5 Easy Ways to Incorporate Liver into Your Diet
Organ meats are making a big comeback in the health and wellness arena. I feel like until a few years ago I never heard them talked about much, or if i did it was only ever about how gross they are. But as people continue to adopt diets that lean more towards pro-metabolic principles, and prioritizing ancestral foods, I am seeing it become more and more popular. And rightfully so!
Benefits of Liver
Liver in particular is one of the most nutrient-dense foods that you can eat, and considered by many “nature’s multivitamin”. Often there is a misconception that liver stores the toxins that it filters out, but it actually uses nutrient to process toxins to be removed from the body. Toxins that aren’t excreted from the body are stored in fat tissue.
What the liver DOES store is nutrients.
Liver provides amazing amount of B12 and folic acid, fat- soluble vitamins A, D, E, + K, as well as minerals like copper and iron. This chart compares the nutrition profile of liver to some other foods commonly referred to as “super foods”- kale, blueberries, + spinach- and for the majority or major nutrients, vitamins, and minerals, liver takes the lead. It truly is a nutrient powerhouse.
Rich In Protein
Not only is it full of nutrients, but liver is a great source of protein. In a 3 ounce serving (about the size of a standard deck of cards) there are a whopping 22 grams of protein!
Protein supports muscle building, overall body composition, the regulation of hormones, the health of skin, hair, nails, connective tissue, and so much more.
Supplementing Liver
But, if you are anything like I was when I first learned about the nutritional benefits of liver, it doesn’t change being kiiiiind of grossed out by the whole idea. Sure, there was no denying the benefits, but it just didn’t seem like something I could actually integrate into my life.
That was when I learned about desiccated liver capsules, and that was the beginning of slowly but surely finding a way to incorporate it into my family’s diet.
Below are my five favorite ways to consume liver- as always, make sure you are purchasing from a high quality source. I have found local farms to be one of the most budget-friendly options.
Additionally, I have seen quite a bit on social media of people doing “raw liver shots”- or basically cutting raw liver into small pieces and swallowing whole with some juice or water. Like with consuming any raw meat, you can be at risk for introducing bad bacteria or parasites. One way to mitigate this is by freezing for at least 14 days prior to consuming raw to kill any potential parasites.. but personally, I just cook it up will some ground beef most often and can’t even tell it is in there!
The Easiest Ways To Eat More Liver
The easiest way to portion out liver. I thaw it out and cut it into 1-2 ounce portions that I can easily pop out, thaw in the fridge and add to meals!
desiccated liver — by faaaar, the easiest way to consume liver especially if you are not a fan of the taste. I started taking a desiccated liver supplement in 2020 shortly after I found out I was pregnant and have consistently taken it since. It is made from 100% grass-fed and finished cattle and one of the highest quality liver capsules I have found. I notice that the days I take it I have better, more consistent energy throughout the day and it has greatly improved my skin.
this was also how I was able to incorporate organ meats into my diet when I was in my first trimester of pregnancy and was struggling with nausea- no wayy was I able to stomach the smell of raw meat so cooking up liver was out of the question! (If you want to read more about how I nourished my body during pregnancy you can read all about it HERE)
Force of Nature Ground Beef Ancestral Blend- I love this brand and this specific product is one that I almost always have in my freezer as backup. It is so easy to brown this ground meat and use it for tacos, burgers, soups, or really anything that you would normally use ground meat for. I usually buy it from my local Natural Grocer’s when it goes on sale and stock up!
DIY meat blend— similar to the pre-made blend from Force of Nature, I will sometimes make my own by chopping liver into fine pieces and adding it to ground beef.
**PRO TIP! When I purchase liver, I will cut it up into 1 ounce portions and then store it in small silicone trays like THIS ONE. Then, when I want to add some to a meal, I simply pop out a pre-portioned serving or two and thaw it out that morning in the fridge. I find that this makes storing and using liver so much easier and convenient! Make sure you get something that is silicone though- the flexibility is what makes it easy to pop out when frozen. The one I linked above is really nice specifically because each section has a line to indicate a 1 ounce measurement (the tray is actually intended for baby food, or freezing breast milk, but I have since repurposed it obviously haha!)
Liver Pate- Fallon’s Table is one of my favorite resources for healthy, nourishing recipes. I have both her Meal Plan Cookbook and her Batch cookbook. Every single recipe I have tried is so good and simple to make. Her chicken liver pate is delicious! I love it on some gluten free crackers with cheese. I gave some to my 9 months old daughter and she loved it too!
(Now that I think of it, she also has an amazing liver meatball recipe from her meal plans. That was one of the first times I felt brave enough to try cooking with liver haha!)
Chicken + Lamb liver- Chicken and lamb liver have a far more mild taste compared to beef. While beef liver is more nutrient dense, chicken and lamb are still incredibly nutritious.
You can use this liver in any of the same ways as above, or just cook it up plain with some butter and seasoning. I find it is a great “entry organ” as they are a little less visually intimidating and a lot more palatable for most.
Bonus: Eat Pluck Seasoning - organ-based seasoning! We love this on meats and veggies. It has a more savory flavor, but not too salty. Since this is only a seasoning, you are not going to get as many of the nutrients as you would from any of the other liver sources, so I would not consider this a primary source of getting liver into your diet. But I think it can be a good entry point for people interested in consuming more organ meats and aren’t sure about where to start.
Another thing to be aware of when eating liver is that there is definitely truth in the phrase “too much of a good thing”… Yes, liver is extremely high in many nutrients. But this can also lead to toxicity if eaten too often, or in too high of quantities. For example, 100 grams of beef liver contains 600% of the recommended daily intake of vitamin A. This vitamin in particular is fat-soluble, meaning whatever is not immediately used is stored in the fat tissues or liver. If eaten too frequently it will accumulate and build up to toxic levels. Most nutrition professionals recommend only consuming liver once or twice per week to avoid these accumulations. As always, this is not medical advice and you should speak with your own personal medical professional to discuss what is best for you personally.
There you have it! Some of my favorite and easiest ways to get more liver into you and your families diet. Option 1 and 2 are the more expensive options, but also (in my opinion) the most convenient, especially if you are not a fan of the taste.
Do you have any other favorite ways to sneak liver into your diet? What about for your kids? I’d love to hear from you!
-Kaelyn
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