Grass-Fed Beef Liver Pate

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One thing I’m doing as a part of healing decades of being malnourished is incorporating more organ meat in my diet. With lots of garlic, rosemary, and bacon fat, this doesn’t even taste like liver. Plus, it tickled me more than a little to make what is basically meat dip 🙂

Further Food Nutritionist Commentary:

The first thing that jumps out as super healthy, is the fact that the liver is from a grass-fed cow. That means the liver will have less bad stuff and more healthful fats. Another wonderful thing about this recipe is the onion and garlic. Beside flavor, these foods provide wonderful prebiotics-food for the healthy bacteria inhabiting your gut. However, if you are sensitive to fodmaps, or have SIBO (small intestinal bacteria overgrowth) those prebiotics will cause more harm than good. Both coconut oil and olive oil are extremely good for you, in different ways. Coconut oil is made up of medium chain triglycerides so they are easy to digest and absorb and are used for energy not for storage (weight gain). Olive oil is a good source of oleic acid, a healthful fat that most of us don't get enough of.

By Dianne Rishikof, MS, RDN, LDN

Grass-Fed Beef Liver Pate

  • Prep Time:15 mins
  • Cook Time:10 mins
  • Servings: 10

Ingredients

1 pound of grass-fed beef liver (cut into thin slices)

1 medium onion

1 cup coconut oil (divided, can use olive oil, bacon fat, lard or duck fat)
2-3 tablespoons minced garlic
1 tablespoon apple cider vinegar (balsamic or red wine vinegar would also taste great with this)
1 1/2 tablespoons fresh rosemary
1 tablespoon fresh thyme
salt and pepper to taste

Instructions

  1. Fry liver and onions in 2 tablespoons of the coconut oil, or desired fat), until onions are caramelized and the liver is cooked through.
  2. Add the garlic, cider vinegar, rosemary, and thyme.
  3. Cook for a few more minutes until the liquid from the vinegar is reduced.
  4. Remove from heat and let it cool for 5 minutes.
  5. Transfer to a food processor with 1/4-1/2 cup of the oil.
  6. Process until smooth, adding the remaining oil as you go, until moist and creamy.
  7. Portion into containers for storing*.

 

*I split mine in half and put one portion in the fridge and one in the freezer to make two-weeks worth of breakfast.

Fry liver and onions in 2 tablespoons of the coconut oil, or desired fat), until onions are caramelized and the liver is cooked through. Add the garlic, cider vinegar, rosemary, and thyme. Cook for a few more minutes until the liquid from the vinegar is reduced. Remove from heat and let it cool for 5 minutes. Transfer to a food processor with 1/4-1/2 cup of the oil. Process until smooth, adding the remaining oil as you go, until moist and creamy. Portion into containers for storing*.  *I split mine in half and put one portion in the fridge and one in the freezer to make two-weeks worth of breakfast.

Nutrition Information

Per Serving:  Calories: 209; Total Fat: 19g; Saturated Fat: 8g; Monounsaturated Fat: 8g; Polyunsaturated Fat: 1g; Cholesterol: 109mg; Sodium: 271mg; Potassium: 172mg; Carbohydrate: 3g; Fiber: 0g; Sugar: 0g; Protein: 9g

Nutrition Bonus: Vit A: 306%; Iron: 14%
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3 thoughts on “Grass-Fed Beef Liver Pate”

  1. Anonymous

    Kelly!I am in eating disorder recovery and I learned from a dietician how healthful organ meat is so I make a liver and onion pate that is Ok.I am not a great fan but it is good with cucumber or apples.Thanks!

    Reply ↓
  2. Kelly

    Hello, I love this recipe! I make it every week, it’s delicious. I am happy to see you provided the nutritional value, but I was wondering how many ounces a serving size is?

    Thanks!

    Reply ↓

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