Liver detoxes and supplements: why the evidence boundary matters
Current MASLD guidance does not support selling detoxes, cleanses or unproven nutraceuticals as a substitute for diet quality, activity and clinical care.
Cooking collection
MASLD and everyday eating
Mediterranean-style everyday cooking with less added sugar and fewer sweetened drinks, which is where current MASLD guidance points. Whether your liver has changed is a clinical question: diagnosis, fibrosis staging and medicines stay with your team.
Start with the evidence
MASLD diagnosis and fibrosis: why a food response cannot tell you the stage
MASLD diagnosis and fibrosis staging require clinical assessment and testing; food response, risk factors or weight change cannot determine the stage.
MASLD diet guidance: the pattern matters more than a liver-food list
Current MASLD guidance emphasises overall diet quality, minimally processed foods, fibre and unsaturated fats while limiting sugar-sweetened drinks and foods rich in saturated fat and refined carbohydrates.
Fats and carbohydrates in MASLD: quality before ideology
Current guidance focuses more on saturated versus unsaturated fats and refined versus fibre-rich carbohydrate sources than on declaring one macronutrient universally harmful.
Mediterranean-style eating for MASLD without turning it into one cuisine
Mediterranean-style guidance describes a food pattern with more minimally processed plant foods and unsaturated fats, not a requirement to eat one region’s dishes or ingredients.
Shopping for MASLD: practical label priorities without a detox aisle
Shop for MASLD with ordinary minimally processed foods, fibre, unsaturated fats and unsweetened drinks rather than detox-labelled products.
Sugar-sweetened drinks and refined carbohydrates in MASLD guidance
Current liver guidance consistently identifies sugar-sweetened beverages and diets heavy in refined carbohydrates as useful targets for change, without requiring a blanket ban on all carbohydrate foods.
MASLD and weight loss: who the guideline target actually applies to
MASLD weight-loss guidance applies in specific weight contexts; normal-weight MASLD exists, so a recipe site should not prescribe dieting to everyone.
Every statement in these guides is recorded as a claim with its sources and the rule attached to it. Read the claim ledger for masld and everyday eating — 8 claims, each separately citable.
Free recipes in this collection
Barley Porridge with Pear and Walnuts
Pearl barley cooked slowly in milk until it splits and goes creamy, with grated pear through it and walnuts on top. A whole grain rather than a refined one, and it keeps you going.
Wholegrain Toast with White Bean Mash and Tomato
Cannellini beans crushed with olive oil, garlic and lemon into a savoury spread, on wholegrain toast with tomatoes. Beans for breakfast is the good idea nobody expects.
Yoghurt with Berries, Almonds and Cinnamon
Thick yoghurt with warm berries and toasted almonds. Nothing added sweet except the fruit.
Zucchini, Tomato and Feta Frittata
Eggs with zucchini and tomato and a little feta, cooked slowly and finished under the grill. Good hot, better warm, fine cold the next day.
Oat and Almond Porridge with Apple
Oats with ground almonds stirred in, which thickens the porridge and puts unsaturated fat and protein into a breakfast that usually has neither.
Sardines on Wholegrain Toast with Lemon and Parsley
Tinned sardines crushed onto wholegrain toast with lemon, parsley and red onion. Oily fish for breakfast, which is less strange than it sounds and takes four minutes.
Quinoa Breakfast Bowl with Banana and Almonds
Quinoa cooked in milk until the grains uncurl, with banana mashed in and almonds on top.
Lentil and Roast Vegetable Salad with Feta
Lentils with roast capsicum, zucchini and red onion, dressed while warm with lemon and plenty of parsley.
Chickpea and Spinach Stew
Chickpeas simmered with tomato, cumin and smoked paprika until the sauce thickens around them, with spinach folded in at the end.
Tuna, Quinoa and Cucumber Salad
Cold quinoa with tuna, cucumber, tomato and a lemon dressing. A lunchbox salad that does not go soggy.
Barley and Mushroom Soup
Mushrooms browned properly and simmered with barley until the soup thickens on its own. No cream anywhere near it.
White Bean and Roast Capsicum Salad with Almonds
No-added-salt beans with roast capsicum, red onion and toasted almonds, sharp with sherry vinegar.
Salmon and Barley Bowl with Cucumber and Dill
Roast salmon flaked over barley with cucumber and a dill-yoghurt dressing.
Roast Eggplant and Chickpea Salad with Tahini
Eggplant roasted until properly soft with chickpeas crisping alongside, dressed with tahini thinned with lemon and water.
Baked Salmon with Lentils and Greens
Salmon baked over lentils cooked with carrot and celery, so the juices run into them.
Chicken and Chickpea Tray Bake with Lemon
Chicken thighs roasted over chickpeas and capsicum with lemon and oregano. One tray.
White Fish with Tomato, Olives and Barley
Fish poached in a tomato and olive sauce over barley. The olives do the seasoning.
Lentil Bolognese with Wholemeal Pasta
Lentils and finely chopped vegetables cooked down into a thick ragù. Wholemeal pasta rather than white, which changes the dish more than people expect.
Roast Vegetable and White Bean Bake
Vegetables roasted, then baked under a tomato sauce with white beans and a little feta.
Chicken and Vegetable Barley Risotto
Barley cooked risotto-style so it releases its starch and thickens the pot, with chicken and plenty of vegetables.
Baked White Fish with Crushed Potato, Broccoli and Almonds
Fish baked with lemon, potatoes crushed with olive oil rather than butter, and broccoli, with toasted almonds over the top.
From the community
Members sharing their own experience. General discussion, not medical advice.
