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Recipes for fatty liver

by Alivia Nyhan
Published: Last Updated on

The nonalcoholic hepatic steatosis , better known as fatty liver , occurs when our liver loses its ability to properly filter the blood and remove excess fat. This condition usually occurs in people who have an inadequate diet with a large intake of lipids, along with a sedentary lifestyle.

This pathology produces inflammation in the organ and affects its proper functioning, which can lead to severe complications such as liver cirrhosis . Making changes in our diet, eliminating those forbidden foods and adding the ingredients that are beneficial, is key to achieving an improvement. That is why at FastlyHealwe provide you with 5 recipes for fatty liver that will help you organize a healthy menu and guide you about the most appropriate foods.

Lemon Chicken with Sautéed Asparagus and Brown Rice

Chicken is one of the recommended proteins to consume when suffering from fatty liver , however it is important to always eat it without skin as this area is rich in lipids and harmful to your condition.

To make the baked lemon chicken you will need:

  • A whole chicken with skin, once cooked you must remove the skin before eating.
  • ¼ cup of virgin olive oil.
  • The juice of 3 lemons.
  • 2 cloves of garlic
  • One teaspoon of thyme.
  • A teaspoon of rosemary.
  • Salt and pepper to taste.

Preheat the oven to 180 ºC while you prepare the chicken marinade. Crush the garlic, squeeze the juice of the 3 lemons, add the thyme, rosemary and salt and pepper to taste, then add the olive oil and mix well. Place the chicken on a tray and spread it with this mixture, making sure that it is impregnated both inside and out. If you wish, you can place two lemon slices inside the chicken to keep the moisture and flavor.

When the oven is hot, rise to 200 ºC and cook for approximately 25 minutes on each side, turning only when it is well browned. Remove from the oven and enjoy with a portion of asparagus sautéed in a teaspoon of olive oil and brown rice.

Grilled salmon with vegetable couscous

Salmon offers an important contribution of omega 3, a fatty acid that is favorable for our body that helps reduce high cholesterol . This fish can be substituted or alternated with other blue ones such as tuna, cod, sardines or trout.

Season the salmon with salt, pepper and a dash of lemon, you can add a touch of soy sauce to give it an oriental flavor. Cook on the grill and consume with a vegetable couscous, steamed vegetables or salad dressed with a teaspoon of olive oil and vinegar.

To make the couscous you need:

  • A cup of couscous.
  • Half an onion.
  • Half a green pepper.
  • Half a red pepper.
  • Half zucchini.
  • A handful of raisins.
  • A cup of vegetable broth or water.
  • 3 oil tablespoons.
  • Salt and pepper to taste.

Wash all the vegetables very well and chop them into small cubes, in the case of zucchini it is advisable to leave it with its skin for a greater nutritional contribution. Add the 3 tablespoons of oil to a frying pan and bring to medium low heat, when hot, add the onion and peppers and fry for 5 minutes, add salt and pepper to taste and then add the zucchini. Let it fry until the vegetables are soft and tasty.

In parallel, bring the cup of vegetable broth or water to boil, add a little salt and pepper and when it has reached the boiling point turn off the heat and add the couscous. Cover the mixture and let it rest for 5 minutes, during which time the grain will absorb the water and soften. When the water has been completely absorbed and the vegetables are ready, mix everything well, add the raisins and enjoy this rich and healthy dish.

Whole wheat pasta with Neapolitan sauce and caprese salad

The flours and whole grains should not be lacking in the diet of patients with this condition, they favor the elimination of fat and optimize intestinal transit. That is why among the recipes for fatty liver , whole wheat pasta with Neapolitan sauce is a good alternative if we are looking for something quick. To be healthy, the sauce must be homemade, in this way we guarantee a preparation with reduced fat.

To make the Neapolitan sauce you need:

  • 1 large can of crushed natural tomato, it is important that it is not fried tomato.
  • 3 minced garlic cloves.
  • Half a cup of chopped basil leaves.
  • ¼ cup of olive oil.
  • Salt and pepper to taste.
  • Half a tablespoon of sugar.

Neapolitan sauce is very simple to make. Add the oil to a pan and then bring to medium low heat, when it is hot add the garlic that you should let brown slowly for 5 minutes. Once they have released their aroma, remove them from the oil and incorporate the basil, let it cook for 2 minutes, stirring to release its aroma and flavor, then add the crushed tomato, salt and pepper to taste.

You should cook over low heat for at least 30 minutes, adding the sugar at the end of cooking if you notice that the sauce is a bit acidic. You can incorporate a pinch of oregano. Add this rich sauce to your whole wheat pasta, remember that it is not advisable to consume the pasta with Parmesan cheese as it contains a lot of fat. Accompany this dish with a salad of tomato slices, mozzarella and fresh basil, the classic caprese.

Baked gilthead bream with sautéed vegetables and cucumber salad

Fish is an important part of the diet for fatty liver as it is a protein that is low in fat and rich in nutrients. Among the various types, sea bream is an excellent alternative, you can prepare it on the grill or in the oven, obtaining a healthy and uncomplicated dish.

To make a recipe for baked gilthead bream with lemon, start by preheating the oven to 180 ºC. Take a whole fish, cut two vertical slits in the body, place it on the tray and then move on to the dressing. Brush the fish with a teaspoon of olive oil, salt and pepper it, add a splash of white wine to the tray and add a lemon wedge to each slit for a juicy and delicious flavor.

Bake at 200 ºC and cook for about 20 minutes. In less than you think you can enjoy this rich and light dish, which you can accompany with a sauté of your favorite vegetables and a salad of arugula, tomato and cucumber.Carrot cream

The cream of carrots is a good choice for dinner or to accompany any of the dishes mentioned above. You can substitute this vegetable for other equally delicious and nutritious ones such as zucchini, broccoli, pumpkin or mushrooms.

The alternative that we propose is completely healthy and free of cream, butter or other fatty ingredients. To make it you need:

  • 1 kilo of carrots peeled and chopped.
  • 1 liter of vegetable broth.
  • Half an onion.
  • 2 cloves of garlic
  • 1 cup of skim milk.
  • ¼ cup of olive oil.

In a tall pot, pour the olive oil and bring it to medium-low heat, once hot, add the onion and let it fry for 2 minutes, then add the garlic cloves, cut in half. Let the base of your cream cook for at least 10 minutes or until the onion is transparent, when it reaches this point add the chopped carrots, stir for 1 minute, add salt and pepper to taste and add the vegetable broth until slightly covered the carrots.

Turn up the heat and let it cook until the carrots are soft, then turn off the heat and let it rest a bit. Then you must crush the mixture using a blender or a food grinder, when you have achieved the consistency of cream add the cup of skim milk, which will allow the cream to remain unified, smooth and delicious. Taste and salt and pepper if necessary.

Serve with a little chopped chives to intensify its rich flavor.

Alternatives to cleanse your liver

In addition to following a healthy diet and very low in fat, it is recommended that you practice physical exercise , in this way you will help your body eliminate excess lipids effectively.

You can also consume some home remedies that will help to purify this organ, for this we invite you to read our articles:

This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.

If you want to read more articles similar to 5 recipes for fatty liver , we recommend that you enter our Digestive System category .

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