liversupport

Liver Health Essentials

Healthy Liver Recipes

A cookbook for optimally protecting your liver. Delicious Appetizer, Desert, and
Entree recipes that your liver will thank you for.

EDITORS AT LIVERSUPPORT.COM
 Table Of Contents
ENTRES

Turkey Shepherds Pie ........3

Maple Mustard Glazed Chicken ..........5

Tilapia, Asparagus and Spicy Mint Gremolata ........6

Quinoa & Bean Chili .............7

Turkey Meatballs with Cranberry, Orange Glaze .........8

APPETIZERS

Local Bean and Mango Salsa..........10

Pico de Gallo..........11

Vegan Lentil Soup with Kale............12

DESSERTS

Blueberry Crisp .....14

Chocolate Dipped Fruit ..........15

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 Entres

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 Turkey Shepherds Pie
Prep Time: 20 mins Cook Time: 1 hour 15 mins Total Time: 1 hour 35 mins Serves: 6

Those with liver concerns feel that they cant have hearty foods. Well, by limiting some of
the unhealthy ingredients, substituting healthier options and eating these types of food in
moderation, even those with liver concerns can enjoy a hearty, stick-to-your-ribs dinner.

1 pound ground turkey 1 cup low-sodium chicken broth

2 teaspoons olive oil 1 teaspoon kosher salt
2 cups chopped Spanish onion (about 2 Freshly ground black pepper
medium-sized onions) cup frozen peas
1 cups diced carrot (about 3 medium-sized cup frozen corn
carrots) 1 pounds Yukon gold potatoes peeled and
8 ounces white mushrooms, sliced (baby cubed (about 2-inch pieces)
bellas/creminis are a good alternative) 1 small head cauliflower, cut into florets
1 teaspoon dried thyme (about 2 pounds)
2 tablespoons all-purpose flour cup 1% lowfat milk
2 tablespoons unsalted butter

1. In a large nonstick skillet cook the turkey over medium heat, stirring occasionally, until brown, about 4
minutes. Transfer the turkey to a plate.
2. In the same skillet heat the olive oil and add the onions and carrots. Cover and cook until the vegetables
begin to soften approximately 8 minutes.
3. Remove the cover and raise the heat to medium-high. Add the mushrooms and thyme and cook, stirring
occasionally, until the mushrooms are soft and their liquid has evaporated approximately 8 minutes.
4. Return the meat to the pan and add the flour. Cook, while stirring, for 2 minutes. Stir in the chicken
broth, teaspoon salt and teaspoon pepper and bring to a simmer being sure to scrape up any
brown bits from the bottom of the pan.
5. Stir in the corn and peas.
6. Pour the mixture into a shallow 13 x 9 baking dish.
7. Preheat the oven to 350 degrees.
8. Arrange the potatoes in a steamer basket, and steam for 10 minutes. Add the cauliflower to the basket
and cook until the potatoes and cauliflower are tender when pierced with the tip of a knife, about 15
minutes longer.
9. Mash the vegetables with a potato masher until smooth.

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 10. Add the butter to the potato mixture until melted, then add the milk, remaining teaspoon salt and a
pinch of pepper and stir to combine.
11. Spread the potato mixture on top of the meat mixture and bake until heated through, about 25 minutes.
TIP: To get your potatoes to brown in the oven, run the tines of a fork over the potatoes to make
grooves. The high spots will brown up nicely.

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 Maple-Mustard Glazed Chicken
Prep Time: 5 mins Cook Time: 30 mins Total Time: 35 mins Serves: 4

Its important to utilize the grainy French mustard in this recipe. Also, for
natural sugars, use pure maple syrup, not maple-flavored corn syrup. Basil
or marjoram can be substituted for the thyme with good results.

