Fatty Liver Diet Cookbook: 100 Recipes To Reverse Fatty Liver Disease, Lose Weight And Regain Your Health E-Book

Alberta Watts

• Herausgeber: Chssm
• Kategorie: Lebensstil
• Sprache: Englisch
• Veröffentlichungsjahr: 2019

Beschreibung

The fatty liver diet cookbook contains 100 recipes that will help you to move seamlessly from your present diet to eating foods that are liver friendly. These recipes will assist you to lose weight, reverse fatty liver and become a healthier version of yourself. Additionally, they are delicious and very easy to cook.

The recipes are grouped under breakfast, lunch, dinner, snacks, salad, soup, dessert, smoothies and drinks. This grouping makes it easier to find the right recipe to cook for any meal or occasion. A wide range of foods are covered and the variety of cuisine will keep you excited in the kitchen for a long time. 

The fatty liver diet is beneficial to everyone whether you have the disease or not. It is a healthy eating plan that includes wholesome foods that promote liver health and avoids foods that are harmful to the liver. Furthermore, the diet helps to stabilize blood sugar levels and also encourages weight loss. With this book in your hands, your liver will be freed of excess fat and your whole body will become healthier. 
 

Leseprobe

Fatty Liver Diet Cookbook

100 Recipes To Reverse Fatty Liver Disease, Lose Weight And Regain Your Health

Alberta Watts

Copyright © 2019 Alberta Watts

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

Limit of Liability/Disclaimer of Warranty: While the publisher and author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for a particular purpose. No warranty may be created or extended by sales representatives or written sales materials. The advice and strategies contained herein may not be suitable for your situation. You should consult with a professional where appropriate. Neither the publisher nor author shall be liable for any loss of profit or any other commercial damages, including but not limited to special, incidental, consequential, or other damages.

