Liver is a great source of B vitamins, iron, phosphorus, selenium, zinc and vitamin A, while the eggs boost the choline. Many people find they do better with less plant-based foods, particularly if they have digestive issues.
However, even the most nutrient-dense animal foods don’t provide high levels of important nutrients such as vitamin C, vitamin K, magnesium and potassium. So you need to find the balance of plant-based and animal-based foods that provide the optimal nutrient outcome for you.
One serve provides 514 calories, 50 g protein, 28 g fat and 12 g of net carbs
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
- 1/2 onion, sliced
- 2 cloves of garlic, sliced
- 30 g bacon (1 rasher approx.), cut into small bits
- 100 g liver, rinsed, sinew removed
- 3 tbsp tomato paste
- 2 large eggs
- Salt and pepper
- Sprinkle of chilli flakes (optional)
- 5g chopped parsley or basil (optional)
- Heat a frypan to medium heat.
- Add bacon, onions and garlic, cook for a few minutes until soft, push them to the side.
- Add liver and cook for a few minutes until brown then turn and cook the other side for a few minutes.
- Add tomato paste and stir until onions and liver are coated.
- Make wells for the eggs and crack eggs into the wells, place lid on the pan and cook until the whites are cooked. If you like cooked yolks, then cook longer.
- Sprinkle with chilli if using and chopped herbs.
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