Fasting. Authentication. Inquire. Repeat
Cliff
Some things worth reminding. I am simply reminding us all just from how we perceive food as indirect ways for social frowns and condescend.
- This feature writing is entirely off my own personal viewpoint, perspective and thought(s) and may, subject to varying context(s) - introduce its own terminology(s) and/or themes readers may not readily be familiar with. Hence timely readership is well appreciated.
- This is an archived post which may or may not have undergone further editing for readership accessibility.
Juvenile indeed, yet we often glamourise profanities casually amidst everyday water cooler talks. As all my prior white collar working behind corporate glass doors may attest ~ for "jokes", poke "fun" despite "no pun intended". Offal and "off-putting" after all ~ sounded somehow similar.
Few if any today are willing to dwelve deep into history of organ meats. They were seen as both instruments and of organic value. Thus any whole-foods consumed should not be wasted. It is after all compartmentalised from many things. Bones, fats, blood, gelatins - that can be re-utilised and re-purposed for advancing civility. Organ meats therefore are such remnants, critical to this cycle of life.
Methods.
So, now that we've got much of another life's lesson out of the way - we're getting to the fun part. We have two choices. Oven / dry, or wet cooking with some liquids. Depending on the type of organ meats, it takes some experimentations to determine which is
Slide into a preheated an oven to 210 degrees C, and leave yourself away to do other things for 20 minutes. No additional fats or oils required. Sear using its' own fats and let it all do the work. If an oven is not available - you can cook organ meats on a frying pan; I use a stainless steel - set it to hot temperature first, dump the meats then lower the heat. This is usually how Liver Pate is prepared ~ but require a lot of pre marinade with saturated fat sources - butter, and/or creams ~ to as not to overly burn.
For the wet cooking route - simply simmer on a level with liquids - water, apple cider vinegar and/or lemons both which are my basic preferences. Add any others afterwards. Typically for organ meats with more muscle vs fat ratio ~ hearts for instance ~ do not require very long cooking at all ~ no more than ten minutes max, or otherwise - it becomes chalky.
Affordability
Sadly, not all offcut / organ meats are affordable. Ox tails from my own personal findings thus far remains the most expensive - at a general street pricing of $AUD 12 per kilogram in major outlets.
Kidneys are generally affordable; should they are given as soon-to-expire specials. Livers, and hearts however - remain the most affordable primary considerations at generally no higher than $AUD six per kilogram.
Lastly, It bears an important note to re-exercise common sense - that I'd advise rotating all consumptions different organ meats from one to another to ensure variety and diversity of macro nutrient intakes.
The Macros
Ox Hearts
Accordingly to the Myfitnesspal® database, a 130g cooked weight of ox heart offers: 146 calories, 5g of fats, 0g of carbs and 23g of protein. This is based on database entry "Coles Ox Hearts" with 130 (1 gram each) as the input entry for one generous serve. Ox hearts; once cooked incredibly resembles its texture to that of any chunk or roasted muscle meat. From experience - hearts (in shrinkwrapped total raw + water weight) of 700g approx. translates to 600g in cooked form.
General pricing / availability
Ox hearts unfortunately are seldom found at either two major outlets (Coles® / Woolworths®) However looking at your grocer's off cuts / offal labeled section would yield most likelihood in finding them. On occassions they can be found for as low as $5 per kilogram so geographically they'll vary.
| Calories | 146 | Sodium | 128 mg |
| Total Fat | 5 g | Potassium | 0 mg |
| Saturated | 2 g | Total Carbs | 0 g |
| Polyunsaturated | 0 g | Dietary Fiber | 0 g |
| Monounsaturated | 0 g | Sugars | 0 g |
| Trans | 0 g | Protein | 23 g |
| Cholesterol | 161 mg | ||
| Vitamin A | 0% | Calcium | 1% |
| Vitamin C | 5% | Iron | 31% |
Lamb Hearts
Going by myfitnesspal database, a 125g cooked weight (NOT RAW weight + water content) of lamb heart (3/4 of organ) offers: 276 calories, 12g of fats, 3g of carbs and 37g of protein. This is based on database entry "Generic - Lamb, Heart Cooked" with 1.25 as the input entry for one serve.
| Calories | 275 | Sodium | 70 mg |
| Total Fat | 11 g | Potassium | 276 mg |
| Saturated | 4 g | Total Carbs | 3 g |
| Polyunsaturated | 2 g | Dietary Fiber | 0 g |
| Monounsaturated | 2 g | Sugars | 0 g |
| Trans | 0 g | Protein | 38 g |
| Cholesterol | 626 mg | ||
| Vitamin A | 624% | Calcium | 1% |
| Vitamin C | 8% | Iron | 58% |
General pricing / availability
Lamb hearts are more likely to be found more often at Woolworths®. However looking at your grocer's off cuts / offal labeled section would yield most likelihood in finding them. Generally speaking they run at $6 per kilogram. Given the yield; they are much more economical but again as general reminder; diversify your intakes.
Beef / Lamb Livers / "Fry"
Lamb Livers - Going by myfitnesspal database, a 125g cooked weight (NOT RAW weight + water content) of a portion chunk lamb liver offers: 275 calories, 11g of fats, 3g of carbs and 38g of protein. This is based on database entry "Lamb, variety meats and by-products, liver, cooked, braised" with 1.25 as the input entry for one serve.
Beef Livers - a 150g (generous serve) offers: 147 calories, 7g fats and 26g of protein. This is based on database entry "Generic, Beef Liver (Roasted)" with 1 serve as the input entry.
Lamb Livers
| Calories | 275 | Sodium | 70 mg |
| Total Fat | 11 g | Potassium | 276 mg |
| Saturated | 4 g | Total Carbs | 3 g |
| Polyunsaturated | 2 g | Dietary Fiber | 0 g |
| Monounsaturated | 2 g | Sugars | 0 g |
| Trans | 0 g | Protein | 38 g |
| Cholesterol | 626 mg | ||
| Vitamin A | 624% | Calcium | 1% |
| Vitamin C | 8% | Iron | 58% |
Beef Livers
| Calories | 147 | Sodium | 0 mg |
| Total Fat | 7 g | Potassium | 0 mg |
| Saturated | 0 g | Total Carbs | 0 g |
| Polyunsaturated | 0 g | Dietary Fiber | 0 g |
| Monounsaturated | 0 g | Sugars | 0 g |
| Trans | 0 g | Protein | 26 g |
| Cholesterol | 0 mg | ||
| Vitamin A | 0% | Calcium | 0% |
| Vitamin C | 0% | Iron | 0% |
Chicken Livers
| Calories | 235 | Sodium | 105 mg |
| Total Fat | 10 g | Potassium | 0 mg |
| Saturated | 5 g | Total Carbs | 0 g |
| Polyunsaturated | 0 g | Dietary Fiber | 0 g |
| Monounsaturated | 0 g | Sugars | 0 g |
| Trans | 0 g | Protein | 35 g |
| Cholesterol | 790 mg | ||
| Vitamin A | 375% | Calcium | 0% |
| Vitamin C | 65% | Iron | 90% |
General pricing / availability
Chicken livers can be found on either major chains (Woolworths® and Coles®). Nonetheless looking at your grocer's off cuts / offal labeled section would yield most likelihood in finding them. At $4 per kilogram, keep in mind that immediately upon cooked - they give you a much smaller final weight/s; giving you a smaller yield per serve in reality.
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