Choosing the right snacks is important for supporting liver health. Many processed snacks contain harmful ingredients like refined sugars and unhealthy fats that can stress the liver. Instead, smart snacking involves picking nutrient-rich options that stabilize blood sugar, reduce cravings, and nourish the body. This chapter provides easy, healthy snack ideas—like hummus with veggies, baked sweet potato chips, and nut mixes—that are tasty and good for your liver. With the right choices, snacking can boost your energy and well-being.

Fatty Liver Diet Cookbook

Healthy Snacking: Guilt-Free Bites for Liver Health

Spiced Chickpea Crunch

DIRECTIONS:

• Preheat oven to 400°F (204°C).
• Pat chickpeas dry with a paper towel to remove excess moisture.
• In a bowl, toss chickpeas with olive oil, smoked paprika, cumin, garlic powder, cayenne pepper, salt, and pepper.
• Spread chickpeas in a single layer on a baking sheet.
• Bake for 30 minutes, shaking the pan halfway through, until chickpeas are golden and crispy.

TIPS:

• Store in an airtight container to maintain crunchiness.
• Use as a topping for salads or soups.

N.V.: Calories: 180, Fat: 6g, Carbs: 24g, Protein: 8g, Sugar: 0g

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Avocado and Edamame Hummus

DIRECTIONS:

• In a food processor, combine avocado, edamame, tahini, lemon juice, garlic, and water.
• Blend until smooth and creamy, adding more water if needed for desired consistency.
• Season with salt and pepper.
• Transfer to a serving bowl and drizzle with olive oil before serving.

TIPS:

• Serve with vegetable sticks or whole-grain pita chips.
• Garnish with chopped cilantro for added freshness.

N.V.: Calories: 120, Fat: 9g, Carbs: 8g, Protein: 4g, Sugar: 1g

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Quinoa and Kale Bites

DIRECTIONS:

• Preheat oven to 375°F (190°C) and line a baking sheet with parchment paper.
• In a large bowl, combine quinoa, kale, Parmesan cheese, eggs, breadcrumbs, garlic powder, onion powder, salt, and pepper.
• Mix until well combined.
• Form mixture into small balls and place on the prepared baking sheet.
• Bake for 25 minutes or until golden brown and firm to the touch.

TIPS:

• Serve with a side of marinara sauce for dipping.
• Freeze leftovers and reheat as needed.

N.V.: Calories: 90, Fat: 3g, Carbs: 11g, Protein: 5g, Sugar: 0g

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Sweet Potato and Black Bean Sliders

DIRECTIONS:

• In a bowl, mash black beans with a fork until mostly smooth.
• Add mashed sweet potatoes, oats, chili powder, cumin, salt, and pepper.
• Mix until well combined and form into small patties.
• Preheat a grill or grill pan over medium heat and lightly oil the grates.
• Grill patties for 5 minutes on each side, or until heated through and lightly charred.
• Serve on slider buns with avocado slices and lettuce.

TIPS:

• Add a dollop of Greek yogurt for extra creaminess.
• Use a food processor for quicker bean mashing.

N.V.: Calories: 210, Fat: 3g, Carbs: 40g, Protein: 8g, Sugar: 3g

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Roasted Red Pepper and Walnut Dip

DIRECTIONS:

• In a food processor, combine roasted red peppers, walnuts, lemon juice, garlic, smoked paprika, salt, and pepper.
• Blend until smooth, scraping down the sides as needed.
• Transfer to a serving bowl and drizzle with olive oil.

TIPS:

• Serve with whole-grain crackers or vegetable sticks.
• Use as a spread for sandwiches or wraps.

N.V.: Calories: 140, Fat: 12g, Carbs: 7g, Protein: 3g, Sugar: 1g

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Herb-Infused Cucumber Roll-Ups

DIRECTIONS:

• Lay cucumber slices flat on a cutting board.
• Spread a thin layer of herbed cream cheese over each slice.
• Sprinkle with sun-dried tomatoes and basil leaves.
• Season with salt and pepper.
• Roll up each cucumber slice and secure with a toothpick.

