Léré's Barn: Let’s Talk Liver Health
No crazy cleanses. No radical detoxes. Just real, everyday ways to support your liver.
I love this Scripture: I praise you, for I am fearfully and wonderfully made. Wonderful are your works; my soul knows it very well. (Psalm 139:14, ESV). The Lord truly designed our bodies in the most remarkable way. One of the greatest examples of His handiwork is the liver—a vital organ which quietly serves us day and night.
About the size of a football and located under your ribcage on the right side, the liver performs over 500 life-sustaining tasks. It filters your blood, breaks down harmful substances, processes nutrients, stores vitamins and minerals, balances hormones, and even regulates blood sugar. It is the body’s built-in cleansing station, masterfully crafted by God.
While we rarely think about it, the liver reminds us that God cares deeply about every detail of our health, even the things we cannot see.
As we explore liver detoxification, may we gain knowledge and a deeper appreciation for the way we are fearfully and wonderfully made.
Most of us don’t live off-grid in toxin-free environments. We’re exposed daily to harmful substances: heavy metals, synthetic hormones, plastics, cigarette smoke, pollution, poor diet, food additives, stress, mold toxins, medications, alcohol, caffeine, pesticides, and insecticides. Yet, our greatest toxic exposure often comes through what we eat, drink, and medicate with (substances absorbed directly through the gut).
When the liver is overwhelmed or detox systems are sluggish, toxins, especially fat-soluble ones like pesticides and heavy metals, can build up and remain stored in fat and bone tissue for years.
The good news? Small, intentional swaps can make a big impact.
Simple Choices to Support Liver Health:
Ditch synthetic fragrances like candles, plug-ins, and sprays.
Swap cleaning products for non-toxic options (vinegar, castile soap, essential oils).
Exchange fake plants for live houseplants to purify indoor air.
Replace plastic containers with glass or stainless-steel containers.
Eat cruciferous vegetables (broccoli, kale, cauliflower) to support estrogen detox.
Avoid overcooking the broccoli (no longer than 10 minutes) to preserve glucosinolates.
Add beets to your diet to help reduce liver fat, improve enzyme function, and promote detox.
Enjoy green foods rich in chlorophyll like spinach, parsley, kale, barley grass juice.
Make soups with broccoli, cauliflower, and kale.
Use arugula, watercress, and broccoli sprouts in salads.
Include allium vegetables (onions, garlic, leeks) in meals.
Increase fiber intake to help eliminate excess estrogen.
Stay hydrated to support elimination pathways.
Add garlic, turmeric, and leafy greens to your diet.
Take deep breaths to increase oxygen flow and reduce anxiety.
Meditate on God’s Word to keep your mind calm and your body spiritually aligned.
Prioritize sleep and address stress; both of which are essential for good liver function.
Let your daily choices honor the body God has given you. With small steps and a faith-filled life, you can support your liver, and your life, by making good, intentional choices.
Roasted Veggie Bowl
with Nutty Barley & Basil Pesto
Let the last of summer’s best produce shine with my rustic roasted veggie dish, paired with grains and a drizzle of homemade basil pesto. This is a vibrant, flavor-packed dish that I created and it can be served warm or chilled as a refreshing salad. Another option is to replace the asparagus with broccoli.
Ingredients:
Roasted Vegetables
2 cups of baby tomatoes, whole
1 large red bell pepper, sliced
1 large yellow bell pepper, sliced
1 large red onion, peeled, quartered
1 cup Bella mushrooms, halved
1 handful asparagus, trimmed and halved
2–3 tablespoons avocado oil
1/8 cup vegetable or chicken broth
1 teaspoon garlic and herb seasoning (such as Mrs. Dash)
Freshly cracked black pepper, to taste
Barley & Pesto Mix
2 cups of cooked pearled barley or quinoa
1/4 cup basil pesto
A squeeze of fresh lemon juice, to taste
Optional Add-Ins
2 cups fresh spinach (stirred in while the vegetables are still warm)
1 cup cooked chickpeas
1 cup oven-roasted butternut squash
Instructions:
Roast the Vegetables: Preheat the oven to 400°F. Arrange the tomatoes, peppers, onion, mushrooms, and asparagus on a large baking sheet. Drizzle with avocado oil and broth, then season with garlic and herb seasoning and black pepper. Toss to coat evenly.
Roast for 20–25 minutes, or until the vegetables are tender and slightly caramelized.
Assemble the dish: In a large serving bowl, combine the cooked barley with basil pesto. Add the roasted vegetables and toss gently to combine.
Squeeze fresh lemon juice over the dish and mix well. If using, stir in spinach while the veggies are still warm to let it wilt slightly.
Serve warm as a hearty side dish or chilled as a refreshing summer salad.
Garnish with fresh basil or parsley. Enjoy this nourishing, flavor-packed dish with your favorite grilled protein or as a light meal on its own!
Curried Broccoli Salad
Ingredients:
Salad
1 raw medium broccoli head (with stalks), finely chopped
3 medium carrots, grated
1 small red onion, peeled, finely chopped
1 small red pepper, seeds removed, finely chopped – optional
1 x 400g tin chickpeas, rinsed and drained
1/3 cup pitted dates, finely chopped or cranberries
¼ cup toasted walnuts or almonds, chopped
½ cup fresh cilantro, chopped or parsley
Dressing
3 tablespoons Tahini paste
Juice from ½ lemon, freshly squeezed
1 tablespoon honey or maple syrup
2 garlic cloves, finely minced
1 teaspoon fresh ginger, freshly grated
1–2 teaspoons mild yellow curry powder
1 teaspoon turmeric powder
1/4–1/3 cup warm water, to thin dressing
3–4 tablespoons plain low fat Greek yoghurt
Salt and pepper to taste
Double the dressing – it’s so good!
Instructions:
In a large mixing bowl, combine the raw broccoli, grated carrots, chickpeas, chopped dates, red onion, red pepper, almonds and cilantro.
Whisk together the ingredients for the dressing in a small bowl.
Immediate drizzle over the salad and toss to combine.
Serve immediately with a fresh squeeze of lemon or place in the fridge for later.
This salad keeps well in the fridge for up to three to four days. Adapted from Anél Kirsten’s Broccoli Salad From Paarl Dietitians. Thank you for a great recipe.
