INGREDIENT IDEOLOGY | 11 Liver Friendly Foods for our Diets By Dr. Kaviraj Khialani Celebrity Master Chef
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Introduction to Basic Functions of Liver
The liver does a lot to keep us healthy. It helps our bodies use food, cleans our blood, and makes a special liquid to help digest fatty foods. It also stores energy, vitamins, and minerals, and keeps our cholesterol in check. The liver is like a bodyguard, fighting off germs, and cleaning our blood. It controls sugar levels in our blood and keeps important hormones in balance. The liver can even heal itself when it gets hurt, making it super important for our health.
How Does Healthy and Unhealthy Food Impacts on Our liver
Healthy foods like fruits, vegetables, and lean proteins support the liver, aiding its functions and detoxification. In contrast, foods high in sugar, saturated fats, and excessive alcohol can harm the liver, leading to conditions like fatty liver disease and cirrhosis. A balanced diet is essential for maintaining a healthy liver, as it plays a crucial role in overall well-being and detoxification processes.
What Vitamins Does liver needs to function properly and from which food source we can get it?
The liver requires various vitamins to function properly, and you can obtain them from different food sources:
Vitamin A: Essential for liver health, it can be found in foods like sweet potatoes, carrots, spinach, and eggs.
Vitamin D: Important for overall health, you can get it from sunlight, fatty fish (e.g., salmon, mackerel), and fortified dairy products.
Vitamin E: Acts as an antioxidant and can be found in nuts, seeds, and vegetable oils.
Vitamin K: Essential for blood clotting, it's abundant in leafy greens (e.g., kale, spinach) and broccoli.
B Vitamins (B1, B2, B3, B5, B6, B7, B9, B12): These are crucial for liver metabolism and can be obtained from a variety of sources like whole grains, poultry, beans, and dairy products.
Vitamin C: Supports liver detoxification and is found in citrus fruits, strawberries, and bell peppers.
Vitamin B5 (Pantothenic Acid): Plays a role in fatty acid metabolism and can be found in foods like avocados, mushrooms, and chicken.
A balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats is key to providing the liver with the necessary vitamins for optimal function.
11 Indian Liver Friendly Recipes
1. Turmeric-Lemon Rice
Ingredients:
1 cup of cooked rice
1 teaspoon turmeric powder
Juice of 1 lemon
1 tablespoon olive oil
1/2 teaspoon mustard seeds
1/2 teaspoon cumin seeds
A pinch of asafoetida
Curry leaves
Salt to taste
Instructions:
Heat olive oil in a pan and add mustard seeds, cumin seeds, asafoetida, and curry leaves.
Add turmeric powder and sauté for a minute.
Mix in the cooked rice and lemon juice.
Add salt to taste and stir well. Serve hot.
2. Spinach Dal
Ingredients:
1 cup split red lentils (masoor dal)
2 cups chopped spinach
1 onion, chopped
2 tomatoes, chopped
1/2 teaspoon turmeric powder
1 teaspoon cumin seeds
1/2 teaspoon red chili powder
Salt to taste
Olive oil
Instructions:
Wash the lentils and cook them in water with turmeric until soft.
In a separate pan, heat olive oil and add cumin seeds.
Sauté onions until translucent, then add tomatoes, spinach, and red chili powder.
Combine the cooked lentils and spinach mixture.
Add salt to taste and simmer until flavours meld.
3.Lentil and Vegetable Curry
Ingredients:
1 cup red lentils
Assorted vegetables (e.g., cauliflower, bell peppers, peas)
1 onion, chopped
2 tomatoes, chopped
2 teaspoons curry powder
1 teaspoon cumin seeds
1 teaspoon coriander powder
Salt to taste
Olive oil
Instructions:
Wash the lentils and cook them until soft.
In a pan, heat olive oil, add cumin seeds, and sauté onions until translucent.
Add tomatoes and spices; cook until tomatoes soften.
Mix in the vegetables and cooked lentils. Cook until the vegetables are tender. Add salt to taste.
4.Tandoori Chicken
Ingredients:
For the Marinade:
4 bone-in, skinless chicken pieces (you can use drumsticks, thighs, or a combination)
1 cup plain yogurt
2 tablespoons lemon juice
2 tablespoons vegetable oil
2 tablespoons tandoori masala (readily available in stores)
1 tablespoon ginger-garlic paste
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon turmeric
1/2 teaspoon paprika (for color)
1/2 teaspoon cayenne pepper (adjust to your spice preference)
Salt to taste
For Grilling:
Skewers (if using wooden skewers, soak them in water for 30 minutes to prevent burning)
A grill or oven
Method:
Marinating the Chicken:
In a large mixing bowl, combine all the marinade ingredients - yogurt, lemon juice, vegetable oil, tandoori masala, ginger-garlic paste, ground cumin, ground coriander, turmeric, paprika, cayenne pepper, and salt.
