Liver & Mushroom Pate

Not everyone enjoys liver alone, but pate can make for a tasty introduction to organ meats.  You can think of it as your nutritional supplement that goes well with crackers or cheese.  

Liver provides plenty of bioavailable protein along with all of the B vitamins, folate, vitamins A and C, copper, iron, selenium and zinc.  The other ingredients in this recipe round out the flavour and texture profile. 

The pate will keep 3-4 days in the refrigerator. It can also be frozen for up to 2 months.


One 15 g serve provides 27 calories, 2.5 g protein, 1.7 g fat, 0.4 g of net carbs and PE = 1.2.


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  



  • A scant amount preferred fat for frying
  • 1 large mushroom, chopped
  • 1 large shallot, diced
  • 400 g chicken livers
  • 1 tbsp nutritional yeast
  • Lo-Salt and pepper (optional)


  • Heat a frying pan to medium heat. 
  • Add the fat, shallots and mushroom into the pan. Saute for a few minutes.
  • Add the liver to the pan, and once you see a colour change, turn them, and cook the other side.
  • Add the yeast, salt & pepper, and stir.
  • When the livers are just cooked through but still pink inside, remove from the heat, and let cool.
  • Once cool, tip into a blender.  Blend till a smooth paste. Transfer into a serving dish, and keep in the fridge till you are ready to serve.

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

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