How to Prepare Liver Healthy Foods

How we prepare our food is just as important as what the food is. What we eat, how it is prepared, and how much we eat is part of a healthy liver eating plan.

A healthy liver eating plan applies to cooking at home and eating out. When eating out, look for healthier, lighter versions on the menu. Ask for special cooking preparations.

Preparing healthy food

If you are trying to lose weight for better health or are proactive about a healthy liver, these preparations will help you succeed.

Healthiest ways to prepare food

  • Sauté
  • Bake
  • Stir Fry
  • Grill
  • Roast
  • Broil
  • Boil

Healthy cooking options

In preparing liver healthy foods, the following oils are healthier options:

  • Canola
  • Corn
  • Olive
  • Peanut
  • Safflower
  • Soybean
  • Avocado
  • Grapeseed
  • Rice Bran

For butter lovers, a healthier option is to use whipped butter. It contains less fat and is whipped for a lighter version.

Using whipped butter sparingly, you can enjoy a buttery flavor with fewer calories.

Use nonstick or “green” fry pans. These pans allow your food to cook without adding oils or butter, providing a healthy way to cook.

Flavor your food up

Use herbs and spices to season foods instead of heavy salt. Look for non-salt options at the store.

Experiment using different spices and herbs, adding flavor without extra calories and high sodium.

For steaming veggies, use baskets in pans and steam with chicken broth. This adds more flavor than water without consuming the broth.

For soups, choose broth-based soups over cream-based. Buy low-sodium broth or stock for cooking at home.

Make your salad dressing from olive oil, balsamic vinegar, or other flavored vinegar and spices. Use low-calorie, no-sugar dressings.

Harmful preparations

  • Avoid saturated and trans fats
  • Avoid frying
  • Avoid heavy creams, sauce, and gravy that add unhealthy fat and calories
  • Avoid high sodium. Choose no-salt versions for cooking and flavoring foods
  • Avoid canned soup and processed foods. These are high in sodium
  • Avoid beverages and foods high in sugar. Choose no sugar or sugar substitute that is safe, like sugar alcohols (erythritol, mannitol, sorbitol, xylitol), but use these in moderation for rare occasions. I have found that the more I consume foods with sugar substitutes, it increases my cravings.

Healthy cooking is liver healthy. Help your liver help you!

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