Food Is Medicine : This World Liver Day 2025, Let Your Plate Be Your Prescription

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Sapna Kapoor's social media channel, 'Sinfully Sapna', was a feast for anyone craving indulgent food. From crispy deep-fried pakoras to cheese-dripping samosas, her content was the definition of comfort food. Her subscribers adored her for it-after all, who doesn't want to watch someone fry yummy samosas in golden oil, all while making jokes about the best dips?

But there was one person who didn't share her enthusiasm for all things greasy, her mom.

"Sapna, have you ever thought about cooking something healthy instead?" She used to ask.

Sapna would just brush it off with a smile, crack another joke, and keep going. Until one rainy afternoon, while cleaning out the attic, Sapna stumbled upon an old, dusty red notebook. The pages were slightly curled, the ink faded but readable. It was her grandmother's cookbook. The title on the first page caught her attention:

"My Healing Recipes for a Healthy Liver."

Intrigued, she flipped through the pages. Every recipe was simple, filled with fresh ingredients, and most were designed to support liver health. But it wasn't just about the food it was about memories. Each recipe had a note about her grandfather who had gone through fatty liver issues, about healing and about family.

That evening, instead of her usual deep-fried special, Sapna decided to try her grandmother's recipes like barley and lentil stew, oats and grated radish flatbreads and chickpea and cauliflower nourish bowl. It wasn't fancy, but the warmth it gave her was unlike anything she felt after a plate of fried food. The taste of these three recipes was clean, wholesome, and deeply comforting.

The next day, she filmed her cooking process and said, "Hi, everyone. Today's episode is a little different. I found something really special, my grandmother's recipes that helped heal my grandfather's fatty liver disease. I think it's time we try something that's both delicious and good for us for a change."

She uploaded the video with the new title: "Soul Food Sundays".

The response was overwhelming. Comments flooded in from people sharing how much they appreciated the healthy twist, and soon, Sapna found herself reading stories from viewers about how they were now cooking for their loved ones' health. It was a new type of connection, one that went beyond satisfying cravings-it was about taking care of the body.

To wrap up, Sapna didn't stop making indulgent food. But now, each week, she balanced it out with nourishing meals, sharing the lessons she'd learned from her grandmother. Her channel transformed into something more meaningful now, something with purpose.

Through the simple act of cooking from her grandmother's book, Sapna found a new rhythm to her life. Her channel evolved from just being a place for junk food lovers to a space where health and taste coexisted.

Now, let's explore these liver-friendly recipes.

1. Comfort Barley & Lentil Stew

Ingredients

• ½ cup barley (soaked for 2 hours)
• ¼ cup yellow moong dal
• 1 small onion, chopped
• 1 carrot, chopped
• 1 cup spinach
• ½ tsp turmeric
• 1 tsp cumin seeds
• A pinch of asafoetida (optional)
• Salt to taste
• 1 tsp ghee or olive oil
• 3 cups water
• Fresh lemon juice and chopped parsley or cilantro to finish

How To Prepare

• In a pot or pressure cooker, warm ghee. Add cumin seeds and asafoetida.
• Add onion and sauté until translucent.
• Stir in turmeric, carrot, spinach, barley, and lentils.
• Add salt and water. Cook until soft (about 3 whistles in a pressure cooker or 30 minutes on stove).
• Finish with a squeeze of lemon and fresh herbs.

Tip: Add a few curry leaves for a gentle aroma and a splash of coconut milk at the end for creaminess.

2. Oats And Grated Radish Flatbreads

Ingredients

• 1 cup oat flour
• 1 cup grated radish (squeeze out extra water)
• 1 small green chili, chopped (optional)
• ½ tsp grated ginger
• Salt to taste
• Water, as needed
• A few carom seeds or cumin (optional)

How To Prepare

• Mix oat flour, radish, chili, ginger, salt, and seeds.
• Add just enough water to form a soft dough.
• Divide into small balls. Flatten gently between parchment paper.
• Cook on a hot pan on both sides until golden.

Tip: Add beet or spinach purée to make colorful, nutrient-rich flatbreads.

3. Chickpea And Cauliflower Nourish Bowl

Ingredients

• 1 cup boiled chickpeas
• 1 cup small cauliflower florets
• 1 tomato, chopped
• 1 small onion, chopped
• 1 tsp ginger-garlic paste
• ½ tsp turmeric
• 1 tsp cumin seeds
• 1 tsp olive oil
• Salt and pepper to taste
• Garnish with fresh coriander and sprinkle lemon juice

How To Prepare

• Heat oil in a pan. Add cumin seeds, then onion.
• Once soft, add ginger-garlic paste and tomato.
• Add turmeric, cauliflower, and boiled chickpeas.
• Add water, cover, and let it simmer until the cauliflower is soft.
• Finish with lemon juice and herbs.

Tip: Serve with brown rice or cooked millets for a complete meal.

This World Liver Day 2025, with the theme "Food is Medicine", Sapna's story reminds us that healing doesn't always begin in hospitals or with prescriptions-it can start in our kitchens, with the right ingredients and intentions.

As we reflect on liver health this year, we're reminded that small changes like swapping refined flour for oats, or frying for simmering can make a powerful difference. Food isn't just what we eat. It's how we live, how we remember, and how we care.

Because sometimes, the medicine we truly need has been on our plate all along-simple, nourishing, and made with care.

Disclaimer - This story, its characters, and the social media channel are entirely fictional. Any similarities to real people or platforms are purely coincidental.