TIPS:

• Chill before serving for a refreshing bite.
• Experiment with different herbs for varied flavors.

N.V.: Calories: 90, Fat: 7g, Carbs: 4g, Protein: 2g, Sugar: 2g

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Spicy Mango and Jicama Salad

DIRECTIONS:

• In a large bowl, combine jicama, mango, red onion, cilantro, and jalapeño.
• Drizzle with lime juice and toss to coat.
• Season with salt and pepper.
• Chill in the refrigerator for at least 10 minutes before serving.

TIPS:

• Adjust jalapeño to taste for desired spiciness.
• Serve as a side dish or a refreshing snack.

N.V.: Calories: 70, Fat: 0g, Carbs: 18g, Protein: 1g, Sugar: 12g

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Lentil and Spinach Stuffed Mushrooms

DIRECTIONS:

• Preheat oven to 375°F (190°C) and line a baking sheet with parchment paper.
• In a bowl, combine cooked lentils, spinach, feta cheese, breadcrumbs, garlic, salt, and pepper.
• Stuff each mushroom cap with the lentil mixture.
• Place stuffed mushrooms on the prepared baking sheet and drizzle with olive oil.
• Bake for 25 minutes or until mushrooms are tender and tops are golden.

TIPS:

• Use portobello mushrooms for a heartier option.
• Pair with a side salad for a complete meal.

N.V.: Calories: 110, Fat: 5g, Carbs: 12g, Protein: 6g, Sugar: 2g

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Wholesome Appetizers: Perfect for Sharing and Entertaining

Spiced Lentil and Cauliflower Bites

DIRECTIONS:

• Preheat oven to 375°F (190°C).
• In a large bowl, combine lentils, cauliflower, onion, garlic, cumin, coriander, paprika, chickpea flour, olive oil, salt, and pepper.
• Mix until well combined. Shape mixture into small bite-sized balls.
• Place on a baking sheet lined with parchment paper.
• Bake for 25-30 min, turning halfway through, until golden brown.
• Garnish with fresh cilantro before serving.

TIPS:

• Serve with a yogurt dipping sauce for added flavor.
• Add a pinch of chili flakes for extra heat.

N.V.: Calories: 150, Fat: 5g, Carbs: 20g, Protein: 6g, Sugar: 2g

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Beetroot and Walnut Hummus

DIRECTIONS:

• In a food processor, combine beetroots, chickpeas, tahini, lemon juice, garlic, walnuts, olive oil, and salt.
• Blend until smooth and creamy.
• Transfer to a serving bowl and garnish with fresh dill.

TIPS:

• Serve with whole-grain pita chips or vegetable sticks.
• Add a splash of water if the hummus is too thick.

N.V.: Calories: 180, Fat: 10g, Carbs: 20g, Protein: 5g, Sugar: 3g

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Quinoa-Stuffed Mini Peppers

DIRECTIONS:

• Preheat oven to 375°F (190°C).
• In a bowl, combine quinoa, feta cheese, sun-dried tomatoes, pine nuts, basil, olive oil, salt, and pepper.
• Spoon mixture into each mini pepper half.
• Place on a baking sheet and bake for 15 min until peppers are tender.

TIPS:

• Garnish with extra basil before serving for a fresh touch.
• Use goat cheese instead of feta for a creamier texture.

N.V.: Calories: 120, Fat: 6g, Carbs: 12g, Protein: 4g, Sugar: 2g

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Avocado and Edamame Crostini

DIRECTIONS:

• Preheat oven to 350°F (175°C).
• Brush baguette slices with olive oil and toast in the oven until golden brown.
• In a bowl, mash avocado with edamame, lime juice, cilantro, salt, and pepper.
• Spread mixture onto toasted baguette slices.

TIPS:

• Top with radish slices for added crunch.
• Drizzle with balsamic glaze for a tangy finish.

