Fatty liver disease has become a growing cause for concern due to the increasingly inactive lifestyles we all lead and indulge in comfort foods between meals – thus eating more than our bodies need. Although our liver needs a certain amount of fat to carry out its operations, more than 5% of the weight of fat could be fatal. About 40% of Indians have non-alcoholic fatty liver disease, but most of them are unaware of it due to the lack of symptoms in the initial stages. Continuing with unhealthy habits could worsen liver health to the extent that it can cause life-threatening health issues like cirrhosis on cancer. Fatty liver can be reversible until it is too advanced to be cured. (Also read: World Liver Day 2023: Signs of fatty liver on face, eyes and skin)
“Fatty liver disease is completely reversible for a long time. It’s only once the damage develops into actual physical scarring and cirrhosis that the damage becomes irreversible. For numbers that high, it’s pretty straightforward. C It’s our way of life. We eat more than ever, our food is processed more than ever, we sit most of the day, our sleep schedules are out of sync with our circadian rhythm, and we introduce more toxins. by pollution, chemical-laden body products, food additives and more.All of this, coupled with the increased prevalence of insulin resistance, type 2 diabetes, obesity and dyslipidemia, combined to cause this alarming increase in foie gras,” says Khushboo Jain Tibrewala.
On World Liver Day, Khushboo Jain Tibrewala launched Fatty Liver Guide, a guide with all the information for better liver health. Here are 6 recipes that can help you reverse fatty liver disease.
1. Moong Dal Idli
Idli is traditionally made from rice and black gram. The grains are soaked, ground into a paste, and then kept for fermentation for 8 to 10 hours. This traditional recipe itself is quite nutritious. However, for those of us who are trying to limit our carb intake, this version of the recipe is a great choice.
Soaking and fermenting overnight improves the nutritional content as well as the bioavailability of the nutrients present in the dals. Additionally, legumes are known for their lectin (anti-nutrient) content. However, the processing in this recipe will significantly reduce their lectin content, making it easy to digest and higher in protein.
For: 4 | Lunch dinner
Ingredients
1 cup Moong Dal
1/3 cup Urad Dal
Salt, to taste
Ghi
Method:
– Wash and soak the dals separately for 12 hours.
– During this time, change the water once.
– Grind the two dals separately then mix.
– Mix with salt.
– Let them ferment for 8 to 10 hours.
– Steam them in an Idli maker.
– Once done, rub some ghee on the hot Idlis, remove it from the Idli maker and serve.
2. Raw Garlic Chutney
This recipe is one of the easiest, fastest and most delicious ways to eat garlic. It goes very well with dhokla, rice, idli, etc.
Ingredients
8-10 garlic cloves
1 teaspoon red chilli powder
1 teaspoon filtered peanut oil
Method:
– Peel and crush raw garlic in a mortar and pestle.
– Add the chilli powder and continue to grind.
– Once it becomes a thin paste, transfer the paste to a serving bowl and mix in the oil.
– The chutney is ready to use.
3. Antioxidant Salad
Ingredients
Handful of baby spinach
handful of arugula
1/2 cup steamed beets
1/2 cup roasted pumpkin
1/2 cup cucumber
1/4 cup pickled onions
1/4 cup crushed walnuts
1/2 cup boiled chickpeas
Bandage:
1 tablespoon olive oil
3 tablespoons balsamic vinegar
Salt
Pepper
Basil leaves
Method:
– Mix everything and your salad is ready.
4. Liver-friendly green chutney
This chutney is good for the whole family. Coriander, celery, garlic, curry leaves and ginger provide nutrients that support the liver’s natural detoxification processes. Sesame is an excellent source of calcium. Herbs all provide a lot of iron. Amla, as known, is the best source of vitamin C.
Ginger is anti-inflammatory and stimulates the release of gastric juices in the stomach. Kala namak is a digestive. Peppers stimulate the metabolism. Long story short, this recipe is like a multinutrient supplement but tasty and unprocessed.
Ingredients
1 small bunch of coriander leaves, with stems
Handful of mint leaves
A handful of curry leaves
3 tablespoons sesame seeds, soaked overnight
2-3 stalks Celery leaves
Lime juice or 3 amla or raw mango
1 inch pc of ginger
3-4 garlic cloves
Kala namak
2-3 green chillies
Method:
– Soak the sesame seeds overnight.
– Cut the amla into small wedges.
– Mix everything, you can add a little water for consistency.
– Adjust the taste for salt, spiciness and tartness.
– Store it in an airtight container and finish it within 3-4 days. If you can make it fresh every day, then it will be the best.
5. Khichdi detox
Ingredients
White rice – 1 handful per person
Moong Dal – 2 handfuls per person
Chopped vegetables (spinach, radish, carrot tops, beet greens, cauliflower greens,
fenugreek, Malabar spinach, amaranth leaves) – 1 cup per person
Grated cucurbit vegetables (gourd, ridge squash, pumpkin, butternut squash,
baby watermelon, zucchini, snake gourd, butternut squash) – 1 cup
Garlic – 2 gloves
Ginger – 1 inch PC
Clove – 1
Black pepper -2
Salt
Haldi
Water – 1/2 cup per person, approximately
Grated coconut – 1 tablespoon per person
Coriander leaves – 1 tbsp per person
Ghee – 11 teaspoons per person
Method
– Soak the rice and dal mixture for 6-8 hours.
– In a pot, put all the ingredients except the coconut, coriander and ghee.
– Once everything begins to boil vigorously, reduce the flame, cover the pot and simmer for about 20-25 minutes, stirring occasionally.
– Once the rice and the dal are well cooked, turn off the heat, cover the pan and let stand for a few minutes.
– While eating, garnish the khichdi with ghee, shredded coconut and coriander leaves.
– Eat this with the green chutney mentioned above.
6. Mulethi tea
Ingredients
Mulethi root – 2 cm pc
Fennel seeds – 1 tsp
Ginger (1 inch
Water – 500ml
Method:
– Boil all the ingredients in water over medium heat for 3-4 minutes.
– Filter and drink
