I've been seeing a few clients lately with low iron & zinc.
A great source of iron & zinc is liver. Eating organ meat isn't for everyone. But it's a great natural food based way to boost important vitamins & minerals.
Liver is high in vitamin B12, heme iron, vitamin A, & also has vitamin B2, choline, folate, zinc, selenium, vitamin B3, B5 & B7, & CoQ10.
I alway use organic liver as the liver processes wastes, so organic reduces toxins in the animal. I generally use chicken, but equally you can use beef or lamb. I just find it harder to get these organic.
It's super easy to cook liver & I find it pretty yummy.
I like to cook them until the are just pink. If they are overcooked they become dry.
Lightly cooked in olive oil with a little butter, some garlic & fresh thyme & salt & pepper.
If that is a little too much, I also make old school pate, my Mum used to make in the 90s.
Lovely served with wholemeal crusty toast, some pickles & pickled red onion to cut through the richness.
It will keep in the fridge for several days.
Recipe
400g organic chicken livers
1 medium onion finely diced (if making pate)
3 cloves garlic crushed
decent slug of extra virgin olive oil
1 tbsp butter (optional)
3-4 sprigs of fresh thyme
3-4 leaves of sage (if making pate)
dash of brandy or cognac (optional)
pepper & salt to taste
Heat a pan to medium to hot.
Add olive oil & butter, once pan is hot put in the livers, once they are almost brown on one side, add the onions (if making pate), & garlic.
Then the herbs chopped.
Add pepper & salt. Once it's almost cooked add a dash of brandy if using. This adds a lovely flavour & the alcohol will cook off. Just cook the liver until still pink in the middle. Remove if the onions need more time.
If just having the livers, serve with some picked red onions & gherkins to cut through the richness.
To make pate, transfer all into a bowl, use a stick blender to blend until just blended.
Transfer to a bowl to serve. If keeping for more than a day or two, top with melted butter to preserve.
Enjoy
