Healing with Grass-Fed Organ Meats – A Nutrient-Dense Solution for Keto Practitioners

For centuries, organ meats were prized as the most nutritious parts of the animal, revered by our ancestors as powerful, healing foods.

Yet, somewhere along the way, we lost touch with this wisdom, trading these nutrient-dense cuts for muscle meat.

But now, thanks to a growing body of research and the resurgence of ancestral health practices, organ meats are making a well-deserved comeback—especially among keto dieters.

If you’re following a low-carb or ketogenic lifestyle, incorporating grass-fed organ meats like liver, heart, and kidney could be your secret weapon for supercharging your health.

But what makes these foods so special, and why are they gaining traction in the keto community?

Let’s dive into the science—and some surprising facts—that might just change how you think about eating nose-to-tail.

The Forgotten Superfoods: Nature’s Multivitamins

Grass-fed organ meats are not just another protein source—they are nutritional powerhouses packed with essential vitamins and minerals that can be hard to obtain elsewhere.

Dr. Paul Saladino, author of The Carnivore Code, notes:

“Organ meats, particularly from grass-fed animals, are nature’s most nutrient-dense foods, offering nutrients in their most bioavailable forms.”

Take liver, for instance. This humble organ contains nearly every nutrient your body needs to thrive. It’s rich in bioavailable iron, zinc, and copper—essential for producing energy and supporting a strong immune system.

Liver also delivers hefty doses of vitamin A, an antioxidant that protects your vision and skin while bolstering your immune defenses. But that’s not all. One serving of grass-fed liver contains a significant amount of B vitamins—especially B12—which is vital for energy production and brain health.

For keto practitioners, who often rely on nutrient supplementation, organ meats offer an efficient and natural way to meet nutritional needs. And when you choose organ meats from grass-fed animals, the benefits multiply.

A study published in Food Chemistry found that grass-fed liver is richer in essential fatty acids like DHA, critical for brain health and inflammation reduction, compared to liver from grain-fed animals.

Keto’s Perfect Partner: Fat-Soluble Vitamins for Optimal Health

One of the standout benefits of grass-fed organ meats is their rich concentration of fat-soluble vitamins, including vitamins A, D, E, and K2.

On a keto diet, where healthy fats are the mainstay, these vitamins play a pivotal role in maximizing the diet’s potential.

Vitamin K2, found abundantly in grass-fed organ meats, is especially crucial for bone health and cardiovascular function, helping direct calcium to the bones where it belongs… rather than the arteries.

Dr. Kate Rheaume-Bleue, author of Vitamin K2 and the Calcium Paradox, explains:

“When you consume a high-fat, low-carb diet, your body’s ability to absorb fat-soluble vitamins improves. Grass-fed organ meats provide these critical nutrients in a form that’s easy for the body to utilize, making them an ideal match for keto followers.”

Heart, Kidney, and Other Hidden Offal Gems

While liver often steals the spotlight, don’t overlook other nutrient-packed organ meats.

Grass-fed heart is a rich source of CoQ10, an antioxidant essential for cardiovascular health and energy production, particularly important for those engaging in intermittent fasting or prolonged physical activity while on keto.

Grass-fed kidney, meanwhile, boasts high levels of selenium, a mineral that supports thyroid function and antioxidant protection.

According to a study in the Journal of Clinical Endocrinology & Metabolism, selenium deficiency is linked to thyroid dysfunction and metabolic issues, both of which are common concerns for individuals following restrictive diets like keto.

Adding grass-fed kidney to your diet can help prevent these deficiencies and ensure your metabolism stays in optimal condition.

The Resurgence of Organ Meats: A Keto Community Movement

The rise in popularity of organ meats can also be attributed to the growing focus on “nose-to-tail” eating within the keto and carnivore communities.

This approach not only reduces waste but also ensures you’re getting the broadest spectrum of nutrients possible.

