Eating for liver health doesn’t have to be boring—salads and light meals can be both delicious and nourishing. With the right mix of fiber-rich veggies, lean proteins, and healthy fats, salads can become satisfying, complete meals. This chapter offers a variety of flavorful, nutrient-packed recipes that support liver function while keeping meals light and energizing. From hearty grain bowls to crisp greens, these creative dishes include both warm and cold options for every season. Get ready to enjoy healthy eating in a fresh, enjoyable way!

Fatty Liver Diet Cookbook

Fresh & Crisp: Salads Packed with Liver-Loving Nutrients

Crisp Kale and Quinoa Salad with Pomegranate Vinaigrette

DIRECTIONS:

• In a medium saucepan, bring water to a boil, add quinoa, reduce heat, cover, and simmer for 15 min or until water is absorbed. Fluff with a fork and let cool.
• In a large bowl, combine kale, quinoa, pomegranate seeds, walnuts, and feta cheese.
• In a small bowl, whisk together olive oil, pomegranate molasses, lemon juice, salt, and pepper.
• Pour the vinaigrette over the salad and toss well to combine.

TIPS:

• Massage kale with a pinch of salt to soften it before adding to the salad.
• Substitute walnuts with pecans for a sweeter flavor.

N.V.: Calories: 320, Fat: 16g, Carbs: 38g, Protein: 9g, Sugar: 10g

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Watercress and Avocado Salad with Lemon-Tahini Dressing

DIRECTIONS:

• Arrange watercress, avocado, and radishes on a serving platter.
• In a small bowl, whisk together tahini, lemon juice, honey, water, salt, and pepper until smooth.
• Drizzle dressing over the salad and serve immediately.

TIPS:

• For extra crunch, add a handful of toasted sesame seeds on top.

N.V.: Calories: 240, Fat: 20g, Carbs: 15g, Protein: 4g, Sugar: 8g

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Fennel and Orange Salad with Tarragon Infusion

DIRECTIONS:

• Combine fennel, orange segments, and tarragon leaves in a large bowl.
• In a separate bowl, whisk together olive oil, white wine vinegar, salt, and pepper.
• Pour dressing over the salad and toss gently to combine.

TIPS:

• Chill the salad for 30 min before serving to enhance flavors.

N.V.: Calories: 120, Fat: 7g, Carbs: 14g, Protein: 1g, Sugar: 11g

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Chickpea and Arugula Salad with Sumac Dressing

DIRECTIONS:

• In a large bowl, combine chickpeas, arugula, red onion, and parsley.
• In a small bowl, whisk together olive oil, lemon juice, sumac, salt, and pepper.
• Pour dressing over the salad and toss to coat evenly.

TIPS:

• Add a sprinkle of crumbled feta for extra creaminess.

N.V.: Calories: 220, Fat: 10g, Carbs: 28g, Protein: 7g, Sugar: 3g

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Roasted Beetroot and Goat Cheese Salad with Hazelnut Crunch

DIRECTIONS:

• Preheat oven to 400°F (204°C). Wrap beetroots individually in foil and roast for 40 min or until tender. Let cool, peel, and slice.
• In a large bowl, combine mixed greens, beetroot slices, hazelnuts, and goat cheese.
• Drizzle with balsamic glaze and olive oil, then season with salt and pepper before tossing gently.

TIPS:

• Use vacuum-sealed beets to save preparation time.
• Substitute hazelnuts with almonds for a different flavor profile.

N.V.: Calories: 290, Fat: 18g, Carbs: 25g, Protein: 7g, Sugar: 18g

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Spinach and Strawberry Salad with Basil-Balsamic Drizzle

DIRECTIONS:

• In a large salad bowl, combine spinach, strawberries, almonds, and basil leaves.
• In a small bowl, whisk together balsamic vinegar, honey, olive oil, salt, and pepper until well combined.
• Drizzle dressing over the salad and toss gently to coat.

