Liver and other organ meats were eaten regularly by our grandparents. My mother grew up on a farm in Ohio where they ate every part of the animals they slaughtered. I grew up eating liver, brains and tongue. This was normal for me. When I was 17 I became a vegetarian and have not had much liver since then. Today is a new day and as my diet changes I am including liver in my diet weekly because they are an amazing source of nutrients.

Liver is a compact source of vitamins A which is critical for many functions in our body. Liver is one fo the few foods that contains Vitamin D. In addition liver contains many B vitamins and is the best source of cobalamin aka Vitamin B12 in a highly absorbable form.

Grass fed liver is a good source of the essential fatty acids including Omega 3’s. Liver also provides us with many other compounds like alpha-lipoic acid and Coenzyme Q which are needed for optimal functioning of the mitochondria. Mitochondria are often referred to as the powerhouses of the cells. They generate the energy that our cells need to do their jobs.

Health Benefits of Liver

Triples daily value of Vitamin B12 which supports red blood cells and slows anemia
Chicken livers are brimming with Vitamin A in the form of retinol which assists good eyesight
High folate promotes fertility and helps protect developing baby
Riboflavin supports health tissues and chicken livers are rich in this important nutrient
Brimming with selenium which supports the thyroid
Your adrenal glands will flourish with chicken liver which provides pantothenic acid
Chicken livers support a healthy immune system
High in niacin which lowers cholesterol, eases arthritis and boost brain function
The high protein content promotes healthy hair, skin and nails
The high phosphorus content helps keep teeth and bones healthy

Unfortunately many Americans are squeamish about eating liver and other organ meats. Liver has a more intense taste than muscle meats but if properly prepared is quite delicious.

I have started with chicken livers as it is milder than beef liver and I can easily get it at my local farmers market. Browder’s Birds, an organic pastured poultry farm on the North Fork of LI sells top quality livers. If your local farmers market sells organic chickens ask them to bring you some livers even if they don’t sell them regularly.

If you don’t have access to chicken livers locally you can order them from US Wellness Meats.

It is really important to buy only organic free range chicken livers. The liver filters toxins from the body, you don’t want to be eating any chemicals that may get stored in the liver.

Here are some key points when preparing liver:

Cook liver rare . Well done liver will be dry, tough and less pleasant to eat. When left rare they will be juicier and tastier as well as retaining more vitamins.

Use lots of fat. Fat makes things taste good. Good fat is also good for you. I recommend cooking your liver in coconut oil. Many recipes use bacon and bacon fat but I am not up to that flavor yet. The bacon is too strong a taste for me. In the recipe that follows I use 2 Tb of coconut oil for 1/2 lb of chicken livers. Coconut oil will not oxidize at high temperatures. To get the chicken livers crispy you have to cook them on high.

Cook with lots of spice. Liver has a strong flavor but if you add in some well balanced spice it will enhance the flavor, making it more enjoyable.

Clean the livers with a paring knife remove all the fat, veins and membranes and cut the livers into separate lobes if they are attached. Rinse them well and pat dry with a fresh towel.

In a medium flat bowl, mix the coconut flour, garlic powder, smoked paprika, curry powder, cumin, cayenne and salt. Mix to combine evenly.

Place the chicken livers into the flour/spice mixture and turn to coat evenly

Place the coated livers on a plate. It is best to do half at a time.

In a large cast iron pan, heat 2 Tb of oil over medium-high heat until hot, the oil should be shimmering.

Add half the livers in a single layer. Don’t crowd them, give them enough room so they are not touching. Cover the pan as they tend to splatter all over the stove.

Cook on medium high for 2-3 minutes until the bottom is brown and crispy.

Using tongs, turn them over to brown the other side, 2-3 minutes more. Be careful as you work with them.

Place the livers onto a paper towel to drain while you cook the next batch.

Add another 2 Tb to the pan and repeat as above.

Serve on a bed of greens seasoned with balsamic vinaigrette. Garnish with lemon wedges.

Eat immediately with a squeeze of lemon and a sprinkle of coarse Celtic or Himalayan sea salt.

The livers need to be eaten immediately. They are not as good reheated, the coating gets soggy. Since we are only 2 people last night made only half. Today I will make the second half for lunch.