2 large boneless, skinless chicken breasts 1 clove garlic, minced

2 tablespoons grainy French mustard teaspoon dried thyme
2 tablespoons Dijon mustard 2 tablespoons pure maple syrup

1. Preheat oven to 375 degrees F.

2. Rinse the chicken and pat it dry.
3. To butterfly the chicken breast, lie the breast down flat on a cutting board. Place your palm on top of the
chicken breast so that your fingers are out of the way. Take your knife and cut the chicken breast in half
parallel to the cutting board. But dont cut all the way through to the other side; instead, stop about
from the other edge of the chicken so that you can open the breast like a book. This will make two
thinner breasts which will cook more quickly.
4. Place the chicken breasts in a glass baking dish.
5. Combine mustard, garlic, thyme and maple syrup in a small bowl.
6. Spread about 1 tablespoons of the mustard mixture evenly on top of each chicken breast, being
careful to cover as much of the surface as possible to form a crust.
7. Bake for 20 to 25 minutes.
8. Remove the chicken from the oven and turn your oven to broil.
9. Place the chicken back in the oven on the second highest rack and cook until mustard mixture has
formed a crust and is slightly hardened, approximately 4 minutes.
10. Serve with rice and vegetable.

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 Tilapia, Asparagus and Spicy Mint Gremolata
Prep Time: 20 mins Cook Time: 12 mins Total Time: 32 mins Serves: 2

While there is much debate about whether you should choose thin
asparagus or the thicker stems, this a matter of preference, but in our
opinion the best flavor comes from the thicker stems when broiled or
grilled, thinner stems are best when steaming.

2 pounds fresh asparagus, ends trimmed Pinch red pepper flakes

3 tablespoons coarsely chopped mint leaves 2 tilapia fillets fresh or frozen, but thawed
1 garlic clove, minced Olive oil or vegetable oil
teaspoon lemon zest Salt and pepper to taste

1. Set up a steamer, fill the bottom with water and bring to a boil. In the meantime, trim your asparagus
by grabbing the flat end of the asparagus with your thumb and finger on one hand, and place your
other hand near the middle of the asparagus stalk. Bend the stalk gently until it snaps. The pointed
end is the end you will keep. Place the trimmed asparagus spears into the pot and steam until bright
green and tender, but still somewhat crisp, about 6 minutes. Remove from the steamer when finished
cooking.
2. Combine the mint, garlic, lemon zest and pepper flakes in small bowl.
3. Lightly brush each side of the tilapia with oil (about 1 tablespoon) and salt and pepper each side.
4. Add the tilapia fillets to a hot pan and cook approximately 2 minutes. Gently flip the tilapia and cook
for another 2-3 minutes on the other side or until opaque throughout.
5. Serve the tilapia with the asparagus and garnish with the gremolata mixture.

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 Quinoa & Bean Chili
Prep Time: 10 Mins Cook Time: 60 Mins Total Time: 1hr 10 Mins Serves: 4

This is a recipe that warms and heals for those cold winter months. Find
your local farm store for the best local ingredients!

1 cups quinoa uncooked, rinsed 1 green pepper, seeded and chopped

2 cups water 1 red pepper, seeded and chopped
3 tablespoon unfiltered olive oil 2 carrots, diced
1 large yellow or Spanish onion, chopped 1 teaspoon black pepper
5 cloves garlic, chopped 2 teaspoons dried oregano
1 teaspoon dried, crushed chilis 1 cup frozen corn
1 jalapeno pepper, seeded and diced teaspoon cayenne pepper
1 tablespoons dried cumin cup chopped cilantro
4 or 5 large tomatoes chopped or 1 28-ounce 1 cup shredded extra sharp cheddar
can crushed tomatoes (optional)
2 cups of dried local beans, soak overnight
(cranberry, black, or any variety of red
kidney beans, to name just a few)

1. Bring the quinoa and water to a boil in a saucepan over medium heat. Reduce heat to medium-low,
cover, and simmer until the quinoa is tender, and the water has been mostly absorbed, about 15 to
20 minutes. Set aside.
2. Heat the olive oil in a large pot over medium heat. Add the onion and cook until it is translucent. Add
the garlic, crushed chili, cayenne, jalapeno, cumin. Stir 1 minute to release the flavors. Stir in the
tomatoes and let soften. Add in beans, green pepper, red pepper, carrots, black pepper and oregano.
Bring to a simmer over medium heat. Once simmering, reduce heat to medium-low, cover, and let
simmer for 25 minutes. Add salt to taste. Add extra water as needed.
3. After 25 minutes, stir in quinoa, corn and cilantro. Remove from heat sprinkle with shredded cheese
for an added flavor dimension and serve.

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 Turkey Meatballs with Cranberry, Orange Glaze
Prep Time: 15 Mins Cook Time: 20 Mins Total Time: 35 Mins Serves: 6-8

This recipe can be used as either an appetizer or served with a green salad
and potato as an entree. If youre making them for a party, consider
doubling the recipe and freeze the meatballs without the sauce. On
party-day thaw the meatballs and cook them in the sauce.

