Food24
  • Recipes
    • New recipes
    • Recipe round-ups
    • Easter Recipes
    • Air fryer recipes
    • Easy weekday meals
    • Cooking with lamb
    • Delicious pork recipes
    • Fish and Tips
    • Braai recipes
    • Chicken recipes
    • Vegetarian recipes
    • Baking
    • Low carb recipes
    • Gluten-free recipes
    • Dairy-free recipes
    • Pasta recipes
    • South African recipes
  • News
    • Food news
  • Videos
  • Cooking guides and tips
    • Pantry staples
    • Load shedding lifesavers
    • Baking tips and tricks
  • Newsletters
  • More
    • Food24 taste tests
    • Kitchen design and appliances
    • Drinks
      • Non-alcoholic drinks
      • Wine
      • Beer
      • Cocktails
      • Coffee
    • Win
No Result
View All Result
Food24
  • Recipes
    • New recipes
    • Recipe round-ups
    • Easter Recipes
    • Air fryer recipes
    • Easy weekday meals
    • Cooking with lamb
    • Delicious pork recipes
    • Fish and Tips
    • Braai recipes
    • Chicken recipes
    • Vegetarian recipes
    • Baking
    • Low carb recipes
    • Gluten-free recipes
    • Dairy-free recipes
    • Pasta recipes
    • South African recipes
  • News
    • Food news
  • Videos
  • Cooking guides and tips
    • Pantry staples
    • Load shedding lifesavers
    • Baking tips and tricks
  • Newsletters
  • More
    • Food24 taste tests
    • Kitchen design and appliances
    • Drinks
      • Non-alcoholic drinks
      • Wine
      • Beer
      • Cocktails
      • Coffee
    • Win
No Result
View All Result
Food24
No Result
View All Result

7 healthy meals and snacks to support your liver over the holidays

Andrea Fedder by Andrea Fedder
December 13, 2021
in Health and wellness, Recipe Round-Ups
0
7 healthy meals and snacks to support your liver over the holidays
1
SHARES
20.5k
VIEWS
FacebookTwitterPinterestWhatsapp

As the boozy brunches and end-of-year shenanigans increase over the festive season, your liver may strain under the weight of all these social engagements – not to mention the vino that is required protocol to navigate family holiday dinners!

We got in touch with Mbali Mapholi, a qualified clinical dietician, to get her expert advice on healthy foods to support this hepatic organ in its detox duties. 

Liver-supporting breakfasts

Try including oats and berries for breakfast. “Oats are packed with soluble dietary fibre and beta-glucans, which help reduce cellular inflammation and support immunity. More research is needed to support this, but beta-glucans can help reduce the amount of fats stored in the liver, which in turn can support maintaining good liver health,” says Mbali. 

When it comes to berries, the darker the better. Strawberries, blueberries, cranberries and mulberries are all rich in polyphenols. This antioxidant helps fight free radical damage and may help protect the liver. And, no, we’re pretty sure boozy berry desserts don’t count.

Here are some recipes to try:

  • No-knead walnut oat bread
  • Earl Grey oat scones
  • Refrigerator berries and chia seed jam
  • Baked yoghurt and berries
  • Bircher muesli with fresh berries

If you’re still looking for a treat for teatime, bake a batch of these oat biscuits with cranberries instead of cupcakes.

7 healthy meals and snacks to support your liver over the holidaysLiver-healthy lunches

When it comes to sneaking in a healthy midday meal before the evening’s merriment, fatty fish and cruciferous veggies are your best bet.

Your liver is naturally good at detoxification so adding quick greens like Brussels sprouts and broccoli will just improve the blood levels of liver enzymes.

Fatty fish is packed with omega-3 fatty acids, a good fat that helps to reduce inflammation. Mbali explains: “Omega-3 fatty acids may prevent the build-up of excess fats and maintain good enzyme levels in the liver.” Good vegan options for omega-3s are seaweed/algae and edamame beans, which could not be easier to cook.

Try these lunch options:

  • Braised brussel sprouts
  • Try this prep method with any cruciferous veggies 
  • Spicy fish pancakes
  • Baked salmon with mint and cucumber salad
  • Honey and soy glazed salmon
  • Fresh tuna summer salad (with green beans)
  • Tuna fish cakes
  • Smoked snoek sandwich

7 healthy meals and snacks to support your liver over the holidaysLiver-soothing snacks

When it comes to snacks and refreshments to tide you over during the silly season, there are three heroes you can count on to reinvigorate the liver: green tea, grapefruit and nuts.

While it may be tempting to pivot towards coffee amid the hustle and mayhem, give your organs some green tea instead. Green tea has long been purported to hold liver-healthy properties: the plant compounds are packed with antioxidants that help protect the liver from free radical damage. 

Why not make a pitcher of green ice tea with mint and lemon to rehydrate during the day?

