Chicken Liver Mousse and how to get enough iron

Eating liver is the best way to get enough iron and avoid anemia. For me, the anti-fatigue factor of sufficient iron is the only way to survive a busy schedule! A large batch of Chicken Liver Mousse might be the easiest way to include it in your diet.

The anti-fatigue factor?

There’s a popular 1950s research paper touting the anti-fatigue factor in liver.  In the experiment, there are three groups of mice with a varied diet.  The first group ate a standard diet, the second had a B-vitamin supplement, and the third had a liver powder supplement.  After several weeks, they were placed in cold water to swim.  The first and second groups swam for 13.3 and 13.4 minutes, respectively.  The final group, with the liver supplement, swam for over two hours. The researchers were so taken by these anti-fatigue rats, that they were ultimately released

This story is pretty popular in the world of liver lovers.  It speaks the ultimate truth to the wonder powers of liver. Who doesn’t want a magic pill of anti-fatigue?

Of course, if you look around a bit, you’ll find this clever blog post debunking the anti-fatigue factor.  As it turns out, all rats can swim a healthy distance.  The revised hypothesis is that the control group was probably anemic. Only in comparison to the anemic rats, do the liver-supplemented rats look so good.

Anemia

So what is anemia?  It’s basically an iron deficiency, typically from blood loss.  This leads to a reduction in red blood cells, and a reduced ability to carry oxygen in the body.  This can leave you feeling tired and out of breath.  Possibly along with headaches, dizziness, leg cramps, insomnia.

The Journal of the American Association of Family Physicians reports on the prevalence of anemia.  It’s about 9-12% of white women and 20% percent of hispanic and black women (only 2% of men).  Additionally, iron supplementation is recommended to nearly all pregnant women and infants starting on solid foods – so count them in as well.

Rectifying anemia with traditional foods

• Men need 12mg of iron/day. Menstruating women need 18mg. Pregnant women need 27mg.
• Animal products are “heme” iron and all other (vegetable/legume) sources are “non-heme.”
• You must eat vitamin C with non-heme sources to utilize the iron from these foods.

Along those lines, I made a summary of the iron content of foods, along with vitamin C-rich foods so that I could pair them with non-heme sources. Of course, many meals from traditional cultures already pair these foods.

Personally though, I had a hard time getting enough iron without eating animal foods, especially during pregnancy. During this time, I developed a habit of eating liver pâté sandwiches a couple of times a week.  And along the way, I noticed that liver really did provide the elusive anti-fatigue factor!

Chicken liver mousse

Chicken liver mousse was my best attempt at recreating those sandwich fillings, and it’s still a favorite in our home.  It’s adapted from Julia Child, and I always make a batch large enough so that I can gift or freeze some, or both.

A jar of pâté, pulled straight from the freezer and defrosting in a backpack while we’re out, is a perfect to-go lunch or snack.  (Or Monday night liver dinner when I have no time to cook!)  If it’s just one or two of you, consider freezing in 1/2 cup jars.  I often freeze in 1 cup or pint jars for our family.

It seems counter-intuitive, but leaving some pink in the middle of the liver leads to a more mild liver flavor.  A well-cooked liver will taste much more strongly of liver, so do leave the insides pink when sauteing.  Also, the livers will continue to cook a bit as you blend the mixture together.

Step 6 is optional, pressing the liver through a sieve, but essential for turning your simple pâté into luscious mousse.

Finally, don’t skimp on the butter and cream.  Liver is a powerhouse for all sorts of vitamins and minerals.  The fat-soluble vitamins A, D and K require fat to be properly absorbed in your body.  Additionally, those fats have arms sticking off them, which carry the minerals where you need them in your body.  And of course, it just tastes good!

Chicken Liver Mousse, with plenty enough to freeze

January 22, 2018

by Janine Farzin

Category Liver

Persons

5

Ingredients

• 2 lbs chicken livers
• 4 scallions, chopped, green and whites
• 8-10 T butter
• 1/2 c port, Madeira, cognac, or brandy
• 1 c cream
• 1/4 t allspice
• 1/8 thyme
• salt
• pepper

Instructions

1. Clean up your chicken livers, cutting off any connective strips or dark spots, but you can be much quicker than usual if you plan to pass the puree through sieve as described in step 6. No need to fuss about all the connective pieces, just get the big ones out and move on.
2. For two pounds of liver, you'll need to saute it in batches, with about 2 tablespoons butter each. For the first batch, add the butter until it foams, then add all the scallions for a moment or two, then make room and add livers to fill your pan (but try not to crowd them, as tempting as it is). Saute the livers for about 2-3 minutes per side, a little browned, but still pink in the middle. Pour all of this off into a food processor or blender jar. Add another 2 tablespoons butter to the pan, saute another batch of liver about 2-3 minutes per side, still a bit pink in the middle. And for two pounds of liver and the size of your pan, it will probably take one more batch. Pour off each batch into the food processor or blender jar. If any of the butter burns, clean the pan in between batches. Or, if your stove is uneven (like mine), rotate your pan with each batch so the pan browns but no one side burns.
3. Once you pour off the last of your livers into the food processor, add the port or other dessert wine to the pan. Cook off all the alcohol and reduce by about half. Use a wooden spoon to scrape up the brown bits in the pan while this is cooking down. When it has reduced, pour this off into your food processor or blender jar as well.
4. Next, add the last 2 tablespoons of butter to your warm pan and set it back on the stove, on low or simmer.
5. As this melts, add the the cream, allspice, thyme, salt and pepper to the food processor or blender. Blend all the liver with these spices until you have a smooth puree. When it's melted, tip in the butter as well, and give it another whirl until it's all incorporated.
6. Now pour the mixture through a medium-mesh sieve over a bowl. Use the back of a ladle, moving in circles around the sieve, to push the puree through. All the tangly bits will be caught up in the sieve and in the bowl you will have a beautiful smooth-as-can-be mousse.
7. Taste this mousse, season with additional salt and pepper as necessary, and then pour it off into jars. Cover each jar with a little piece of parchment or wax paper to keep it from oxidizing. Generously lick your spatula and other utensils before washing.
8. Enjoy some warm pate before it all goes into the fridge or freezer! Serve it on carrot and celery sticks, cucumber and apple slices, and/or sourdough bread.

Tags

fat-soluble vitamins,

gluten-free,

Julia Child

https://offallygoodcooking.com/chicken-liver-mousse-and-how-to-get-enough-iron/