1 large egg, beaten 1 pinch cayenne pepper (optional)

1 pounds ground turkey cup lowfat milk
teaspoon poultry seasoning cup plain bread crumbs
teaspoon garlic powder 1 tablespoon olive oil
1 teaspoon onion powder 1 7-ounce can jellied cranberry sauce
1 teaspoon salt cup orange marmalade
teaspoon ground black pepper cup water
teaspoon Worcestershire sauce Salt and pepper to taste

1. Beat egg in large bowl.

2. In the same bowl, add the turkey, poultry seasoning, garlic powder, onion powder, salt, black
pepper, Worcestershire sauce, cayenne pepper (if using), milk, and bread crumbs. With a spoon or
using your clean hands, mix the ingredients until just combined.
3. Cover with plastic and refrigerate for approximately 1 hour, this will help them set up more firmly.
4. Remove turkey mixture from the refrigerator and roll one tablespoon of the mixture into a ball. (Tip:
To keep the balls the same size, use a small cookie scoop or tablespoon measure.)
5. Heat olive oil in skillet over medium heat.
6. Place the turkey meatballs in a single layer in the skillet so that they are not touching. By making sure
there is space in between the meatballs you will ensure that they will brown instead of steam.
Depending on the size of your skillet you may have to brown the meatballs in batches.
7. Brown the meatballs on all sides, turning occasionally, about 3 minutes.
8. As the meatballs brown, remove them from the skillet and place them on a clean baking sheet lined
with paper towel to absorb any excess moisture/oils.
9. After all of the meatballs are browned and removed from the skillet, add the cranberry sauce,
marmalade and water. Gently stir, breaking up the cranberry sauce and marmalade and scraping any
browned bits from the meatballs off the bottom of the pan.
10. Bring sauce to a lively simmer and let it cook about 3 minutes.
11. Return turkey meatballs to the skillet.

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 12. Reduce the heat to medium-low and continue to cook until the meatballs are no longer pink in the
center and glaze is reduced, about 5 minutes.
13. Stir and cover turkey balls with sauce occasionally.
14. Add salt and pepper to taste.

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 Appetizers

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 Local Bean and Mango Salsa
Prep Time: 10 Mins Cook Time: n/a Total Time: 10 Mins Serves: n/a

For those with health concerns it is recommended to use local and organic
foods. Combine these eating and dietary habits with herbal supplements and
your body is running at the natural levels it should be. A perfect
equilibrium. Eat as many raw foods as possible for maximum health
benefits. When you are at the grocery store, buy organic to curb the
long-term effects of GMO food products.

1 mango peeled and diced 1 medium onion (your choice) diced

1 cup of dried local beans (your choice)
soak overnight and simmer until preferred
tenderness, then cool
cup fresh chopped cilantro
The juice of two fresh limes
2 large tomatoes (your choice) halved,
then spoon out watery flesh and seeds. Dice
the remaining outer flesh.
of one jalapeno diced remove flesh and
seeds for less heat.
2 tablespoons organic olive oil
Light sea salt and fresh cracked black pepper

1. Combine all ingredients in a bowl and toss.

2. Season with salt and pepper to taste.

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 Pico de Gallo
Prep Time: 15 Mins Cook Time: n/a Total Time: 15 Mins Serves: 6

A refreshing recipe that can be served with tortillas, pita chips or as an

accompaniment for chicken.

1 large red or white onion, very finely diced 1 lime

12 roma tomatoes or 10 vine tomatoes (if tsp salt
you are using local tomatoes, find ones that Pita chips for serving (optional)
have more flesh than pulp, such as heirloom
brandywine)
1 cups fresh cilantro, finely chopped
3 jalapenos, finely chopped with membranes
and seeds removed

