Three Stone Hearth. The Value of Organ Meats, Especially Liver

While we are extremely proud to have won awards in three categories of the 2024 East Bay Express Best of the East Bay Readers Poll, we want to bring extra attention to our Chicken Liver Pâté as an example of how traditional, nutrient-dense diets valued organ meats, especially liver.

Rediscovering a Nutritional Goldmine: The Value of Organ Meats, Especially Liver

In the realm of nutrition, certain foods often overlooked in modern diets have been cherished across cultures for their unparalleled nutrient density and health benefits. Among these nutritional powerhouses, organ meats, and in particular, liver, stand out as an indispensable source of essential vitamins, minerals, and bioactive substances that support optimal health and vitality.

A Legacy of Traditional Wisdom: Nutritional and Ecological

For centuries, traditional diets around the world have recognized the importance of consuming organ meats, often giving them a place of honor in culinary traditions. This wisdom stems from an understanding that these parts of the animal are not only rich in nutrients but also play crucial roles in maintaining overall well-being. The Weston A. Price Foundation, dedicated to promoting traditional diets and nutrition, advocates for the inclusion of organ meats as a cornerstone of a nutrient-dense diet.

Consuming organ meats, along with bone broth and traditional animal fats like tallow, schmaltz and lard, also connect us with the traditional ethos of whole animal cooking and not wasting any part of the animal.

Nutrient Density, Supporting Overall Health

Liver, in particular, emerges as a standout among organ meats due to its impressive nutritional profile. It serves as a concentrated source of several key nutrients:

Vitamins: Liver is exceptionally rich in fat-soluble vitamins such as vitamin A, D, E, and K2, which are critical for immune function, vision, bone health, and hormonal balance.
Minerals: It provides significant amounts of essential minerals like iron, zinc, selenium, and phosphorus, necessary for energy production, immune support, and cellular function.
Proteins and Amino Acids: Liver contains high-quality proteins and all essential amino acids, vital for muscle repair, enzyme production, and neurotransmitter synthesis.

The nutritional density of liver contributes to a range of health benefits:

Immune Function: Vitamin A, found abundantly in liver, supports immune response and helps maintain the integrity of skin and mucosal barriers.
Energy Metabolism: B vitamins in liver, including B12, riboflavin, and folate, are crucial for converting food into energy and supporting neurological function.
Detoxification: Liver is rich in glutathione and other antioxidants that aid in detoxification processes, protecting cells from oxidative stress.

Incorporating Liver into Modern Diets

Despite its nutritional prowess, organ meats and liver have become less popular in contemporary diets. However, integrating liver into meals can be both accessible and enjoyable. Still on the fence? Try a jar of our Chicken Liver Pâté, on our menu every week, with some toasted bread, Cult Crackers, fresh or pickled vegetables.

Preparation:

Liver and organ meats can be prepared in many ways — sauteed with onions and herbs, blended into pates, or incorporated into stews and soups — to suit diverse palates. Look back in your own family traditions and ask others about theirs, and you will find almost every culture has classic dishes that feature organ meats, from chopped liver to menudo, haggis to tripa, sweet & sour tongue to head cheese, chitterlings, blood sausages and sweetbreads. My dad ate calves brains growing up in Brooklyn, and here at Three Stone we occasionally offer a Confit of Chicken Hearts and Gizzards, braised overnight in bone broth, then sauteed with vegetables, fresh tarragon, Dijon mustard and wine.
One of the easiest ways to “sneak” liver and other organ meats into your diet, which we do here at Three Stone Hearth, is to puree or grind them and incorporate into ground meat dishes — anywhere from 2-5% of the total. Pureed or ground organ meat can be frozen in an ice cube tray for easy portion control. We sell 3 varieties of freeze-dried, powdered organ meat blends from grassfed beef from Pluck — check them out in our Supplements & Superfoods section. There are also “primal blends” of ground meat on the market that already incorporate organ meats.
Sourcing: Opt for organic, pasture-raised or grassfed liver whenever possible to ensure higher nutrient content and fewer contaminants. (If you have to choose between the two, go for pasture-raised/grassfed over organic.)

The nutritional value of organ meats, especially liver, cannot be overstated. Embracing these traditional foods not only enriches our culinary experiences but also provides unparalleled support for overall health and vitality. By rediscovering and incorporating liver into our diets, we can tap into a nutrient goldmine that has sustained human health for generations — a testament to the enduring wisdom of traditional diets and the Weston A. Price Foundation's principles of optimal nutrition.