The Healthiest Food You Aren’t Eating: Liver Pate (Liver)
What Is Liver?
Liver is one of the most nutritious foods. It contains many vitamins and minerals such as Vitamin A, B1, B2, C, D3, E and K2. It also provides protein which helps build muscle mass. Livers are rich in fats including Omega 3 fatty acids and Omega 6 fatty acids. These fats have been shown to lower cholesterol levels and reduce blood pressure. They also help prevent heart disease, cancer, diabetes and arthritis.
How Much Do I Need To Eat?
A single serving of liver contains around 20 calories with only 2 grams fat. However, consuming too much of these fats may cause health problems such as high cholesterol or elevated triglycerides (blood fats). Too little fat is not good either since it lowers your body’s ability to burn energy from food properly.
Can I Eat More Than One Serving Per Day?
Yes! It depends on what type of liver you’re eating. For example, a 1/4 cup serving of cooked liver contains about 5 calories and 0 grams fat. A 1/8 cup serving contains 15 calories and 0 grams fat. So if you want to consume more than just one serving per day, then choose a different kind of liver. Also, keep in mind that you should not eat too much Omega 3s and 6s. Most types of liver are very high in these fats so you may not want to over-consume them.
How Do I Cook It?
Most types of cooked liver can be boiled, pan-fried or oven roasted. The most basic way is to pan-fry it but you can also marinate it and cook it on low temperature to make it more tender.
Baking: Spread liver slices on a cookie sheet and bake them at an internal temperature of 350 degrees for about 15-20 minutes.
Boiling: Clean the liver in cold water and then boil it for about 10 minutes. The liver is done when you can easily remove its skin with a fork.
Frying: Slice the liver into small pieces. Melt a few tablespoons of butter in a pan on medium heat.
Once the butter starts to foam, add the liver slices and cook them until they are browned on both sides.
Marinating: First, boil or fry the liver as usual. Once it is cooked, remove it from the heat and place it in a Ziploc bag with any kind of marinade you like (soy sauce, mustard, garlic, herbs, wine, etc).
Seal the bag and let it sit in the fridge overnight. The next day, cook it as usual.
Oven Roasting: Place a baking tray with the liver on the middle rack of a preheated oven at 375 degrees. Cook it for about 10 minutes (20 if the liver is bigger than 2 inches thick).
Each oven cooks differently so keep an eye on the liver to avoid overcooking it.
Wine or Vinegar: These both work well with liver.
Sources & references used in this article:
The Healthiest Food You Aren’t Eating: Liver Pate by A McMahon – breakingmuscle.com
The Banh Mi Handbook: Recipes for Crazy-Delicious Vietnamese Sandwiches [A Cookbook] by A Nguyen – 2014 – books.google.com
If you are what you eat, then what am I? by G Kothari – Kenyon Review, 1999 – JSTOR