This delicious and flavorful healthy liver pate` recipe is the perfect way to start enjoying the nutrient dense benefits of organ meats.
Healthy liver pate’ recipe
Liver is a powerhouse of nutrition (source). I know I don’t want to miss out on the benefits! Here is a delicious and healthy liver pate` recipe that everyone will enjoy as their new favorite dip. I also love using pate` as a super nutrient dense baby food!
When Dr. Weston A. Price studied the healthiest traditional cultures around the world, he discovered that liver was one of the most important foods these people ate on a regular basis.
Because of that, I try to serve and enjoy it often. My kids love it! And I love all the nutrition they’re getting.
One of my favorite things about this liver pate` recipe is how you can’t taste any organ meat or liver taste at all. Just nutrient dense goodness! This makes it the perfect introduction to enjoying organ meats.
Not only is a liver pate delicious and nutritious, but it is extremely easy to customize for you and your family to enjoy. You can use chicken, beef, or any other kind of liver.
If you’re looking for more nutrient dense recipes that your family will love, you’ll want my eggnog, fermented carrots, and smoothie recipes.
Ready to learn how to make this delicious healthy liver pate in your own kitchen? Keep reading…
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Easy chicken liver pate’
The recipe in this article for an easy chicken liver pate is one of the quickest, simplest ways to serve one of the best nutrient dense foods to your family.
To be able to throw everything in your cast iron skillet, let it cook on the stovetop, then blend it is a dream for anyone that needs a fast meal. Looking for more? This meal is hearty and nutritious, so anyone who tries it will be full for hours.
Typically, with the GAPS diet, you stick to eating meals not doing a lot of snacking. While that is typically fine, sometimes you just need something quick to eat. I have found that this is one of the best snack options for when we are on the GAPS diet, because it also doubles as a nutrient dense meal!
Tips for making a healthy liver pate’
While this recipe is extremely simple to make, there are always more tips and tricks that can help you make your pate` even more delicious.
Here are a few tips in making a healthy liver pate:
- It’s okay to get a little creative with the seasonings for this meal. You can experiment and see what you like best.
- When you make this recipe the first time, I recommend starting with chicken liver, as it is the most mild. You can absolutely use beef liver or any other kind of liver as well. To help mellow out the taste of beef liver, soak the raw beef liver in water with lemon juice or raw apple cider vinegar for a few hours (or up to overnight) before preparing the pate’.
- Quality is important when it comes to choosing liver. I prefer organ meats from a source that I can trust, either local farmers or this 100% grassfed beef liver.
- While I prefer to use an immersion blender, it is also an option to pour the cooked pate into a glass blender. I like to avoid blending something hot in a plastic blender.
Ready to learn how to make your own healthy liver pate? Keep reading…
How to make healthy liver pate’
This recipe is based off of a recipe in a cookbook by Dr. Becky Plotner called GAPS: stage by stage with recipes and is one of the easiest and most delicious ways to cook liver. It is designed for GAPS intro stage 3 and beyond.
Ingredients:
- 1 cupbutter(I like to use grass fed for extra nutrients)
- 4 onions
- 1 pound liver, thawed
- 5 cloves of garlic
- Juice from ½ lemon
- ½ tspdill
- 1 tsprosemary
- Salt and pepper
Instructions:
- Melt 1 cup of butter in a cast iron pan on a medium heat
- While butter is melting, peel and chop up onions, then add to pan
- Add liver to pan on top of the onions
- Peel garlic cloves and add to pan whole
- Squeeze juice from lemon into pan
- Add remaining seasonings
- Cook on medium-low for about 30 minutes or so until the liquid in the pot is mostly evaporated, stirring occasionally
- Once meat is thoroughly cooked through, remove from heat and blend with an immersion blender until the consistency is one that you like
How to serve healthy liver pate’
Pate’ is the perfect family meal or snack because it seems just another version of a fun dip, while being extremely nutrient dense. Plus, chicken liver has such a mild flavor that it is easy to add different flavors and customize it to your family’s taste preferences.
Depending on how you are serving it, you are welcome to serve it immediately after blending it so it is warm or chill it in the fridge for a cooler consistency.
