Updated: The GREAT AIP-Friendly Liver Recipe Round-Up! (2024)

Food The Main Event May 12, 2020

Updated: The GREAT AIP-Friendly Liver Recipe Round-Up! (1)

The Updated GREAT AIP Liver Recipe Round-Up

The original version of my GREAT AIP Liver Recipe Round-Up was published back in July 2015. Year on year, it remains one of my most popular posts. I find this both unsurprising and reassuring.

Unsurprising, because we AIPers know liver to be one of the most nutrient-dense of foods available to us, and reassuring because, despite this, liver still holds a bit of an ‘ick-factor’ for many. It’s good to see folks move beyond the ‘ick’!

AIP-land continues to experience growth in bloggers and AIP-friendly liver recipes. This is my oft-updated liver recipe round up!

Of all the things the Autoimmune Protocol (AIP) has taught me – and the list is long – eating more organ meat is definitely up there in the top five.Itmay even nudge intopole position.

It’s THAT important

I know there will be dissenters among you.I accept that, for some, the ‘ick-factor’ is just too high to overcome.

But! – for those of you prepared to experiment, this post is for you. I urge you to increase your intake of liver.

My partner, David, enjoys liver just as much as he enjoys a good steak

I’m not kidding. He really does.

Did you know that, in general, organ meats are between 10 and 100 times higher in nutrients than corresponding muscle meats? (i)

Updated: The GREAT AIP-Friendly Liver Recipe Round-Up! (2)

Even if this statistic was limited to only (!) 10 times higher, that would be enough to encourage me to eat more organ meats.

And when you consider that grass-fed dry-aged sirloin retails for between AU$57.00 and AU$63.00 per kilo*, and happy lambs fry (liver) is $AU$18.50 per kilo* or happy chook liver is just a little steeper at AU$24.00 per kilo*, I’m hard-pressed to find a reason why we shouldn’t aim to eat liver (and other organ meats) at least a couple of times every week. It’s one of my personal AIP goals.

Some peopleobject to consumingliver underthe mistaken belief that itis a storage organ for toxins in the body. They are sort of half right, but not about the storage bit…

It is certainly true that one of the liver’s roles is to neutralise toxins that make their way into your body (things like drugs, chemical agents and poisons). But, it doesn’t store these toxins. Rather, if your body can’t eliminate a toxin, it is more likely to accumulate in the fatty tissues and nervous systems.

Updated: The GREAT AIP-Friendly Liver Recipe Round-Up! (3)

Even if this statistic was limited to only (!) 10 times higher, that would be enough to encourage me to eat more organ meats.

And when you consider that grass-fed dry-aged sirloin retails for between AU$57.00 and AU$63.00 per kilo*, and happy lambs fry (liver) is $AU$18.50 per kilo* or happy chook liver is just a little steeper at AU$24.00 per kilo*, I’m hard-pressed to find a reason why we shouldn’t aim to eat liver (and other organ meats) at least a couple of times every week. It’s one of my personal AIP goals.

Some peopleobject to consumingliver underthe mistaken belief that itis a storage organ for toxins in the body. They are sort of half right, but not about the storage bit…

It is certainly true that one of the liver’s roles is to neutralise toxins that make their way into your body (things like drugs, chemical agents and poisons). But, it doesn’t store these toxins. Rather, if your body can’t eliminate a toxin, it is more likely to accumulate in the fatty tissues and nervous systems.

Liver is known to be one of the most concentrated sources of vitamin A of any foods. The great Chris Kressereven refers to it as ‘nature’s most potent superfood’.

Liver also contains loads of important vitamins and minerals, is an outstanding source of Vitamin D, Vitamin B12 (and other B-Vitamins), copper, potassium, magnesium, phosphorous, manganese, and iron, which is in a form that is particularly easily absorbed and used by the body. These nutrients provide the body with some of the tools it needs to get rid of toxins.

So, why aren’t you eating more liver?

I tend to take a bit of a Masterchef ‘Mystery Box approach to cooking my liver. Bacon and onion feature often. Usually, there’s some variety of wilted leafy greens – think spinach, silver-beet or rainbow chard. If David is lucky, I’ll whip up a mash of some description. And, there’ll be a bone broth gravy.

It must be said that Bella, the poodle,loves liver night, too! Raw for her, thank you very much.

