These 3 Protein-Packed Dinners Prove That Eating Mostly Plants Can Be Super Delicious

These 3 Protein-Packed Dinners Prove That Eating Mostly Plants Can Be Super Delicious

here’s a lot of conflicting (and sometimes controversial) wellness advice out there, but something many experts agree on is that eating lots of plants does the body good. Advocates of plant-based eating (a way of eating where most but not all of one’s diet is sourced from plants) say it benefits the heart, brain, gut, and is good for the environment.

Top functional medicine doctor Mark Hyman, MD, also often preaches the health benefits of plant-based foods without giving up meat altogether, and follows a Paleo-vegan hybrid way of eating that he’s termed the Pegan diet. This way of eating is low in sugar, high in plant foods, and includes animal protein. “Despite the title, the Pegan diet is an un-diet—a simple set of principles blending science and common sense into guidelines promoting health, weight loss, and longevity that can easily be adapted to any philosophical or cultural preferences,” Dr. Hyman writes in his new book, The Pegan Diet ($22).

Dr. Hyman says that the whole idea of the Pegan diet started off as a joke several years ago. He was speaking on a nutrition panel with two of his friends, one of which was pro-Paleo and the other who was a vegan cardiologist. “To break the tension, I quipped, ‘Well, if you are Paleo and you are vegan, than I must be Pegan,’” he says. He explains that Paleo and vegan diets are very similar except for when it comes to protein sources. With this in mind, the Pegan diet advocates for a primarily vegan way of eating with the addition of ethically-sourced meat and eggs.

What does following a Pegan diet look like? Because it’s a style of plant-based eating, it means a lot of plants. Dr. Hyman says a typical Pegan meal is a full 75 percent sourced from plants; meat is a side, not the focus. He also promises that crafting meals this way actually isn’t hard—and it’s definitely delicious. As proof, here, he shares three recipes from his new book: avocado latke “toast”, Thai-inspired coconut turkey soup, and farmers’ market salad pizza. (That’s right, pizza!) Nab these delicious Pegan diet recipes below, excerpted from Dr. Hyman’s book.

3 Pegan diet recipes that are 75 percent made from plants:

Avocado latke “toast”

Serves 4 

Avocado toast has become so popular, but I’m never a fan of store­bought bread full of refined flour. For this healthier ver­sion, I layered yam latkes (potato pancakes) with a simple take on guacamole, a fresh fennel slaw, and a soft­boiled egg. Fennel is an underused vegetable rich in minerals and protective poly­phenol antioxidants like rosmarinic acid, chlorogenic acid, and quercetin, with a unique slightly licorice flavor.

For the yam latkes:

3 cups grated Japanese white yam (or any type of yam/sweet potato)
3/4 cup grated white onion
1 small jalapeño, seeds and ribs removed, finely chopped (optional)
1/4 cup plus 2 Tbsp ground flaxseed
1/2 tsp garlic powder
1/2 tsp black pepper
1/4 cup avocado oil
3 pasture‐raised egg whites, beaten

For the fennel slaw:
1 large fennel bulb with fronds
10 fresh mint leaves, torn
2 Tbsp sundried tomatoes, chopped 1 small shallot, finely chopped
2 Tbsp fresh lemon juice
1 Tbsp extra virgin olive oil
1/8 tsp sea salt
1/4 tsp black pepper

For the smashed avocado:
1 large avocado, halved and pitted
1/2 cup fresh cilantro, tightly packed
Juice and zest of 1 lime
1 small jalapeño, seeds and ribs removed, finely chopped (optional)
1 Tbsp extra virgin olive oil
1/4 tsp black pepper

For the soft-boiled eggs:
4 pasture‐raised eggs

1. Preheat the oven to 375°F and line a baking sheet with parchment paper………Read More>>

Source:- wellandgood

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