Benefits of Beef Liver

Liver is one of the most nutrient dense foods which is why its been prized ancestrally throughout cultures around the world. In the west, we used to consume organ meats as part of our diet, prioritizing nose-to-tail eating that not only supports our health but also honors the animal. Unfortunately this has been greatly lost in our modern day society.

The liver in particular is well known as one of the most nutrient dense foods on the planet; containing a full spectrum complex of important minerals, vitamins, amino acids, and gut supporting enzymes.

This includes a high amount of copper, choline, coQ10, selenium, retinol (vitamin a), vitamin B2, B3, B5, B6, B7, B9, and B12. It also includes iron, phosphorus, zinc, manganese, and taurine.

The high amount of copper and retinol, in particular, are especially why I recommend beef liver (or sometimes supplements) to many of my clients; as it is such a rich bioavailable source of these nutrients that are vital for our hormone and overall metabolic health. To learn more about copper and retinol for hormones, check out this blog post here.

Preparing Beef Liver

I recommend soaking beef liver in raw or VAT pasteurized milk for at least an hour (up to 12) which will help to break down some of the strong flavor and make it easier to blend. Blend it raw in a food processor with a little milk until its somewhat smooth in texture. Add it to your ground beef (or other ground meat) and mix well so that it will cook all together evenly. Or store in the freezer to use for later.

***If you are new to beef liver, I recommend starting low and slow. Since the nutrients are highly bioavailable, it can be very stimulating to the system aka may cause uncomfortable bowel movements. So simply start with a 1/4 liver and go from there.

Beef Liver Chili

Liver Chili Instant Pot recipe

½ - 1 a chopped onion

-4 cloves garlic, chopped

-2-3lb ground beef

-4-8oz liver (depending how much ground beef) (that has been cooked and pureed if you want something that mixes in easily

–I always make a bunch at once and freeze it into 4oz servings) -1 24oz cans of diced tomatoes

-One 6oz can of tomato paste -4 tbsp chili powder -1-2 tbsp cumin (if using 3lb of meat, I would do 2)

-2 tsp smoked paprika -1 tsp sea salt -1 tbsp onion powder-1 tbsp garlic powder
-3-4 cups soaked or cooked black beans (soak beans overnight in water)

-3-4 cups butternut squash or zucchini cubed (can be fresh or frozen)

 Directions:

Put some olive oil in your instant pot and click saute. Once water, add in your onions until cooked and then your garlic. Add in your ground beef/liver mixture and let cook. Add in the remaining ingredients. Cover and cook for 30 minutes (if using cooked beans) and 1-2hrs if using uncooked beans. Naturally release when done. Serve with your choice os cheese, green onions, and maybe some tortilla chips!

Other great recipes to use beef liver include Beef Liver Spaghetti & Tacos

With all the spices and sauciness, tacos and spaghetti are another great way to mask the flavor of liver while giving your meal a greater nutritional punch. Simply use your favorite taco and spaghetti recipe with your pre mixed beef and liver! Beef or Chicken Liver Pate is also great!