If you’re looking to keep your liver healthy and fat-free, plants are one of the best foods you can choose. And dark green veggies like Brussels sprouts are extra-helpful, as certain compounds in these vegetables can help block the buildup of fat in the liver and improve weight loss. Brussels sprouts are rich in indole, a natural compound that has been found to reverse fatty liver disease (and nonalcoholic fatty liver disease in particular) and lower liver inflammation. With the addition of other veggies like kabocha squash, you’ll fight fat buildup in multiple ways all in one meal.
Plus, our Warm Brussels Sprouts Salad includes garlic and avocado oil, two more foods connected to improved liver function and weight loss. Avocado oil offers healthy fats that are easier for the liver to process (both for healthy individuals and anyone with nonalcoholic fatty liver disease), and it even has the potential to reduce the liver enzymes that can cause damage to this all-important organ. It might sound counterintuitive, but the fats present in this oil can even decrease the amount of fat in your liver – a key benefit if you’re hoping to fight fatty liver disease.
With every bite of this wonderfully warm salad, you’ll fill up and give your liver some much-needed extra protection. Oh, and you definitely won’t want to overlook its other benefit: weight loss! The same ingredients that are so great for your liver can also help you lose weight. With perks like these, this is a can’t-miss salad.
Warm Brussels Sprouts & Black Rice Salad with Miso Dressing
- 1⁄2 cup black rice (aka forbidden rice)
- 1⁄2 small kabocha squash, seeds removed, cut into 1⁄2-inch cubes (about 2 1⁄2 cups)
- 3 tbsp avocado oil, divided
- 1⁄2 tsp sea salt, divided
- 1⁄4 tsp ground black pepper
- 2 tbsp each coconut aminos, rice vinegar and toasted sesame oil
- 1 1⁄2 tbsp white miso
- 1 tbsp mirin
- 8 oz shiitake mushrooms, stems removed, caps sliced (about 3 cups)
- 4 green onions, sliced (white/light and dark green parts divided)
- 3 cloves garlic, minced
- 1 tbsp fresh ginger, minced
- 1 lb Brussels sprouts, trimmed, shredded
- Preheat oven to 400°F. Line a baking sheet with parchment.
- Prepare rice according to package directions. (NOTE: You should have about 1 1⁄2 cups cooked.) Transfer to a large serving bowl.
- In a separate large bowl, toss squash with one-third of avocado oil, one-half of salt and all of the pepper. Spread on prepared sheet and roast until tender and caramelized in spots, 25 to 30 minutes, stirring once or twice.
- In a small bowl, whisk together coconut aminos, rice vinegar, sesame oil, miso and mirin.
- In a large skillet on medium-high, heat another one-third of avocado oil. Add mushrooms and cook, stirring occasionally, until tender and golden, 7 to 9 minutes. Add the white/light parts of green onions; sauté until tender, about 1 minute. Add garlic and ginger; sauté until fragrant, about 30 seconds.
- Warm remaining one-third of avocado oil in skillet. Add Brussels sprouts; season with remaining one-half of salt. Sauté until bright green and just tender, 2 to 3 minutes. Add Brussels sprout mixture to bowl with rice; toss to combine. Let cool for 2 to 3 minutes. Toss in squash. Add the dressing; toss. Garnish with dark parts of green onions.
- Serving Size 1⁄4 of recipe
- Calories 364
- Carbohydrate Content 44 g
- Cholesterol Content 0 mg
- Fat Content 19 g
- Fiber Content 8 g
- Protein Content 8 g
- Saturated Fat Content 2 g
- Sodium Content 693 mg
- Sugar Content 11 g
- Monounsaturated Fat Content 10 g
- Polyunsaturated Fat Content 5 g
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