Crammed full of nutrients, if a “superfood” truly exists, then we have to give that recognition to beef liver. All beef, pork or chicken livers, are incredibly rich in protein, vitamins and minerals.
The nutritional of 100 grams of beef liver are as follows:
- Vitamin B12: 1176% RDA
- Copper: 714% RDA
- Vitamin A: 634% RDA
- Riboflavin: 201% RDA
- Niacin: 88% RDA
- Pantothenic Acid: 71% RDA
- Folate: 63% RDA
- Selenium: 52% RDA
- Phosphorus: 50% RDA
- Iron: 36% RDA
- Zinc: 35% RDA
- Manganese: 18% RDA
- Potassium: 10% RDA
A weekly meal of liver is more than enough to ensure adequate micronutrient intake. As liver contains a high amount of Vitamin A, it is possible to experience toxicity if eaten too often.
Reference:
Sautéed Beef Liver with Onions (Serves 2–3)
Ingredients:
- 1 lb beef liver, sliced thin
- 2 medium onions, thinly sliced
- 2 tbsp olive oil or butter
- ½ cup milk (for soaking)
- Salt and black pepper to taste
- 1 tsp garlic powder (optional)
- Fresh parsley for garnish (optional)
Instructions:
Rinse the liver under cold water and soak it in milk for 30–60 minutes to mellow the flavor. Drain and pat dry. Season with salt, pepper, and garlic powder if using.
In a large skillet, heat 1 tablespoon of oil or butter over medium heat. Add the onions and sauté until golden and caramelized, about 10–12 minutes. Remove onions and set aside.
Add the remaining oil to the skillet. Increase heat to medium-high and add the liver in a single layer. Cook for 2–3 minutes per side until browned but still slightly pink in the center to avoid toughness.
Return the onions to the pan, stir gently, and cook together for 1 more minute. Remove from heat and garnish with fresh parsley if desired. Serve warm with mashed potatoes or crusty bread.