Pegan Diet Recipe
New to the Pegan Diet? Try this delicious and quick Pegan Summer Salad! Tasty and packed with fiber, protein and importiant vitamins and minerals, like potassium and vitamin c!
- 5 oz baby greens
- 1 cup marinated artichoke hearts
- 1 cup string beans
- 8 asparagus spears
- 1 1/2 cups chickpeas
- pinch of salt
- pinch of freshly ground pepper
- 1 medium radicchio
- 3 tbsp. olive oil, add a little more for radicchio
- 8 oz grape tomatoes
- 2 garlic, thinly sliced
- 1/3 cup balsamic vinegar
1. In a large bowl assemble the baby greens on the bottom. Top with artichoke hearts, string beans, asparagus and chickpeas. Sprinkle with salt and pepper and set aside.
2. Cut the radicchio into quarters lengthwise. Rub the cuts with a little oil and cook in a hot pan until it starts to char.
3. Remove from the pan and add to the salad bowl.
4. Season with a little salt and pepper.
5. Heat 2 tablespoons of oil in the same skillet and cook the tomatoes on medium – high heat, until they start to blister and brown in spots.
6. Stir in the garlic and cook one more minute. Add the vinegar and cook another minute.
7. Pour the “melted” tomatoes and garlic along with the oil and vinegar sauce over the salad and serve.
Sprinkle with additional herbs and seasoning if desired.
Are you going on a road trip this summer? When packing your bags and planning what your kids will do during the long ride, don’t forget to pack some healthy road trip snacks! With all of the convenience stores at gas stations and fast food-laden rest stops, finding healthy snacks while on the road can make staying on track with healthy eating a challenge. But, with a little preparation and a small cooler, you can have some nutritious on-the-go snacks right at your finger tips! Here are some of our favorite healthy road trip snacks for the whole family:
Hummus and/or Guacamole
Single serve healthy snack-sized cups of hummus and guacamole don’t take up too much space in the cooler and can be paired with raw veggies like sliced peppers, celery, baby carrots, grape tomatoes, etc. (buy pre-cut at the supermarket to save time) or nutrient-dense crackers like Mary’s Gone crackers, Crunchmaster crackers, Ak Mak crackers, etc. You can make things even simpler by stocking your cooler with Wild Garden Hummus & Cracker snack packs. Or make healthy dips at home and take with! Try an Edamame Hummus or these simple Dip Recipes.
Fruit that travels well includes: apples, pears, clementines, bananas, grapes, peaches, nectarines, cut up cantaloupe, etc. These colorful snacks will help to provide you with vitamins & minerals as well as fiber to help in keeping your bowel habits on track while traveling.
Nuts, Seeds and Nut Butters
Buy single serve packs of nuts or seeds (Trader Joe’s, Emerald, Blue Diamond, etc. have nice selections) or pre-portion your own in Ziploc bags to avoid overeating (1/4 cup portion is a good snack-sized serving). Bring a container of almond or peanut butter or buy single-serve pouches of nut butters for convenience. You can simply take a spoonful of nut butter for a snack or pair it with a fruit, spread it on crackers, etc. You can also make a few nut butter sandwiches on whole grain bread at home to keep in your cooler for a quick mini-meal.
Air-pop a large batch of popcorn kernels before leaving on your trip to have as a crunchy source of satisfying fiber.
Snack bars are convenient and can be satisfying and healthy if you choose ones made with good ingredients like RX bars, Core bars, Keep Healthy Low Glycemic bars, Health Warrior Chia bars, Nugo Fiber D’Lish bars, Kind bars, etc. You can also make your own batch to take on the road! Below you will find a tasty recipe:
Peanut Butter Protein bars
This easy to make, healthy road trip snack will become a family favorite!
1/2 cup natural peanut butter
1/2 cup unsweetened applesauce
10 medjool dates, pitted
1 cup protein smoothie powder (Try Vega brand; any flavor you prefer)
1/4 teaspoon salt
1/2 cup Brown Rice Crisp Cereal
1 Vega Maca Chocolate bar (optional)
1/3 cup chopped unsalted peanuts (optional)
- Pour the peanut butter, applesauce, and dates into a food processor and process until smooth. Add the protein powder and process until combined and rolls around in one big ball.
- Add the brown rice crisps and process until combined.
- Line an 8×8 baking dish with a large piece of parchment paper (make it large enough to hang over the edges of the baking dish). Place the mixture into the dish and press down until flat. Place in the refrigerator for about an hour
- Lift the block out of the dish by pulling the parchment paper up. Cut the block into 8 equal pieces.