1. Begin by very finely dicing the onion and place into a large bowl.
2. Remove the core from a tomato (where the stem met the vine). Dice the tomatoes one by one until
you have the same amount of diced tomato as you do onion. (By coring and dicing the tomatoes one
by one you can determine when you have enough to match the quantity of your onion without
damaging all of the tomatoes which you can use for other recipes).
3. To prepare the cilantro, remove the thick stems from the cilantro. If thin stems remain thats okay.
Finely chop the cilantro.
4. Slice the jalapenos in half and remove the seeds and membrane (thats what makes jalapenos spicy)
by scraping them out with a spoon. Cut the jalapeno into strips and dice very finely.
5. Add the tomatoes, cilantro and jalapeno to the onions.
6. Slice the lime in half and squeeze the juice from just half of the lime into the bowl (a reamer helps with
this).
7. Sprinkle the salt into the bowl and stir together until combined.
8. Taste the Pico de Gallo and add salt, to taste, if needed. You may also prefer to add a bit more lime
juice from the second half of the lime (some limes give up a lot of juice so this may not be necessary).
9. Serve with Pita Chips or tortillas.

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 Vegan Lentil Soup with Kale
Prep Time: 10 Mins Cook Time: 1 hr 10 Mins Total Time: 1 hr 20 Serves: 6
Minutes

Try this vegan recipe!

4 cups vegetarian broth cup regular lentils (red, yellow work well,
cup french lentils too)
cup wild rice cup steel cut oats or barley
2 cups chopped kale

1. Bring broth to a boil and add all ingredients, stir.

2. Cover and simmer on low for 45 minutes to 1 hour.
3. Stir in kale and simmer for an additional 10 minutes and serve.

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 Desserts

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 Blueberry Crisp
Prep Time: 20 Mins Cook Time: 40 Mins Total Time: 1 Hour Serves: 4-6

Try this delicious blueberry crisp recipe. Tip: Getting fruit when it is in
season ensures the best flavor not to mention its the time when it is least
expensive.

6 cups blueberries, rinsed and lightly dried cup sugar

1 tablespoon cornstarch Pinch salt

Topping Mixture:

cup all-purpose flour

cup quick-cooking oats
cup packed light brown sugar
cup sugar
teaspoon ground cinnamon
teaspoon ground nutmeg
cup chopped pecans
cup room temperature, unsalted butter,
cubed

1. Preheat oven to 375 degrees F.

2. Begin by tossing the blueberries, cornstarch, sugar and a pinch of salt together in a bowl. This will
allow the blueberries to give off their juice when cooking, but the cornstarch will thicken the juices.
3. Combine flour, oats, brown and white sugar, cinnamon, nutmeg and pecans in a bowl. Add the butter
and mix together until the ingredients are combined and but crumbly.
4. Add the blueberry mixture into a 2-quart baking dish.
5. Top the blueberries evenly with the crumb mixture.
6. Bake for 40 minutes.

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 Chocolate Dipped Fruit
Prep Time: 35 Mins Cook Time: 2 Mins Total Time: 15 Mins Serves: 2

A treat for Valentines Day or any other time youre looking for a healthier
treat. These treats taste best when eaten the same day they are made.

1 dozen ripe strawberries 2 ripe bananas cut into 1-inch chunks

fresh pineapple, peeled, cored and cut into 12 ounces high quality semi-sweet or dark
-inch chunks chocolate (chips or bars broken into small
pieces)

1. Line a baking sheet with waxed paper or parchment paper. Set aside.
2. Rinse the strawberries and gently dry them with paper towel.
3. Using paper towels, pat the pineapple pieces dry.
4. Place the chocolate into a microwave safe bowl or measuring cup and microwave for 30 seconds at
50% power. Let it sit in the microwave for another 30 seconds before stirring. Continue to
microwave for 30 seconds, let stand for 30 seconds and stir until the chocolate is fully melted
(usually 3 cycles of 30 seconds at most). Dont overdo the cooking as chocolate can easily burn.
5. Hold strawberry by the stem, dip it in chocolate, and twirl it in a circular motion to evenly cover
most of the strawberry. As you lift it from the chocolate, twirl it so that any excess chocolate drips
back into the bowl.
6. Place the strawberry on the prepared baking sheet and repeat with remaining strawberries.
7. Place a toothpick into a pineapple chunk and dip it into the chocolate using the same technique you
used for the strawberries. Follow with the banana chunks using the same process as the pineapple. (If
you dont intend to eat the fruit right after the chocolate sets, you will want to fully coat the
pineapple and banana to prevent them from drying out/turning brown).
8. Place the baking sheet with the chocolate dipped fruit into the refrigerator until the chocolate has set,
about 15 minutes.

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