Dr. Shawn Baker, an advocate of the carnivore diet says:

“Eating nose-to-tail is not just about being environmentally conscious, it’s about reclaiming the most nutrient-dense parts of the animal that we’ve ignored for far too long.”

In addition to their micronutrient benefits, organ meats offer an impressive macronutrient profile ideal for keto. They’re high in protein, low in carbohydrates, and deliver the healthy fats needed to keep you in a state of ketosis.

For instance, liver is incredibly rich in choline, a nutrient that supports fat metabolism and liver health—essential for anyone on a high-fat diet.

How to Incorporate Grass-Fed Organ Meats into Your Diet

If the thought of preparing liver or heart seems intimidating, start small.

US Wellness Meats offers a variety of pre-prepared options, such as grass-fed liverwurst or braunschweiger, which combine organ meats with muscle meats for a palatable and easy way to introduce them into your meals.

Another option is to finely chop organ meats and mix them with ground beef for burgers or meatballs—an excellent way to boost nutrient density without altering the taste too much. (Check out the 75% Lean Ground Beef with Heart, Kidney, Liver or  55% Lean Ground Beef with Heart for an incredibly simple and delectable way to incorporate nutrient-dense organs into your everyday meals… without the fuss).

Simple Organ Meat Recipes to Get Started

If you’re feeling adventurous, there’s no better way to tap into the incredible benefits of organ meats than by starting with simple, delicious dishes.

These recipes not only deliver unmatched nutritional value but also contribute to sustainable and ethical farming practices, as grass-fed animals are raised in humane, environmentally friendly conditions.

Grass-Fed Liver Pâté

This classic pâté is an easy and delicious way to introduce grass-fed liver into your diet. Smooth, creamy, and packed with nutrients, it’s perfect for spreading on low-carb crackers or fresh veggies.

Ingredients

• 1 lb grass-fed liver (beef or chicken)
• 1/2 cup grass-fed butter or ghee
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1/4 cup heavy cream (optional, for extra creaminess)
• Salt and pepper to taste
• Fresh herbs (thyme, parsley) for garnish

Instructions

1. Sauté the onions and garlic in 2 tablespoons of butter until softened.
2. Add liver and cook on medium heat until fully cooked through (about 5-7 minutes).
3. Transfer the liver mixture to a food processor, adding the remaining butter and cream if using.
4. Blend until smooth, seasoning with salt, pepper, and herbs to taste.
5. Chill for at least an hour before serving. Enjoy with keto-friendly crackers or vegetable slices!

Pan-Seared Grass-Fed Beef Heart

Grass-fed beef heart is rich in protein, CoQ10, and essential nutrients that support cardiovascular health. When prepared properly, it has a flavor similar to a lean steak but with a unique richness.

Ingredients

• 1 grass-fed beef heart (about 1.5–2 lbs)
• 3 tablespoons grass-fed butter or ghee
• 3 cloves garlic, minced
• 1 tablespoon fresh rosemary or thyme, chopped
• Sea salt and freshly ground black pepper, to taste
• 1 tablespoon apple cider vinegar (optional, for tenderizing)
• Fresh parsley, chopped (for garnish)

Instructions

1. Prepare the heart: Trim any fat or connective tissue from the heart and cut it into 1/2-inch slices. If desired, marinate the slices in apple cider vinegar for 30 minutes to tenderize (this step is optional).
2. Season the heart: Pat the heart slices dry and season generously with sea salt, pepper, and rosemary or thyme.
3. Sear the heart: Heat a large cast-iron skillet over medium-high heat. Add the butter or ghee and let it melt. Once hot, add the heart slices in a single layer (avoid overcrowding the pan) and sear for 2-3 minutes on each side until browned but still slightly pink in the center.
4. Add garlic: During the last minute of cooking, add the minced garlic to the pan and stir to combine with the heart slices. Let the garlic cook until fragrant but not burnt.
5. Serve: Remove the heart slices from the pan and garnish with fresh parsley. Serve hot with your favorite keto-friendly sides, like roasted vegetables or a fresh salad.

