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I get requests for this recipe every now and then: how to make your own pate. I’ve decided to share this tried and true recipe for the greater good (for your best health).

Chicken liver is nutrient-dense and considered to be a superfood of high-quality protein. It’s immune boosting properties make it highly prized. Apart from being super-rich in vitamin A, it contains numerous other micronutrients that are hard to come by naturally in other foods (namely B vitamins, Selenium, Iron, Copper, Zn). As a recap, micronutrient is a vitamin, mineral or trace element that your body cannot make adequately and must be consumed from the diet:

Vitamin A is important for eye health, proper cell development and maintaining heathy skin barrier and mucus that line the airways, digestive tract and urinary tract function; our first line of defence against infections.

The European Food Safety Authority (EFSA) determined that B-group vitamins (especially B6, Folate, and B12  as necessary for a healthy immune system.

Iron is a component of important proteins like haemoglobin that transport oxygen to tissues throughout the body, making it a useful energizer and immune booster.[i]

The immune system utilises iodine to fight against infection[ii] and require selenium to facilitate these enzyme pathways[iii].

Copper is essential for numerous antioxidant pathways and regulate energy production and facilitates many bodily functions like iron metabolism.[iv]

Zinc is required for a robust immune system and provides structural, enzymatic and regulatory support to the body[v].

The best thing? this is an easy dish to prepare and you can set and forget, making it an entertainer’s delight!

I first made this recipe about 10 years ago when my colleague from Tamworth exclaimed how easy it was to make: it’s one of those set and forget dishes that you can ,make before a dinner or picnic, and the results are sure to impress.

Paleo chicken liver pate

Why chicken liver? It’s chock-full of micronutrients that you don’t get from muscle meat (chicken breast etc). The key to eating a diverse diet is to try something new and different every meal. If you’ve never had chicken liver, this is a great yummy introduction. Let’s jump into it:

10 year old chicken pate recipe

Paleo Chicken liver pate (makes 4 x 300g jars)

300-500g chicken liver

300-350g butter (additional 25g to seal and coat the top of pate)

1 large onion, chopped up roughly

3 cloves garlic, minced

Sprigs of thyme

3 generous tbsp brandy/DOM

½ tsp salt

Generous twist of black pepper

4 sterilised jars

  1. To prepare jars for storing pate, preheat oven to 180 degrees and dry heat glass for 15 minutes.
  2. Heat butter in pan, sweat onion, add garlic and thyme till nice and soft (10 minutes). Remove and keep aside to cool down
  3. Add some butter in pan, add chicken liver and cook till pink (5 minutes). Remove and keep aside. Add liquor (brandy or DOM) to pan to de-glaze
  4. In a food processor, blitz ingredients together adding salt and pepper
  5. Using a spoon and spatula, fill up jars. Ensure top is flat and smooth.
  6. When cooled, melt 25g butter then coat each filled jar to prevent oxidation

How to eat this? I like to spread a generous layer on fresh sourdough or chopped up vegetable like cucumbers, radishes and tomatoes. Enjoy!

References:


[i] Australian National Health and Medical Research Council (NHMRC), Australian Government Department of Health and Ageing and the New Zealand Ministry of Health (NZ MoH).

[ii] Bilal MY, Dambaeva S, Kwak-Kim J, Gilman-Sachs A, Beaman KD. A Role for Iodide and Thyroglobulin in Modulating the Function of Human Immune Cells. Front Immunol. 2017;8:1573. Published 2017 Nov 15. doi:10.3389/fimmu.2017.01573

[iii] Avery JC, Hoffmann PR. Selenium, Selenoproteins, and Immunity. Nutrients. 2018; https://doi.org/10.3390/nu10091203 , 10(9):1203.

[iv] Australian National Health and Medical Research Council (NHMRC), Australian Government Department of Health and Ageing and the New Zealand Ministry of Health (NZ MoH).

[v] Roohani N, Hurrell R, Kelishadi R, Schulin R. Zinc and its importance for human health: An integrative review. J Res Med Sci. 2013; 20/9/21), 18(2):144-157. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3724376/  (accessed 27/1/22)

Author

  • Therese Pharmacist Health Coach Podcaster The Enlightened Pharmacist

    Therese is a consultant pharmacist, evidence-based health and wellness researcher, health coach and self-confessed wellbeing addict. As the host of The Enlightened Pharmacist podcast and webinar series, Therese regularly presents group workshops and seminars, and has a practice working with patients one-to-one who have improved their health outcomes for the long term. Having experienced chronic health issues herself, Therese understands that the struggle with maintaining health and wellness is real. She has spent countless hours with patients facing chronic conditions including kidney disease, fatty liver disease, obesity, high blood pressure, stroke, metabolic syndrome, respiratory issues and more. Inspired by the success her patients have experienced, Therese has created this workshop to share the effective strategies and shortcuts she uses to help people understand and implement every day, so you can reclaim your health with confidence. Therese is on a mission to help 10,000 individuals reclaim their health for the long term - you too can be part of her revolution.

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