Beef Liver and Onions Simmered in Fresh Tomato Puree

Beef Liver and Onions Simmered in Fresh Tomato Puree (Serves 1)

My father used to take my sisters and I fishing at Uncle George’s farm when I was a little boy. The trips were adventures because we had to walk a long way and cross several pastures populated with cows to get from Uncle George’s house to the fish pond. I don’t remember ever eating fish at Uncle George’s house, but I do remember the liver and onions. We never had liver and onions at home, but, apparently, that’s what you ate on the farm. We probably had beef liver at Uncle George’s house because it was cheap, and because we never caught any fish worth eating. I don’t know for sure because those fishing trips were 45 years ago, but this past week I could buy four individually wrapped 4 ounce servings of beef liver for $2.69 from the frozen-food case at Publix. I went looking for beef liver because I read in The Perfect Health Diet that copper is important to heart health and most Americans don’t eat enough foods rich in copper. The book says that, “The most abundant dietary sources of copper are beef and lamb liver, oysters, shiitake mushrooms, cocoa or dark chocolate, sesame seeds, cashew nuts, squid, and lobster. I actually had a serving of Spicy Squid in a Thai restaurant this past week, but my normal diet could be too light on copper, so, I got me some beef liver. I liked it enough that now I plan to eat 4 ounces every week unless I have a big serving of Spicy Squid instead.

Prep and cook time: 20-25 minutes

Ingredient list:

4 ounces of beef liver (thawed)
1 medium sweet yellow onion or 1/2 of a large one
1 big heirloom tomato
Basil leaves to garnish
Coconut flour
Coconut oil
Garlic powder
Black pepper

Directions: Peel and chop onion into half moon slices. Melt one or two tablespoons of coconut oil in skillet over medium heat. Add onion and cook 4-6 minutes until soft and turning brown. Season onions with a little salt and garlic powder. Meanwhile, puree a ripe heirloom tomato in food processor with a little salt and garlic powder. Add one or two tablespoons of coconut flour to a plate. Season with dustings of salt and black pepper. Cut beef liver into manageable pieces and coat with seasoned flour on both sides. Remove cooked onions from skillet with a slotted spoon and reserve. Add beef liver to hot skillet and sear each side for 30-45 seconds to brown the surface. Quickly return the reserved onions to the skillet and pour the tomato puree over the liver and onions. Add a little water if needed to insure the skillet is sufficiently wet. Simmer the mixture for 8 minutes over low heat. Transfer to a plate and garnish with fresh basil leaves. Enjoy!

Notes: Maybe it was the ripe heirloom tomato puree, maybe it was the coconut flour, but my liver and onions were unexpectedly sweet in a pleasant way. If you don’t have fresh tomatoes to puree, I believe this would work with a puree of canned tomatoes or even tomato paste, but I highly recommend the fresh stuff when you can get it.

I prepared the beef liver perfectly the first time I cooked it, but the meat was tough the second time. I must have seared the meat too long that time. When I tried again I was especially careful to move fast with the searing and my third attempt was again perfect.

I did not realize when I thawed the original pound of beef liver I bought that I could have thawed just 4 ounces at a time. That is how I will do it in the future, but I had no trouble eating four servings of beef liver and onions in rapid succession. Unfortunately, my wife did not want to boost her copper intake and never let me make her any.

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2 Responses to “Beef Liver and Onions Simmered in Fresh Tomato Puree”

  1. This was an excellent recipe. It is the most palatable I have made liver so far. The only thing I did differently was to soak the liver in milk for an hour beforehand and add some fire-roasted chilies to the tomato.


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