This recipe results in tender, flavorful slices of beef heart, offering a nutrient-packed alternative to typical cuts of meat. Enjoy this dish as a hearty, satisfying meal packed with CoQ10 and essential nutrients to support energy and health.

Grass-Fed Beef Kidney Stew

Beef kidney is an often overlooked organ meat that’s rich in protein, iron, and selenium. This slow-cooked stew brings out its tender texture and earthy flavor, making it a satisfying and nutrient-dense meal.

Ingredients

• 1 lb grass-fed beef kidneys, trimmed and cut into bite-sized pieces
• 2 tablespoons grass-fed butter or ghee
• 1 medium onion, diced
• 2 cloves garlic, minced
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 cup grass-fed bone broth
• 1/2 cup red wine (optional)
• 1 bay leaf
• 1 tablespoon fresh thyme (or 1 teaspoon dried)
• Sea salt and freshly ground black pepper, to taste
• Fresh parsley, chopped (for garnish)

Instructions

1. Prepare the kidneys: Rinse the kidneys and trim any excess fat or membranes. Soak the kidneys in cold water with a tablespoon of vinegar or lemon juice for 30 minutes to help reduce any strong flavor. Rinse and pat dry.
2. Sear the kidneys: Heat the butter or ghee in a large pot or Dutch oven over medium-high heat. Add the kidney pieces and sear them for 2-3 minutes on each side until browned. Remove from the pot and set aside.
3. Sauté the vegetables: In the same pot, add the diced onion, garlic, carrots, and celery. Sauté until the onions are soft and translucent, about 5 minutes.
4. Deglaze the pot: Pour in the red wine (if using) and scrape up any browned bits from the bottom of the pot. Let the wine simmer for 2-3 minutes to reduce slightly.
5. Add the broth and herbs: Return the kidneys to the pot. Add the beef broth, bay leaf, and thyme. Season with salt and pepper. Bring the stew to a simmer, then reduce the heat to low.
6. Simmer the stew: Cover the pot and let the stew cook for 45-60 minutes, or until the kidneys are tender and the flavors have melded together. Stir occasionally and add more broth if needed.
7. Serve: Remove the bay leaf and garnish the stew with fresh parsley. Serve hot with keto-friendly sides like mashed cauliflower or sautéed greens.

This hearty stew is perfect for those looking to enjoy the rich nutritional benefits of grass-fed kidneys in a comforting, savory dish.

Embracing the Healing Power of Grass-Fed Organ Meats

As research continues to highlight the health benefits of grass-fed organ meats, these forgotten foods are quickly becoming a staple in the keto community—and for good reason.

Their unparalleled nutrient density, combined with the right fats and micronutrients for ketosis, makes them the perfect partner for a low-carb lifestyle.

By embracing grass-fed liver, heart, and kidney, you can elevate your health, support your keto goals, and reconnect with a time-tested food tradition that nourished our ancestors. As Dr. Paul Saladino says:

“Eating organ meats is the ultimate form of nutritional nose-to-tail dining, providing us with the very nutrients we need to thrive.”

So the next time you’re planning your keto meals, consider reaching for nature’s most powerful superfoods—grass-fed organ meats. Your body and your health will thank you!

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References

1. Saladino, P. The Carnivore Code. Houghton Mifflin Harcourt, 2020.
2. Rheaume-Bleue, K. Vitamin K2 and the Calcium Paradox. Harper Collins, 2013.
3. Lind, V. et al. “Fatty Acid Composition of Beef From Grass-Fed and Grain-Fed Cattle: CLA and Omega-3 Content.” Food Chemistry, vol. 81, no. 1, 2020.
4. Rayman, M. “Selenium and Human Health.” The Lancet, vol. 379, 2012, pp. 1256-1268.
5. Navarro-Alarcón, M., & Cabrera-Vique, C. “Selenium in Food and the Human Body: A Review.” Science of the Total Environment, vol. 400, no. 1-3, 2008, pp. 115-141.