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Bend, OR
List of contents
INTRODUCTION
CHAPTER 1: THE BASICS OF THE PEGAN DIET IntroductionAn Overview of Dr. Mark Hyman’s Pegan Diet Principles
Understanding the Glycemic Index
What Should We Eat?
The Best Sources of Meats, Poultry, Eggs, Seafood, Dairy, and Condiments
The 75 Percent/25 Percent Plate
A Three-Day Sample Meal Plan
Meal Prepping
Involving the Family in a Pegan Lifestyle CHAPTER 2: BREAKFAST
CHAPTER 3: S IMPLE SNACKS
CHAPTER 4: SOUPS AND SALADS
CHAPTER 5: ENTRÉES
CHAPTER 6: S IDE DISHES
CHAPTER 7: GRAVY, BROTHS, DIPS, SAUCES, AND DRESSINGS
CHAPTER 8: DESSERT
CHAPTER 9: DRINKS
ABOUT THE AUTHOR
INDEX
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.
Summary
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.
