In addition to being the highest food source of the fat soluble vitamins A, D, E and K2, liver is full of just about every nutrient, including high amounts of vitamins B1, B2, B6, folic acid and importantly vitamin B12. Liver from a clean, pasture raised animal is one of the most nutrient dense foods you can eat.
Organ meats in general are loaded with minerals like phosphorus, iron, copper, magnesium, iodine, calcium, potassium, sodium, selenium, zinc and manganese in forms that are easily absorbed.
Additionally, kidneys are full of vitamin B12, selenium, iron, copper, phosphorus and zinc. Although technically heart is a muscle, it is considered an organ and it is very high in Co-enzyme Q10, a critical molecule for heart health.
As noted, liver and other organs are loaded with the critically important fat-soluble vitamins A, D, E and K. Organ meats are known to have some of the highest concentrations of naturally occurring vitamin D of any food source.
Surprisingly, organ meats also contain high amounts of essential fatty acids, including arachidonic acid and the omega-3 fats EPA and DHA when it comes from an animal raised on grass.
These nutrients are all sourced as a whole food, surrounded by all the co-factors necessary for proper digestion and assimilation. You just can’t get all this in a synthetic pill.
The studies that show vitamin A to be toxic were all performed with very high levels of synthetic vitamin A. That simply doesn’t happen in nature.
My mother made liver once a week. It was not something I looked forward to as she was not a very good cook. Likely, it was overcooked and dry. There are a few tricks to make liver much more palatable and even a desired part of the meal or a meal unto its own.
The addition of onions and mushrooms makes this liver very light, with a smooth texture. Your family will love this dish!
Chicken Liver Pate
- 1 pound chicken liver (preferably from a pasture raised chicken)
- 10 ounce mushrooms cleaned and chopped
- 1 large onion chopped
- Sea salt and pepper to taste (where to buy salt and spices)
- 2 – 3 slices bacon (get nitrate-free, sugar-free bacon here)
- Defrost the chicken liver the night before
- In the morning, clean and remove veins and soak the livers in the juice of 1 – 2 large lemons for at least 1 hour or several hours
- Heat the fry pan and cook the bacon
- While the bacon is cooking chop the onion and clean and chop the mushrooms
- When the bacon is crispy, remove to a plate
- Using the bacon fat, fry the onions – when slightly brown and opaque remove
- Fry the mushrooms until just soft
- Remove any extra liquid around the mushrooms
- Place the chicken livers in the pan and cook on medium low for about 5 minutes covered
- Turn the chicken livers over and continue cooking until you see that they are mainly brown
- Open one of the livers – it should be pink inside but not runny
- While the livers are cooking, place the bacon (break up into small pieces), onions and mushrooms, sea salt and pepper in the processor and puree until very smooth (4 – 5 minutes wiping down the sides several times)
- Add the chicken livers and process until totally smooth
- Taste to make sure there is enough salt and pepper (unplug processor first)
- Remove to a bowl or glass jar and refrigerate before serving
- Eat within 2 – 3 days
- If you do not want to use bacon, leave it out and use butter or ghee for cooking
- Add one or two chopped hard boiled eggs and mix in at the end
Tip: Be sure to soak the liver in lemon juice as this neutralizes the taste and texture
Prep Time: 25 minutes
Cook Time: 15 minutes