- If you want to top the bars with chocolate and peanuts, lay the bars out on a cooling rack over a baking sheet. Melt the chocolate in a double broiler (or a glass bowl over a small pot of boiling water). Drizzle over the tops of the bars. While the chocolate is still melted, sprinkle chopped peanuts over the tops of the bars. Place the cooling sheet in the refrigerator until the chocolate has hardened. Store them in an airtight container and enjoy within 10 days of making them.
Snacking is a part of a healthy meal plan, and when done right, can help to improve energy levels between meals and increase the amount of essential vitamins and minerals consumed throughout the day. A good rule of thumb is to snack only when you are truly hungry, and be mindful of portion control. Opt for nutrient-dense foods from the fruit, vegetable, whole grain, low-fat dairy or lean protein food groups and consider portioning food items in advance to avoid over-indulgence. If necessary, consider a small, portable cooler to take snacks with you on the go, and opt for one of our recommended snacks around 200 calories or less per serving.
Recommended Snack Items:
4 cups Original Skinny Pop Popcorn or 3 cups air-popped popcorn
80-Calorie Squeeze Pack (Try Justin’s peanut butter, almond butter, etc.) with a medium apple or celery sticks
3 oz. package or less of Tuna, Salmon or Chicken in water with 5 Back to Nature Organic Stone Ground Wheat Crackers
6 baby carrots, 10 sugar snap peas, 6 cherry tomatoes with 2 tbsp. roasted red pepper
Serving of Krave or Epic Jerky under 200 calories per serving
Small baked sweet potato with 1 ounce low-fat cheese and 2 tbsp. fresh pico de gallo
1/2 cup shelled edamame with 1 clementine
1 cup kale chips or 1/2 cup roasted chickpeas
60-80 calorie per slice whole wheat bread with 2 tbsp. low-fat yogurt and 1/2 cup berries
1-2 hard or soft-boiled eggs
Low-fat string cheese with 5 Back to Nature Organic Stone Ground Wheat Crackers
1/2 medium avocado sprinkled with red pepper flakes and drizzled with 1 tsp. extra virgin olive oil
Serving of vanilla, mango, strawberry or caffe latte B’More Organic Smoothie
1/2 cup black beans or lentils with 2 tbsp. fresh salsa or hot sauce
1 slice turkey lunch meat with 1 ounce low-fat cheese and mustard on a whole wheat sandwich thin
5-6 ounces low-fat plain Greek yogurt with 1/2 cup fresh fruit and 1 tsp. chia/hemp/flax seeds
1/4 cup roasted, unsalted nuts
1 cup vegetable lentil or bean soup
Let us know what you think of our list and be sure to share your favorite snack ideas with us!
These light & fresh wraps are perfect for a busy weeknight dinner or quick lunch. The healthy fat and protein from the hummus, along with the fiber from the wrap & veggies, will leave you satisfied for hours. Pair with a piece of fruit, side salad or 1/4 cup of nuts if desired; and don’t be afraid to put a personal twist on this versatile wrap, adding in whatever fruits & veggies you may desire (avocado, tomato, onion, etc.).
- 2 (1.9-oz.) whole-grain flat-breads (such as Flatout Light)
- 1/2 cup roasted garlic hummus or hummus of choice
- 1 small red bell pepper, thinly sliced
- 1 cup firmly packed baby spinach
- 1 ounce crumbled tomato-and-basil feta cheese (about 1/4 cup)
Servings: 2 wraps (serving size = 1 wrap)
Makes 2 wraps
Spice up your usual sandwich with curry, cauliflower and greens!
2 cups cauliflower florets
2 teaspoons olive oil
2 teaspoons curry powder
2 whole wheat pita breads
1/4 cup hummus
3 cups arugula or spinach
1/4 cup diced scallions (plus extra for topping)
2 tablespoons minced cilantro (plus extra for topping)
1 tablespoon olive oil
1 tablespoon lemon juice
- Preheat oven to 400˚ F
- Cut cauliflower florets into small, bite-sized pieces. in a roasting pan or sheet tray covered with parchment paper, toss cauliflower with olive oil, curry powder, and salt. Bake until they brown (about 20-25 minutes).
- Meanwhile, spread hummus inside the pita bread. Toss greens with scallions and cilantro. In a small bowl, whisk together the olive oil and lemon juice. Pour over the arugula and toss until well coated.
- Divide the greens into the pitas. When the cauliflower is done, divide on top of the greens in each pita.
Nutrition Information: 270 calories, 16g fat (2.5g sat. fat), 280mg sodium, 29g carbohydrate, 8g fiber, 3g sugar, 9g proteinRead More