Page 69 - Fall2010

spread called tamarasalata. lighter flavor and texture. Beef liver is tougher Liver from
and has a stronger flavor compared to calf liver,
LIVER but if not overcooked, can still be delicious. Pork poultry
Liver from poultry (goose, duck, turkey or liver has the strongest flavor and is best utilized contains
chicken), fish, cow, lamb, game and pig is rec- in highly seasoned liverwurst. about half the
ognized the world over as a superfood. All liver No matter what type of liver you choose,
is rich in iron and other minerals, choline, and B soaking or marinating liver will temper the vitamin A as
vitamins, especially all-important B6 and B12. strong flavor or bitterness some people find un- beef or lamb
Liver from ruminant animals (cow, lamb and pleasant, as well as make it more tender. Milk, liver, but may
game) is our best food source of vitamin A; pig buttermilk, sour milk, lemon juice, or vinegar
liver is loaded with vitamin D; liver from poultry works well. be the best of
contains about half the vitamin A as beef or lamb Since liver is low in fat, it is good to cook all the livers
liver, but may be the best of all the livers with its it with plenty of lard, goose fat, bacon fat, or with its nice
nice balance of vitamins A, D and K . coconut oil. Vitamin D-rich lard or bacon fat are
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Because mother’s milk is low in iron, liver perfect with beef or lamb liver, as these are high balance of
is a valuable first food for baby, as around six in vitamin A but contain little if any vitamin D. vitamins A, D
months a full-term baby’s iron stores begin to de- Eat liver fried, grilled, with bacon, or in and K .
crease. In many traditional cultures, pre-chewed sausage, pâté and liverwurst (a wonderful source 2
liver is a common first food. It is no wonder this for liverwurst is www.grasslandbeef.com). Keep
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food is revered for its nutritional gifts—com- in mind, cooking beyond medium rare will result
pared to other foods, it outdoes most others in in a tough piece of liver; the inside should be
terms of vitamin and mineral concentration (see pink, but firm. When planning your liver dish,
chart below). remember that onions, especially caramelized,
Ideally, purchase liver from animals that are liver’s most compatible accompaniment.
have enjoyed their lives on chemical-free pasture. Liver is easily disguised within meat dishes
The second best choice is organic chicken, beef, via meatballs, burgers, meat loaf, taco filling, and
or calf liver. Third choice, non-organic calf liver, stews. And of course, poultry liver can be made
since these younger animals typically spend the into delicious spreads and patés.
first months of their lives on pasture. The amount Consider grating partially frozen liver and
of time on pasture varies from ranch to ranch, so re-freezing it into clumps or ice cube trays for
do some investigative digging. Avoid livers from quick access to smaller amounts of liver to add
conventionally feed-lot raised chickens, hogs or to all these dishes at a moment’s notice.
cattle. If liver is something that your family isn’t
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As for taste, calf liver is considered the ready to accept quite yet, consider desiccated
best of the best because of its delicate taste and liver in powder or capsules (available from www.
tenderness. Lamb liver runs a close second and radiantlifecatalog.com). Desiccated liver can be
chicken liver is similar in rank because of its added to various meat dishes without compro-

LIVER: NO OTHER COMMON FOOD IS HIGHER IN NUTRIENTS

Per 100 grams APPLE CARROTS RED MEAT LIVER

Phosphorus 6 mg 31 mg 140 mg 476 mg
Iron 0.1 mg 0.6 mg 3.3 mg 8.8 mg
Zinc 0.05 mg 0.3 mg 4.4 mg 4.0 mg
Copper 0.04 mg 0.08 mg 0.2 mg 12 mg
Vitamin B2 0.02 mg 0.05 mg 0.2 mg 4.2 mg
Vitamin A 0 0 40 IU 53,400 IU
Vitamin C 7 mg 6 mg 0 27 mg
Vitamin B6 0.03 mg 0.1 mg 0.07 mg .73 mg
Vitamin B12 0 0 1.84 mg 111.3 mg

FALL 2010 Wise Traditions 69