Before I give you my paté recipe, I will first explain why a person would want to include liver in their diet. Most people cringe at the thought of eating organ meat, and I was no different. When I started eating liver a few years ago, I would fry a big chunk of liver, plug my nose, and choke it back.
I had to have my “liver eating day” when my husband wasn’t home. The smell of frying liver, then watching me eat it was too much for him. I never looked forward to “liver day”.
I decided I had to figure out a way to make liver more edible. I did a little research, then started making paté. Not only does my paté make liver edible, it makes liver enjoyable!
I have now been regularly consuming liver for the past few years. I have gotten to the point where I don’t notice a difference when I do eat it, but I do notice a difference when I don’t. When I put off making a new batch of paté for too long, my complexion takes a dive, and I get little bumps on the back of my arm.
LIVER IS A NUTRITIONAL POWERHOUSE
Liver defines “nutrient density”. When compared to pretty much all other foods on the planet, liver ranks at the top. I made the chart below, which compares the nutrient profiles of different foods. Notice, beef liver and chicken liver have most pink (highest) and green (next in rank) squares.
With this chart, I am not saying that vegetables are unimportant because they are very important. Vegetables and fruit contain fiber, Vitamin C and have a variety of different phytonutrients (many undiscovered!) which have their own superb health benefits. I am just trying to emphasize the extreme nutrient density in liver.
Eating liver is also important if you regularly consume muscle meats, like steak. Muscle meat and eggs are rich in the amino acid, methionine. A high intake of methionine can increase the production of homocysteine, which is associated with cardiovascular disease (1). Luckily, nature provides an answer to this problem. We can balance our muscle meat intake with more gelatinous cuts of meat, and organ meats such as liver. Liver is a rich source of the very nutrients that neutralize homocysteine. These include vitamins B6, B12, folate, betaine, and choline (2). Remember, eat nose to tail!
QUALITY MATTERS… A LOT
As with any food you put in your body, you should first investigate its quality. This is especially true with organ meat. My suggestion is to get liver (and meat, eggs, veggies, and wine!) at your local farmer market. This way, you can meet the person who raised or grew your food. You can ask them any questions you have about the quality of meat they are selling. If they don’t meet your standards, you can move on to a vendor who does. You will eventually develop relationships with the people who grow the food you eat.
Questions you could ask the farmer:
- What was the animal fed? You want to eat meat from pasture-raised animals, not conventionally raised, grain-fed animals.
- Did the animal have access to roam outdoors? You want this answer to be yes.
- Was the animal given antibiotics or growth hormones? Hopefully, the answer is no.
- Was the animal treated with respect in its last days/hours of life? You definitely want this answer to be yes.
- Can I come see your farm sometime? If the answer is no, then maybe move onto the next vendor.
I have never, and will never make paté out of conventionally raised liver. Factory farmed meat is a crime.
BUT, DOESN’T THE LIVER STORE TOXINS?
It is a common belief, that the liver stores the toxins in our body. This is probably why many people are turned off at the thought of eating liver. But, this is simply not true.
When people think of the liver, they think of it as a filter. This brings to mind coffee filters, or fuel filters, where the gunk is left behind and stored in the filter. This is not the case with the liver. Mark Sisson likens the liver to a chemical processing plant, rather than a filter. The liver receives chemicals and toxins from the blood. The liver then processes these toxins into less harmful substances, then sends them on their way to be excreted in urine. If you want to read more on this topic, read this blog post written by Mark Sisson.
Although the liver doesn’t store toxins, it does store plenty of nutrients. These nutrients are needed to help it perform its thousands of functions. This is why liver is a nutritional powerhouse.
- 750 g Liver
- 1 medium Onion
- 3 cloves Garlic
- 1 or 2 cans of Full Fat Coconut Milk (2 cans makes it super creamy)
- 1 tbsp dried Herbs
- 1 tbsp Collagen Powder
- 1 tbsp Gelatin Powder
- 1/4 cup Apple Cider Vinegar
- 1/2 tsp Salt
- Step 1 – Choose your liver. When I choose liver, I am more concerned about the quality of the liver, rather than what animal it comes from. If you want a liver with less Vitamin A and less copper, choose chicken liver over beef liver.
- Step 2 – Sauté the diced onion with garlic and liver. Don’t overcook the liver. Some people eat liver raw, so a little on the rare side isn’t a bad thing.
- Step 3 – Let the liver, onion, and garlic cool a little, then place in your high powered blender.
- Step 4 – Choose your herbs. I often use dried rosemary, oregano, and thyme. You can experiment with others and see what herbs you enjoy most in your paté.
- Step 5 – Add the rest of the ingredients to the blender.
- Step 6 – Blend until smooth.
- Step 7 – Pour the paté into 250 ml or 500 ml wide mouth mason jars. Put one in the fridge to eat immediately. Place the others in the freezer, with the lid off. When they are frozen, put a lid on. This way, you will have weeks of paté stored.
- Enjoy a tablespoon or two of your paté each day.
I WOULD LIKE TO HEAR FROM YOU!
Did you know how nutritious liver is? Do you eat it, or does it gross you out? How do you prepare liver?
Lindsay Rusk Health is a dedicated resource for people who are interested in health and improving their health. Therefore, this post may contain affiliate links. These links add no extra cost to you. I recommend products and brands that I personally use for myself or my family. For more information, see my Terms + Disclosure.