Feb 01, 2025

Upgrade Your Kitchen for a Healthier Liver - Part 1

by Joy Rubey

Cooking from scratch is one of the single healthiest things you can do for your family. When you take control of your ingredients, you eliminate the hidden junk lurking in processed foods. But what you cook with—both in terms of fats and cookware—can have a huge impact on your liver health, metabolism, and energy levels.

At Spade & Spoon we make it easy to get the cleanest, highest-quality ingredients delivered right to your door. But to truly transform your health, your choice of oil and cookware matters just as much as the food itself.

If you’re looking to make a lasting investment in your health, start by upgrading:
✔️ Your fats (ditch seed oils, stock up on liver-supportive EVOO, avocado oil, ghee, coconut oil and more)
✔️ Your cookware (invest in cast iron, stainless steel, and durable pieces that will last a lifetime) Where to start... I have used my 6 quart sauce pan for over 20 years multiple times a week. You can see from the photo below that my pan is still in perfect condition! From pasta to roasting a chicken it's extremely versatile. I would also invest in a 12" frying pan. This will get your year off to a clean start!

Your liver is your body’s detox powerhouse—it processes everything you eat, drink, and absorb. It filters out toxins, metabolizes fats, regulates blood sugar, and produces bile to break down food. When your liver is overburdened by inflammatory foods, toxic cooking oils, and environmental toxins, it struggles to function properly, leading to:

⚠️ Fatty liver disease (even in people who don’t drink alcohol!)
⚠️ Blood sugar imbalances & insulin resistance
⚠️ Sluggish metabolism & stubborn weight gain
⚠️ Chronic fatigue & brain fog
⚠️ Increased inflammation & joint pain

The first step to protecting your liver? Ditching toxic seed oils and upgrading your

Healthy Fats That Heal & Protect Your Liver

Not all fats are created equal. Industrial seed oils (canola, soybean, sunflower, safflower, corn, grapeseed, rice bran) are highly processed and rich in omega-6 fats that promote oxidative stress and liver inflammation. Instead, stock your kitchen with stable, liver-friendly fats that reduce inflammation and support your body's natural detox pathways.

1. Extra Virgin Olive Oil (EVOO)

✔️ High in polyphenols & antioxidants that combat oxidative stress in the liver
✔️ Helps reduce fat buildup in liver cells (a major factor in fatty liver disease)
✔️ Improves bile flow, helping your body break down and absorb nutrients

How to use it: Best for low to medium-heat cooking (under 375°F), salad dressings, drizzling over roasted veggies, and finishing dishes for extra flavor.

2. Avocado Oil

✔️ Rich in monounsaturated fats that support liver detoxification
✔️ High smoke point (~500°F), making it a great alternative for high-heat cooking
✔️ Loaded with vitamin E, which reduces liver inflammation

How to use it: Perfect for sautéing, roasting, and grilling when you need a neutral-flavored oil.

3. Ghee

✔️ Contains butyrate, a fatty acid that reduces gut and liver inflammation
✔️ Free from lactose and casein, making it easier to digest for those sensitive to dairy
✔️ Supports bile production, which helps your liver remove toxins

How to use it: Ideal for high-heat cooking, frying, roasting, and making eggs. Adds a rich, buttery flavor without burning like regular butter.

4. Grass-Fed Butter

✔️ Loaded with omega-3s and conjugated linoleic acid (CLA), which support fat metabolism and protect against liver damage
✔️ Rich in fat-soluble vitamins (A, D, E, K) essential for liver function

How to use it: Best for medium-heat cooking, spreading on gluten-free toast, or melting over vegetables and meats.

5. Coconut Oil

✔️ Packed with medium-chain triglycerides (MCTs), which provide quick, clean energy without burdening the liver
✔️ Supports gut health, which directly impacts liver function
✔️ Contains antimicrobial properties that help reduce liver stress

How to use it: Great for baking, sautéing, and adding to coffee or smoothies for an energy boost.

6. Tallow & Lard (From Pastured Animals)

✔️ Naturally rich in fat-soluble vitamins that support bile production & detox
✔️ Provides a clean-burning source of energy without spiking blood sugar
✔️ Helps balance hormones, which reduces stress on the liver

How to use it: Ideal for deep frying, roasting, and adding depth to savory dishes.

Why Nonstick Pans Are Hurting Your Liver

Once you’ve upgraded your cooking fats, it’s time to take a hard look at what you’re cooking in. Many nonstick pans contain PFAS and PFOA, chemicals that are linked to liver damage, hormone disruption, and metabolic disorders. When heated, these chemicals leach into your food and build up in your body over time.

Instead, invest in high-quality cookware that lasts a lifetime and supports your

The Best Cookware for a Liver-Supportive Kitchen

1. Cast Iron

✔️ Naturally nonstick when properly seasoned
✔️ Distributes heat evenly & can last generations
✔️ Adds a small amount of iron to food, which supports red blood cell production

How to care for it:

Never use soap—just scrub with a stiff brush and hot water.
Dry immediately and apply a thin layer of oil to prevent rust.
Use it often! Cast iron gets better with time.

2. Stainless Steel (I LOVE All-Clad!)

✔️ Durable, non-toxic, and non-reactive (doesn’t leach chemicals into food)
✔️ Retains heat well, making it great for searing, sautéing, and boiling
✔️ Easy to clean and lasts a lifetime