Walnuts 100
Sweet and Spicy Nut Mix 101
Trail Mix Crunch 102
Slow-Cooked Party Mix 103
Toasted Hazelnuts and Dates 104
"Butterscotch-Caramel" Glazed Nuts 105
Traditional Trail Mix 106
Pistachio and Pumpkin Trail Mix 106
5 Salads and Dressings 107
Raspberry Vinaigrette 108
Basic Balsamic Vinaigrette 109
Tarragon Vinaigrette 109
Sweet Cinnamon Salad Dressing 110
Italian Dressing 110
French Dressing 111
Curry Salad Dressing 112
Asian Dressing 112
Cauliflower "Rice" Salad 113
Spicy Sweet Cucumber Salad 114
Sweet Red Salad with Chicken 115
Tangerine, Mint, and Quinoa Salad 117
Ribbon Salad 118
Broccoli, Pine Nut, and Feta Salad 119
Crunchy Fruit Salad 119
Red Pepper and Fennel Salad 120
Root Vegetable Salad 121
Mediterranean Tomato Salad 122
Mediterranean Salad with Poached Salmon 123
Mediterranean Green Beans and Millet Salad 124
Kale and Sea Vegetables with Orange Sesame Dressing 125
Avocado Shrimp Salad 127
Shredded Chicken and Avocado Salad 128
Orange-Colored Salad 129
Minty Blueberry Melon Salad 130
Spring Greens with Berries and Goat Cheese 130
Fire-Kissed Cantaloupe Salad 131
Sweet Melon Salad 131
Summer Lentil Salad 132
Carrot and Date Salad 133
Rainbow Fruit Salad 134
Shaved Fennel Salad with Orange Sections and Toasted Hazelnuts 135
Arugula and Fennel Salad with Pomegranate and Chicken 136
Easy Sardine Salad 138
Avocado and Watermelon Salad 138
Mushroom and Wild Rice Salad 139
Loaded Broccoli Salad 140
Beet and Cauliflower Salad 141
Fruit and Nut Salad 142
6 Soups and Stocks 143
Basic Vegetable Stock 144
Roasted Vegetable Stock 145
Mushroom Stock 146
Shiitake and Garlic Broth 147
Curried Cauliflower Soup 147
Tomato Soup 148
Zucchini Soup 149
Green Onion Chive Soup 150
Celery Mushroom Soup 151
Carrot Lemon Soup 153
Southwest Almond Soup 154
Gazpacho 155
Cold Spanish Gazpacho with Avocado 156
Curried Apple Soup 157
Mushroom and Wild Rice Soup 159
Acorn Squash Autumn Bisque 160
Butternut Squash Soup 161
Pumpkin Soup 162
Sweet Potato Soup 163
Cantaloupe Peach Soup 163
Root Vegetable Soup 164
African Soup 166
Garlicky Vegetable Soup 167
"Cream" of Cauliflower Soup 168
"Cream" of Mushroom Soup 169
"Cream" of Broccoli Soup 171
Tender Beef and Cabbage Soup 172
Strawberry Apple Soup 173
Blueberry Soup 174
7 Dinner Entrées 175
Veggie and Steak Kebabs with Chimichurri Sauce 176
Mushrooms and Greens over Quinoa 177
Baked Stuffed Artichokes 178
Sweet Potato Pasta 179
Coconut Cauliflower Curry with Shrimp 180
Shirataki Noodles with Mushrooms and Pork 182
Shirataki Noodles with Pesto 183
Roasted Tomato Zucchini Pasta 184
Sweet Potato Pasta with Pumpkin Seed Pesto 185
Pegan Spaghetti 186
Slow-Cooked Spaghetti Squash 186
Curried Sunchokes, Plantain, and Apple 187
Spaghetti Squash and Garden Vegetables 188
Eggplant Steaks 190
Ratatouille 191
Veggie Chili 192
Spiced "Baked" Eggplant 193
Zucchini Casserole 194
Acorn Squash Casserole 195
Slow-Cooked Pegan Stuffed Portobellos 196
Vegetable Fajita Filling 197
Leek, Turnip, and Carrot Potage 197
Caveman Chicken and Vegetable Roast 199
Sweet Potato Gratin with Leeks and Onions 200