Grapefruit is another easy hero to add to the mix. They’re rich in two particular antioxidants – naringenin and naringin (the flavonoid responsible for grapefruit’s bitter taste – which naturally protect the liver and help reduce inflammation, increasing the liver’s protective mechanisms.

  • Potato salad with smoked salmon and ruby grapefruit (with the fatty fish bonus!)
  • Grilled grapefruit with yoghurt

Mbali tells us all nuts – a festive season staple – are friends of our livers. “All types contain unsaturated fatty acids and antioxidants like selenium and vitamin E, which are important compounds and may help prevent non-alcoholic fatty liver disease (NAFLD) and reduce inflammation and oxidative stress.”

Obviously for a quick snack, a drawer full of raw nuts is best. But with or without the espresso, these toasted nuts are a winner.

May you “liver” a little healthier this season!

Tags: BreakfastFeaturesGuideHealthyRound-up


Related Posts

15 perfect potato side dishes that will upgrade any meal
Recipe Round-Ups

15 perfect potato side dishes that will upgrade any meal

March 8, 2023
Mango lassi: a refreshing Indian drink that’s the perfect antidote to this summer heat
Drinks

Mango lassi: a refreshing Indian drink that’s the perfect antidote to this summer heat

March 2, 2023
13 must-try plant-based recipes for a kitchen spring clean
Collections

27 February is Milk Tart Day: Celebrate with our greatest collection of milk tart recipes

February 22, 2023
Next Post
J'Something Vodacom RED

Win a Vodacom Red signature experience with J'Something

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Food24 Team Loves

Chefs share 8 trade-secrets to making a fantastic milk tart at home

Chefs share 8 trade-secrets to making a fantastic milk tart at home

February 20, 2023
The 4-ingredient dough recipe that changed my life

The 4-ingredient dough recipe that changed my life

February 13, 2023
We predict 2023’s biggest food trends for home cooks

We predict 2023’s biggest food trends for home cooks

February 1, 2023
The Food24 team shares their 2023 kitchen goals

The Food24 team shares their 2023 kitchen goals

February 1, 2023
Tips on how to pack the perfect picnic

Tips on how to pack the perfect picnic

January 14, 2023

Recent favourites

  • 15 perfect potato side dishes that will upgrade any meal

    15 perfect potato side dishes that will upgrade any meal

    29 shares
    Share 0 Tweet 0
  • Feeling hangry? Here are 12 quick and delicious dinner recipes for when you’re short on time

    14 shares
    Share 0 Tweet 0
  • The best chocolate sandwich biscuit: Oreos vs dupes

    0 shares
    Share 0 Tweet 0
  • How to make the perfect banana bread

    4 shares
    Share 0 Tweet 0
  • The impact that load shedding has on your household’s grocery basket

    0 shares
    Share 0 Tweet 0

Newsletter

Get weekly access to our best recipes, tips and tricks

Sign Up
Footer

Quick links

  • Home
  • News
  • Videos
  • Win

Collections

  • New Recipes
  • Festive
  • Baking
  • Dessert Recipes
  • Braai Recipes
  • Lunchbox
  • South African Recipes
  • Pasta Recipes

Other links

  • Advertise with Food24
  • Editorial Policy
  • How to Pitch
  • Contact us

Not in the mood to cook?

Visit eatout.co.za to find the perfect restaurant near you.

eatout.co.za

© 2020 Food24.com. All rights reserved.

  • About us
  • Terms of Use
  • Privacy Policy
  • New Media
IAB
No Result
View All Result
  • Recipes
    • New recipes
    • Recipe round-ups
    • Easter Recipes
    • Air fryer recipes
    • Easy weekday meals
    • Cooking with lamb
    • Delicious pork recipes
    • Fish and Tips
    • Braai recipes
    • Chicken recipes
    • Vegetarian recipes
    • Baking
    • Low carb recipes
    • Gluten-free recipes
    • Dairy-free recipes
    • Pasta recipes
    • South African recipes
  • News
    • Food news
  • Videos
  • Cooking guides and tips
    • Pantry staples
    • Load shedding lifesavers
    • Baking tips and tricks
  • Newsletters
  • More
    • Food24 taste tests
    • Kitchen design and appliances
    • Drinks
      • Non-alcoholic drinks
      • Wine
      • Beer
      • Cocktails
      • Coffee
    • Win

© 2019 Food24.com. All rights reserved.

Login to your account below

Forgotten Password? Sign Up

Fill the forms below to register

Subscribe to Newsletter

All fields are required. Log In

Retrieve your password

Please enter your username or email address to reset your password.

Log In
Close
Food24
Recipe Disclaimer

All recipe content is the responsibility of the party from whom such content originated. You agree that you use the content on Food24 at your own risk. Please read our editorial policy.
Close
Food24
Get the latest recipes delivered to your inbox weekly
Promotional Newsletter

Be the first to receive information about competitions and special offers from Food24 and it's partners.

You have successfully been subscribed!
Something went wrong. Please try again.
Make sure you have completed all required fields.
I don't want to see this again