Nutrient-Dense Liver Pâté Recipe

 Liver is one of the most nutrient-dense foods on the planet. High in B vitamins (specifically B5, B6, B9 and B12, which are all amazing for metabolism and energy levels), copper, phosphorus, selenium and iron, it’s a superfood that our ancestors have been eating forever. 

Liver and other organ meats are extremely high in many vitamins and minerals that a modern diet lacks, and are a key way to help prevent common deficiencies. When we eat ‘nose-to-tail’ (a method of eating the whole animal, not the noses and tails!), nothing goes to waste, and we get all the nutrients our bodies need. 

Eating the entire animal is something our ancestors have always done, and one of the reasons is because it actually helps our bodies to manage nutrient levels a lot better, and get even more benefit from our meals. Eating muscle meats alone give us lots of iron, BUT in order for our bodies to actually use iron properly, we absolutely need enough copper too! 

Why Is Copper Important In The Diet?

Copper helps the body absorb iron. When our copper levels are low, the body often absorbs less iron from the diet, potentially causing anaemia symptoms like weakness and tiredness. Copper also helps the body use stored iron, and without it, this can actually lead to iron overload, which presents as persistent fatigue, weakness, joint pain, irregular periods, absent periods, and erectile dysfunction for men. 

When we eat both muscle meats and organs, we’re eating in a more sustainable way, AND we’re giving our bodies the complete balance of nutrients necessary for optimal health and wellbeing. 

We’ve been eating lots of stews throughout Autumn and Winter so far, combining organs like liver or heart (very high in CoQ10) with muscle meats. Here, I’m sharing a liver pate recipe, so you can start getting more B vitamins, copper and selenium into your diet, all of which promote increased energy levels, regular menstruation, enhanced fertility and more vitality. This recipe is inspired by Nourishing Traditions by Sally Fallon, as well as the work I’ve been following for the last several years from the Weston A. Price Foundation. 

The pate can be spread on toast, eaten alone by the spoonful, or served alongside your meal almost like a natural multivitamin! It keeps well in the fridge for 4 – 5 days. It’s really important that all your ingredients are the highest quality possible – organ meats store lots of nutrients, and should only be consumed from healthy, humanely-raised, organic animals. 

If cooking and eating fresh liver isn’t possible for you at the moment, you can start by supplementing, using the Beef Liver capsules from Ape Nutrition. Use the code EMMA10 for 10% off. Many of of my very happy Health Coaching Clients have felt much more energised, stronger and balanced since taking them!

Liver Pâté Recipe


(makes enough for 2 people to eat through the week)

  • 1 pack of liver (usually includes 2 livers). I prefer lamb liver as it has a milder taste. Beef liver is also incredibly high in nutrients, but has a stronger taste. To reduce the taste, soak the liver in milk overnight before using. 
  • 1 red onion
  • 2 bay leaves
  • Splash of water
  • Generous pinch of salt
  • ¼ pack of unsalted butter + 1 tbsp for cooking


  • In a large pot, melt the butter
  • Finely chop the red onion and fry for a couple of minutes until soft
  • Chop the liver into several pieces, then add to the pan 
  • Add the bay leaves and enough water to just about cover everything, then simmer on low for 15-20 minutes until cooked
  • Remove from the heat and strain out the water
  • Remove the bay leaves, and add the salt and the rest of the butter
  • Mix well, then use a hand blender to whizz into a pate consistency, or add to a food processer and pulse until it reaches the consistency you want
  • Leave to cool, then store in the fridge and enjoy alongside 1 meal per day!

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