In the spirit of “new year, new you health resolutions”, I figured I’d talk about one of the healthiest products we have at our farm. Beef liver.
Now hold on, don’t go… I know many of us didn’t grow up eating liver, and maybe you are disgusted by it (I was!), but I beg you to please stay with me and at least read the rest of this post.
While studying nutrition, I heard so much about the health benefits of beef liver- it was even sometimes called a “super food”! Interestingly, it was once a popular and treasured food source, but liver has fallen out of favor. This is unfortunate because liver is possibly one of the most nutrient-dense foods on the planet, and inexpensive too!
It is rich in protein, low in calories, and packed with essential vitamins and minerals. People often look to fruits and vegetables for vitamins and minerals, but liver far surpasses them all in terms of nutrient content. A small amount of liver provides well over 100% of the RDI for many essential nutrients.
Here are some nutrients found in a 3.5-ounce serving of beef liver:
How to Include Liver in Your Diet:
I admit it, liver has a unique taste, which some people love, and others hate. I know it was tough for us to stomach it the first time we tried it, so I’ll give you that, BUT… here are some suggestions on how to include it in your diet and get these great nutrients:
Recipes to Try:
While our recommended way to start eating liver is the "mince, freeze, and add to ground beef" method, here are a couple of good recipes if you want to try.
This might be the best Liver and Onions Recipe we've found:
Beef Liver Pate:
P.S. Beef Heart has a much, much milder flavor than liver and has some of the same nutrients. It’s a lot like ground beef, but I would classify it as “sweeter.” Whereas you’d only add 1-2 cubes of liver to any dish, it’s pretty easy to add up to a quarter pound of heart to a pound of ground beef, even in grilled hamburgers!
***Both Beef Liver and Beef heart are FOR SALE on our web store- so give it a try and REALLY get healthy this new year!***
9/25/2022 06:45:39 pm
Hi, I just stumbled upon your page while doing a little research about liver, and wanted to share how I cook it. I also didn't grow up eating it, tried a little one of the few occasions I remember my mom making some, and remembered it was awful. So, in my late 20s I get married and find out that my husband loves liver, and wants me to try it how he was taught to prepare it. His was was to flour it and fry up briefly in pan with, or in which had just been, bacon and onions and then finish it all off in the slow cooker. Put all the pan scrapings in and enough water to cover meat and last in your slow cooker on low overnight/all day. The 1st bite or 3 were still pretty strong and a bit repulsive, BUT I could finish the piece and by the end, I was actually enjoying it ! So, I had more and was hardly able to stop eating it ! Especially if it's been awhile, or it's maybe a particularly strong flavored liver, that 1st bite can still often be unpleasant, but it quickly fades to enjoyment, almost always. I rarely have had bacon on hand and have often made it with just the fried onions ( I prefer to consumer only pastured, gmo-free, all natural meats and pork products like bacon raised like that are very expensive for us, and just haven't bought it by the side yet. Typically we'd live on venison we or our friend's shot). Also, we have been getting organic - but not 100 % grass fed - liver from my friend's farm, and I think that was a lot better than the usual liver, I also think the all grass-fed liver we've gotten locally tasted the best.
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Marisa usually writes about nutrition, grass fed beef, organic agriculture, as well as sharing delicious recipes; Paul writes about farm work- sharing his stories and experiences, and most times... we both collaborate on the stories!