World Liver Day 2023: 6 amazing recipes to reverse fatty liver

Fatty liver is becoming an increasing cause of concern as we continue to lead an increasingly inactive lifestyle and eat comfort foods in between meals. You need some fat for this, but more than 5% of your fat weight can be fatal. About 40% of Indians have non-alcoholic fatty liver disease, but most people are unaware of it because there are no symptoms in the early stages. Continuing unhealthy habits can worsen liver health and lead to life-threatening health conditions such as cirrhosis of the liver. (Read also: World Liver Day 2023: Fatty liver signs on face, eyes and skin)

“Fatty liver is completely reversible for a long period of time. Only when the damage turns into actual physical scarring and cirrhosis does the damage become irreversible. Currently, nearly 40% of Indians have some form of non-reversibility. We’re in the stage of alcoholic fatty liver, and the main reason why we’re getting so many numbers is really simple, this is our lifestyle, we’re eating more than ever, food is ever. We spend most of the day sedentary, our sleep schedules are out of sync with our circadian rhythms, and we’re introducing more toxins through pollution, chemical-laden body products, and food additives. All of this, combined with the rising prevalence of insulin resistance, type 2 diabetes, obesity and dyslipidemia, are causing this alarming rise in fatty liver disease,” says Khushboo Jain Tibrewala. .

On the occasion of World Liver Day, Khushboo Jain Tibrewala has launched the Fatty Liver Guide, an all-inclusive guide for better liver health. Here are 6 Recipes to Improve Fatty Liver .

1. Mun Dar Idli

Idli is traditionally made using rice and black gram. Grains are soaked, ground into a paste and fermented for 8-10 hours. This traditional recipe itself is highly nutritious. However, for those of us trying to keep our carbohydrate intake low, this version of the recipe is a great choice.

Overnight soaking and fermentation improves the bioavailability of the nutritional content and nutrients contained in the dal. Legumes are also notorious for their lectin content (an anti-nutrient). .

Serves: 4 | Lunch Dinner

material

1 cup of mundal

1/3 cup urad dal

salt, to taste

ghee

Method:

– Wash the dal separately and soak for 12 hours.

・Please change the water once during this period.

– Grind the two dals separately and then mix.

– Mix salt.

– Let it ferment for 8-10 hours.

– Steam in an idli maker.

– When ready, rub ghee over hot idli, remove from idli maker and serve.

2. Raw garlic chutney

This recipe is one of the easiest, fastest and most delicious ways to eat garlic.

material

8 to 10 cloves of garlic

1 teaspoon red pepper powder

1 teaspoon filtered peanut oil

Method:

– Peel the raw garlic cloves and crush them with a mortar and pestle.

– Add chili powder and continue to grind.

– Once you have a fine paste, transfer the paste to a serving bowl and mix in the oil.

– The chutney is ready to use.

3. Antioxidant Salad

material

handful of baby spinach

a 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

dressing:

1 tablespoon olive oil

3 tablespoons balsamic vinegar

salt

pepper

basil leaves

Method:

– Mix everything together and your salad is ready.

4. Liver-friendly green chutney

This chutney is suitable for the whole family. Coriander, celery, garlic, curry leaves and ginger provide nutrients that support the liver’s natural detoxification process. All herbs provide a lot of iron. As is well known, amla is the best source of vitamin C.

Ginger has anti-inflammatory properties and stimulates the release of gastric juice in the stomach. Calanamac is a digestive aid. Chili peppers increase your metabolism. Simply put, this recipe is like a multi-nutrient supplement, but delicious and unprocessed.

material

1 bunch of stemmed coriander leaves

a handful of mint leaves

a handful of curry leaves

3 tablespoons sesame seeds soaked in water overnight

2-3 celery leaves

Lime juice or 3 amla or fresh mango

Ginger 1 inch PC

3-4 cloves of garlic

Caranamac

2-3 green chillies

Method:

– Soak the sesame seeds overnight.

-Cut the amla into small wedges.

– Mix everything together. A little water can be added for consistency.

– Adjust salty, spicy and tangy taste.

・Store in an airtight container and use up within 3-4 days. If you can make it fresh every day, that’s the best.

5. Detox Kitschdi

material

A handful of white rice per person

Moong Dal – 2 fists per person

Chopped vegetables (spinach, radishes, carrots, beet leaves, cauliflower leaves,

fenugreek, malabar spinach, amaranth leaves) – 1 cup per serving

Grated gourd vegetables (gourd, melon gourd, pumpkin, ash gourd,

baby watermelon, zucchini, snake gourd, butternut squash) – 1 cup

Garlic – 2 gloves

Ginger – 1 inch PC

Clove – 1

black peppercorn -2

salt

Haldi

Water – about 1/2 cup per person

grated coconut – 1 tablespoon per person

Coriander leaves – 1 tablespoon per person

Ghee – 11 tsp per person

Method

– Soak the rice and dal mix for 6-8 hours.

– Fill the stockpot with all ingredients except coconut, coriander and ghee.

– When everything starts to boil vigorously, reduce the heat, cover the pot and simmer for about 20-25 minutes, stirring occasionally.

– When the rice and dal are fully cooked, switch the heat, cover the pot and let it sit for a few minutes.

– Top kihidi with ghee, grated coconut and coriander leaves during meals.

・ Eat with the above green chutney.

6. Muretiti

material

Mulethi Root – 2 cm pc

Fennel seeds – 1 teaspoon

Ginger – 1 inch

Water – 500ml

Method:

・Put all ingredients in water and boil for 3-4 minutes on medium heat.

– Strain and drink