Liver is one of the most nutrient dense foods on the planet and is considered nature’s multivitamin. Rich in iron, choline, folate, B12 and vitamins A, D and K,  it is an amazing superfood.

Liver is also great for energy and the Weston Price Foundation describes a study demonstrating the “anti-fatigue factor” it offers. In 1975 a study on rats was conducted in which three groups were made: one group was fed a regular diet, another group was fed a vitamin fortified diet and the last group were given 10% of their rations as powdered liver. After several weeks the rats were put in a container of water and forced to swim as they couldn’t climb out. The first group swam an average of 13.3 minutes and the second group for 13.4 minutes, on average. Three rats in the group that ate the liver swam for 63, 83 and 87 minutes each, while the other nine rats were still swimming after two hours, at which point the test was ended. That’s an incredible difference!

Make sure to get good quality liver from pastured animals. Animals raised outside confined conditions are healthier and their meat more nutritious. Considering the liver is a detox organ, be sure to only eat the liver of animals that have come from farms your trust.

All that being said, liver is a strong flavor and many people don’t like to eat it on its own. Our favorite way to incorporate liver into our diet- and it’s kid friendly too!- is to cook it, chop it finely (the finer the better) and then incorporate a small amount into any ground meat dish, such as pasta sauce, chili and burgers. To make this all the more convenient, freeze small portions, about 1/4 cup, in glass jars, freezer bags or silicone baby food freezer trays work great. Just pop the portion into the ground meat as you cook it.

Lamb Bolognese

Ingredients:

2 lbs lamb mince (or slow braised lamb shank*)

1/4 cup finely chopped lamb liver

5 tablespoons olive oil

3 garlic cloves, diced

1 large can plain diced tomatoes

2 cans plain tomato paste

3 medium carrots

4-5 stalks celery

2 medium sweet yellow onions

1/2 teaspoon crushed red pepper

1/2 cup dry white wine

2 bay leaves

Italian seasoning, salt and pepper to taste

Directions:

Finely chop the onion and celery and grate the carrot with a cheese grater

Add oil to large saucepan over medium heat, when warm add the onion, celery, carrot and 1 chopped garlic clove.

When the onion begins to turn translucent, add the wine, bay leaves and red pepper.

Simmer on medium until reduced by about half.

Add mince, canned tomatoes and paste.

Stir to prevent sticking.

Reduce heat to medium low.

Add remaining garlic, Italian seasoning mix, salt pepper, cook for a minimum of twenty minutes. Turn down to low and continue to let the flavors meld, stirring occasionally. Serve over spaghetti noodles, or sautéed mushrooms or spaghetti squash for a low-carb dish. Enjoy!

*for slow-braised lamb shank – place shank in slow cooker, cover half way with apple cider vinegar, water, half an onion, a bay leaf and two cloves garlic – cook on low for 8 hours, remove, strain the liquid and finely chop the meat, set aside and follow the above recipe using the shank in place of mince