8 Side Dishes 201
Sautéed Celery and Almonds 202
Onions and Apples 203
Green Bean Amandine 204
Cajun Collard Greens 204
Roasted Peppers 205
Garlic and Gingered Green Beans 206
Rosemary-Thyme Green Beans 207
Broccoli and Hazelnuts 207
Lemon and Garlic Green Beans 208
Asparagus and Cashew Nuts 208
Broccoli and Bell Peppers 209
Roasted Brussels Sprouts with Apples 210
Cauliflower "Rice" 212
Sweet and Savory Acorn Squash 213
Caveman Caponata 214
Apple Coleslaw 214
Butternut Squash with Walnuts and Vanilla 215
Butternut Squash Quinoa Salad 216
Greek-Style Asparagus 216
Candied Butternut Squash 217
Turnip Tots 217
Maple-Glazed Roasted Vegetables 218
Sweet Beets 219
Maple-Roasted Carrots 220
Zesty Steamed Carrots and Peas 220
Sautéed Kale and Broccoli Rabe 221
Moroccan Root Vegetables 223
Chipotle and Lime Mashed Sweet Potatoes 224
Sautéed Fennel with Orange 224
Jicama "Rice" 225
Sautéed Cabbage 226
Sweet and Sour Red Cabbage 227
"Steamed" Artichokes 228
German Coleslaw 230
Roasted Asparagus with Mixed Summer Squashes and Peppers 231
Roasted Kale Chips 232
9 Sauces and Spreads 233
Kale Pesto 234
Spinach Pistachio Pesto 235
Artichoke Sauce 235
Mint Pesto 236
Chimichurri Sauce 237
Cashew Alfredo Sauce 238
Eggplant Relish 239
Cucumber Raita 241
Jalapeno Tomatillo Sauce 242
Chipotle Tomato Sauce 242
Fruity Balsamic Barbecue Sauce 243
Cranberry Sauce 243
Pink Tomato Sauce 244
Spinach Marinara Sauce 245
Amish Apple Butter 246
Tropical Cashew Nut Butter 247
Raspberry Coulis 247
Cran-Apple Sauce 248
Mango Chutney 249
Apple Chutney 249
Homemade Ketchup 250
Serrano Mint Sauce 251
Red Pepper Relish 251
Pumpkin Butter 252
Blackberry Jam 252
Habanero Basil Sauce 253
Summer Berry Sauce 253
Avocado Eggplant Spread 254
"Butterscotch-Caramel" Sauce 255
Pegan Chocolate Hazelnut Spread 255
Blueberry Butter Bliss 256
Apple Butter 256
Peach Marmalade 257
Strawberry Jelly 258
Pear Butter 260
Apricot Butter 261
Fig Jam 262
Fig and Ginger Spread 263
Blackberry and Apple Preserves 263
Apple and Pear Spread 264
Cinnamon-Spiced Apple Butter 265
Beet Hummus 266
Almond Butter 266
10 Desserts 267
Easy Banana Date Cookies 268
Cranberry Apple Compote 268
Chocolate "Graham" Cracker Bars 269
Heavenly Cookie Bars 270
Walnut-Stuffed Slow-Cooked Apples 271
Frozen Chocolate Coconut Milk Treats 273
Baked Bananas 274
Mixed-Fruit Mini Pies 275
Crustless Apple Pie 276
Apple Date "Crisp" 277
Peach Cobbler 278
Blueberry Coconut Crisp 280
Plum Blueberry Coconut Crumble 281
Coconut Drops 282
Blackberry Compote 283
Grilled Pineapple 283
Bananas Foster 284
Chunky Apple Cherry Sauce 284
Spiced Poached Pears 285
Pegan Chocolate Bars 286
Strawberry Coconut Ice Cream 287
Apricot Ginger Sorbet 288
Mango "Creamsicle" Sorbet 289
Strawberry Rhubarb Compote 289
Watermelon Raspberry Granita 291
Pear Slush 292
Apple Freeze 293
Baked Apples 294
Poached Figs 295
Apples Supreme 295
Roasted Fruit 296
Stewed Cinnamon Apples 297
Stewed Cinnamon Plums 297
Appendix: Pegan "Yes" Foods 298
Standard Us/Metric Measurement Conversions 300
Index 301