When it comes to eating healthy food, we all know that processed food is not good for health at all. Luckily, there are a number of diets that eliminate the processed food completely, replacing it with vegan and fresh food. Pegan diet (a combination of Paleo and Vegan diet) is one such healthy diet regimen that is guaranteed to provide the health benefits you want. All you need are some good, easy-to-make Pegan diet recipes.
The Pegan diet is somewhat a new way of eating. Similar to the Mediterranean and Vegan diet, this diet is a combination of relatively older ways of eating–the Vegan and the Paleo diet lifestyles. It was created by Mark Hyman, a functional specialist and is a newly popular diet among many around the world. And there are a number of reasons why Pegan diet recipes are loved around the world.
Although it may seem restrictive to many, the Pegan diet focuses mainly on whole, minimally processed food. It is generally high in plant-based food and limits the intake of animal products. Instead of using store-bought dairy products, the Pegan diet encourages the consumption of sustainably sourced food such as grass-fed meat and organic produce.
Why Choose a Pegan Diet?
Before unveiling some of the most irresistible and delicious Pegan diet recipes, let us explore why choosing Pegan diet is so beneficial:
- Plant-based food items deliver essential nutrients and antioxidants for a healthier body
- The elimination of processed foods leads to weight loss and better digestion
- There is a reduced risk of heart diseases and diabetes owing to high-fiber and nutrient-dense foods
- The consumption of locally-sourced and organic products supports environmental sustainability and c
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5 Delicious and Easy Pegan Diet Recipes
1. Meatball Veggie Egg Muffins
One of the simplest and easiest of the Pegan diet recipes, meatball veggie egg muffins are a nutritious breakfast you would not want to miss out. Combining the savory taste of meatballs with fresh veggies and eggs makes it a satisfying meal to have.
Ingredients:
- 1 lb ground meat (turkey, beef, or chicken)
- 6 eggs
- ½ cup diced vegetables (onions, zucchini, bell peppers)
- Salt and pepper to taste
- Garlic powder, onion powder, and herbs for seasoning
Instructions:
- Preheat oven to 375℉. Grease a muffin tray with olive oil
- Take a mixing bowl and combine ground meat, diced vegetables, salt, pepper, and seasonings. Mix well until combined
- Pour the meat and egg mixture evenly among the muffin tin cups and press down to form well in the center
- Crack an egg in each well. Take care not to break the egg yolk
- Bake in the preheated oven for 25-30 minutes, or until the eggs are set
- Let the muffins cool slightly before removing them from the tin and serving.
2. Salmon-stuffed Avocados
Ever heard of stuffed avocados? If not, this Pegan diet recipe will surely be your first and favorite meal everyday. A flavorful and scrumptious meal, this recipe is high in healthy fats, vitamins, and protein. The creamy texture of avocados, when combined with flaky salmon and vegetables, will surely be a treat for your taste buds.
Ingredients:
- 2 ripe avocados
- ¼ cup of diced red onion
- 1 can of salmon (preferably wild-caught)
- ½ cup diced cucumber
- ¼ cup cherry tomatoes
- 2 tablespoons chopped fresh dill
- Juice of 1 lemon
- Salt and pepper to taste
Instructions:
- Cut the avocados in half and remove the pits
- Scoop out some avocado flesh from each half to create a bigger cavity for filling
- Take a bowl and mix together salmon, red onion, cucumber, dill, cherry tomatoes, lemon juice, salt, and pepper
- Put the salmon mixture in the avocado halves, filling the cavities
- Garnish with lemon slices and serve immediately.
3. Paleo Ginger Garlic Zoodles
If you are looking for a delicious and healthy alternative to traditional Pasta dishes, this Pegan diet recipe is your go-to meal. The ginger and garlic add flavor to the light zucchini noodles, making it a satisfying and nutritious meal to keep you satiated throughout the day.