In an effort to broaden my liver recipe repertoire and get you eating more liver, I’ve rounded up some of my best suggestions for this nutrient power-house… Today I bring you my AIP liver round up!

Pâté has got to be one of the best ways to increase your liver consumption, I think. It’s tasty. It’s portable. It’s wonderful as a snack smeared onto apple slices, or with the more traditional carrot and celery sticks or cucumber slices..

[Top tip: Pâté freezes remarkably well. Make a double batch and freeze it in little ready-to-serve glass containers or ramekins. They will only take a couple of hours to defrost!]

Updated: The GREAT AIP-Friendly Liver Recipe Round-Up! (4)

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Updated: The GREAT AIP-Friendly Liver Recipe Round-Up! (5)

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POULTRY Liver Pâté
  • My friend, the late Martine–famous around here for her completely unrelated marshmallows–of Eat Heal Thrive offers up two versions of chicken liver pâté recipes. The first is her Chicken Liver Pâté 101 (for those new to liver!) and her Chicken Liver Pâté with Mushrooms and Bacon for the mushy-lovers amongst us.
  • If you happen to be low-FODMAPs, Gabriella over at Beyond the Bite has you covered with her Herbed chicken Liver Pâté.
  • At a recent Sydney AIP-catch up, one of our regulars brought a large batch of Mickey’s Chicken Liver Mousse. Let’s just say, it didn’t last very long with all those serious nutrient density-lovers around!
  • Love mushies? My good mate, Erin from over at Real Food and Love has this Creamy Mushroom Liver Pâté for you. DOUBLE the nutrient-density!
  • For the longest time, my own contribution to the ‘poultry pate’ selection was strictly for AIP Reintroductions. I rectified that with this lovely little Chicken Liver Pâté with Pear and Sage number.
    • If you can tolerate butter, this baby is dinner-party worthy – my ‘I Can’t Believe it’s Liver!’ Duck Liver, Thyme and Orange Pâté.
    • And, if you’d like to know the pâté I grew up with (and that my brother, sister and I still request when we go home to Mum!) – here’s My Mum’s WORLD FAMOUS IN NEW ZEALAND Chicken Liver Pâté.
Lamb and Beef Liver Pâté
Poultry Liver Mains
Hidden Liver Options

Updated: The GREAT AIP-Friendly Liver Recipe Round-Up! (6)

There are, of course, secret squirrel** ways to hide liver.

I really hope this selection encourages you to increase your liver intake!

…but, if I haven’t, here’s one last offering for the squeamish: DIY Pastured Liver Pills from the good fairy of liver solutions – Samantha at the Unskilled Cavewoman.

* Prices from the Feather and Bone – List of Everything

**no relation to Sophie over at A Squirrel in the Kitchen!

(i) Chris Kresser – Liver: Nature’s most potent superfood

First published October 2015

Updated: The GREAT AIP-Friendly Liver Recipe Round-Up! (7)

Joanna Frankham / About Author

Joanna Frankham helps you to make lasting diet and lifestyle choices that serve you. Jo is your AIP Mentor and Certified Health Coach who uses tools, rituals and group programs (like her foundational AIP Reset group program) to help you break down the AIP framework into manageable pieces; all to enable you to implement positive changes to improve your health. Jo’s special sauce is her ability to facilitate bringing AIPers together in a way that is informed, inclusive and encouraging. Chronic illness doesn’t have to be isolating.

More posts by Joanna Frankham

Updated: The GREAT AIP-Friendly Liver Recipe Round-Up! (2024)

FAQs

How do you cook liver if you hate liver? ›

Fry the floured liver strips quickly in a cast-iron skillet with about 1/3 to 1/2-inch of very hot lard or bacon grease. If the grease doesn't sizzle furiously when you add the strips, it isn't hot enough! For liver-haters, cook until almost well-done; for the rest of us, rare or medium-rare is ideal.

What is the secret of cooking liver? ›

Note that beef liver tastes best when cooked rare to medium-rare. Since a raw liver has high water content, you have to cook it rapidly with medium to high heat. If you try slow cooking a liver, the meat will become dehydrated, leading to tough fibers and dry, chewy meat.