TIPS:

• For added protein, top with grilled chicken slices.
• Use maple syrup instead of honey for a vegan option.

N.V.: Calories: 210, Fat: 14g, Carbs: 19g, Protein: 4g, Sugar: 11g

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Asian-Inspired Cabbage and Edamame Salad with Ginger-Sesame Dressing

DIRECTIONS:

• Blanch edamame in boiling water for 5 min, then drain and rinse under cold water.
• In a large bowl, combine red cabbage, edamame, carrot, cilantro, and sesame seeds.
• In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, ginger, and honey.
• Pour dressing over the salad and toss well to combine.

TIPS:

• Add a sprinkle of crushed peanuts for extra crunch.

N.V.: Calories: 190, Fat: 9g, Carbs: 18g, Protein: 9g, Sugar: 5g

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Grilled Peach and Burrata Salad with Mint-Lime Dressing

DIRECTIONS:

• Preheat grill to medium-high heat. Grill peach halves for 2-3 min on each side until grill marks appear.
• Arrange arugula on a serving platter, top with grilled peaches and torn burrata cheese.
• In a small bowl, whisk together lime juice, honey, olive oil, salt, and pepper.
• Drizzle dressing over the salad and garnish with fresh mint leaves before serving.

TIPS:

• Substitute peaches with nectarines if desired.
• Serve with crusty bread for a more substantial meal.

N.V.: Calories: 350, Fat: 24g, Carbs: 23g, Protein: 11g, Sugar: 18g

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Hearty & Filling: Light Meals for Sustained Energy

Quinoa and Kale Stuffed Bell Peppers

DIRECTIONS:

• Preheat oven to 375°F (190°C)
• Cook quinoa in vegetable broth until fluffy, about 15 min
• Mix cooked quinoa with kale, tomatoes, feta, olive oil, paprika, salt, and pepper
• Stuff each bell pepper half with the quinoa mixture
• Place stuffed peppers on a baking sheet and bake for 30 min

TIPS:

• Top with a sprinkle of nutritional yeast for a cheesy flavor
• Use red or yellow peppers for a sweeter taste

N.V.: Calories: 250, Fat: 10g, Carbs: 30g, Protein: 8g, Sugar: 5g

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Spiced Lentil and Sweet Potato Soup

DIRECTIONS:

• Heat coconut oil in a pot and sauté onion, garlic, and ginger until fragrant
• Add cumin, turmeric, and cayenne; cook for 1 min
• Add lentils, sweet potatoes, and broth; bring to a boil
• Reduce heat and simmer until lentils and sweet potatoes are tender, about 30 min
• Season with salt and pepper before serving

TIPS:

• Garnish with fresh cilantro for added freshness
• Blend half the soup for a creamier texture

N.V.: Calories: 220, Fat: 5g, Carbs: 36g, Protein: 9g, Sugar: 6g

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Herbed Cauliflower Rice with Almonds

DIRECTIONS:

• Heat olive oil in a skillet over medium heat
• Add garlic and sauté until golden
• Add cauliflower rice and cook until tender, about 5 min
• Stir in parsley, almonds, lemon zest, and juice
• Season with salt and pepper before serving

TIPS:

• Add a pinch of red pepper flakes for a spicy kick
• Use cilantro instead of parsley for a different flavor profile

N.V.: Calories: 150, Fat: 12g, Carbs: 10g, Protein: 5g, Sugar: 3g

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Eggplant and Tomato Stew with Basil

DIRECTIONS:

• Heat olive oil in a pot over medium heat
• Sauté onion and garlic until soft
• Add eggplant and cook until it begins to soften
• Stir in tomatoes, broth, oregano, salt, and pepper
• Simmer until eggplant is tender, about 30 min
• Stir in basil before serving

TIPS:

• Serve with crusty bread for a complete meal
• Add a dollop of yogurt for a creamy contrast

