What comes to mind when you hear the word liver? For most it’s probably not something we associate with food we eat (unless you’re a wholefoods maven and in that case you might just want to jump straight to the recipe ;)!) Yet, it is one of the most nutrient dense foods available to us. Only a few generations ago it was a staple, often given to the pregnant mamas of tribes because they innately knew it would support a robust, strong baby. With the advances in modern science it makes a lot of sense since liver is:
- An excellent source of high-quality protein
- Nature’s most concentrated source of vitamin A
- All the B vitamins in abundance, particularly vitamin B12
- One of our best sources of folic acid
- A highly usable form of iron
- Trace elements such as copper, zinc and chromium; liver is our best source of copper
- An unidentified anti-fatigue factor
- CoQ10, a nutrient that is especially important for cardio-vascular function
- A good source of purines, nitrogen-containing compounds that serve as precursors for DNA and RNA. (Weston, A, Price 2019)
Meat eating can be a touchy subject, whether we do or don’t is of course a personal preference, but if we are consuming animal products we would do well to do practice more sustainable consumption through incorporating all parts of the animal- not just the muscle meat. Which is why I wanted to shine some light on the humble liver. It is one of the easiest cuts to start with and can easily combine with mince in dishes like Bolognese sauce.
Liver pate is another great way to ease it into our diets. Below I’ve shared a delicious apple, rosemary pate recipe that will make it palatable to even the fussiest of eaters. I love serving it with paleo crackers or bread, organic sourdough, veggie sticks or apple rounds.
- 500g organic chicken liver
- 1 large apple
- A few sprigs of fresh Rosemary
- 1 red onion
- 125g of butter/ghee or ½ cup coconut cream and 1TBSP coconut oil if dairy free
- 3 cloves of garlic
- sea salt and pepper to taste
- 2 TBSP filtered water
- 50g butter/ghee or coconut oil for sealing
- Rinse chicken livers in sieve with filtered water and set aside
- Grab a saucepan and pop on low heat add 50g of butter and allow to melt. Meanwhile chop onion and garlic (or blitz in food processor). Next add the onion garlic mixture to the buttered pan.
- De-stem rosemary, roughly dice apple.
- Once the onion and garlic are golden add in the apple and rosemary with the tablespoons of water + a pinch of salt.
- Cover and allow to simmer until the liquid is reduced and apples are soft
- Add livers + remaining butter cover with lid stirring regularly
- Once livers are cooked through turn off heat and cover for 15-20 mins I find this just helps the flavours intensify
- Add to food processor and blitz. Here you can also season with salt and pepper to taste.
- Add to glass jars and allow to cool
- Before storing melt down a little of butter or coconut oil then add over the top of the pate mixture this well help it keep.
Tip: I like to make a big batch like this and then keep some in the freezer.
Make sure to tag us over @_maximumyou_ on instagram if you give it a whirl we love seeing you in the kitchen re-creating whole food magic.
S & M.x