We like eating a little bowl of pate` with a spoon. But it’s also popular as dip, of course!
As for what to pair it with, you can serve it on top of bread or crackers. If you are on the GAPS diet, there are even recipes for crackers for different stages that you can make.
Some vegetables (cooked or raw!) that I love to dip in this healthy liver pate’ recipe are:
- Carrots
- Cucumber
- Celery
This recipe is buttery, flavorful and so full of nutrients that your body needs. Keep scrolling to learn more about the health benefits for a healthy liver pate…
What are the health benefits of eating liver pate’?
I have said it before and I will say it again – liver is an absolute powerhouse when it comes to nutrition. Adding it to your diet is a very smart thing.
Here are a few of the nutrients in a healthy liver pate recipe:
- Full of essential fatty acids and protein to help your body absorb the nutrients
- Contains:
- Vitamin B12
- Vitamin C
- Vitamin A
- Vitamin E
- Copper
- Choline
- Folate
- Niacin
- Riboflavin
- Rich with iron
How many times can you eat liver pate within a week?
Dr. Natasha recommends having organ meats at least once a week, preferably a few times a week. She says that people who are unwell can have organ meats more often, such as on a daily basis.
Read below to learn how to safely store liver pate…
How to store liver pate properly
For this liver pate, you can store it in the fridge in a tightly sealed container for up to one week.
If you want to cook and freeze some of it, it will last for up to 2 months. Whenever you are ready to eat, simply thaw and serve!
What is the difference between a pate` and a mousse?
Anyone that is involved in trivia… keep reading! This is a great question to add to your next trivia night.
The difference between a pate and a mousse is essentially that a mousse is lighter in taste. This is due to the fact that the ingredients (typically egg whites) when whipped together make a light texture.
Pate’, on the other hand, will have a coarser and thicker texture. This is because pate’ is blended for a shorter amount of time.
Chicken liver pate without alcohol
Traditionally, chicken liver pate is cooked with alcohol (and can be what seperates a pate from a mousse). This recipe, however, does not require any alcohol, which means it works great for the GAPS diet.
I can assure you that even without any alcohol, this chicken liver pate without alcohol recipe is absolutely delicious.
Healthy liver pate` recipe video
More nutrient dense recipes
Eggnog
Fermented carrots
Smoothies
Have you ever made your own healthy liver pate’ recipe?
What are the ingredients that you used? What is your favorite thing eat with pate`? Share in the comments!
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GAPS™ and Gut and Psychology Syndrome™ are the trademark and copyright of Dr. Natasha Campbell-McBride.
The information in this blog post is my personal experience and opinion. It is for general information purposes only, that may not apply to you as an individual, and is not a substitute for your own physician’s medical care or advice. Always seek advice from your physician or another qualified health provider with any questions you may have regarding nutrition, medical conditions, and advice. Never disregard medical advice or delay seeking medical care because of something you have read on this blog.
Yield: 6 cups
Healthy Liver Pate' Recipe
This delicious and flavorful healthy liver pate` recipe is the perfect way to start enjoying the nutrient dense benefits of organ meats.
Prep Time20 minutes
Cook Time30 minutes
Total Time50 minutes
Ingredients
- 1 cupbutter
- 4 onions
- 1 pound liver, thawed
- 5 cloves of garlic
- Juice from ½ lemon
- ½ tspdill
- 1 tsprosemary
- Salt and pepperto taste
Instructions
- Melt 1 cup of butter in a cast iron pan on a medium heat
- While butter is melting, peel and chop up onions, then add to pan
- Add liver to pan on top of the onions
- Peel garlic cloves and add to pan whole
- Squeeze juice from lemon into pan
- Add remaining seasonings
- Cook on medium-low for about 30 minutes or so until the liquid in the pot is mostly evaporated, stirring occasionally
- Once liver is thoroughly cooked through, remove from heat and blend with an immersion blender until the consistency is one that you like
Notes
Use any kind of liver: chicken, beef, goose, lamb, etc.
Chicken liver is the most mild and best for starting with.
Soak beef liver in lemon juice or apple cider vinegar diluted in water for several hours beforehand to remove any strong flavor.
I like to use grass fed butter for extra nutrients.