N.V.: Calories: 180, Fat: 9g, Carbs: 24g, Protein: 4g, Sugar: 10g

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Spaghetti Squash with Pesto and Pine Nuts

DIRECTIONS:

• Preheat oven to 400°F (204°C)
• Cut squash in half, remove seeds, and bake cut-side down until tender, about 45 min
• Scrape out squash strands with a fork
• Toss with pesto, pine nuts, Parmesan, salt, and pepper

TIPS:

• Use a fork to create uniform strands
• Add sun-dried tomatoes for extra flavor

N.V.: Calories: 220, Fat: 15g, Carbs: 18g, Protein: 5g, Sugar: 6g

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Zucchini and Chickpea Fritters

DIRECTIONS:

• Mix grated zucchini with mashed chickpeas, flour, egg, mint, cumin, salt, and pepper
• Form mixture into patties
• Heat olive oil in a skillet over medium heat
• Fry patties until golden brown on both sides, about 4 min per side

TIPS:

• Serve with a dollop of Greek yogurt
• Add lemon zest for a fresh twist

N.V.: Calories: 200, Fat: 8g, Carbs: 25g, Protein: 7g, Sugar: 3g

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Hearty & Filling: Light Meals for Sustained Energy

Spiced Lentil and Kale Stew

DIRECTIONS:

• Heat olive oil in a large pot over medium heat. Add onion and garlic, sauté until translucent.
• Add cumin seeds, smoked paprika, and turmeric, stirring for 1 min to release flavors.
• Stir in lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for 20 min.
• Add chopped kale, cook for another 10 min until kale is tender.
• Season with salt, pepper, and lemon juice before serving.

TIPS:

• Serve with a dollop of yogurt for creaminess.
• Pair with whole-grain bread for a complete meal.

N.V.: Calories: 240, Fat: 5g, Carbs: 40g, Protein: 12g, Sugar: 4g

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Quinoa-Stuffed Bell Peppers

DIRECTIONS:

• Preheat oven to 375°F (190°C). Place bell peppers in a baking dish.
• In a pot, bring quinoa and water to a boil. Reduce heat, cover, and simmer for 15 min until water is absorbed.
• In a pan, heat olive oil and sauté onion, zucchini, and carrot until soft. Add oregano, chili flakes, salt, and pepper.
• Mix cooked quinoa with sautéed vegetables and feta cheese.
• Stuff bell peppers with quinoa mixture. Cover with foil and bake for 20 min, then uncover and bake for another 15 min.

TIPS:

• Garnish with fresh parsley for added freshness.
• Use different colored peppers for a vibrant presentation.

N.V.: Calories: 300, Fat: 10g, Carbs: 40g, Protein: 12g, Sugar: 6g

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Chickpea and Spinach Curry

DIRECTIONS:

• Heat coconut oil in a pan over medium heat. Add onion, garlic, and ginger, sauté until fragrant.
• Stir in garam masala, coriander, and cumin, cooking for 1 min.
• Add coconut milk and chickpeas, simmer for 15 min.
• Stir in spinach, cooking until wilted. Season with salt and lime juice.

TIPS:

• Serve with brown rice or quinoa for a complete meal.
• Add a pinch of cayenne pepper for extra heat.

N.V.: Calories: 350, Fat: 18g, Carbs: 40g, Protein: 10g, Sugar: 5g

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Avocado and Black Bean Salad

DIRECTIONS:

• In a large bowl, combine avocados, black beans, cherry tomatoes, red onion, and cilantro.
• Drizzle with lime juice and olive oil, tossing gently to combine.
• Season with salt and pepper before serving.

TIPS:

• For a crunch, add a handful of pumpkin seeds.
• Serve with whole-grain tortilla chips for a fun appetizer.

