I recommend liver (organic or naturally raised, of course) for my clients, and I include liver recipes in my online meal planning service, Dinner with Jennette. As a result, I get questions about liver – mostly along the lines of “why on earth are you using liver?” - so I thought a bit of explanation might be nice.
Liver is one of the most nutritious foods you can eat. It’s a concentrated source of difficult-to-come-by nutrients such as iron, zinc, fat-soluble vitamins A and D, and special B vitamins. It also contains amino acids and antioxidants that help strengthen your liver. I realize that many people aren’t used to eating liver and may start out with an aversion to it. But honestly, once you start eating it you will develop a taste for it. It’s so nourishing that your body may even start to crave it.
Sudanese Liver
(Makes 4 servings)
According to culinary consultant and African food expert Jessica Harris, “Throughout the [African] continent there is a love of innards.” This warmly flavored liver dish may make you a convert to the joys of innards yourself!
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2 T. coconut OR olive oil 3-4 cloves garlic, finely chopped 2 T. tomato paste 2 T. chicken stock OR water |
½ tsp. agave syrup OR honey ¼ tsp. cinnamon ¼ tsp. salt 1 lb. beef OR lamb liver, cut into 4 portions |
- Warm the coconut or olive oil in a skillet. Add the garlic and sauté for 2-3 minutes, until it is lightly browned.
- In a small bowl, combine the tomato paste, stock or water, agave syrup or honey, cinnamon and salt. Mix well.
- Add the tomato paste mixture to the cooking garlic and mix well—the oil will separate out somewhat; that’s fine. Cook for 1 minute, stirring the whole time.
- Sprinkle the liver with salt and pepper. Add it to the skillet and cook for 3-4 minutes per side, until done. Note: Liver should stay slightly pink inside—don’t overcook it or it will get tough. The sauce will be thick and sticky.
- Serve the liver with sauce from the pan spooned on top.
Nutrition Tip: Liver is our best food source for vitamin A and zinc, two nutrients that work synergistically to strengthen the immune system and protect us from pathogens, including viruses.
