Amino acids are the building blocks to protein. We need all of them, together, to build and restore our body. Many people aren’t getting enough. Deficiency shows up in so many familiar ways, like swelling or insomnia. Gizzard Rillettes are a great source of protein. (Along with a host of vitamins and minerals, and cholesterol to boot.)
Plus, a slow and low braise gives plenty of time to break down this tough organ into the tender goodness it should be. Gizzard Rillettes are easy, delicious, and put so much love back into this humble organ. I hope that you try them this fall, and that you love them as much as I do!
Proteins
When we break down our macronutrients – proteins, fats and carbs – we find four simple elements: nitrogen, carbon, hydrogen and oxygen. Proteins are, in effect, nitrogen intake. And so anything in our body that requires nitrogen is going to require a protein.
Amino acids, like legos coming together, form proteins. Together, they are the building blocks of life. They make up the cells, that make up the tissues, that form organs, nerves, muscles and flesh of our body.
All normal growth and repair of body requires proteins. Some of their other important uses include:
- formation of hormones and neurotransmitters,
- breaking down food, and the
- process of blood clotting.
Amino acids
The 20 (or 21, including selenocysteine) amino acids are classified into three groups: 9 essential, 6 nonessential and, 6 conditionally essential amino acids. As indicated by their name, the ‘essential’ amino acids must be obtained through diet. When essential amino acids are present, the body can build ‘nonessential’ amino acids internally. ‘Conditionally essential’ amino acids are exactly that, essential under certain conditions. The body can sometimes make them internally, but when sick or stressed, they become essential and must also be obtained through diet.
These amino acids make up over 50,000 proteins. Since they are building blocks, if just one is missing, we can’t make (thousands!) of proteins. This happens even if overall protein intake it high.
From my college biology textbook:
A diet that provides insufficient amounts of one or more essential amino acids causes a form of malnutrition know as protein deficiency. This is the most common type of malnutrition among humans.
Protein deficiency
Since proteins make up all of the body’s organs and many systems, protein deficiency can affect them all as well. This includes the brain, immune system, gut mucosal function and permeability, and kidney function – to name a few.
Physical signs of protein deficiency may include swelling, failure to thrive in infants, poor musculature, leaky gut, dull skin, and thin and fragile hair. Moreover, signs also include mental health disorders. As amino acids are responsible for neurotransmitter function, the following symptoms can be directly related to insufficient protein: chronic pain, depression, insomnia, obsessive compulsive thoughts, eating disorders and food cravings, addiction.
It’s a steep list and we don’t have to look too far to find it. Most women, myself included, had swelling near the end of one or more pregnancy. Nearly half of American adults will experience one of these mental illnesses. Worse still, more than half of those will go untreated. Is your hair feeling strong these days?
So let’s look at where to get protein.
Complete proteins
It’s not enough to just consume protein. It has to be ‘complete’ protein – protein that contains all of the amino acids. As I mentioned, even if you have a high protein diet, if it doesn’t include all the right amino acid building blocks, you will be out of luck building the 50,000+ proteins you need to function.
Animals foods always contain complete proteins. This includes eggs, milk, meat and fish.
As I glossed over here, legume and grain sources are incomplete proteins. Most legumes are short in methionine and cystine; while most grains are high in these same amino acids. Traditional cultures knew this and practiced diets that combined these foods as a matter of culture and ritual. These include beans and corn, lentils and rice, and chickpeas and whole wheat – together in meals.
All plant foods are generally low in tryptophan, cystine, and threonine. Pairing even small quantities of animal sources of protein with legume, grain and vegetable sources ensure that all the amino acids are present and the protein is complete.Â
Ideally, each meal should include a complete protein. Protein is the most satiating of the three macronutrients and adequate protein reduces the urge to snack between meals. More time to work and play!
Gizzard Rillettes
As it turns out, gizzards are quite high in protein – nearly as high as skinless chicken breast. Gizzards have lots of minerals, including 85 percent of your daily selenium, as well as good amounts zinc, phosphorus and iron.
Gizzard Rillettes in the making: season, simmer in duck fat, and shred meat
On top of that, gizzards have cholesterol in them. (Which is found in every cell in the body, required for brain function and is a precursor to all your sex and stress hormones. In case you hadn’t heard, it’s been exonerated. No, inflammation causes heart disease and cholesterol is the response, not the cause. I digress…)
Yet, Gizzard Rillettes improves them still. Proteins cannot be adequately utilized without fats. Traditional cultures knew this and prized the fattiest meats, such as liver, brains and tongue. By slow-cooking gizzards in duck fat, and then drizzling the shredded meat with a bit more after the fact, we elevate this humble organ. It’s delightful, try it!
A final thanks to McCullough at the Chicago Meat Collective for inspiring another post, after I indulged in (binged on?) a recent batch of her Rabbit and Duck Rillettes.
Gizzards Rillettes
Ingredients
- 2 lbs gizzards
- 1 T salt
- 1/2 t thyme
- 1/4 t cumin
- 1/4 t allspice
- 1/4 t ginger powder
- 1/8 t nutmeg
- pinch cloves
- 1 quart duck fat or smaltz
Instructions
- Trim any stringy connective tissue or rubbery layer that resembles a turtleneck from the inside of the gizzards. Leave silverskin in tact.
- In a large bowl, season gizzards with salt, thyme, cumin, allspice, ginger, nutmeg and cloves. Rub the salt and spices into the meat and then refrigerate for several hours or overnight.
- Add seasoned gizzards to a narrow pot, packed well. Cover with duck fat such that the gizzards are completely submerged and slowly bring to a gentle boil on medium, then reduce to low. Simmer for 2 hours or until gizzards are tender. Optionally, you may allow the gizzards to cool for 30 minutes in the fat.
- Remove gizzards with tongs and reserve fat. Shred gizzards. Let fat rest - proteins from the meat will settle in the pot or jar and fat will rise to the top. Skim 1/4-1/2 cup fat off the top and add back to shredded gizzards. Mix well. (Remaining fat may be reused.)
- Gizzards should be 'glistening' with fat. Taste and add seasoning as necessary. (If warm, then a little extra seasoning may be desired since they will likely be served cold.) Cover and refrigerate until cool. When ready to serve, remix fat and meat back together and serve cool or at room temperature.
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