World Liver Day 2023: 6 Incredible Recipes To Reverse Fatty Liver Disease

World Liver Day 2023: 6 Incredible Recipes To Reverse Fatty Liver Disease

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)

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 stage. (Khushboo Jain Tibrewala)

“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

Moong Dal Idli
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


1 cup Moong Dal

1/3 cup Urad Dal

Salt, to taste



– 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.


8-10 garlic cloves

1 teaspoon red chilli powder

1 teaspoon filtered peanut oil


– 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

antioxidant salad
antioxidant salad


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


1 tablespoon olive oil

3 tablespoons balsamic vinegar



Basil leaves


– 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.


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


– 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

Detox Khichdi
Detox Khichdi


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



Water – 1/2 cup per person, approximately

Grated coconut – 1 tablespoon per person

Coriander leaves – 1 tbsp per person

Ghee – 11 teaspoons per person


– 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


Mulethi root – 2 cm pc

Fennel seeds – 1 tsp

Ginger (1 inch

Water – 500ml


– Boil all the ingredients in water over medium heat for 3-4 minutes.

– Filter and drink

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