Taste Tips in Support of a Healthy-Liver Diet
- Stir fried vegetables with a grain such as brown rice or millet can be a staple, and can be made in a quantity enough to last several days. Steam, or stir-fry in olive or coconut oil. Can be seasoned in a variety of ways – see a few possibilities below. Can add organic, optimally pasture fed meats, or melt cheese over stir-fry if before 3 pm.
I learned to cook and like this kind of dish in college - and knew that thereafter, I'd never need to starve !
- “Power Grain” is a name we give to a simple combination dish my wife and I developed. It offers comfort food qualities of carbohydrates, organ and muscle building proteins, and warmth bestowing healthy fats in a single serving. Start with cooked brown rice, quinoa, millet or any other favorite grain or grain combination. In a large frying pan, pour beaten eggs over grain, and scramble in. Sprinkle grated swiss, jack, cheddar or other favorite cheese on top, and fold together thoroughly. Power grain can be eaten unseasoned, or spiced in a variety of interesting ways. It can be formed into burgers, and you can mix in vegetables too if desired. In relation to the glycogen-gall rhythm, this is an ideal lunchtime food. Make a large enough portion to last a few days !
- Salads : with carrots, celery, and pickled beets in the basic salad; also sprouts, artichoke hearts, grated beets, daikon or jicama, pecan or walnut pieces, etcetera. according to taste. Organic, optimally pasture fed meats, tuna, or avocado if before 3 p.m..
- Like store-bought fruit juices, many store-bought salad dressings are much too concentrated. Consider diluting by half with a simple vinaigrette or oil and vinegar
Seasonings
For stir-fry, some of the following can be delicious :
- Organic soy sauce or tamari sauce. Use lightly because of salt.
- Bragg’s Aminos (from health food store) – again, lightly because of salt.
- Onion, garlic. In moderation, but in our household, always !
- Ginger (grated or very thin sliced) - use fresh ginger.
- Vinegar (rice wine, red wine, or balsamic).
- Sweet and sour. Maple syrup or honey for sweet, vinegar for the sour. Experiment for the right mix.
- A mild curry spicing of your choice
- Chutneys of your choice in small quantities or as spicing in sauces.
- Fresh squeezed lemon juice - either in sauces or as a seasoning. Can be used in place of salt
Experiment with herbs and spices, and with combining the above. Fresh herbs wherever possible ! For an overview of spices helpful in digesting carbohydrates, proteins and fats, see the attached page.
Carbohydrates for Comfort — or as a Garnish !
- Pickled beets. Can use rice, red wine or balsamic vinegar, plus a small amount of sweetener if desired. Boil and cut bite-size; or cut first and steam. Do not cook to the point that they're mushy ! Save part of the water as a liquid to cover beets. Add vinegar and sweetener and put in a storage container – keep in refrigerator. Add to salads, or have a couple of tablespoons with meals as a garnish. Can make a large quantity, as they keep well in the refrigerator. Ginger can also be pickled uncooked for future use as a seasoning.
- I've recently developed a delicious garnish salad recipe. It consists of grated beets, carrots and daikon in equal parts, pecan pieces, and a dressing of toasted sesame oil, vinegar and organic sugar. I make enough dressing so it's a juicy mix, and keep it in the refrigerator in big jars. I simply can't get enough of it !
- Healthy – and tasty – carbohydrate sources : organic whole grains, whole grain breads; carrots and beets. Also consider yams, sweet potatoes, squash (e.g., butternut), pumpkin, turnips, parsnips, rutabagas, and kohlrabi. These can be served mashed, in casseroles, or seasoned in any number of ways in steamed & stir fry dishes.
Desserts and Sweeteners
- Sweeteners : try date sugar, molasses, brown rice syrup, maple syrup, sucanat, honey or monk fruit in small quantities. I confess to using organic white or brown sugars on occasion. Experiment !
- Dessert treats : Whole grain banana, carrot or pumpkin bread ; oatmeal or granola cookies ; desserts with almonds, walnuts, hazelnuts or pecans. A slice of sprouted or whole grain raisin toast with a teaspoon of honey makes a great evening snack. Learn about healthy alternative sweeteners and experiment with them in your desserts !
If doing you own baking, bear in mind that by itself, whole wheat flout is rather dense and heavy on the stomach. Substitute part of what your recipe calls for with another, lighter flour- e.g., brown rice, millet, etc. Experiment - adapt your favorite New York Times Cookbook or Joy of Cooking baking recipes to whole grains. Bon Appetit !
Cookbooks
The Moosewood Cookbook ; The Enchanted Broccoli Forest ; Still Life with Menu. All by Mollie Katzen.
Nourishing Traditions, by Sally Fallon, New Trends Publishing. Excellent section on lactic acid fermentation vegetables, e.g., sauerkraut, kimchi (Korea), tsukemono (Japan), – many more.
Diet for a Small Planet and Recipes for a Small Planet, by Francis Moore Lappe. Strong point of these cookbooks : grain, nut and legume combinations providing balanced proteins for vegetarians.
Raw – The Uncook Book, by Juliano. Regan Books, Harper Collins. Juliano has strong views against animal proteins and fats, which we don't necessarily share. Great aesthetic presentation, however, and a genius for raw food flavors.
* * * * * * *
Using the dietary principles we’ve provided, you can work with any cookbook or any favorite recipe, adapting and/or substituting as needed. Use whole grain instead of refined flour, reduce and change sweeteners – but let it also be your goal that as you eat better, your food tastes better than ever before !
