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Julia Chiles - The Pegan Diet: 50 Pegan Diet Recipes You Won’t Find Online

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Book:
The Pegan Diet: 50 Pegan Diet Recipes You Won’t Find Online
Author:
Julia Chiles
Publisher:
Independently published
Genre:
Books / Home and family
Year:
2019
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4 / 5
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The Pegan diet combines the philosophical essences of the paleo and the vegan diets. Two pro-health diets focused on eating real, whole foods. Foods with catalytic properties to bring on the production and regulation of healthy enzymes. Healthy meats, protein, and fats; fresh fruits and vegetables; natural sugar and nothing processed. Parameters appealing but daunting in not running out of new and inspired meal ideas.This diet could very easily be called the commonsense diet. Its main principle being if you cant pronounce it, dont eat it.The Pegan diet hits upon the core virtues of the anti-inflammatory diet, the gluten-free diet, the Mediterranean diet, the low-glycemic diet, and many others! This cookbook brings all of those elements together and provides complete meals for breakfast, lunch, and dinner.If you are serious about establishing -or re-establishing- your health, The Pegan diet and this cookbook are must haves!

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License Notes

No part of this Book can be reproduced in any form or by any means including print, electronic, scanning or photocopying unless prior permission is granted by the author. All ideas, suggestions and guidelines mentioned here are written for informative purposes. While the author has taken every possible step to ensure accuracy, all readers are advised to follow information at their own risk. The author cannot be held responsible for personal and/or commercial damages in case of misinterpreting and misunderstanding any part of this Book OOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO

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Introduction

Need guidance in your Pegan diet Need some new meal plans and ideas All - photo 3

Need guidance in your Pegan diet? Need some new meal plans and ideas? All recipes where devised within dietary guidelines; but, realize that by combining diverse diets, a variety of individual dietary needs are created. We have tried to formulate meal plans to accommodate this diversity or to be easily tailored to your specific wants and needs.

Sesame Salmon

Wild-caught fresh fish is ok in moderation Makes 2 servings - photo 4

Wild-caught, fresh fish is ok in moderation. Makes: 2 servings. Ingredients: 2 filets fresh wild-caught salmon Tbsp brown sugar 1 stick butter 2 diced basil leaves Directions: In a skillet over medium-high heat melt butter into brown sugar. Using a fork, poke holes into the flesh then lay fillets skin side down.

Spoon butter over the fillets, focusing on drizzling it into the holes. Cook 1-3 minutes per side, transfer to plates and top with diced basil. Amount per Serving:

Total Fat 51.3g 66%
Saturated Fat 29.8g 149%
Cholesterol 161mg 54%
Sodium 365mg 16%
Total Carbohydrate 2.3g 1%
Dietary Fiber 0g 0%
Total Sugars 2.2g
Protein 17.8g
Vitamin D 32mcg 158%
Calcium 48mg 4%
Iron 1mg 3%
Potassium 360mg

Basil & Parmesan Steaks

Red meats are great sources of vitamin B12 Makes 2 servings Ingredients - photo 5

Red meats are great sources of vitamin B12! Makes: 2 servings. Ingredients: tablespoon olive oil 2 cups of lean strips of steaks tablespoon pine nuts cup diced mushrooms tablespoons diced parsley tablespoon diced oregano Directions: In a hot skillet cook steak strips over olive oil approx. 1 minute and transfer to plates. Saut pine nuts and mushroom 30-45 seconds and spoon over steak strips before topping with parsley and oregano.

Amount per Serving:

Calories 191
% Daily Value*
Total Fat 5.9g 8%
Saturated Fat 1.6g 8%
Cholesterol 77mg 26%
Sodium 40mg 2%
Total Carbohydrate 1.7g 1%
Dietary Fiber 0.8g 3%
Total Sugars 0.4g
Protein 31.7g
Vitamin D 63mcg 315%
Calcium 23mg 2%
Iron 4mg 22%
Potassium 377mg 8

Bell Pepper and Rice Soup

Delicious Makes 1 serving Ingredients 3 cups organic vegetable broth - photo 6

Delicious! Makes: 1 serving. Ingredients: 3 cups organic vegetable broth cup basmati rice 1 red bell pepper, julienned Tbsp diced thyme 1/3 teaspoon black pepper 2 oz leftover ground beef or hamburger crumble (optional) Directions: In a pot bring broth, rice kernels, julienned bell pepper, thyme, pepper, and ground beef to a boil. Reduce heat, cover, and let simmer 15-20 minutes. With hamburger- Amount per Serving:

Calories 505
% Daily Value*
Total Fat 4.5g 6%
Saturated Fat 1.5g 8%
Cholesterol 51mg 17%
Sodium 596mg 26%
Total Carbohydrate 85.8g 31%
Dietary Fiber 3.3g 12%
Total Sugars 8.1g
Protein 27.1g
Vitamin D 0mcg 0%
Calcium 82mg 6%
Iron 14mg 78%
Potassium 570mg 12

Pegan Pancetta

Great over rice or in a wrap Makes 1 9x9 pan Ingredients 1 cup of - photo 7

Great over rice or in a wrap! Makes: 1 9x9 pan. Ingredients: 1 cup of pancetta cup toasted coconut flakes cup toasted almond slivers cup multicolored bell peppers, diced Non-stick cooking spray Directions: Saut pancetta in skillet over medium-high heat 1-2 minutes. Mix pancetta with toasted coconut flakes, almond slivers, and diced bell peppers.

Amount per Serving:

Calories 68
% Daily Value*
Total Fat 5.7g 7%
Saturated Fat 1.8g 9%
Cholesterol 2mg 1%
Sodium 52mg 2%
Total Carbohydrate 2.8g 1%
Dietary Fiber 1.2g 4%
Total Sugars 1g
Protein 2.4g
Vitamin D 0mcg 0%
Calcium 14mg 1%
Iron 1mg 5%
Potassium 46mg 1%

Oriental Inspired Rice Noodles and Stew Meat

Stews are great for small portions of meat and heavy on the veggies Makes 4 - photo 8

Stews are great for small portions of meat and heavy on the veggies! Makes: 4 servings. Ingredients: 1 teaspoon sesame oil teaspoon chili oil or paste teaspoon ginger paste 1 teaspoon sweet paprika 1-pound stew meat 2 cloves garlic, thinly sliced cup matchstick carrots 1 fresh jalapeno peppers, diced 1 can organic diced tomatoes 1 onion, sliced 4 cups beef or vegetable broth 1 cup worth rice noodles teaspoon diced oregano Directions: Brown stew meat and drain. In crock pot combine sesame oil, chili oil or paste, ginger paste, sweet paprika, browned stew meat, ginger, matchstick carrots, jalapeno peppers, organic diced tomatoes, diced onion, and broth. Let cook 30 minutes and add rice noodles and diced oregano. Amount per Serving:

Calories 421
% Daily Value*
Total Fat 18g 23%
Saturated Fat 6.4g 32%
Cholesterol 120mg 40%
Sodium 959mg 42%
Total Carbohydrate 20.3g 7%
Dietary Fiber 2.7g 10%
Total Sugars 5.1g
Protein 41.9g
Vitamin D 0mcg 0%
Calcium 53mg 4%
Iron 5mg 30%
Potassium 827mg 18%

Pegan Friendly Steak and Shrimp for Two

The trick here is to limit portion size Makes 2 servings Ingredients - photo 9

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