N.V.: Calories: 250, Fat: 14g, Carbs: 28g, Protein: 6g, Sugar: 3g

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Sweet Potato and Lentil Soup

DIRECTIONS:

• In a large pot, heat olive oil over medium heat. Add onion, garlic, and ginger, sauté until soft.
• Stir in cumin and cinnamon, cooking for 1 min.
• Add sweet potatoes, lentils, and vegetable broth. Bring to a boil, then reduce heat and simmer for 30 min.
• Season with salt and pepper. Garnish with fresh parsley before serving.

TIPS:

• Blend the soup for a creamy texture.
• Top with a swirl of coconut cream for added richness.

N.V.: Calories: 320, Fat: 7g, Carbs: 54g, Protein: 12g, Sugar: 10g

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Warm Quinoa and Beetroot Salad

DIRECTIONS:

• In a pot, bring quinoa and water to a boil. Reduce heat, cover, and simmer for 15 min.
• Meanwhile, boil diced beetroots until tender, about 15 min. Drain and set aside.
• In a large bowl, combine cooked quinoa, beetroots, walnuts, goat cheese, and mint.
• Drizzle with lemon juice and olive oil, tossing gently to combine. Season with salt and pepper.

TIPS:

• For extra crunch, add a handful of arugula leaves.
• Substitute goat cheese with feta for a different flavor profile.

N.V.: Calories: 300, Fat: 14g, Carbs: 36g, Protein: 10g, Sugar: 6g

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Mushroom and Barley Risotto

DIRECTIONS:

• Heat olive oil in a large pan over medium heat. Add onion and garlic, sauté until soft.
• Add mushrooms, cooking until golden brown.
• Stir in barley, coating it in the mushroom mixture.
• Gradually add vegetable broth, one cup at a time, stirring frequently until absorbed before adding more.
• Once barley is tender, stir in Parmesan cheese and parsley. Season with salt and pepper.

TIPS:

• Use a variety of mushrooms for a richer flavor.
• Serve with a side of steamed greens for added nutrients.

N.V.: Calories: 350, Fat: 10g, Carbs: 55g, Protein: 12g, Sugar: 4g

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Eggplant and Chickpea Tagine

DIRECTIONS:

• Heat olive oil in a large pot over medium heat. Add onion and garlic, sauté until fragrant.
• Stir in cumin, cinnamon, and coriander, cooking for 1 min.
• Add eggplant, chickpeas, diced tomatoes, and apricots. Bring to a simmer, cover, and cook for 30 min.
• Season with salt and pepper. Garnish with fresh cilantro before serving.

TIPS:

• Serve with couscous or quinoa for a complete meal.
• Add a handful of almonds for extra texture.

N.V.: Calories: 320, Fat: 10g, Carbs: 50g, Protein: 10g, Sugar: 12g

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Global Flavors: Salads Inspired by Cuisines from Around the World

Moroccan Quinoa and Chickpea Salad

DIRECTIONS:

• In a medium saucepan, bring water to a boil. Add quinoa, reduce heat to low, cover, and simmer for 15 min until water is absorbed. Fluff with a fork and let cool.
• In a large bowl, combine cooked quinoa, chickpeas, cucumber, bell pepper, mint, cilantro, raisins, and almonds.
• In a small bowl, whisk together olive oil, lemon juice, cumin, cinnamon, salt, and pepper. Pour over salad and toss to combine.

TIPS:

• For added zest, include a pinch of cayenne pepper in the dressing.
• Serve chilled for a refreshing experience.

N.V.: Calories: 310, Fat: 12g, Carbs: 42g, Protein: 10g, Sugar: 8g

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Thai Green Papaya Salad (Som Tum)

DIRECTIONS:

• In a large bowl, combine the papaya, tomatoes, and green beans.
• In a mortar and pestle, pound the garlic and chilies into a paste. Add fish sauce, lime juice, and palm sugar, and mix until sugar dissolves.
• Pour the dressing over the papaya mixture and toss to coat evenly.
• Top with peanuts and dried shrimp before serving.