Mix everything well to form a smooth paste.
Preparing the Chicken:
Score the chicken pieces with deep cuts to allow the marinade to penetrate.
Add the chicken pieces to the marinade, making sure they are well coated.
Cover the bowl and refrigerate for at least 2-4 hours, or preferably overnight. The longer the marination, the better the flavor.
Grilling the Chicken:
Preheat your grill to medium-high heat (around 375-400°F or 190-200°C). You can also use an oven broiler if you don't have a grill.
Thread the marinated chicken pieces onto skewers. Shake off excess marinade but leave a thin coating.
Grill the chicken for about 15-20 minutes, turning occasionally, until it's cooked through. The chicken should have a nice char and be slightly blackened at spots.
If using an oven, place the skewers on a baking sheet and broil on high for about 15-20 minutes, turning once or twice.
Serving:
Serve the tandoori chicken hot, garnished with lemon wedges and accompanied by naan bread, rice, or a fresh salad.
5. Avocado and Tomato Salad
Ingredients:
2 avocados, diced
2 tomatoes, diced
1/2 red onion, finely chopped
Fresh cilantro, chopped
Juice of 1 lime
Salt and pepper to taste
Instructions:
Combine avocados, tomatoes, and red onion in a bowl.
Drizzle with lime juice, sprinkle cilantro, and season with salt and pepper.
6. Beet and Carrot Salad
Ingredients:
2 beets, boiled and sliced
2 carrots, grated
1 tablespoon olive oil
Juice of 1 lemon
Salt and pepper to taste
Instructions:
Combine beets and carrots in a bowl.
Drizzle with olive oil and lemon juice.
Season with salt and pepper.
7. Fruit Salad
Ingredients:
Assorted fruits (e.g., apple, banana, papaya, orange)
Fresh mint leaves
Honey (optional)
Instructions:
Cut fruits into bite-sized pieces and mix them in a bowl.
Garnish with fresh mint leaves and a drizzle of honey if desired.
8. Ginger-Lemon Infused Water
Ingredients:
Sliced ginger
Sliced lemon
Water
Instructions:
Place ginger and lemon slices in a pitcher of water.
Allow it to infuse for a refreshing, liver-friendly drink.
9. Moong Dal Soup
Ingredients:
1 cup split yellow moong dal (lentils)
4 cups water
1/2 teaspoon turmeric powder
1/2 teaspoon cumin seeds
2 cloves garlic, minced
1-inch piece of ginger, grated
Salt to taste
Fresh cilantro for garnish
Instructions:
Wash the moong dal and cook it in water with turmeric until soft.
In a separate pan, heat a little oil, add cumin seeds, garlic, and ginger.
Combine this mixture with the cooked dal and simmer.
Season with salt and garnish with fresh cilantro.
10. Methi (Fenugreek) Paratha:
Ingredients:
1 cup whole wheat flour
1/2 cup chopped fresh fenugreek leaves
Salt to taste
Water for kneading
Method:
Combine whole wheat flour, chopped fenugreek leaves, salt, and enough water to make a soft dough.
Divide the dough into small portions and roll them into parathas.
Cook on a hot griddle until brown spots appear on both sides.
11. Paneer and Vegetable Stir-Fry
Ingredients:
1 block of Paneer, cubed
Assorted vegetables (bell peppers, broccoli, carrots, etc.)
2 tablespoons low-sodium soy sauce
1 teaspoon grated ginger
1 teaspoon minced garlic
Salt and pepper to taste
Olive oil
Instructions:
Press the paneer to remove excess moisture and cut it into cubes.
In a large skillet, heat olive oil and add ginger and garlic.
Stir-fry the paneer and vegetables until they're tender.
Add soy sauce, salt, and pepper. Serve hot.
These recipes incorporate ingredients that are beneficial for liver health and are easy to prepare while being delicious and nutritious. Enjoy these dishes as part of a balanced diet to support your liver's well-being.
Conclusion
Maintaining a liver-friendly diet is essential for overall health and well-being. These Indian recipes incorporate ingredients that are beneficial for your liver, such as vegetables, lean proteins, and spices like turmeric and ginger. By including these dishes in your diet, you can support liver health and enjoy delicious, nutritious meals that are easy to prepare. Remember that a balanced and wholesome diet is a key component of keeping your liver and your entire body in good shape
