BEEF LIVER
We try to eat organ meats a couple of times a week and this is, definitely, my go-to recipe for days we 1. need our CoQ10 intake 2. don’t feel like spending hours in the kitchen 3. want something simple, healthy and delicious.Liver is one of the most nutrient-dense foods on the planet that is exceptionally rich in nutrients and minerals.A serving of 3.5 ounces (100 gram) of beef liver1 contains-Iron2,3 helps carry oxygen around the body; it is necessary for development, growth and normal cellular functioning. Unlike plants and iron-fortified foods that only contain nonheme iron, meat, poultry and seafood contain both heme and nonheme iron.Vitamin B4 is important for supporting healthy nervous system and brain functions and red blood cells formations .Vitamin A5 is involved in vision, reproduction, gene regulation, cell growth and differentiation and immune function.Folate6 helps support cellular, nervous and cognitive functions and DNA formation.Liver is an excellent source of Coenzyme Q107,8 that aids energy production in mitochondria and cell functioning.I grind walnuts to make flour because I want to add as many nutrients into our daily food intake as possible and lets face it, it can't get easier than adding some nuts to a blender and pressing a button! Walnuts get toasted while frying liver and it adds nutty rich flavor and delicious aroma.
Nutrition Facts
BEEF LIVER
Amount Per Serving (4 oz)
Calories 424
Calories from Fat 270
% Daily Value*
Fat 30g46%
Saturated Fat 7g44%
Cholesterol 331mg110%
Sodium 663mg29%
Potassium 547mg16%
Carbohydrates 11g4%
Fiber 2g8%
Sugar 2g2%
Protein 28g56%
Vitamin A 19605IU392%
Vitamin C 6.4mg8%
Calcium 43mg4%
Iron 6.8mg38%
* Percent Daily Values are based on a 2000 calorie diet.
Ingredients
- 1 lb beef liver
- 1 cup walnuts
- 1 tsp salt
- 1 tsp black pepper
- 1 tsp paprika
- 1 tsp sumac
- 1 red onion medium
- 2 TBS parsley
- 2 TBS Ghee/beef tallow for frying
Instructions
- Place walnuts in the food processor and pulse until you reach flour-like consistency.
- Add salt and pepper and paprika and mix well with walnut flour.
- Rinse liver well under cold water and pat dry with kitchen towel.
Cut liver into 2-inch strips.Add liver strips to the seasoned walnut mixture and gently turn until all strips are covered with it.
- In a skillet, melt ghee or beef tallow in medium high heat and add liver strips in a single layer. Make sure ghee is hot enough to fry (ghee is sizzling but not shooting oil all over the kitchen. If its not hot enough then meat will stick to the skillet)
Turn liver strips when browned (about 1 min per side)
- Thinly slice red onion into strips and add sumac. Season with salt, add lemon juice and parsley
- When liver is ready add onion and mix.
Nutrition
Serving: 4ozCalories: 424kcalCarbohydrates: 11gProtein: 28gFat: 30gSaturated Fat: 7gCholesterol: 331mgSodium: 663mgPotassium: 547mgFiber: 2gSugar: 2gVitamin A: 19605IUVitamin C: 6.4mgCalcium: 43mgIron: 6.8mg
Tried this recipe?Don't forget to Like and Share!
References1–8:
1.
Beef Products. The Self Nutrition Data. https://nutritiondata.self.com/facts/beef-products/3470/2.
2.
Office of Dietary Supplements – Iron. Iron Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/#en2.
3.
Mechanisms of heme iron absorption: Current questions and controversies. Mechanisms of heme iron absorption: Current questions and controversies. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2725368/.
4.
Vitamin B12. National Institute of Health Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/.
5.
Vitamin A. National Institute of Health Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/.
6.
Folate. National Institute of Health Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/.
7.
CoQ10 supplements. Grasslandbeef. https://discover.grasslandbeef.com/blog/coq10-supplements/.
8.
All about CoQ10. Dr. Axe. https://draxe.com/all-about-coq10/.