N.V.: Calories: 150, Fat: 8g, Carbs: 15g, Protein: 4g, Sugar: 1g

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Zucchini and Mint Fritters

DIRECTIONS:

• Place grated zucchini in a clean kitchen towel and squeeze out excess moisture.
• In a bowl, combine zucchini, mint, scallions, flour, egg, baking powder, salt, and pepper.
• Heat olive oil in a frying pan over medium heat.
• Spoon batter into the pan, flattening slightly, and fry until golden on both sides.
• Drain on paper towels before serving.

TIPS:

• Serve with a dollop of Greek yogurt for a refreshing dip.
• Add a pinch of chili powder for a spicy kick.

N.V.: Calories: 120, Fat: 5g, Carbs: 15g, Protein: 4g, Sugar: 2g

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Herbed Mushroom and Polenta Squares

DIRECTIONS:

• Bring vegetable broth to a boil and whisk in polenta until thickened.
• Stir in Parmesan cheese and season with salt and pepper.
• Spread polenta onto a baking tray and let cool.
• Preheat oven to 400°F (200°C).
• In a skillet, heat olive oil and sauté mushrooms, garlic, and thyme until golden.
• Spread mushroom mixture over cooled polenta and bake for 15 min.
• Cut into squares and garnish with fresh parsley before serving.

TIPS:

• Top with a drizzle of truffle oil for an earthy aroma.
• Use a mix of mushrooms for varied textures and flavors.

N.V.: Calories: 140, Fat: 6g, Carbs: 18g, Protein: 5g, Sugar: 1g

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Chickpea and Spinach Samosas

DIRECTIONS:

• Preheat oven to 375°F (190°C).
• In a pan, sauté onion, garlic, and cumin seeds until fragrant.
• Add spinach, chickpeas, garam masala, turmeric, salt, and pepper. Cook until spinach wilts.
• Cut phyllo sheets into strips, place filling on one end, and fold into triangles.
• Brush with olive oil and bake for 15-20 min until golden brown.

TIPS:

• Serve with a side of mint chutney for added zest.
• Freeze uncooked samosas for a quick future snack.

N.V.: Calories: 160, Fat: 7g, Carbs: 20g, Protein: 4g, Sugar: 1g

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Roasted Red Pepper and Almond Dip

DIRECTIONS:

• In a blender, combine roasted red peppers, almonds, garlic, lemon juice, olive oil, smoked paprika, salt, and pepper.
• Blend until smooth and creamy.
• Transfer to a serving bowl and garnish with fresh parsley.

TIPS:

• Pair with whole-grain crackers or vegetable sticks for a healthy snack.
• Add a pinch of cayenne pepper for a spicy twist.

N.V.: Calories: 170, Fat: 14g, Carbs: 10g, Protein: 3g, Sugar: 3g

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Portable Snacks: Liver-Friendly Options On-the-Go

Quinoa and Chia Seed Energy Bites

DIRECTIONS:

• In a large mixing bowl, combine quinoa, chia seeds, almond butter, and honey.
• Add rolled oats, shredded coconut, chopped apricots, vanilla extract, and sea salt.
• Mix well until all ingredients are evenly incorporated.
• Using your hands, form the mixture into 1-inch balls.
• Refrigerate for at least 30 minutes before serving for better texture.

TIPS:

• Store in an airtight container in the refrigerator for up to a week.
• For a nut-free version, substitute almond butter with sunflower seed butter.

N.V.: Calories: 120, Fat: 5g, Carbs: 16g, Protein: 3g, Sugar: 6g

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Edamame and Seaweed Rice Balls

DIRECTIONS:

• Rinse sushi rice under cold water until the water runs clear.
• Combine rice and water in a rice cooker and cook according to manufacturer’s instructions.
• Steam edamame for 5 minutes or until tender.
• In a large bowl, mix cooked rice with rice vinegar, sesame seeds, and salt.
• Fold in edamame and shape the mixture into small balls.
• Wrap each ball with a strip of nori.

TIPS:

• Serve with soy sauce or tamari for added flavor.
• Use a damp cloth to prevent rice from sticking to your hands while shaping.

