Hello, fellow fatty liver fighters. Let’s fix breakfast in a fatty liver-friendly way! Today, I am writing about a simple healthy ingredient that has made my breakfast more exciting and has kept me on my diet for prolonged periods: Toast Spreads For a Fatty Liver Diet! A spread can make the daily breakfast toast (whole wheat – multi-grain bread of course) a pleasure to eat without much guilt. Now, avocado is great, but I never liked it in the morning. Also, eating an avocado every day on toast can get monotonous, so if you either do not like avocado or can’t eat it every day, here are some cool ideas that would make eating that toast more exciting (hopefully!). Let’s review some of the best fatty liver toast spreads besides avocado.
I would love to hear your ideas on fatty-liver friendly toast spreads. Please share with me in the comments section!
1. Nut Butters (Taste: Creamy)
Nut butters, including peanut butter, can make a really tasty spread on your multi-grain toast. However a word of caution! – Make sure that there are no additives such as oils, salts, sugars, and lecithins. If you are really lucky, you may be able to find a local grocery store that would make the nut butter in front of you – and you can enjoy the health benefits beyond the store-bought items can provide.
Pro-Tip: If you like a little bit of sweetness, you are welcome to use a pinch of one of the liver-friendly sugar substitutes.
Give these RX Nut Butters A Try:
2. Hummus (Taste: Salty)
This is GREAT! Home-made hummus is really the best, however, there are some really good store-bought options. Hummus is a great source of protein, calcium, and essential fatty acids. If you are looking for a great organic store-bought hummus, I recommend Sabra’s Roasted Pine Nut hummus.
Pro-Tip: If you enjoy hummus, try on a crispier than usual toast. Its yummy!
3. Mint Chutney (Taste: Tangy & Spicy)
It doesn’t have to be spicy unless you want it to be. Also, It’s simple to make: take a bunch of mint leaves, cilantro (coriander leaves), lemon juice (or yogurt), some garlic (optional), salt (to taste), black salt (optional), green chilies (optional) and you can add a variety of herbs – basil, lavender, parsley, sage, and thyme, etc.
Pro-Tip: Add in black pepper or bit of a raw mango for added taste! Add in spinach or other green leafy vegetable to increase nutritional value!
4. Home-Made Jam (Taste: Sweet)
One thing to remember is that store-bought jams are either full of sugar or if they are sugar-free, they use the wrong kind of sugar substitute which can lead to additional harm to fatty liver. This healthy jam is simple to make at home. Soak a mix of chia, flax, hemp, and sunflower seeds overnight in water. Please note: you do not need to have all of these seeds for this, soaking just chia seeds will be fine too. Next, blend in along with your favorite berries or cherries, decant into a jar, and refrigerate. Your heart-healthy jam is ready to add exquisite flavor to your toast!
Pro-Tip: Boiled apple/pear sauce can help with adding additional sweetness to your jam.
5. Blueberries And Low-Fat Greek yogurt (Taste: Sweet & Tangy)
Ok, you got me. You can add any berry you like to the Greek yogurt and make it a spread, I just am biased toward blueberries for this recipe. Takes only 2 minutes of preparation time and packs a massive flavorful (and healthy) punch to your toast.
Pro-Tip: I sometimes add a little bit of black salt to my blueberry and yogurt spread.
6. Low Fat Yogurt (Taste: Up To You!)
The potential is strong with this one! The beauty of low-fat yogurt is that you can really develop the taste to the mood of the day. Make it sweet by adding fruit or make it spicy by adding some spices. Also, if you want, you can make it scrumptious by adding fresh herbs and vegetables (cucumbers, capsicum, onions, tomatoes, spinach, etc.). This helps remove some of the monotony of using the same spread every day.
Pro-Tip: If you are perennially busy, this may be a great liver-friendly toast spread option for you. It gives you flexibility and depending on the mood and time available on a particular day, you can get creative!
7. Smoked Salmon (Taste: Salty)
Smoked salmon has a lot of health benefits – rich in Omega 3s & DHA, anti-inflammatory, high in protein, high in b-vitamins and selenium. Using smoked salmon on your toast will give you a healthy kick and also keep you fuller for longer due to the protein.
Pro-Tip: Add in diced tomatoes, cucumbers, and avocado to make this an amazing meal. Sprinkle in some salt and black pepper for additional kick.
Hopefully, these ideas will help make your breakfast more flavorful. Remember, there are flavorful alternatives available to maintain your diet and you do not have to jump into the quagmire of blandness and tastelessness to get your liver better.
Please share your toast spread ideas in comments! I am looking forward to hearing them.