Nutrition Spotlight: Eat for Liver Health (Spinach and Lentil Salad)

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.

 This Spinach and Lentil Salad is a quick and delicious way to make eating for good liver health! 

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SPINACH AND LENTIL SALAD

Serves 6

 In a small bowl, whisk together everything except olive oil.

Gradually add the olive oil while whisking until the dressing ins well combined and emulsified.

Transfer dressing to lidded jar and store in the fridge.  Shake well before using. 

SALAD

2 cups cooked lentils

5 ounces spinach (fresh)

½ cup feta cheese (crumbled)

¼-½ cup kalamata olives, chopped or whole

Handful of pumpkin seeds, pistachios, almonds, or pine nuts

Optional: chopped cucumbers and/or seeded and chopped tomatoes

DRESSING

¼ cup red wine vinegar (try ½ amount first)

1 clove garlic, minced

1 tsp honey

1 tsp dried oregano

¼ tsp salt

¼ tsp pepper

½ cup extra virgin olive oil

 In a large bowl, add fresh spinach and top with cooked lentils.  Top with feta, olives, and optional tomatoes and cucumbers.  Toss with some dressing.  Sprinkle with nuts.  This salad is best fresh!