Meatballs with hidden liver - feeding your family ancestral food
Why you should be eating liver more often —
Liver is considered an ancestral superfood due to its remarkable nutritional profile and historical significance in traditional diets. Packed with essential nutrients such as true vitamin A (retinol), iron, zinc, and B vitamins, liver provides a concentrated dose of nourishment that our ancestors greatly valued.
Its nutrient density supports optimal brain function, boosts energy levels, can help heal the skin, reduces inflammation, can be a restorative for fertility, enhances immune system health, and promotes overall vitality. Furthermore, liver is an abundant source of bioavailable protein and contains special compounds like choline and folate, which are vital for optimal liver function and the synthesis of important molecules in the body. By incorporating liver into our modern diets, we can tap into the wisdom of our ancestors and reap the numerous health benefits this traditional superfood has to offer.
However, you can have too much of a good thing! When it comes to the consumption of liver, moderation is key. While liver is undoubtedly a nutritional powerhouse, it is also high in certain vitamins and minerals that can be harmful in large quantities, like retinol. The recommended intake of liver varies depending on the individual. If you have slow digestion or issues digesting fats you may want to take liver along with special supplements to support the gut, metabolism + the gallbladder.
Generally, it is advised to limit liver consumption to a few servings per week, with each serving being no more than 100 to 200 grams. This allows for a balanced intake of essential nutrients like iron, vitamin A, and B vitamins without the risk of excessive intake.
If you’re not sure how much you should be consuming, stick to the less is more side of things or reach out to book a consultation and start your individualized wellness journey today!
Liver Meatballs
Liver meatballs are a uniquely delicious way to incorporate organ meats into your diet. Nutrient dense and an OG superfood, these meatballs are not only flavorful but also provide a host of health benefits.
Whether you're looking to diversify your protein sources, wanting to support your metabolism + hormones, or just or seeking a tasty way to introduce liver + it’s nutrients into your meals, this recipe is sure to satisfy.
Ingredients:
1 pound ground beef - ideally pasture raised/grass finished.
You can try with bison or venison for a more earthy and robust flavour.
1/2 pound liver (chicken or beef)
chicken liver has a more mild taste and is a good starting point if you’re new to organ meats. It doesn’t have quite the same nutrients as beef liver but is still packed with vitamins + minerals, making it an ancestral superfood. If you can get your hands on wild bison or venison liver, even better!
1/4 cup organic bread crumbs (gluten-free if desired, or substitute with GF rolled oats)
1/4 cup feta cheese, crumbled (optional)
1/4 cup finely chopped onion
2 cloves garlic, minced
1/4 cup fresh parsley, chopped
1 egg - ideally pasture raised/local chickens.
1 teaspoon dried thyme
1 teaspoon dried oregano
1/2 teaspoon sea salt
1/4 teaspoon fresh ground black pepper
1/4 teaspoon ground juniper spice rub (optional but recommended)
I love this juniper spice rub from Silk Road Spice Merchant that my dear friend gifted me, it pairs beautifully with any game meats or other strong meaty flavours - order here - no affiliation)
2 tablespoons olive oil
Instructions:
1. Trim any connective tissue or membranes from the liver and cut it into small pieces.
2. Place the liver in a food processor or blender and pulse until finely chopped. Alternatively, you can finely chop the liver by hand. Use a butcher’s knife or chef’s knife and keep chopping until the pieces start to separate into jelly.
3. In a large bowl, combine the ground beef, chopped liver, bread crumbs, feta cheese, chopped onion, minced garlic, fresh parsley, egg, thyme, oregano, salt, and black pepper and juniper.
4. Mix all the ingredients together until well combined. It's best to use your hands for this step to ensure even distribution.
5. Shape the mixture into small meatballs, approximately 1 to 2 inches in diameter. You can adjust the size according to your preference.
6. Heat the olive oil in a skillet over medium heat.
7. Place the meatballs in the skillet and cook for about 8-10 minutes, turning occasionally, until browned on all sides and cooked through. Make sure the internal temperature reaches 160°F (71°C).
alternatively, you can lightly oil a sheet pan, line the meatballs up and cook at 350° for 20-25 minutes until internal temperature is reached.
8. Remove the meatballs from the skillet and let them rest for a few minutes before serving.
9. Serve the liver meatballs hot with your favorite sauce, such as marinara or tzatziki. Serve as a snack or pair with salad, roasted spaghetti squash, or a high quality pasta!