If you’re looking to get more nutrition from your meals without adding extra bother to your kitchen routine, organ meats might be your new secret weapon. Liver, heart, and kidney from grass-fed beef or lamb are packed with essential vitamins and minerals — think B12, iron, vitamin A, and zinc — and with just a few simple prep techniques, they can be both delicious and family-friendly.
Liver: The Nutrient Powerhouse
Beef or lamb liver is one of the most nutrient-dense foods on the planet. It’s especially rich in iron, vitamin A, and B12 — nutrients many people today are lacking. If you’ve tried liver before and found the flavor strong, don’t give up just yet. A simple trick is to soak sliced liver in milk or lemon water for 30 to 60 minutes before cooking. This softens the flavor and makes it more palatable, especially for first-timers.
A classic way to serve it is liver and onions. Just sauté sliced onions in butter, add the liver slices, and cook for 2–3 minutes per side. A sprinkle of salt, pepper, and garlic powder is often all you need.
For an even more low-key approach, blend raw liver in a food processor and mix a small amount (10–20%) into ground meat dishes. You’d be surprised how well it hides in taco meat, meatloaf, chili, burgers, or even pasta sauce — boosting nutrition without changing the flavor much at all.
Heart: Mild, Meaty, and Full of B Vitamins
Heart meat, whether from beef or lamb, is lean, tender when cooked right, and surprisingly mild in flavor. It’s also a fantastic source of B vitamins and CoQ10 — great for heart health, ironically enough.
To prepare, slice the heart thin and season simply with garlic, salt, and pepper. A quick sauté in butter or tallow (just a couple of minutes per side) brings out its best texture and taste. Like liver, heart can also be finely diced and folded into any ground meat recipe. Once it’s mixed in, most people won’t even know it’s there — but their bodies will thank you.
Kidney: Flavorful and Mineral-Rich
Kidney may sound intimidating, but it brings a lot to the table — including selenium, zinc, and iron. The key is in the prep: soak the kidneys in a mixture of water and a splash of vinegar (about 1 tablespoon vinegar to 1 cup water) for 30 to 60 minutes to mellow the taste. After soaking, rinse, slice, and sauté them with onions and garlic until browned, about 5–7 minutes.
Kidney really shines in stews and curries. When diced and cooked slowly in a flavorful sauce alongside other meats, it blends right in — adding a unique richness that pairs beautifully with spices.
Making It Easy: Organ Meats for Real Life
If you’re new to cooking with organs, start small. Add just a little at a time and build from there. Blending or grinding is your friend — especially if you’re feeding kids or picky eaters. And don’t be afraid to use bold, familiar flavors like garlic, tomato, curry, or fresh herbs to complement the richness of these cuts.
One of our favorite hacks? Blend or finely mince organ meats in advance, then freeze them in ice cube trays. You’ll have ready-to-go portions you can easily drop into soups, sauces, and ground meat dishes whenever you need a boost of nutrients — without adding any extra prep time during the week.
Feeding your family well doesn’t have to be complicated. These humble organ meats offer an affordable and powerful way to elevate your meals. And if you’re sourcing from pasture-raised animals, you’re not only nourishing your body but supporting a more sustainable and respectful food system.
Looking for quality organ meats, tallow, or bones? Stop by the farm store — we’re here to help you cook simply, eat well, and thrive.