- Stir fried vegetables with a grain such as brown rice or millet can be a staple, and can be made in a quantity enough to last several days. Steam, or stir-fry in olive or coconut oil. Can be seasoned in a variety of ways – see a few possibilities below. Can add organic, optimally pasture fed meats, or melt cheese over stir-fry if before 3 pm.
I learned to cook and like this kind of dish in college - and knew that thereafter, I'd never need to starve !
- “Power Grain” is a name we give to a simple combination dish my wife and I developed. It offers comfort food qualities of carbohydrates, organ and muscle building proteins, and warmth bestowing healthy fats in a single serving. Start with cooked brown rice, quinoa, millet or any other favorite grain or grain combination. In a large frying pan, pour beaten eggs over grain, and scramble in. Sprinkle grated swiss, jack, cheddar or other favorite cheese on top, and fold together thoroughly. Power grain can be eaten unseasoned, or spiced in a variety of interesting ways. It can be formed into burgers, and you can mix in vegetables too if desired. In relation to the glycogen-gall rhythm, this is an ideal lunchtime food. Make a large enough portion to last a few days !
- Salads : with carrots, celery, and pickled beets in the basic salad; also sprouts, artichoke hearts, grated beets, daikon or jicama, pecan or walnut pieces, etcetera. according to taste. Organic, optimally pasture fed meats, tuna, or avocado if before 3 p.m..
- Like store-bought fruit juices, many store-bought salad dressings are much too concentrated. Consider diluting by half with a simple vinaigrette or oil and vinegar
Seasonings
For stir-fry, some of the following can be delicious :
- Organic soy sauce or tamari sauce. Use lightly because of salt.
- Bragg’s Aminos (from health food store) – again, lightly because of salt.
- Onion, garlic. In moderation, but in our household, always !
- Ginger (grated or very thin sliced) - use fresh ginger.
- Vinegar (rice wine, red wine, or balsamic).
- Sweet and sour. Maple syrup or honey for sweet, vinegar for the sour. Experiment for the right mix.
- A mild curry spicing of your choice
- Chutneys of your choice in small quantities or as spicing in sauces.
- Fresh squeezed lemon juice - either in sauces or as a seasoning. Can be used in place of salt
Experiment with herbs and spices, and with combining the above. Fresh herbs wherever possible ! For an overview of spices helpful in digesting carbohydrates, proteins and fats, see the attached page.
Carbohydrates for Comfort — or as a Garnish !
- Pickled beets. Can use rice, red wine or balsamic vinegar, plus a small amount of sweetener if desired. Boil and cut bite-size; or cut first and steam. Do not cook to the point that they're mushy ! Save part of the water as a liquid to cover beets. Add vinegar and sweetener and put in a storage container – keep in refrigerator. Add to salads, or have a couple of tablespoons with meals as a garnish. Can make a large quantity, as they keep well in the refrigerator. Ginger can also be pickled uncooked for future use as a seasoning.
- I've recently developed a delicious garnish salad recipe. It consists of grated beets, carrots and daikon in equal parts, pecan pieces, and a dressing of toasted sesame oil, vinegar and organic sugar. I make enough dressing so it's a juicy mix, and keep it in the refrigerator in big jars. I simply can't get enough of it !
- Healthy – and tasty – carbohydrate sources : organic whole grains, whole grain breads; carrots and beets. Also consider yams, sweet potatoes, squash (e.g., butternut), pumpkin, turnips, parsnips, rutabagas, and kohlrabi. These can be served mashed, in casseroles, or seasoned in any number of ways in steamed & stir fry dishes.
Desserts and Sweeteners
- Sweeteners : try date sugar, molasses, brown rice syrup, maple syrup, sucanat, honey or monk fruit in small quantities. I confess to using organic white or brown sugars on occasion. Experiment !
- Dessert treats : Whole grain banana, carrot or pumpkin bread ; oatmeal or granola cookies ; desserts with almonds, walnuts, hazelnuts or pecans. A slice of sprouted or whole grain raisin toast with a teaspoon of honey makes a great evening snack. Learn about healthy alternative sweeteners and experiment with them in your desserts !
If doing you own baking, bear in mind that by itself, whole wheat flout is rather dense and heavy on the stomach. Substitute part of what your recipe calls for with another, lighter flour- e.g., brown rice, millet, etc. Experiment - adapt your favorite New York Times Cookbook or Joy of Cooking baking recipes to whole grains. Bon Appetit !
Cookbooks
The Moosewood Cookbook ; The Enchanted Broccoli Forest ; Still Life with Menu. All by Mollie Katzen.
Nourishing Traditions, by Sally Fallon, New Trends Publishing. Excellent section on lactic acid fermentation vegetables, e.g., sauerkraut, kimchi (Korea), tsukemono (Japan), – many more.
Diet for a Small Planet and Recipes for a Small Planet, by Francis Moore Lappe. Strong point of these cookbooks : grain, nut and legume combinations providing balanced proteins for vegetarians.
Raw – The Uncook Book, by Juliano. Regan Books, Harper Collins. Juliano has strong views against animal proteins and fats, which we don't necessarily share. Great aesthetic presentation, however, and a genius for raw food flavors.
* * * * * * *
Using the dietary principles we’ve provided, you can work with any cookbook or any favorite recipe, adapting and/or substituting as needed. Use whole grain instead of refined flour, reduce and change sweeteners – but let it also be your goal that as you eat better, your food tastes better than ever before !