Calories: 980 kcal (or 561 kcal smaller portion)
Macros: 76g Protein, 97g Carb & 26g Fat
For offal fans, this will be right up your alley! Personally, cooked Liver is not something that works for me, albeit I do enjoy Pâté and I see all the nutritional benefits of eating organ meat. The rich Red Wine Tomato, Onion and Mushroom sauce compliments the Liver beautifully, and all that richness is perfectly balanced with the choice of crispy and sweet young Veg. Well seasoned and cooked in Butter, the Baby Leeks, Baby New Potatoes and Carrots are delicious. So, if you enjoy Liver, you’ve this! 😊
For a smaller portion, halve the quantity of Liver, Sauce elements and Butter, and drop to 200g of Baby New Potatoes. This would save you 419 calories, without compromising on the flavours or nutritional goodness whatsoever.
- Lambs Liver – 250g
- Baby Leeks – 63g
- Carrots – 1x medium
- Baby New Potatoes – 290g
- Grass Fed Butter – 20g
- Dried Rosemary – 1x teaspoon
- Dried Thyme – 1½ x teaspoon
- To Season – Sea Salt & Black Pepper
- Passata with Basil – 100ml
- Red Wine Vinegar – 1x tablespoon
- Red Wine – 80ml
- Mushrooms – 5x medium
- Crushed Garlic (lazy) – 1x teaspoon
- Diced Onions – 2x tablespoon
- Rice Bran Oil – 1x teaspoon
- Raw Honey – 1x teaspoon
- Cloves – ½ x teaspoon
- Cinnamon – 1x teaspoon
- Cumin – ½ x teaspoon
- Garlic Salt – 1x teaspoon
- Salt – dash
- Black Pepper – dash
- Liver (generally) – no single food contains the same variety or amount of nutrients as liver, and it is shown that eating foods that are high in nutrients but low in calories reduce hunger. Liver is high in protein, low in fat and contains incredible amounts of bioavailable Vitamin B12, Vitamin, Copper and Riboflavin (B2). Liver also contains a good amount of Folate (B9), and Choline. All of this amounts to a superfood that helps with the formation of DNA and red blood cells, healthy brain function, healthy vision, immune function, reproduction, cell growth, regulating energy production and brain development.
- Leeks, Garlic & Onion are great sources of indigestible fibre and have prebiotic benefits for your guts microbiome.
- Garlic being consumed on a daily basis (in food or raw) helps to lower cholesterol levels because of the anti-oxidant properties of Allicin. It is also immensely beneficial to regulate blood pressure and blood sugar levels.
Leeks have sulfur-containing compounds that fight dangerous free radicals in your body, and also contain kaempferol, a flavonol that may help fight cancer and lower your risk of chronic diseases including heart disease. Plus, they have nutrients such as vitamin A, K, B’s, Folic Acid and Magnesium
Carrots are a rich source of Beta carotene – a powerful antioxidant that can also be converted into vitamin A in the body to help maintain healthy skin.
White Mushrooms are being touted as nature’s nutritional supplement as they are loaded with the nutrients our bodies need to generate energy and repair cells — including digestive enzymes, a spectrum of B vitamins, protein, and vitamin D2.
White Potatoes are an excellent source for vitamins C and B6, a good source for fibre and manganese, and have more potassium than bananas. However, Because potatoes maintain one of the highest glycemic index values of any food, they cause blood sugar levels to rapidly rise which in turn cause our blood insulin concentrations to increase. Then of course you get the issues that arise when deep fried in unhealthy oils.
Red Wine is high in antioxidants, especially resveratrol and proanthocyanidins, which are largely responsible for the health benefits of red wine. They help reduce oxidative damage in the body by mopping up the free radicals. They may also help prevent heart disease and cancer.
- Grass-Fed Butter is a great source of healthy-fats that promote optimal health and hormone production. Furthermore, Butter contains only trace amounts of lactose.
- Raw Honey contains disease-preventing and disease-fighting flavonoids and antioxidants and has been scientifically proven to help with allergies, diabetes, sleep problems, coughs and wound healing. Due to 53% fructose content, limit consumption to avoid spiking insulin.
- Passata is an uncooked tomato puree that has been strained of seeds and skin. It is widely used in traditional Italian cooking, as the removal of the seeds and skin improve digestibility and lower stomach upsets with having a tomato concentrate meal.
Cinnamon has antioxidant benefits combined with manganese, calcium, iron, vitamin k, making it a powerful spice that has been used medicinally around the world for thousands of years
- Cloves contain significant amounts of an anti-inflammatory called eugenol which is associated with the prevention of toxicity from environmental pollutants, digestive tract cancers, and joint inflammation. Cloves contain a variety of flavonoids which further contribute to clove’s anti-inflammatory and antioxidant properties. Cloves are an excellent source of manganese, a very good source of vitamin K and dietary fiber, and a good source of iron, magnesium, and calcium.
- Cumin is high in iron, so it’s especially helpful for anemia when you consume it along with foods that are high in vitamin C. Cumin is widely used in India to aid in digestion, lower blood sugar levels and to help in cancer prevention
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