TABLE OF CONTENTS

INTRODUCTION

Symptoms And People At Risk Of Nonalcoholic Fatty Liver Disease

Fatty Liver Treatment

BREAKFAST RECIPES

Spinach Zucchini Frittata

Spinach Mushroom Frittata

Asian Breakfast Bowl

Vegetable Egg Muffins

Scrambled Eggs With Shrimp

Easiest Scrambled Eggs

Breakfast Zucchini And Eggs

Almond And Coconut Flour Banana Pancakes

Brussels Sprouts, Asparagus And Eggs

Breakfast Vegetable Hash

Quinoa Scrambled Eggs Bowl

Breakfast Sandwiches

Delicious Omelet

Almond And Coconut Muffins

LUNCH RECIPES

Tuna Cabbage Salad

Skillet Turkey And Vegetables

Grilled Chicken With Olives And Tomatoes

Mushroom Brown Rice Risotto

Cauliflower Curry Soup

Turkey Meatballs

Cauliflower And Broccoli Salad

Lemony Chicken Tenders

Mediterranean Lettuce Wraps

Chicken Lettuce Wraps

Zucchini And Shrimp Lunch

Cauliflower Risotto With Mushroom

Foil Packet Chicken and Broccoli

Shrimp Stir Fry

Asian Spicy Shrimp

DINNER RECIPES

Easy Baked Salmon

Salmon And Veggies

Vegetable Curry

Chicken And Vegetable Roast

Brown Rice Risotto

One Pan Chicken Dinner

Garlicky Chicken Skewers

Chicken, Potato And Pea Salad

Chicken And "Rice" Casserole

Grilled Chicken With Zucchini And Peas Salad

Foil Packet Chicken And Vegetables

Chicken Fajitas

Thai Chicken Coconut Curry

Salmon And Asparagus Roast

SNACK RECIPES

Sweet Potato Chips

Crunchy Roasted Chickpeas

Nut And Seed Granola

Healthy Homemade Granola

Skillet Marinated Shrimp

Crunchy Eggplant Chips

Coconut Butter Chocolate Cups

Lemon Bars

Spicy Roasted Macadamia Nuts

Almond Flour Crackers

SALAD RECIPES

Spinach Salad

Cannellini Tuna Salad

Mediterranean Chicken Salad

Tangy Chickpea Salad

Spicy Shrimp And Lettuce Salad

Kale Chickpea Salad

Delicious Greek Salad

Tomato And Arugula Salad

Quinoa Salad

Easy Zucchini Salad

Greek Lentil Salad

SOUP RECIPES

Creamy Leek Soup

Fresh Broccoli Soup

Citrus Ginger Butternut Squash Soup

Ginger Carrot Soup

Hearty Lentil Soup

Potato And Navy Beans Soup

Chicken Soup With Peas

Mixed Vegetable Soup

Minestrone Soup

Turkey Meatball Soup

Turkey Soup With Vegetables

Mushroom Turkey Soup

Cod Soup

Zesty Seafood Soup

DESSERTS

Chocolate Chip Cookies

Fudgy Brownies

Easy Coconut Banana Pancakes

Chocolate Chip Coffee Ice Cream

Banana Chocolate Ice Cream

Peach Ice Cream

Chocolate Mousse

No Bake Lemon Cheesecake

Yummy Banana Pudding

Chocolate Coconut Balls

Apple Crumble With Creamy Pecan Topping

Chocolate Fondue

SMOOTHIES AND DRINKS RECIPES

Blackberry Protein Smoothie

Banana And Peach Protein Shake

Dairy Free Latte

Pumpkin Spice Latte

Spicy Mocha

Green Tea Raspberry Smoothie

Green Tea Shake

Blueberry Protein Shake

Mint Tea With Grapefruit

Minty Watermelon Slushie

INTRODUCTION

Fatty liver is reversible and that is why you have this book in your hands. The initial aim of the treatment is to stop the accumulation of excess fat and subsequently to reduce the proportion of fat-to-weight of the liver. These goals are achieved by changes in diet and weight management. This book will help you to transform your diet. It has 100 liver friendly recipes that are made with ingredients that will nourish the body and help you to lose excess weight and maintain a healthy body.

Nonalcoholic fatty liver disease is a condition that occurs as a result of excessive fat buildup in the liver. It is very normal for the liver to have some fat. A healthy liver has a fat content that is usually between 5 to 10 percent of its weight. Fatty liver occurs when this percentage of fat is exceeded. This condition is usually accompanied by inflammation of the liver and a reduction in the ability to carry out its functions. Over time, it can lead to, scarring liver damage and eventually failure.

The liver is one of the most important organs in the human body. It handles critical processes that are essential to life and wellbeing. Some of its functions include:

- Production of bile for digestion

- Storage of nutrients

- Detoxifying the body by removing or changing the composition of drugs, hormones and toxins that gets into the body

- Fighting infections by breaking down bacteria that enters the blood

- Creation of blood clotting agents

- Storage and usage of vitamins

Fatty liver hinders the performance of all these functions which leads to a series of side effects and other health conditions.

Symptoms And People At Risk Of Nonalcoholic Fatty Liver Disease

This disease can occur without showing any symptoms but generally the affected person may experience weight loss, weakness, tiredness, loss of appetite, nausea, upper right abdominal pain and skin changes. Fatty liver disease affects about 25 percent of the population. However, it is more prevalent in people who have:

- Excess bodyweight

- Unhealthy diets

- Have high cholesterol

- Diabetes

Fatty liver cannot be self-diagnosed so if you find yourself in the list of people at risk of this disease, it is advisable to visit a doctor for testing. The tests usually include liver biopsy, liver imaging and blood tests.

Fatty Liver Treatment

This disease responds effectively to changes in diet and a healthy lifestyle which includes regular exercise. The recipes in this book will help you move seamlessly from your present diet to eating foods that are liver friendly. These recipes will help you to lose weight, reverse fatty liver and become a healthier version of yourself. They are also quite easy to cook and deliciously enjoyable.

