Nutrition Spotlight: Eat for Healthy Liver (One Pan Salmon with Lentils and Quinoa)

Did you know you can positively and negatively impact your liver with what you eat?

Eating a healthy balance of fruits, nuts, lean proteins, and vegetables is a great way to ensure you are getting proper nutrition and supporting optimal liver function.

Here is a list of several foods to help keep your liver and system in check: coffee, green tea, fatty fish and chicken (if avoiding animal products try edamame, lentils, tofu, nuts, or peas), olives and olive oil, nuts (including almonds, hazelnuts, pistachios, pine nuts, or pumpkin seeds), leafy vegetables such as spinach, kale, microgreens, romaine lettuce, cabbage, or collard greens, berries like cranberries and blueberries, and oatmeal.

One Pan Salmon with Lentils and Asparagus (adapted from pinchofyum.com)

Ingredients:

1 cup black lentils

1 cup red (or white) quinoa

1 tsp turmeric

4 cups chicken bone broth  (or vegetable broth)

12 oz salmon

2-3 cups green beans or asparagus

1 cup coleslaw

Lemon Herb Sauce

½ cup olive oil

¼ cup lemon juice

1 clove garlic, minced.

Pinch of salt (to taste)

Squeeze of honey or agave (to taste)

¼ cup chopped parsley (optional)

Lentils and Quinoa: Preheat oven to 450 degrees.  Rinse the lentils and quinoa in a strainer.  Place in a large oven safe skillet or casserole with 1 tsp turmeric and the broth.  Bake for 45-50 minutes or until almost fully cooked.  Remove and fluff with a fork.

Sauce: Make the lemon dressing by blending all ingredients in a food processor or with immersion blender.  Set ½ of the dressing aside.

Salmon: When the lentils and quinoa are done, place the salmon (skin side down) and vegetables you want on top of the lentils and drizzle with half of the lemon dressing.  Bake another 10 minutes.  Broil for the last 2 minutes.  Depending on how thick the salmon is, if it still needs time, turn the oven off and let it sit in there for a few minutes to finish.

Serve: When the salmon is fully cooked, serve with the reserved sauce and coleslaw.

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