I am back and have a new found love…beef liver! Once I began reading up on how insanely nutritious beef liver is I knew I had to make it a regular staple in mine and my husband’s diet (I got married!).
Beef liver is with no doubt the most nutrient dense food on the planet…yup, you read that right, THE MOST NUTRIENT DENSE FOOD ON THE PLANET. You can read more about its magical powers here.
Here is are some liver facts you can bust out at your next cocktail party :
- One of the best sources of high quality protein.
- Beef liver is the most concentrated source of Vitamin A which is vital for vision.
- All the B vitamins are found in abundance, especially B12.
- Liver is a highly usable form of iron.
- One of the best sources of folic acid.
So why does no one seem to touch this stuff? The short answer is that eating organ meats has simply fallen out of fashion over the years (Here in the U.S.) and has been replaced with leaner muscle meats. There are also a lot of misconceptions held about liver; The most popular one being that it stores toxins. Luckily, this information is false. The role of the liver is to neutralize the toxins but not store them. Read more about that here
After seeing how incredibly PACKED with nutrients beef liver is I hope you will join me in making liver part of your meal prep! After lots of experimenting I have found that my favorite way to get this superfood into my day is by breaking it down in the food processor, basically making it into ground liver and mix it with ground beef, throw in an onion (here is how to cut one the proper way, some spices of your choosing and a can of chopped tomatoes and BOOM, your ticket to being the healthiest person you know.
BEEF LIVER CHILI
Before you get started it is important to note that using liver from pasture raised cows is important…hit up your local farmers market or find a local farm that can help you out.
12 servings…This recipe makes a lot…I like to freeze half for a week when I don’t have time to make a batch. Also, you can make this on the stove top in a dutch-oven if you don’t have an instant pot.
I eat this every morning scrambled into my eggs for extra protein and bat loads of nutrients!
1 pound of beef liver, pasture raised
2 pounds of ground beef (grass-fed preferred)
1 tablespoon of cooking fat (bacon lard or coconut oil are my top choices)
1 large yellow onion, chopped
2 shallots, chopped
3 cloves of garlic, minced
4 cups of carrots, diced
1 28 ounce can of chopped tomatoes (I like the fire roasted ones!)
1 tablespoon of apple cider vinegar
2 tablespoons of chili powder
1 tablespoon of cumin
2 teaspoons of ground coriander
2 teaspoons of turmeric
1 teaspoon of cayenne pepper
2 teaspoons of ground pepper
1 cup of cilantro or parsley (optional)
salt to taste
Place liver in a food processor and pulse until broken down into little pieces.
If cooking on stovetop (ST), heat your dutch-over over a medium heat, add fat.
If cooking in an Instant Pot (IP) turn on the SAUTE setting and add fat.
Once fat is shimmering add the chopped onion and cook until soft, about five minutes.
Add garlic and cook until fragrant, another minute.
Add spices and stir, allowing the spices to release some fragrance, another minute.
Add ground liver and beef, stir to combine and let cook for around five minutes.
Add chopped tomatoes and carrots, stir to combined.
IP: change instant pot setting to MANUAL. Cook on high pressure for 20 minutes. Allow pressure to come down naturally.
Stove top: bring to a boil and then turn heat down to low and simmer about 20 minute, ensuring meat is cook through.
Season to taste with salt and pepper and add cilantro or parsley if you like. Stir and enjoy!