However, before you embark on this self healing journey, it is essential to consult a doctor to determine the state of your liver. Even if it is determined that your liver is presently healthy, this diet will help you to prevent the onset of the disease. The fatty liver diet will help you to avoid added sugar in your diet, eat healthy proteins (lean meat, seafood, eggs and plant protein), adequate vegetables, whole grains, fruits and healthy fats. It will help you to stay away from all manners of unhealthy foods that lead to accumulation of fat. 

Recommended lifestyle changes for having a healthy liver include exercising regularly, at least three to four times every week. Work towards losing excess body weight since obesity is a risk factor of NAFLD 9this diet will help you do that). If you smoke, you have to stop as fatty liver gets worse with smoking. Avoid alcohol as much as it is possible for you. Ensure that you sleep adequately every day and manage any stress in your life so it will not affect your health.

I wish you the best in living a healthy life!

BREAKFAST RECIPES

Spinach Zucchini Frittata

A very healthy way to start your day!

Servings: 4

Prep time: 5 minutes

Cook time: 10 minutes

Ingredients:

1 tablespoon olive oil

1 medium zucchini diced

2 cups of packed fresh spinach

8 eggs

3 scallions chopped

1/4 cup chopped fresh parsley

Sea salt to taste

Pepper, to taste

Hot sauce for serving (optional)

Directions:

1. Add oil to a cast iron skillet on medium heat. Sauté the zucchini then season with salt and pepper. Add the spinach; cook and stir until wilted.

2. Meanwhile, in a bowl, beat the eggs then stir in scallions and cilantro. Add a little salt and pepper.

3. Pour the mixture into the skillet. Cook and stir until the eggs start to cook.

4. Set the broiler to high. Place the skillet under the broiler until the eggs are set and brownish on top, about 5 minutes.

5. Serve with hot sauce.

Spinach Mushroom Frittata

This easy breakfast is packed with nutritious herbs. Add some fruit to make it healthier.

Servings: 4

Prep time: 10 minutes

Cook time: 20 minutes

Ingredients:

8 large eggs

1 cup spinach

1 cup sliced mushrooms

1 tablespoon dried thyme

1 tablespoon dried rosemary

1 tablespoon olive oil, divided

1/2 teaspoon sea salt

1 pinch of black pepper

Directions:

1. Preheat the oven to 375°F.

2. Heat 2 teaspoons of olive oil in medium skillet. Add the spinach and mushrooms. Sauté until cooked then cover and reduce the heat to low.

3. Beat the eggs in a large bowl. Stir in the thyme, rosemary, salt, and pepper.

4. Use the remaining oil to coat a 9-inch baking dish. Pour the cooked spinach and mushrooms into the middle of the dish and distribute evenly.

5. Pour the egg mixture over the vegetables. Transfer the baking dish to the oven and bake for 20 minutes. It should be cooked through in the middle.

6. Serve with a piece of fruit.

Asian Breakfast Bowl

This is a nutrient dense meal for starting the day in the right gear. 

Servings: 6

Prep time: 25 minutes

Cook time:  minutes

Ingredients:

2 1/2 cups shredded Napa cabbage

2 1/2 cups shredded kale leaves

1/2 cup chopped cilantro

1 1/2 cups blackberries

5 carrots, shredded

1 bell pepper, chopped

2/3 cup unsalted roasted almonds, chopped coarsely

1 3/4 cups coconut milk

Juice from 1 lime

1/4 cup tahini

1 1/2 teaspoons garlic chili paste

3 garlic cloves

1 tablespoon curry powder

1 teaspoon salt

Directions:

1. In a blender, add together coconut milk, lime juice, tahini, garlic chili paste, garlic, curry powder and salt. Pulse until the dressing is smooth and creamy.

2. In a large bowl, combine cabbage, kale, cilantro, blackberries, carrots, bell pepper and almonds. Add as much of the dressing as needed and toss.

3. Serve immediately.