Ingredients:
- 4 medium zucchinis, peeled and cut into noodle spirals
- 2 tablespoons of coconut oil
- 1 tablespoon fresh ginger, grated
- ¼ cup coconut aminos
- 1 tablespoon fresh, grated ginger
- 1 teaspoon sesame oil
- ½ tablespoon apple cider vinegar
- ¼ teaspoon red pepper flakes
- 4 garlic cloves (minced)
- ¼ cup chopped green onions
- ¼ cup chopped cilantro
- Salt and pepper to taste
Instructions:
- Take a large skillet and heat the coconut oil over medium heat
- Add garlic and ginger, saute for 1-2 minutes
- Add the zucchini noodles and cook for 3-4 minutes until just tender
- Take a small bowl and mix the coconut aminos, sesame oil, apple cider vinegar, and red pepper flakes. Pour this prepared sauce over the zucchini noodles and toss to coat evenly
- Cook for 1-2 minutes and remove from heat
- Add the green onions, cilantro, salt and pepper
- Garnish with more cilantro or herbs if desired. Serve while hot.
4. Low-Carb Mexican Cauliflower Rice
If you love Mexican food and are looking for some delicious side dish prepared the Pegan way, this Pegan diet recipe is for you. A healthy alternative to traditional rice, this recipe is packed with flavors of Mexican seasonings and is a great way to bring some vegetables in your daily diet.
Ingredients:
- 1 riced head of cauliflower
- 1 tablespoon olive oil
- 2 garlic cloves (minced)
- 1 diced small onion
- ½ tablespoon cumin
- 1 tablespoon chili powder
- 1 teaspoon paprika
- ½ teaspoon oregano
- ¼ cup chopped cilantro
- Juice of 1 lime
- Salt and pepper to taste
Instructions:
- Rice the cauliflower using a food processor or grater
- Take a large skillet and heat some olive oil over medium heat. Saute the onion and garlic until soft
- Add riced cauliflower and cook for 5-8 minutes, stirring occasionally
- Add chili powder, cumin, paprika, oregano, salt, and pepper to the skillet and mix well
- Cook for an additional 3-4 minutes until the cauliflower is tender. Remove from heat
- Stir in the chopped cilantro and lime juice
- Serve as a side dish or as a base for your favorite Mexican dishes.
5. Sweet and Spicy Stir-fry with Chicken and Broccoli
Sweet and spicy stir-fry with chicken and broccoli is a Pegan diet recipe that is so flavorful and delicious, you would want to come back to it again and again. A healthy and nutritious meal, it combines the sweetness of honey and the spiciness of sriracha sauce. Add to it the protein and vitamins from chicken and broccoli, and you have a delicious meal ready in no time.
Ingredients:
- 1 lb chicken breast, sliced into thin strips
- 1 sliced red bell pepper
- 2 cups of broccoli florets
- ¼ cup honey
- 1 sliced small onion
- 2 garlic cloves (minced)
- 2 tablespoon sriracha sauce
- 1 tablespoon olive oil
- 2 tablespoon coconut aminos
- Salt and pepper to taste
- Sesame seeds for garnishing
Instructions:
- Take a small bowl and mix honey, sriracha sauce and coconut aminos. Set aside
- Take a large skillet and heat the olive oil over medium heat
- Add the chicken strips and cook until browned or cooked, for about 5-8 minutes
- Add garlic, onion, bell peppers, and broccoli to the skillet. Cook for another 5 minutes until the vegetables are tender
- Pour the honey-sriracha sauce over the chicken and vegetables. Stir well to combine
- Cook for 2–3 minutes, until the sauce thickens slightly
- Season with salt and pepper to taste
- Garnish with sesame seeds and serve hot
The Takeaway
Pegan diet recipes are among the most loved diet recipes around the globe. The reason is their no-fuss, easy-to-get ingredients that are free of any processed flavors. Moreover, the Pegan lifestyle supports sustainability, infusing nature with food that is not only nutritious, but delicious and flavorful as well.
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- Learn about the pros and cons of a Vegetarian diet for weight loss.
- Explore the recommended foods in the Low Carb Mediterranean Diet.
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