28 Aug RECIPE OF THE MONTH – AUGUST
Our experienced Nutritional Therapist Rebecca Keane brings you a monthly blog with food tips and recipes, that anyone could use to boost their immune system and stay healthy.
This month’s post focuses on foods that support the liver and assist the body’s detoxification pathways.
Foods to Support the Liver
Eating specific foods, herbs, spices and teas can assist the body’s detoxification pathways, which helps to mitigate the effects of pollution, toxins and xenobiotics. Detoxification refers to the process of turning fat- soluble toxins and xenobiotics into water-soluble compounds that can be eliminated via the urine or bile.
Cruciferous vegetables, especially broccoli sprouts contain a compound called sulforaphane. Sulforaphane plays an important role in phase 1 and 2 detoxification, helping to reduce the impact of all the environmental toxins that surround us. Home-grown sprouts are extremely cost-effective, or you can buy them ready-made in many health food shops and supermarkets. We grow them here at Yogahome and you’ll find them garnishing the avocado on toast available in our cafe.
Artichokes are often a staple in my salads. They’re not only high in fibre, but they contain compounds that help support the liver’s natural detoxification pathways. Artichoke is also used as a cholagogue. This is a substance that promotes the flow of bile from the gallbladder into the duodenum (part of the small intestine) helping to remove harmful toxins from your liver.
There’s a wide range or food, spices and teas that we can consume to help support the liver’s natural phase detoxification pathways which include:
Cruciferous vegetables: wild rocket (Arugula), pak choi, broccoli, Brussel sprouts, cabbage, cauliflower, Chinese cabbage, collard greens, radish, horseradish, kale, kohlrabi, mustard Greens, turnip, watercress
- Alliums: onions, garlic, shallots, leeks
- Teas: dandelion tea, rooibos tea, green tea
- Herbs and spices: turmeric, rosemary, parsley, coriander
- Lemon, berries, apples, cranberries, grapes, avocado, papaya, pomegranate
- Chlorophyll-rich foods (spirulina, chlorella, wheat/barley grass)
- Asparagus, beetroot, sweet potato, carrots
- Olive oil, olives
- Flaxseed, chia seeds, legumes
- Brown rice, oats, sorghum
- Good protein sources (lean organic, grass-fed meat, non-farmed organic oily fish- mackerel, sardines, salmon
The liver is the largest organ inside the body. It has multiple functions ranging from the production of proteins, cholesterol, and bile, to storing vitamins and minerals, and regulating blood clotting.
So what can we do to protect our liver?
Here are a few simple tips that can make a big difference to our liver health.
- Eat specific foods to induce phase 2 detoxification
- Optimising bowel elimination routes
- Optimise lymph flow: dry skin brushing, lymphatic massage, compression wraps
- Go organic to minimise pesticide intake of pesticides and other xenobiotics from the food chain
- Minimise exposure of xenobiotics in toiletries and household products
- Avoid use of plastics with foodsAvoid char grilled, smoked foods and cooking at high temperatures
- Reduce or eliminate alcohol
- Avoid unnecessary medications
- Avoid foods in saturated fats, refined carbohydrates and sugar
- Avoid skipping meals or overeating, to ensure stable blood sugar levels
Note: The information provided is not medical advice, but for general nutritional informational purposes only. Always consult a health professional in the area of your particular needs or for a specific condition.
Artichoke, Avocado and Legume Salad
A simple and nourishing salad bowl, containing liver supporting foods, healthy fats, protein and fibre
Vegan | Easy | Prep time 10 minutes | no cooking time (unless cooking legumes) | serves around 2 depending on portion size
(I used tinned cans for convenience, BPA free but you can use dried legumes and cook from scratch)
Mixed leaves (I used butterhead lettuce and rocket)
Mixed seeds: pumpkin and sunflower
Balsamic glaze or vinegar
Artichokes (from a jar)
Himalayan salt and black pepper to season
- Add the mixed leaves to a bowl
- Top with the legumes
- Chop the olives and artichokes in half and add to the bowl
- Half the avocado, slice and place in the centre of the salad
- Top with broccoli sprouts and mixed seeds
- Drizzle some olive oil, balsamic glaze/vinegar
- Season with the salt and black pepper
NUTRITIONAL THERAPY WITH REBECCA KEANE
Nutritional therapy is recognised as a complementary medicine and is relevant for individuals with chronic conditions, as well as those looking for support to enhance their health and wellbeing.
Contact us to schedule a FREE telephone consultation with Rebecca and to book your appointment.