Liver – Love It or Hate It, Here Are Some Facts

Liver is possibly the most nutrient-dense food in the world. Conventional belief is that micro nutrients are most highly concentrated in vegetables and some fruits. While this is true, their micro nutrient content doesn’t always beat what is found in liver as they are apparently more bio available from animal sources. As an example, Vitamin A in vegetables needs to be converted to Retinol in our body before it can be utilised, but in liver this process has already been done for us and is more easily assimilated. Some traditional cultures, only consume the organ meats and regard them as a source of great strength and almost magical curative powers. Many people eat liver raw to gain the most from its nutritional value and according to the Weston A Price Foundation https://www.westonaprice.org/health-topics/food-features/the-liver-files/ homemade liver “Pills” can be made by cutting the liver into small pill-sized pieces, freezing them for fourteen days and swallowing one, still frozen each day.

I prefer a more palatable approach to liver consumption, liver & bacon with onions and gravy is a traditional dish that seems to fallen out of favour but this is good news for those who enjoy its flavour and benefits as it is extremely economical for what it offers. Below is a nutrition breakdown of lambs liver.

Lambs Liver Amounts per 322g (approx)

6%          48%        46%
Carbs     Fats        Protein

Total Fat 40.7g63%
Saturated Fat15.8g79%
Monounsaturated Fat8.5g
Polyunsaturated Fat6.1g
Total Omega-3 fatty acids547mg
Total Omega-6 fatty acids2608mg

Vitamins
Vitamin A 83716 IU
Vitamin C 41.9mg
Vitamin D variable
Vitamin E variable
Vitamin K variable
Thiamin 1.1mg
Riboflavin 14.8mg
Niacin 53.7mg
Vitamin B6 3.1mg
Folate 1288mcg
Vitamin B12 276mcg
Pantothenic  Acid 20.4mg

Minerals
Calcium 29.0mg
Iron 32.8mg
Magnesium74.1mg
Phosphorus 1375mg
Potassium 1133mg
Sodium 399mg
Zinc 18.1mg
Copper 31.7mg
Manganese 1.9mg
Selenium 374mcg

Source: nutritiondata.self.com

Liver & Bacon with Onions and Gravy

Ingredients

225g lamb’s liver, rinsed and sliced
15g butter
1 onion, peeled and sliced
75g smoked bacon lardons
1 crushed garlic clove
Fresh or dried thyme
300ml of stock
Salt and black pepper
1tsp balsamic vinegar

Method
Heat the butter in a large frying pan. Add the onion, bacon (chopped or lardons), garlic and thyme. Cook for 2-3 minutes.

Add the liver to the pan and brown for about 5 minutes. Add the vinegar and stock then simmer for 5 minutes. Thicken the gravy with more butter or psyllium husk.

2 Replies to “Liver – Love It or Hate It, Here Are Some Facts”

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