TIPS:

• Adjust the number of chilies based on your spice preference.
• For a vegetarian version, replace fish sauce with soy sauce.

N.V.: Calories: 120, Fat: 4g, Carbs: 20g, Protein: 3g, Sugar: 10g

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Italian Panzanella Salad

DIRECTIONS:

• In a skillet, heat olive oil over medium heat. Add bread cubes and sauté until golden and crispy. Remove from heat and let cool.
• In a large bowl, combine tomatoes, onion, cucumber, capers, and basil.
• In a small bowl, whisk together red wine vinegar, salt, and pepper. Pour over the vegetable mixture and toss to combine.
• Add the toasted bread cubes and gently mix to incorporate.

TIPS:

• For added flavor, include a handful of olives.
• Let the salad sit for a few minutes before serving to allow flavors to meld.

N.V.: Calories: 250, Fat: 12g, Carbs: 30g, Protein: 5g, Sugar: 5g

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Japanese Soba Noodle Salad

DIRECTIONS:

• Cook soba noodles according to package instructions. Drain and rinse under cold water.
• In a large bowl, combine noodles, carrots, bell peppers, green onions, and cilantro.
• In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, and honey. Pour over noodle mixture and toss to coat.
• Sprinkle with sesame seeds before serving.

TIPS:

• For protein, add cooked shrimp or tofu.
• Chill the salad for a more refreshing taste.

N.V.: Calories: 220, Fat: 6g, Carbs: 35g, Protein: 8g, Sugar: 6g

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Mexican Black Bean and Corn Salad

DIRECTIONS:

• In a large bowl, combine black beans, corn, red onion, avocado, and cilantro.
• In a small bowl, whisk together lime juice, olive oil, cumin, salt, and pepper.
• Pour dressing over the salad and toss gently to combine.

TIPS:

• Serve with tortilla chips for a crunchy texture.
• Add jalapeño for a spicy kick.

N.V.: Calories: 180, Fat: 9g, Carbs: 24g, Protein: 5g, Sugar: 3g

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Greek Tzatziki Salad

DIRECTIONS:

• In a medium bowl, combine Greek yogurt, cucumber, garlic, olive oil, lemon juice, dill, salt, and pepper.
• Mix well until all ingredients are incorporated.
• Top with feta cheese and olives before serving.

TIPS:

• Serve as a dip with pita bread or as a side dish.
• Add a pinch of cayenne for a subtle heat.

N.V.: Calories: 140, Fat: 8g, Carbs: 10g, Protein: 7g, Sugar: 5g

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French Lentil and Beet Salad

DIRECTIONS:

• In a medium saucepan, bring water to a boil. Add lentils, reduce heat, and simmer for 20 min until tender. Drain and let cool.
• In a large bowl, combine cooked lentils, beets, onion, and parsley.
• In a small bowl, whisk together vinegar, olive oil, mustard, salt, and pepper. Pour over lentil mixture and toss to combine.

TIPS:

• Garnish with crumbled goat cheese for added creaminess.
• Serve warm or chilled, depending on preference.

N.V.: Calories: 230, Fat: 9g, Carbs: 32g, Protein: 9g, Sugar: 7g

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Indian Spiced Carrot and Lentil Salad

DIRECTIONS:

• In a medium saucepan, bring water to a boil. Add lentils, reduce heat, and simmer for 15 min until tender. Drain and let cool.
• In a large bowl, combine cooked lentils, carrots, cilantro, and green onions.
• In a small bowl, whisk together lemon juice, olive oil, cumin, coriander, cayenne, salt, and pepper. Pour over salad and toss to combine.

TIPS:

• For added texture, sprinkle with roasted cashews.
• Adjust cayenne pepper to taste for desired heat level.

N.V.: Calories: 200, Fat: 8g, Carbs: 28g, Protein: 8g, Sugar: 5g