N.V.: Calories: 90, Fat: 2g, Carbs: 16g, Protein: 3g, Sugar: 0g

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Chickpea and Avocado Hummus Wraps

DIRECTIONS:

• In a food processor, blend chickpeas, avocado, tahini, lemon juice, garlic, and cumin until smooth.
• Season with salt and pepper to taste.
• Spread the hummus mixture evenly over each tortilla.
• Top with mixed greens and shredded carrots.
• Roll up the tortillas tightly and slice in half to serve.

TIPS:

• For extra crunch, add sliced cucumbers or bell peppers.
• Use gluten-free tortillas if needed.

N.V.: Calories: 250, Fat: 10g, Carbs: 32g, Protein: 8g, Sugar: 2g

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Cucumber and Smoked Salmon Bites

DIRECTIONS:

• Spread a thin layer of cream cheese on each cucumber slice.
• Top with a piece of smoked salmon.
• Sprinkle with dill, capers, and a squeeze of lemon juice.
• Season with black pepper to taste.

TIPS:

• For a dairy-free option, replace cream cheese with mashed avocado.
• Garnish with additional dill for presentation.

N.V.: Calories: 35, Fat: 2g, Carbs: 1g, Protein: 3g, Sugar: 0g

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Roasted Chickpea and Kale Chips

DIRECTIONS:

• Preheat oven to 400°F (204°C).
• Pat chickpeas dry with a paper towel and toss with olive oil, smoked paprika, garlic powder, and half the sea salt.
• Spread chickpeas on a baking sheet and roast for 20 minutes, stirring halfway through.
• Meanwhile, massage kale with olive oil and remaining sea salt.
• Add kale to the baking sheet with chickpeas and roast for an additional 10 minutes.
• Sprinkle nutritional yeast over the kale and chickpeas before serving.

TIPS:

• Ensure chickpeas are completely dry for maximum crispiness.
• Serve as a topping for salads or soups.

N.V.: Calories: 150, Fat: 7g, Carbs: 18g, Protein: 6g, Sugar: 1g

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Sweet Potato and Black Bean Mini Tacos

DIRECTIONS:

• Preheat oven to 425°F (218°C).
• Toss sweet potato cubes with olive oil, cumin, chili powder, and sea salt.
• Spread on a baking sheet and roast for 20 minutes, or until tender.
• Warm tortillas in the oven for the last 5 minutes of cooking.
• Fill each tortilla with roasted sweet potato, black beans, and a sprinkle of cilantro.
• Serve with lime wedges on the side.

TIPS:

• Top with avocado slices or salsa for added flavor.
• Use canned sweet potato puree for a quicker version.

N.V.: Calories: 120, Fat: 3g, Carbs: 21g, Protein: 4g, Sugar: 2g

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Spiced Lentil and Spinach Hand Piesv

DIRECTIONS:

• Preheat oven to 375°F (190°C).
• In a skillet, sauté onion and garlic until translucent.
• Add lentils, spinach, coriander, turmeric, cumin seeds, cayenne, salt, and pepper. Cook until spinach wilts.
• Roll out puff pastry and cut into 8 equal squares.
• Place a spoonful of lentil mixture in the center of each square, fold over, and seal edges with a fork.
• Brush each pie with beaten egg.
• Bake for 20-25 minutes or until golden brown.

TIPS:

• Substitute lentils with mashed chickpeas for variation.
• Serve with a side of yogurt dip for added flavor.

N.V.: Calories: 200, Fat: 10g, Carbs: 24g, Protein: 5g, Sugar: 1g

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Beetroot and Walnut Spread on Rye Crackers

DIRECTIONS:

• In a food processor, combine beetroots, walnuts, yogurt, olive oil, lemon juice, honey, salt, and pepper.
• Blend until smooth and creamy.
• Spread beetroot mixture onto rye crackers.
• Top with crumbled feta cheese if desired.

TIPS:

• Use goat cheese instead of feta for a different flavor profile.
• Garnish with fresh herbs like parsley or dill for added freshness.

N.V.: Calories: 80, Fat: 4g, Carbs: 9g, Protein: 2g, Sugar: 2g