Liver. Be honest, for most you, your first reaction to that word would be something along the lines of yuuk or eeew! I can empathise. I spent much of my life avoiding the stuff at all costs. Growing up in a somewhat meat-phobic household, this wasn’t much of a problem when I was young. I was never force-fed liver just because it was good for me!
Well, good for you it certainly is. Very good. To quote Dr. Josh Axe, “When we typically think of superfoods, we think of things like green leafy vegetables, berries from the Amazon, cocoa, green tea and other plant foods. However, certain animal foods are also highly valuable due to their rich nutrient content, especially organ meats (also called offal), which is exactly why they have been included in traditional diets for thousands of years.” (Check out the full article here.)
So, yes, liver should be considered a superfood. For one, organ meats are between 10 and 100 times higher in nutrients than corresponding muscle meats. And to put this into perspective with other non-meat foods, every nutrient found in beef liver occurs in higher levels in the liver than in apples and carrots! Check out a chart detailing this nutritional info at the bottom of this very good article by Chris Kresser.
While you’re at it, have a look at these articles from Andrew Weil and Weston Price.
“But isn’t liver potentially bad for us because of the toxins?” you may ask. Here’s what Chris Kresser has to say: “A popular objection to eating liver is the belief that the liver is a storage organ for toxins in the body. While it is true that one of the liver’s role is to neutralize toxins (such as drugs, chemical agents and poisons), it does not store these toxins. Toxins the body cannot eliminate are likely to accumulate in the body’s fatty tissues and nervous systems. On the other hand, the liver is a is a storage organ for many important nutrients (vitamins A, D, E, K, B12 and folic acid, and minerals such as copper and iron). These nutrients provide the body with some of the tools it needs to get rid of toxins.”
That said, you should only ever buy high-quality liver. Organic is a must, and ideally grass-fed in the case of beef and lamb. Stay away from anything CAFO! The good news is that even high-quality liver tends to pretty cheap, certainly cheaper than comparable muscle meat.
“But isn’t liver high in fat?” Yes, liver and other organ meats are high in saturated fat and cholesterol. However, despite years of having the contrary drummed into us, plenty of recent research indicates that there is no significant evidence that dietary saturated fat is associated with an increased risk of coronary artery disease. Research also suggests that we’ve been misguided about the relationship between dietary cholesterol and increased heart disease as well. But that topic is worthy (and lengthy) enough for its own article, so I’ll leave it there.
Okay, by now you should be pretty convinced that liver is healthy for you. But you may still be thinking. “Yeah, but it’s gross!” Well, okay, I admit preparing raw liver is a little disgusting, but I’m going to show you a recipe that is very easy and, in my humble opinion, rather delicious. And this is coming from a confessed liver hater! I’m talking about good old liver pate.
Pate is a great way to easily incorporate the health benefits of liver into your diet. It’s one of our main go-to in-between-meals foods these days, so I always try to keep some in the fridge. Snacking without guilt!
A few notes before the recipe:
- I use chicken or lamb’s liver as they tend to have the most mild flavour.
- Don’t fear the fat! There is a good amount of fat in pate, but as long as it’s good fat, eg organic animal fat and butter, coconut and olive oils, etc., you shouldn’t worry about it. Especially so if you’re already following a low-carb diet.
- I’m very imprecise with my measurements. I prefer to cook using taste and experience, so apologies to anyone who prefers detailed amounts of ingredients. Besides, mindfully adding ingredients will make you a better cook, rather than just blindly following recipes. Don’t worry, though, I do give guidelines.
- Liver, 250-500 grams or so
- 1 onion, chopped
- A few cloves of garlic
- Coconut oil, ghee or other good oil for frying, 1-2 tablespoons
- Allspice, a few teaspoons
- Butter, 1-3 tablespoons or more depending on the amount of liver
- Port/other sweet wine and/or balsamic vinegar (optional)
- Salt (Himalayan or good sea salt) and pepper
Start by trimming off any sinew from the liver. Don’t worry if there are a few bits left. You can cut the liver into small pieces if you like or leave it in the big blobby shapes it comes in. Whatever’s easier for you to manage in the pan.
Heat the oil and fry the onion over a lowish heat so it caramelises nicely without browning too much. (though feel free to brown them if you prefer your onions that way) Adding a little salt to the sauteing onions can help reduce burning.
When the onions are looking soft and golden (not incinerated), raise the heat a little and add the liver. I like to add the garlic at this point, too, so it’s not as well done as the onion, keeping more of its intensity. Turn the pieces every few minutes so they brown on all sides.
When the liver’s about halfway done, you can add a few glugs of port or other sweet wine if you like. You can use dry wine too, but I prefer a touch of sweetness to help cut the richness of the liver. The alcohol will cook off in a minute or so, so safe to serve to non-drinkers. (Note that the port will impart a dark colour to the finished pate, so if you’re all about aesthetics you can skip this ingredient.)
Continue sauteing, stirring every minute or two until there are no more blood droplets on the outside of the liver pieces. Most chefs suggest leaving liver a little pink in the middle – feel free to cut pieces open to check. My own thoughts are that the texture might be a little smoother when they’ve got some pink left, but the taste shouldn’t be any different.
When it’s all done, let the mixture cool before adding it all to a food processor, along with salt, pepper, and – if you want a bit more bite and sweetness – a tablespoon or so of balsamic vinegar. At this point, you’ll also want to start adding butter and allspice. Good butter really helps this recipe, and if you’re squeamish at all about the aftertaste of liver, it helps reduce that. So, too, does allspice, so you’ll want to use a good amount of both of these. Start with a smaller amount, though, blitzing the pate into a smooth paste, and keep adding more of each (as well as salt and pepper, if desired) until you find a nice balance of spice and richness.
You may find that you need to thin the pate out a little bit, as it can get pretty thick. I just use a bit of water, using a spatula to scrape the sides, and blitz some more. Some people use milk, or even cream (yeah, baby!) for this, but I think it’s rich enough with lots of nice butter.
Once it’s all blended nice and creamy, and seasoned to your taste (always taste your food whilst before serving!), you can scrape it into a container or two, let it cool and eat it or pop it into the fridge. I often freeze half the amount so I can have back-to-back batches without worrying about one going off. Freezing will degrade the texture a little bit, making it slightly more crumbly, but it still tastes great.
Spread the pate on some nice bread, use it as a dip for crudites or, hell, just eat it with a spoon. We’re low-carb (and this pate is too!) so we love it with carrot or celery sticks, or even better, homemade crispbread.
This approach to cooking liver has turned me from a hater into a fan, and I hope it can help you, too, to learn to love liver!