Organ meats are significantly more nutritious than most kinds of food, while also being very inexpensive. In other words, they are the perfect combination of ketogenic eating and minimalism. If you’re not in the habit of eating organ meats, the taste and the texture can require some getting used to. I’ve been working on eating my organ meats for some months. By now, I enjoy them a lot. One of my favourites is chicken liver, which has a nice and subtle taste compared to other kinds of liver.
Chicken liver is an excellent source of iron, thiamine, zinc, copper, manganese, vitamin A, vitamin C, Vitamin B6, Vitamin B12, riboflavin, niacin, folate, pantothenic acid, phosphorous and selenium. Did you know that the levels of bio-available Vitamin C in liver are far higher than those of oranges, or any other fruit that enjoys a somewhat undeserved reputation for being rich in Vitamin C? Did you also know that, contrary to popular belief, you can actually store some Vitamin C, and that eating liver a couple of times a week is more than enough to meet you needs? Eating a ketogenic diet entirely without fruit is no problem at all. In fact, it is far easier to get the nutrients you need from fat, meat and vegetables.
We seldom use recipes while cooking, but here are some rough guidelines to making a simple and delicious chicken liver fry-up:
Chop up some 100-120 grams of chicken liver per person, 2-3 cloves of garlic, a total of half an aubergine and some broccoli. The vegetable proportions can be altered to you taste, but more than 120 grams of liver makes the dish too rich in protein, and thus no longer ketogenic. If you use 100 grams of liver, you’ll need to add a total of 45-50 grams of butter or 40 grams of oil, lard or tallow to make the dish properly keto. 40-50 grams of fat to every 100 grams of protein is a good rule of thumb when cooking keto food.
Start by frying the liver quickly in some of the butter, lard or tallow in a very hot pan (no more than 3 minutes). Add salt. Put the liver to the side in a separate bowl while frying the aubergine in some of the fat, adding salt to it. When the aubergine is almost done, add the broccoli and the garlic. Lower the temperature to make sure the garlic doesn’t burn. If you want to, you can let it simmer gently in some butter and salt in a separate pot and just add it at the very end, to prevent this all too common catastrophe, having ruined many a good meal.
When the vegetables are done – taste them to make sure they are neither too raw nor too mushy – swiftly add the fried liver, the buttered-up garlic and some lemon juice. Add more salt if needed. Do make sure to taste it so the amount of salt gets just right!
Please let us know if you try this beautiful, cheap and nutritious dish! Do you have any other organ meat favourites?