How do you make liver taste good? ›

The acidity seems to break down the liver and make it more palatable. To Do: Simply place your cut up liver in a bowl, barely cover with water and add the juice of a lemon or a tablespoon or two of vinegar. Soak for a few hours before cooking, drain and pat dry.

How to cook liver for most nutrition? ›

Liver is extremely nutritious and less expensive than most beef products. It's very lean, so it's most often pan-seared quickly to brown and keep it from drying out, although it can also be baked, braised, grilled or made into paté or liverwurst.

Why do you soak liver before cooking? ›

They recommend combating the aggressive flavor by soaking raw liver in an acidic substance such as lemon juice or vinegar, claiming this will limit the oxidation of those compounds when cooking. There are many people who claim that soaking in milk is better.

What takes the bitterness out of liver? ›

Place your liver in a bowl with filtered water. Add 4-8 tablespoons of apple cider vinegar, lemon juice, or whole milk (raw preferred.) Allow to soak for anywhere from 30 minutes to 2 hours. The time you soak is determined by the thickness of your slices and your texture preferences.

What is the hardest food for the liver to process? ›

Some foods that are harder for the liver to process include highly processed and fatty foods, sugary foods, and alcohol.

Should I rinse liver before cooking? ›

Do not wash or rinse raw meat or poultry before you cook it. Washing can cause bacteria found on the surface of meat or poultry to be spread to ready-to-eat foods, kitchen utensils, and counter surfaces. This is called cross-contamination. Rinse fruits and vegetables before eating.

How do you remove toxins from your liver before cooking? ›

Soak in …

Yes, that's right: Milk! They claim that in addition to getting rid of toxins that usually are present in raw liver, milk helps tenderizing it. Try and soak your liver chunks in milk for 5 minutes before you cook them.

Why do I feel so good when I eat liver? ›

Rich source of nutrients.

Liver is also very high in protein, a nutrient that's essential for you to build and maintain healthy tissue, including muscle, skin, and bone. Foods that are high in protein also help you feel full longer after you eat them, which can help you stay at a healthy weight.

How can I make my liver less disgusting? ›

Soak Liver in Lemon Juice Or Milk

After it's done soaking, pat the liver dry with clean paper towels and cook it however you'd like. Soaking liver in an acid can help cut down on some of the metallic or “iron” taste common in beef and lamb liver.

Does soaking liver in milk make it taste better? ›

Soak the liver in a dish or bowl of milk for 30-60 minutes. This is an important step in removing the bitter flavor from the liver. Salt and pepper the liver generously, and leave it out at room temperature while you prepare the remaining ingredients. Pat the liver dry.

What is the healthiest type of liver? ›

Beef liver is perhaps the most nutritious and healthy meat you can eat - and cooked right it's delicious! Gram for gram, beef liver is probably the most nutritious food on earth. This nutrient-dense organ meat contains substantial amounts of vitamin B12, copper, and many other essential nutrients.

Which liver is tastiest? ›

Two of the most prized livers are calf's liver and chicken livers. Both are on the sweeter end of the offal spectrum, mild in their meatiness and relatively tender and delicate, though for obvious reasons, chicken livers are much, much smaller than the other meats mentioned here.

Does frying the liver destroy nutrients? ›

When you cook beef liver, the heat breaks down some of the nutrients but also makes other nutrients easier to digest and absorb. Beef liver is a rich source of copper, retinol (preformed vitamin A), some iron, and B vitamins.

How do I eat liver if I don't like it? ›

Soak Liver in Lemon Juice Or Milk

After it's done soaking, pat the liver dry with clean paper towels and cook it however you'd like. Soaking liver in an acid can help cut down on some of the metallic or “iron” taste common in beef and lamb liver.

What softens liver when cooking? ›

You can soak the livers in milk for an hour or two before cooking, which will soften the flavour of the meat.

What is the mildest tasting liver? ›

Lamb is mild, a little sheepy, and goat is similar – perhaps milder still and also sweet, particularly when from a kid goat. Pig's liver seems to be the least desired of all – it can be particularly pungent and bitter, requiring lots of hot spices to make it palatable (to westerners, at least).

Why I don't like eating liver? ›

With its earthy, mineral-rich flavor, liver can be an acquired taste, especially if it's overcooked, which is often the case. Plus, its role as a detoxification system for the body makes it even more unappetizing. Oh, and it's pretty high in fat and cholesterol, too.

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