The Everything Pegan Diet Cookbook: 300 Recipes for Starting-and Maintaining-the Pegan Diet

The Everything Pegan Diet Cookbook: 300 Recipes for Starting-and Maintaining-the Pegan Diet

by April Murray


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A new spin on the paleo diet—300 recipes for healthy meals to live both your vegan and paleo lifestyles.

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: 9781507211175
Publisher: Adams Media
Publication date: 09/24/2019
Series: Everything® Cookbook Series
Pages: 304
Sales rank: 364,296
Product dimensions: 8.00(w) x 9.00(h) x 0.80(d)

About the Author

April Murray is a Registered Dietitian who practices and preaches that healthy food should taste good. When she's not in the kitchen, April is counseling clients at her private practice, OC Nutrition Coaching. She lives in Newport Beach, California, with her husband, Matt, and their miniature Australian Shepard, Lucy. Learn more at

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

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