<Insert long winded food-porn introduction here>
I have a better idea. Gently cook approx 250g livers at a time (to conserve overall supply) on low-medium heat, alongside up to 55g onions, 30ML (put in say 10ML periodically whilst cooking) worth of cream and some water to keep things from sticking. 2 most important things: 1 – cover it with a saucepan top. 2 – never cook livers welldone. About no more than 2 minutes, stop, let cool, then add more cream (20ML worth), into a mini food processor and blend.
Ingredients & Pricing (Livers depending on choice)
An ode to my old written piece humility at heart. Time to end 2019 with respect to life’s most valuable organ.
It is of no guarantee that you will arrive to the exact same tonal palatability of using the most important ingredient next to the liver itself: whipping cream. Sweetness that cuts through the bitter, earthy livers alongside with the digestif sauteed onions and garlic powder.
- 250g Livers (chicken, beef, lamb or pork) RRP is $3 for most types of liver in 500g. Beef liver sadly however is more difficult to get (and ironically not available in most major shops). Irrespective you can spot a short dated liver buy it in a heartbeat should your <$30 weekly CKD+IF budget allows.
- Approx 60ML worth of cream used. 300ML to even at times 600ML Short dated creams can be found for $2.50 or even less, if you are vigilant on morning scouts (both daytime and weekends) on Coles® or Woolworths®.
- 40g to 50g of onions be it spring or any onions. $1 average.
Tallying up the price – it takes approximately $6.50AUD as “Recipe Initial Investment”. But this makes up to two batches. Each batch serves makes about up to five.
By tradition, alcohols are used during or before – the blending process. Again, this isn’t necessary. Except if you are a politician or celebrity reading this – may I tempt you to consider Louis XIII Cognac for a handsome added bill of $3,950? I am sorry sir, we charge by the bottle.
Traditionally speaking, livers are to be fully soaked in milk overnight to (reportedly) help get rid of the bitterness. But who’d want to waste away that much milk on refeed days? Hence this step is not required.
Livers must be defrosted and relaxed. Reasonably washed off any excess blood through running water. Cut through smaller chunks. The smaller the chunks, the quicker it cooks, but getting the timing right (could be variable – up to one minute deviation sooner or later to stop the cooking process) is more difficult.
On a pre-heated frying pan, begin by pouring in 10ML of cream, some liquids (water) and onions. Few seconds later, lay down the livers, sprinkles of rock salt crystals.
By the next 15 or so seconds – Turn down the heat to low and importantly – use a sauttee pan cover.
Let it simmer for about 3 minutes. Adding the rest of the cream + bit water (tablespoon at a time whenever it looks dried up.
Fork through the liver from time to time. It is done when it is still red in the middle, but should never be well done.
Let everything cool before transferring everything to the mini processor. Add the last 20 or so ML of cream plus up to 2 tablespoons of water. Blend for about 20 seconds or until reasonably blended to paste.
Fridge it for at least 6 hours. It will somewhat thicken. From 250g raw weight with the bits of liquids and the used so far (approx 45ML) creams we have 265g of finished royalty. Use on up to five occasions as royal condiments and dippings.
Servings & Macros
250g of livers are only used as rough ideal approximation weight (it is actually after all difficult to properly weigh livers – because of its high water content). The reason why 250g is used is to encourage only few spoonful amounts at a time during serving. And to prolong overall livers supply.
Each 250g batch equates to approx 5 good serves (as condiment serving size to chew with your eggs / meats on Keto/LC or on your DIY breads on carb days). Approx up to 60 grams each for each serve/occassion.
The macros below are for Lamb livers. I’d wager there is not much deviation or differences in terms of overall calories amidst Beef, Chicken, or Pork.
|Amount Per Serving|
|% Daily Value *|
|Total Fat 6 g||9 %|
|Saturated Fat 3 g||15 %|
|Monounsaturated Fat 1 g|
|Polyunsaturated Fat 0 g|
|Trans Fat 0 g|
|Cholesterol 223 mg||74 %|
|Sodium 49 mg||2 %|
|Potassium 197 mg||6 %|
|Total Carbohydrate 2 g||1 %|
|Dietary Fiber 0 g||0 %|
|Sugars 0 g|
|Protein 13 g||25 %|
|Vitamin A||295 %|
|Vitamin C||4 %|
Chicken, Lamb, Pork or Beef?
What is most interesting having looked at each of these is OMEGA 3 / N3 content. Beef and chicken has almost none (7 . 0 mg). Where as Lamb and Pork have seventy and eighty mg. Ten-fold amounts. Of course they’re still tiny, but still something to think about.
- If you are worried about Vitamin A toxicity – Chicken livers are the modest but contains far fewer copper than lamb or beef liver, Lamb liver is perhaps one you should avoid if you are clinically advised to monitor Vitamin A intake.
- Beef liver believe it or not has more carbs, but the most valuable copper than the rest. You would think beef livers is the most accessible in all stores here in Perth, Western Australia. Nope. Had to go either dedicated deli (note: more expensive) or alternative major chains (more travelling cost / distance).
- For those ultra paranoid on PUFAs, chicken livers seem to contain the most N6 of them all by about 100 more mg give or take.
- Lamb livers appears to have the most valuable selenium than the rest. I’d consider lamb as the most valuable and “even” of all concerns for most nutrient needs.
- Pork may not seem anything special in any areas; but surprisingly, the most IRON (FIVE TIMES higher than beef) and Zinc of them all.
- For those paranoid on trying to limit iron intake, look for Beef as it is (surprisingly!) – the least iron compared to humble chicken and lamb.
TLDR; eat it regardless. If cheese does not exist, it’d be not listed as the world’s most stolen food. I’d wager liver pate’s would be next.
For detail freaks, feast your eyes on below charts from Self-Nutrition Data.
Chicken liver raw weight per 100g vitamins & minerals content RDI %
Beef liver raw weight per 100g vitamins & minerals content RDI %
Lamb liver raw weight per 100g vitamins & minerals content RDI %
Pork liver raw weight per 100g vitamins & minerals content RDI %