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Grass-Fed Beef Liver Pate

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Grass-Fed Beef Liver Pate recipe candida leaky gut food prebiotic gut health diet

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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. Liver is one of the most nutritionally dense foods out there. This beef liver pate recipe provides a hefty dose of folate, iron, Vitamins A, D and copper. Just one serving of this beef liver pate will help you meet your daily quota of these important vitamins and nutrients. While eating liver regularly is particularly beneficial for those with iron deficiency or anemia, we can all benefit from this nutrient rich dish.

While some people think they don’t like the taste of liver, this beef liver pate recipe has lots of garlic, rosemary, and bacon fat, so it doesn’t even taste like liver! One of my secret tricks of this beef liver pate recipe is to sprinkle some Superfood Turmeric into this dish to amp up the taste and the anti-inflammatory benefits of this delicious dish.

Further Food 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 beef liver pate 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

Stars ( Reviews)

  • 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

Optional: 4 teaspoons Superfood Turmeric

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 and Superfood Turmeric.
  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 and Superfood Turmeric. 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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Bryn Lutes Contributor
But, aren't people with celiac disease skinny and malnourished? Well, yes. Unless you're FAT and malnourished. I thought I was just a fat kid. I assumed I had no allergies and was destined to a life of plus-size clothing. When I met my girlfriend, I had my eyes opened to the world of food allergies. She has anaphylaxis-level allergies to peanuts, tree nuts, and shellfish, and a few non-ana allergies. I adjusted to this very easily. 
 
Then I got hit with a dairy whammo: migraines, then hives, then asthma attacks. Boo, but whatever, add it to the list. Kicking dairy drastically improved my weight loss, and then I started reacting to gluten. For some reason, I FREAKED OUT about this, but it got better. My celiac diagnosis was pretty anti-climactic. I paid $40 and waited 2 months to get in to see a GI doc who said, "nice job diagnosing yourself. I'll confirm with bloodwork." When I FINALLY got in to see a naturopath, I got the rest of the news: leaky gut, adrenal issues, and candida overgrowth. duh! I probably could have figured that out, too, if I hadn't been so overwhelmed (and tired from trashing my adrenals #graduateschool). And now? Now I feel amazing. I'm still healing, but health has never been this delicious.
 
Throughout this journey, I've spent my time in graduate school (what should I actually do with this PhD in Chemistry?), the Institute for Integrative Nutrition (yay, Health Coaching!), and working a full time office job while building my health coaching business.
 

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17 thoughts on “Grass-Fed Beef Liver Pate”

  2. Simone

    Great recipe! My kids even love this. I use 2-3 tablespoons of lemon juice instead of vinegar because vitamin C facilitates iron absorption, and it tastes sooo good! Also, I caramelize the onions a bit and cook the meat and spices in olive first before adding 1 C good-flavour coconut oil. I find olive oil doesn’t smoke the way some coconut oil does. I have tried this with beef liver, chicken liver and chicken heart. It has all been wonderful once the spices, salt and lemon juice ratio is ‘tuned’ during blending. This is a great way to increase iron and other vitamins. Thanks so much for this recipe!

    Reply ↓

  3. Pingback: Bacon Health Benefits – Asik Masak

  8. Mugah

    I used mayo, mustard and horseradish sauce instead of oil. It adds flavors that I like and with the balsamic vinegar has a very good taste on crackers or bagels.

    Reply ↓
  9. marcus zuniga

    Thank you for this recipe. I cook most meals on a daily basis for my family. I used 1 lb. of grass feed beef liver at an amazing $3.00 per lb. Yes, so cheap! I was borderline on eating liver. This recipe makes it delicious in the form of a pate. The only downside for my kids are the chewy ventricles. Maybe I can strain them out with a mesh or something.

    Reply ↓
  10. Kathy

    I’ve learned over many years of cooking liver that if you place the liver in a shallow pan and marinate it with 2tbs of diced garlic and 1/2 cup of orange juice. Let it marinate for at least 4hrs. Then I put the recipe above together to make the pate. All my friends who hate liver love my pate.

    Reply ↓

  11. Pingback: Eat More Liver! Benefits of Liver - Rafter W Ranch | Colorado Grassfed Beef, Poultry, Lamb, Produce

  13. Anonymous

    What if I put sautéed mushrooms and onions and added heavy cream them way less oil, how would that work?

    Reply ↓
  14. 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 ↓
  15. 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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