One of the questions that I am asked the most by readers here on Fatty Liver Diary and friends who have been diagnosed with a NAFLD is: “What to eat?”
Apparently there is this misconception that once you are diagnosed with a fatty liver, you can no longer eat good food and, even more, your eating options are extremely limited. This is not the case, as we’ve already seen in previous articles where I shared with you just a few ideas for fatty liver-safe breakfast ideas or lunch ideas, but I have decided to start a new series that many people might love and share some actual recipes that are easy to prepare, tasty and safe for those suffering from a fatty liver.
Today we’re starting with one of my favorites: a quick and easy porridge (or oatmeal, depending on the country you’re reading this from) recipe that is good for a fatty liver. I eat this probably 7-8 times a month and I can never get enough.
Oats are good because they are high in fiber and also beta-glucans, the latter being considered responsible for lowering cholesterol levels and keeping your body healthy. They do pack a punch in terms of carbs, but it’s something that I consider natural and safe carbs so I don’t shy away from eating them.
Now, these being said, let’s check out my tasty homemade porridge recipe (oatmeal recipe) that’s good for a fatty liver!
– 1 cup of oat flakes (go with something that is natural, has nothing added and oats that are as little processed as possible)
– 1 cup of water and 1 cup of milk (if you want to keep it extra light, go for 2 cups of water instead, if you want to make it tastier, go for 2 cups of milk. I prefer to mix them for a good balance)
– 3/4 cups of frozen blueberries
– half a cup of frozen sour cherries
– half a cup of frozen strawberries
– 2 Tbs of coconut flakes
– 1 tbs of raw honey
– a bit of cinnamon if you like it (but make sure to eat a safe one)
How to prepare this delicious breakfast
It’s all very easy to do! Just put the milk and water in a cooking pot and add the oat flakes after a couple of minutes. Stir constantly.
After the mixture starts to boil, keep stirring for about 3 more minutes, then add the frozen fruit. In the ingredients list I shared the fruits that I use, but you can use any frozen or even fresh fruit and change the quantities as well. Just make sure you don’t use all too sugary fruits and that they are 100% fruit (so no dried fruits as they usually have a ton of sugar added).
Keep stirring in your porridge until it gets a nice, dark red color and the frozen fruits get a bit warm. This usually takes a few more minutes on medium heat.
Once done, take your porridge/oatmeal and divide it in two bowls (that’s right! you’ve just prepared two breakfasts!) In the bowl that you’re going to eat right away, add the coconut flakes and the honey (plus the cinnamon if you want it) and stir a bit more. Enjoy the delicious, healthy breakfast!
For the other half, just put it in your fridge and heat it in your microwave oven the next day (I usually add a bit of extra milk too as the oats suck all the liquid). Again, add the coconut and honey before eating and… that’s it!
Do you enjoy porridge / oatmeal? I am sure you will anyway after trying this one out!
I hope you like the idea of me sharing some fatty liver recipes with you – if you do, let me know and I will make sure to share even more with you in the future.