Why You Shouldn't Count Out Liver

When it comes to adding protein into your diet, it’s important to focus on high-quality protein sources. While you can get protein from many different types of foods you eat, different protein sources come with different benefits – so it’s important that you mix them up and include several in your regular eating routine. Chicken breasts and thighs are great sources of animal protein to have on a more daily basis, but I wanted to share why you may want to give liver a try next time you’re at the butcher counter.

Most people don’t think to incorporate liver into their diets as it’s a less common cut of meat and doesn’t have the same flavor as other parts of the chicken. However, liver is extremely nutrient dense and has even been labeled a “superfood” because it is so packed with quality protein, is low in calories, and has all of the essential amino acids you need. It also provides more than the RDI for vitamin B12, riboflavin, and vitamin A, copper, and is a good source of iron and choline. In fact, it is so nutrient dense that you’re not really supposed to have liver more than once a week because it’s so concentrated in vitamins and minerals.⁠ Additionally, pregnant women may want to avoid eating liver due to it’s extremely high vitamin A content. 

Liver is definitely an acquired taste so I highly suggest trying Mary’s (@paleochef) Bangin’ Liver Recipe, which has lots of tasty spices and flavors and is simple to make. Personally, it’s my favorite liver recipe!  Check out her recipe below and her post with all of the details here.

Ingredients:

1/4 tablespoon salt

2 tbsp ghee

1 lb liver of choice, chopped

6 garlic cloves, crushed and minced

1 large green bell pepper, chopped

1 jalapeño, seeded and chopped

1 tbsp cumin powder

1/2 tsp cinnamon powder

1/4 tsp ginger powder

1/4 tsp cloves powder

1/4 tsp cardamon powder

juice from one lime

 

Instructions: 

1- Clean and roughly chop your liver

2- Sprinkle salt on chopped liver, set aside 2-3 minutes

3- Heat ghee in frying pan

4- Over medium-high heat, sear liver until browned on both sides

5- Once browned, add garlic, bell pepper, jalapeño

6- Allow ingredients to slightly brown before adding the rest except for lime, mixing well

7- Cover, allow to cook for another 5-8 minutes on medium-low heat

8- Add lime juice, scraping up the browned bits from the pan, mixing well

9- Remove from heat

10- Garnish with cilantro and enjoy!

 

Chicken breasts are another great high quality source of protein and one of the most common. They are a good source of vitamins and minerals like selenium, niacin, phosphorus, and vitamin B6. Chicken breasts are also a great choice if you’re trying to lose weight, since they’re full of protein and lower in calories than other cuts. ⁠

No matter what type of protein source you choose, you’ll want to focus on clean, herb-seasoned meat without a bunch of stuff added to it, like preservatives, salt, and breading. I also encourage you to try and go for pasture-raised chicken and eggs when you can. Animals get many benefits from being raised in their natural environments with natural food sources and in turn, pass those benefits onto you. 

No matter which cut of meat you choose (or if you don’t eat any), I’m here to support you!

 

xoxo,

MeowMeix aka Amanda