I'm looking for some fun recipes anyone has for healthy ideas for fatty livers. I know that we are stick to the basics, but no harm if anyone has some fun ideas!
I know the basics, but kind of hitting a rut in eating the same thing every day. I work long days, so hopefully some ideas that are easy to take to work since I'm trying to eat more during these hours than for dinner when I get home at night. Any ideas, links welcome!
I recently discovered some fun substitutes that are helping, like black soy beans instead of regular beans for dishes (lower carbs, higher protein, and fairly low sodium! I've been using Eden Organic). I've been subbing out things like sour cream for organic nonfat plain yogurt to make some fun dressings for salads, etc. Let me know if you've got some other tips! The Nutribullet and Instapot are my go to faves if you have anything fun for those.
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nycliver
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I've actually come up with some pretty tasty alternatives to a few things so far. I'll try to write them out for anyone interested. For miracle whip, I've been using plain fat free organic yogurt to add some moisture on pitas and some seasonings can help, but I do miss miracle whip for tuna salads.
How do we feel about egg whites? I'm getting mixed research on it, but am really liking them for breakfast. No yolks obviously, and cooking in a castiron or baking so no oil.
Something I eat every day is steamed broccoli. My favorite way to prepare it is as follows; I toss in 3 ounces of salmon or tuna, a quarter cup walnut pieces, and add a sauce I came up with containing (all organic ingredients) 2 tablespoons extra virgin olive oil, a tablespoon of hot sauce, a quarter cup apple cider vinegar, 2 tablespoons each minced garlic and minced ginger, a teaspoon of powdered turmeric, a half teaspoon black pepper, and a half teaspoon spirulina powder.
For breakfast, I have a cup of fat free organic Greek yogurt, a cup of blueberries, a quarter cup black chokeberries (they come dried, and I reconstitute them with boiling water first ... just enough to cover the. I add the leftover infused water I drain from them to iced tea), and if I am not adding walnuts to my broccoli, I add a quarter cup of them to the yogurt.
Another sauce I toss with my broccoli is half a cup of Greek yogurt, 2 cloves garlic minced, dill, and black pepper, with a quarter cup mashed avocado. I don't add salmon or tuna to this.
Since whole eggs are a good source of choline, which is important for liver health, I will have a fried egg sandwich (2 large eggs fried in extra virgin olive oil) on high fiber whole grain bread spread with mashed avocado into which I've added minced garlic. I add some black pepper or a dash of hot sauce. This is about twice a month.
My doctor said I should be drinking pedialyte daily, so I add it to iced tea. Here's my iced tea recipe: 4 bags green tea, 1 ounce each lemon and pomegranate juices, 8 ounces orange flavored pedialyte, 40 ounces filtered water. I drink this every day.
I have a list of foods and beverages and really do not eat anything not on the list, and I play around with these ingredients to come up with recipes. Here is the list: protein sources include mung beans (you can look up recipes for soups made with them), lentils, fat free plain Greek yogurt, wild caught Alaskan salmon, tuna, tofu, whole eggs, lean white meat chicken, almonds, and walnuts
Fruits and veggies: broccoli, cauliflower, green beans, beets, spinach, carrots, onions, blueberries, goji berries, black chokeberries, strawberries, avocado, cantaloupe, bananas, organic apples, bell peppers, and tomatoes. I also buy organic kimchee once in a while.
Seasoning: garlic, ginger, spirulina, black pepper, turmeric, low sodium tamari sauce, hot sauce, and apple cider vinegar.
Grains are very limited, to whole grain bread with a minimum of 5 grams fiber and 12 grams net carbs per slice, no more than once a week, and very occasionally, brown rice pasta.
Beverages: coffee, tea (green, black, white, dandelion root, red hibiscus) ... all organic, lemon juice, aloe vera juice (inner fillet only), pomegranate juice (the last three I add to iced tea. Occasionally I drink water kefir. I only use filtered water with my tea. Between tea, coffee, pedialyte, and plain water, I drink a minimum of 96 ounces a day.
I use sesame oil, avocado oil, and extra virgin olive oil.
If I want something sweet, I will add vanilla and stevia to my coffee and top it off with fat free whipped topping (not the healthiest but it is healthier than say, oreo cookies or cheesecake), or make chia seed pudding with cocoa powder, dark chocolate, almonds, and stevia. I also strain plain Greek yogurt to thicken it, then whip it, and have a tablespoon on toast with a tablespoon of blueberries
If my migraines and diabetes allowed, I would add pinto beans, kidney beans, garbazo beans, oatmeal, and sweet potato to the list.
On VERY rare occasions I will get 93 % lean organic ground beef and make a 4 ounce burger and steam it to remove the fat, then brown it in olive or avocado oil. That is only if my blood lipids and liver enzymes are good, and if I have lost at least 2 pounds.
I keep my calories to between 800 and 1000 per day. I work 12 hour night shifts and that pretty much wrecks the metabolism, so I consume 30 % fewer than "recommended calories for weight loss" based on my BMI
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