Love your liver - a recipe for gut and liver support
The liver is the master processor where the blood is detoxified and nutrients are metabolised and stored. It has critical functions that keep us alive and support our health. Once compounds are detoxified into less toxic substances via the liver, they are excreted from the body through the digestive system and the urine. Hence, the liver and gut play important roles in removing toxic substances from the body and keeping us healthy.
I cook intuitively - I go to the store, choose the ingredients based on their health benefits then combine them all together to (hopefully) create a tasty, fulfilling meal. The following recipe contains specifically chosen ingredients with a focus on liver protective and gut healing actions. I explain in detail why these ingredients are beneficial, and how they aid liver detoxification and support gut health to provide a simple, nourishing meal.
The Ingredients:
Extra Virgin Olive Oil
Rich in monounsaturated fats, it helps to reduce inflammation and is a source of antioxidants.
Beef Bone Broth Concentrate (I always use Best of the Bone Turmeric & Ginger)
This contains collagen, gelatin, and amino acids to support the structure and function of the intestinal lining ultimately providing gut-friendly support. The turmeric in the product I used gives the meal a lovely flavour and provides extra antioxidant and liver protective support.
Onion, Garlic, and Ginger
My favourite trio to kick start a tasty meal. These aromatic ingredients are packed with antioxidants and anti-inflammatory properties.
Antioxidants are essential for liver function as they protect liver cells from oxidative damage caused by the metabolism of toxins. Antioxidants help prevent liver damage and support the liver's detoxification and regeneration processes. Additionally, antioxidants have anti-inflammatory properties, which can reduce inflammation in the gut and liver.
Okra
This vegetable contains prebiotic compounds which support digestion and feed the good gut bacteria. Okra also contains soluble fibre which helps to regulate blood sugar levels. The demulcent, anti-inflammatory action of okra can soothe irritation in the gut, alleviate heartburn, ease constipation and support digestion.
Carrots
Beta-carotene found in carrots is a potent antioxidant and carrots have been shown to help protect against cancer too!
Broccoli and kale - the cruciferous veg
By chopping and cooking broccoli and kale, glucoraphanin is converted into sulforaphane which induces phase II detoxification enzymes in the liver. Phase II is the second step in converting toxic compounds to water-soluble (less harmful) substances that can be excreted safely from the body. Sulfuoraphane also stimulates the production of glutathione which is the liver’s most powerful antioxidant. Combined with the anti-inflammatory action of sulforaphane, broccoli and kale helps protect liver cells from damage.
Bok choy
Packed with antioxidants, vitamins, minerals and fibre.
Chicken (I always use free range, RSPCA approved)
Animal meat contains protein which is essential for our health by regulating neurotransmitter production, providing structure in the body and carrying nutrients throughout the body for use. The amino acids found in protein are building blocks for liver enzymes and are used in conjugation reactions to convert toxins to safer compounds. Amino acids like cysteine, glutamine and glycine are required to synthesise glutathione (the powerful antioxidant I mentioned earlier).
Lemon peel
Lemon peel contains antioxidants which as I mentioned, protect the liver cells from damage. The compound limonene induces liver enzymes involved in both phase I and phase II detoxification pathways ultimately upregulating this process. This is a small but powerful addition to any meal that supports liver health and protects the liver from injury.
The recipe:
Heat extra virgin olive oil in a pan and sauté onion, garlic, ginger and 1 tsp of bone broth concentrate until fragrant. Add a small amount of filtered water if required to aid cooking and add salt and pepper to taste.
Add sliced okra and carrot and cook with a small amount of added water (if required).
Add broccoli, bok choy, and kale after the other vegetables are cooked and leave the lid on to allow these vegetables to gently steam.
Cook chicken separately with bone broth concentrate, extra turmeric if desired, salt and pepper.
Finish by adding lemon zest over the dish.
I hope you enjoyed this recipe which supports liver and gut health! You can also serve the meal with quinoa or another grain of your choice to make it go further. If you prefer vegetarian/vegan you can replace the chicken with a vegan protein source like tofu, bean medley or tempeh.
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For references, please email me at oliviagrace.naturopathy@gmail.com
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