Organic Liver Benefits: Why This Nutrient-Dense Food Matters

I really believe that we’re designed to get our nutrients from food.

The challenge is sometimes finding ways to make deeply nourishing food delicious and enjoyable.

Organic liver is one of the most nutrient-dense foods on the planet.

Liver-haters, hear me out.

I’ve been eating liver therapeutically for over a decade.

What I mean by that is—even though I don’t love the taste of liver—I’ve been devising ways to get it into my diet more regularly for its powerful health benefits.

Why Organic Liver Is So Nutritionally Respected

Liver provides nutrients that are commonly lacking in standard diets, including:

• Vitamin B12
• Iron
• Vitamin A
• Folate

These nutrients help support:

• Red blood cell production
• Immune function
• Energy levels
• Vision
• Reduced risk of anemia

This is why liver has long been considered a nutritional powerhouse in traditional diets.

Important Things to Know Before Eating Liver

Less Is More

If you do love the taste of liver, more isn’t necessarily better.

Liver contains very high amounts of vitamin A, which can become problematic at excessive intakes. A moderate portion (about 100g once per week) is plenty for most people.

Quality Matters

Always choose liver from animals that are organically or naturally raised, without antibiotics or unnecessary contaminants. Quality sourcing makes a big difference when consuming organ meats.

The Anti-Fatigue Factor: What Makes Liver So Powerful?

For a long time, liver was believed to contain a mysterious anti-fatigue factor.

A 1950s study explored this by comparing endurance in three groups of rats.

Study Summary:

Animals were placed into a drum of water and forced to sink or swim.

• Group 1: Basic fortified diet
  • Average swim time: 13.3 minutes
• Group 2: Fortified diet + extra B vitamins
  • Average swim time: 13.4 minutes
• Group 3: Diet including liver
  • Swam over 60 minutes, with some still swimming after two hours

The study concluded that “something in the liver prevented them from becoming exhausted.”

Today, we understand that it’s not one single compound—but rather the combined nutrient density of liver—that supports endurance and resilience.

How to Eat Liver (Even If You Don’t Love the Taste)

1. Add It to Other Recipes

The easiest way I’ve found to eat liver regularly is to blend it into ground beef recipes.

I use roughly a 1:4 ratio of pureed or finely chopped liver to ground beef. This keeps the flavor subtle—even for picky eaters.

Tip: If chopping by hand, freeze the liver for 45 minutes to 1 hour to make it easier to cut finely.

My husband is not an adventurous eater and definitely does not eat liver—yet he’s been eating it in meatloaf for years.

(He says he reads my newsletter… this may confirm whether that’s true.)

👉 Get my meatloaf recipe below

2. Make Liver Pâté

For those who enjoy richer flavors, liver pâté is a beautiful and traditional way to enjoy liver.

👉 Get the pâté recipe below

3. Use a Desiccated Liver Supplement

If you want to experience the benefits without cooking, a high-quality desiccated liver supplement can be a practical—though more expensive—alternative.

👉 See an example HERE

Want Personalized Nutrition Support?

If you’re curious about how to upgrade your food choices and naturally support:

• Healthy weight
• Energy levels
• Hormones
• Digestion
• Overall health

I’d love to chat.

👉 Click HERE to talk about setting up personalized support.

Sexy meatloaf

This recipe is so versatile, delicious and healthy that it deserves to be called sexy. Great quality grass-fed beef has more omega-3 fat and is more nutrient dense than conventionally raised beef. This recipe can take a LOT of leafy greens adding to its nutrient content. Leftovers are delicious so make extra

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Equipment

• 1 Dutch oven or roasting pan
• 1 Large mixing bowl

Ingredients

• 1.5 kg good quality ground beef pork, veal, lamb or a combination
• 1 large onion chopped fairly fine
• 1 onion cut in half
• 3 large cloves of garlic or more, chopped fine
• 3 cups finely chopped greens ex. kale, parsley, spinach, chard, beet greens… or a combination
• 4 tablespoons Worcestershire sauce
• 2 generous tablespoons of Dijon mustard
• 2 teaspoons sea salt
• several generous grinds of pepper
• 1 beer
• 2 cups good quality beef or chicken broth
• 3 whole cloves
• 2-3 bay leaves
• 1/2 cup ketchup to coat the meatloaf optional

Instructions

• Preheat oven to 425 degrees Fahrenheit
• Sauté chopped onion and garlic in a little olive oil (you can skip this step but it adds a lot of flavour to the meatloaf) If you have a Dutch oven or Creuset-type pot, you could use it here. When the onions are almost done, add the chopped greens until they’re just wilted.
• In a large bowl; combine meat, Dijon, Worcestershire, salt, pepper, sautéed onions, garlic and wilted greens.
• Thoroughly mix all of the ingredients; I use my clean hands for this step. Knead the meat mixture for about 2 minutes. Light kneading will hold the meatloaf together and make it easy to slice once it’s cooked.
• Form the meatloaf (or meatloaves) and transfer back to your Dutch oven or to a roasting pan. You can make one large meatloaf or 2 or 3 smaller ones.
• Coat the top of the meat loaf with ketchup if using (Dijon is also good) cook for 25-30 minutes or until meatloaf is nicely browned.
• Add the beer, broth, onion, cloves and bay leaves ( I sometimes add in some carrot or celery to give even more flavour to the sauce) reduce the heat to 325 and let cook covered for 40 minutes or so, remove lid and allow to cook for another 20 minutes uncovered. Total cooking time will depend on the size of your meatloaf.
• Once done, transfer meat loaf to a platter and lightly tent with tin foil. Allow to sit for about 10 minutes while you prepare the sauce.
• To prepare the sauce; strain out the cloves, bay leaves and vegetables taste and adjust seasoning.
• The sauce can be thickened at this point or used as is. To thicken; mix 2 tablespoons of cornstarch in a bit of cold water to form a smooth paste, gradually add the cornstarch mixture to the boiling sauce until you get the desired consistency.
• Slice and arrange meatloaf on a platter, pour a little sauce over to keep it moist.

Notes

I often double this recipe, form several loaves and store in the freezer to have on hand for quick suppers.

If you want to make this meal even more nutritious, add some pureed or finely chopped liver. A 1:4 ratio of liver to ground meat keeps the flavour mellow and under the liver-hater’s radar

Liver Pâté

Liver is one of the most nutrient-dense foods on the planet. Liver contains B vitamins including folate and B12 for energy and nervous system health, vitamin A for wound healing and eye health, it also contains trace elements, phytonutrients and antioxidants.

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Equipment

• Food processor

Ingredients

• ½ pound of organic chicken lamb or beef liver
• ¼ cup of 35% cream
• 8 tbsp cold butter
• 1 tbsp olive oil
• 1 small onion thinly sliced
• 1 garlic clove peeled and chopped coarsely
• 2 tbsp Brandy or Cognac optional
• ½ tsp dried sage
• ½ tsp dried thyme
• Salt and pepper to taste

Instructions

• In a medium saucepan, heat the oil and combine the liver, onion, garlic, ½ a teaspoon of salt, pepper and the thyme and sage.
• Cook until the onion is cooked and the liver is barely pink inside.
• Remove from heat and let stand to cool for about 5 or 10 minutes.
• Transfer everything to a food processor and pulse until coarsely chopped.
• With the machine running, add the butter and the cream gradually until incorporated and homogenous.
• Add the Brandy or Cognac (if using) and blend until completely smooth.
• Taste and add seasoning or extra salt and pepper if needed.
• Transfer to ramekins, cover and refrigerate

Notes

Serve chilled.
Pâté can be frozen if you feel like scaling up