Chicken liver stew with rainbow veggies
You are probably going to freak out over this recipe, but hear me out! I grew up in Romania with a nose-to-tail approach to food, specifically in the communist era of the 80s. I grew up eating A LOT of organs, and, to be honest, I always liked organs over regular meat like chicken breast. My favorite offal was always brains :))
From a nutritional point of view, organs not only bring diversity into your diet but also nutritional benefits.
Organ meat contains retinol, or vitamin A, which is essential to the development of immune cells, as well as healthy barrier function in the gut. Inadequate vitamin A levels may lead to abnormal immune function, decreasing tolerance, and increasing the risk of autoimmunity. Carotenoids in plants, such as beta-carotene, can be converted by gut enzymes into retinol, which is the active form of vitamin A. However, depending on your gut health status, you may have a 70% reduction in your ability to convert plant-based carotenoids into retinol.
Organ meat is an excellent source of B vitamins, including vitamin B12 and folate. Many people are low on B vitamins, which leads to a higher rate of neurodegeneration, cognitive decline, energy levels, impaired detoxification, and heart disease. The liver is an especially good source of easily digested and absorbed B vitamins and iron.
Eating liver is recommended for women who are still cycling, especially in the first week of their menstrual cycle.
Almost 35% of people all over the world are iron deficient!
RECIPE
Ingredients
2 lbs chicken liver
one medium red onion, diced
5 garlic cloves, diced
2 medium carrots, chopped
2 celery sticks, chopped
one red bell pepper, chopped
one purple bell pepper, chopped
1/2 lb rainbow green beans, chopped
one can of diced tomatoes
1 tsp dried thyme
1/2 tsp bay leaf powder
1/2 tsp ground black pepper
2.5 tsp salt
1/2 cup of water
2 Tbsp apple cider vinegar
2 Tbsp avocado oil
parsley or sprouts for decorating
Instructions
Heat the avocado oil into a pot, add the onions, garlic, thyme, pepper, and bay leaf, and sauté for 2 minutes, stirring occasionally;
Add the carrots, celery, bell peppers, and green beans, and saute for five more minutes, stirring occasionally;
Add the diced tomatoes, chicken livers, the water, mix well, and simmer for 15 minutes on medium heat;
Add the apple cider vinegar, the salt, mix well, and simmer for five more minutes;
Enjoy!
As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can help some of you to make healthier food choices.
Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation.
In good health,
Ioana