There’s a new Diet in town, and the members of the Foodie Monday Blog Hop are focussed on it, in the theme for this week, Pegan Diet. My recipe for a Roasted Tomato Black Rice Salad with Pesto is from ingredients suitable for this diet. As you will see, the Pegan diet is an interesting blend of some of the features of vegan and of paleo diets.
Disclosure: This post contains affiliate links to products. This means that, at no additional cost to you, I will earn a small commission if you click the link and make a purchase. I only promote brands and products that I trust.
About the Roasted Tomato Black Rice Salad:
The black rice or Forbidden Rice, is the star of the salad. Black rice, being a grain, is limited to less than 25% of the meal, under the pegan diet. Said to have more anthocyanin antioxidants than blueberries, it also contributes fiber and Vitamin E (click for nutrient benefits). Fresh parsley pistachio pesto is mixed with the black rice, roasted tomato and orange segments for a lovely bouquet of flavours.
The brand I used for this recipe was FOR8 Aromatic Black Rice- Forbidden Rice purchased from Amazon from the Link here: Black Rice **
Roasted pumpkin seeds add a nice crunch as well as have protein and several minerals (click for nutrient benefits). Pomegranate arils, lemon juice and arugula make up the remaining ingredients of the roasted Tomato Black Rice Salad.
The Pegan diet advocates more vegetables than any other foods. In the roasted tomato black rice salad, I have therefore included a number of ingredients. I have kept in mind their nutritive benefits, so that most vitamins, some protein, minerals etc are collected on one plate. The roasted red peppers and the oranges may be left out if you want to reduce the number of ingredients. I have adapted this recipe to a more Pegan compliant one: Tomato and Basil Rice Salad
Pesto is an important component of this salad. Here are links to recipes from this blog that you may refer for making pesto:
Basil Pesto with Pinenuts. Substitute pistachio nuts if pine nuts are not available. Omit the parmesan, for a pegan recipe.
Parsley Pesto with Pistachios Use unsalted shelled pista nuts along with parsley and coriander leaves.
What is the Pegan Diet?
The Pegan diet has taken some elements from the vegan diet and some from paleo. In fact it has taken the middle ground from both these diets. As the founder of Pegan, Dr. Mark Hyman, explains: … that middle ground is “real whole, fresh food in its natural state free of processed ingredients, refined carbohydrates, and additives.” This article from Healthline gives a summary of the health positives and downsides to the diet.
The rules are fairly simple.
NO: Dairy; gluten, whether from whole grains or alternatives; processed foods; seed oils such as sesame, mustard, sunflower, canola or corn oil. No sugar; starchy vegetables (good bye, sweet potatoes), soybean or soy products.
What can you eat under the Pegan Diet?
Quite a few food items, actually. My list is not exhaustive, but you get the picture:
Any fruit or vegetables with a glycemic index of between 55 and 69. This includes cherry, blueberries, blackberries and other dark coloured berries that posses anthocyanin, apples, kiwi, watermelon, citrus fruits (lemon, orange etc), pears. (Banana, grapes, melon are not preferred.)
Greens of all kinds – lettuce, collard greens, mustard, amaranthus, radish and turnip greens etc. Purple coloured greens are more than welcome.
Vegetables such as tomato, cauliflower, broccoli, cabbage, capsicum and other peppers, eggplant, leeks, mushroom, bamboo shoot, moringa (drumsticks).
Foods with Omega-3 fats: Avocado, olives, nuts, seeds, anchovies, sardines
Meat that is sustainably sourced, and from grass fed animals. Certain fish and sea food, ie sustainably harvested/farmed and with low mercury, such as salmon and shrimp. Eggs. All animal foods are however taken in limited quantities.
Products from goat and sheep, like goat cheese and goat milk
Almond milk and other nut milks.
Lentils are ok, but in limited quantities. Legumes are not favored in this diet.
Foods with natural sugars, such as honey, dates, maple syrup, vanilla, coconut sugar.
Nuts but not peanuts.
Non gluten whole grains and pseudo grains such as quinoa, rice, millet, amaranth.
Olive oil, coconut oil.
At least 75% of your meal should comprise of vegetables and fruits, choosing darker coloured ones, greens and non starchy, low glycemic items.
25% of your meal may be taken from animal protein (including eggs). Vegetable protein can be found in seeds, nuts. Healthy fats from avocado, nuts and olive oil.
The pegan diet is rather forgiving though. Even the items noted as not forming part of the diet can be had occasionally, as a treat. And some in the ‘ok’ list should be had in small quantities, as a side dish.
Dr Mark Hyman, the propounder of the Pegan philosophy and diet, explains it all,in this article.
The theme for the 184th Foodie Monday Blog Hop event, Pegan Diet was suggested by Veena Krishnakumar. Veena blogs at Veena’s Vegnation. Do visit her site for a look at the South Indian recipes, the many breads, the curries and side dishes, desserts and so much more.
When Veena first suggested Pegan on our chat group, most of us thought she had made a typo. Vegan or Pecan, that was the question. A little quick googling showed us how far from the mark we were! Over the week we learnt about the Pegan diet and exchanged articles and notes. Veena shared with us excerpts from Dr Mark Hyman’s book.
The yellow tomatoes for this recipe, were from my balcony garden, with seeds from here: .
The Pegan diet seems very interesting, though I don’t think I would stay away from diary or all gluten foods, unless health constraints force me to. My Roasted Tomato Black Rice Salad is the first in the recipes I hope to add under this label.
For my other recipes using Black Rice, a soft chewy grain with a nutty taste and a heady aroma, click these links:
Vanilla Apricot Black Rice Payasam/ Kheer/ Pudding
Black Rice Salad with Cranberry Orange Dressing
** Disclosure: This post contains affiliate links to products. This means that, at no additional cost to you, I will earn a small commission if you click the link and make a purchase. I only promote brands and products that I trust.
This Post is sent to the Event: 184 Foodie Monday Blog Hop with the theme: Pegan Diet
