April Murray - The Everything Pegan Diet Cookbook 300 Recipes for Starting—and Maintaining—the Pegan Diet (Everything®)

The Pegan dieta combination of the vegan and Paleo dietsis one of the healthiest around. Youll be focusing mainly on vegetables and enjoying the endless vitamins and minerals they supply your body. As a dietitian, I love a plate piled high with veggies in every color of the rainbow. But I also like lean protein, unprocessed foods, and moderation for sweets and carbsand the Pegan diet offers those features as well. Perhaps the best part is that the Pegan diet fits much better into a modern lifestyle because it offers more flexibility and variety. You dont need to ditch meat entirely, and you can eat beans and eggs sometimesso youve got the best of both worlds.

You and your family will be able to enjoy less inflammation and more energy thanks to the unprocessed foods youll be eating. And thats what the Pegan diet is all about: long-term wellness achieved through a healthy diet. April Murray, RD

These handy, accessible books give you all you need to tackle a difficult project, gain a new hobby, comprehend a fascinating topic, prepare for an exam, or even brush up on something you learned back in school but have since forgotten. You can choose to read an Everything book from cover to cover or just pick out the information you want from our four useful boxes: Questions, Facts, Alerts, and Essentials. We give you everything you need to know on the subject, but throw in a lot of fun stuff along the way too. alert Urgent warnings. fact Important snippets of information. essential Quick handy tips. essential Quick handy tips.

We now have more than 600 Everything books in print, spanning such wide-ranging categories as cooking, health, parenting, personal finance, wedding planning, word puzzles, and so much more. When youre done reading them all, you can finally say you know Everything! PUBLISHER Karen Cooper MANAGING EDITOR Lisa Laing COPY CHIEF Casey Ebert ASSOCIATE PRODUCTION EDITOR Jo-Anne Duhamel ACQUISITIONS EDITOR Julia Jacques SENIOR DEVELOPMENT EDITOR Laura Daly EVERYTHING SERIES COVER DESIGNER Erin Alexander

I wish to thank my family for supporting me through all my ups and downs. Adams Media An Imprint of Simon & Schuster, Inc. 57 Littlefield Street Avon, Massachusetts 02322 www.SimonandSchuster.com Copyright 2019 by Simon & Schuster, Inc. All rights reserved, including the right to reproduce this book or portions thereof in any form whatsoever. For information address Adams Media Subsidiary Rights Department, 1230 Avenue of the Americas, New York, NY 10020.

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Interior design by Colleen Cunningham Photographs by James Stefiuk Chapter 1 image Getty Images/marilyna Cover design by Erin Alexander Cover images 123RU/Kateryna Bibro/Sergey Kolesnikov/Ali Safarov Library of Congress Cataloging-in-Publication Data Names: Murray, April, author. Title: The everything pegan diet cookbook / April Murray, RD. Description: Avon, Massachusetts: Adams Media, 2019. Series: Everything. Includes index. | Vegan cooking. | Cooking (Natural foods) | BISAC: COOKING / Health & Healing / General. | HEALTH & FITNESS / Diets. | LCGFT: Cookbooks. | LCGFT: Cookbooks.

Classification: LCC RM237.65 .M87 2019 | DDC 641.5/638--dc23 LC record available at https://lccn.loc.gov/2019015833 ISBN 978-1-5072-1117-5 ISBN 978-1-5072-1118-2 (ebook) Many of the designations used by manufacturers and sellers to distinguish their products are claimed as trademarks. Where those designations appear in this book and Simon & Schuster, Inc., was aware of a trademark claim, the designations have been printed with initial capital letters. This book is intended as general information only, and should not be used to diagnose or treat any health condition. In light of the complex, individual, and specific nature of health problems, this book is not intended to replace professional medical advice. The ideas, procedures, and suggestions in this book are intended to supplement, not replace, the advice of a trained medical professional. Consult your physician before adopting any of the suggestions in this book, as well as about any condition that may require diagnosis or medical attention.

The author and publisher disclaim any liability arising directly or indirectly from the use of this book. Always follow safety and commonsense cooking protocols while using kitchen utensils, operating ovens and stoves, and handling uncooked food. If children are assisting in the preparation of any recipe, they should always be supervised by an adult. Contains material adapted from the following title published by Adams Media, an Imprint of Simon & Schuster, Inc.: The Everything Vegan Paleo Cookbook by Daelyn Fortney, copyright 2015, ISBN 978-1-4405-9022-1.

Imagine taking two very different diets and blending them into one uniqueand delicious!way of eating. The Pegan diet, which includes both plant foods and animal products, does just that.

It includes gluten-free grains while excluding refined carbohydrates. It is rich in healthy fats but void of dairy. In sum, its a well-balanced blend of all things healthy. The vegan and Paleo plans might seem quite opposite on the surface. After all, adopting a vegan diet means cutting out all animal products and achieving protein requirements through grains and legumes, while the Paleo diet focuses only on what cavemen thrived on, and much of the protein comes from meats and fish. So how can those two lifestyle plans really work together? With mindful melding and taking the best from each one, the vegan and Paleo diets together create a superstar healthy eating plan that is beneficial to the body, mind, and soul.

Youll get a plethora of key vitamins and minerals from veganisms focus on plants and plant proteins, and the anti-inflammatory benefits of Paleos emphasis on unprocessed foods. With such a unique intermingling of diets, its easy to become overwhelmed trying to remember what you can and cant eat. This book will guide you by offering an extensive selection of three hundred culinary delightsspanning from breakfast to lunch to dinner and everything in betweenand a list of Yes foods in a quick-reference format. All the dishes are delicious, nutritious, and perfectly pair the vegan and Paleo diets, so you can prepare Pegan foods simply and easily! Youll learn how to make meals that taste great and are good for your body. Whether youve been practicing the Pegan diet for years or you are simply curious and looking to try something new, its important to have support during your journey. Thats precisely what this book is designed to dooffer you the tools needed to help make food choices that are right for you and your lifestyle.