This week Gavin and Candice from Authentic Human are here to tell us how to pack some serious nutrient density into what we’re eating.

Have you heard of offal? Most likely you haven’t and most definitely don’t eat it on a weekly basis. So what is offal and why should you consider eating it? Offal is a collective term for the organ meats of animals – this typically includes the brain, liver, kidneys, spleen, pancreas, stomach, thymus, tongue, and intestines. Many traditional cultures have prized the organ meats even above the muscle meat or your typical rib eye steak. In many European and Asian countries, it’s accepted that no animal part should go to waste. Wikipedia has a round up of world cultures and how they consume offal. Depending on your ancestral heritage you may have grown up eating organ meats or your grandparents might have. This is a tradition which has fallen out of favor though. After reading Deep Nutrition by Dr Cate Shanahan we were convinced that we need to include some in our diet.

The most common offal and probably the easiest one to start with in terms of availability and palatability is liver. Liver has been made into dumplings, terrines and pâtés, sausages or used as a filling in meat pies and pasties. Chicken livers are widely available in supermarkets and from butchers and usually they are sold cleaned and ready for use. Livers need to be as fresh as possible so watch the use-by date, or use within two days. Inexpensive and packed with flavor, chicken livers make great fast food. You’ll see how quickly you can make a delicious meal.

Beef liver wins in terms of nutrient density but can be hard to come but chicken liver is pretty common and still really packs a nutritional punch – ounce for ounce, liver contains more nutrients than any other food as well as being an excellent source of high-quality protein. Liver is the most concentrated source of vitamin A, contains all the B vitamins and is rich in B12 (which is a common deficiency) and folic acid. Trace elements such as copper, zinc and chromium as well as a bio-available form of iron are all present in liver. Coenzyme Q10 is another one you may have heard of.

If you have been wondering whether or not you should be taking a multivitamin just eat about 4 oz of liver once or twice a week with a mix of vegetables and you shouldn’t need to! You may be wondering why liver is a treasure trove of nutrients – this is because the liver acts as a storage organ for these nutrients which are used by the liver to neutralize toxins.

As always, the best choice is liver is from grass fed beef or free range chickens with the next best option being organic animals raised without hormones.

Today we’re going to demonstrate our favorite way to eat chicken livers – we usually cook up a nice big batch and have leftovers which we pop into the blender to turn into chicken liver pâté.