Organ meats: nutritional power and culinairy tradition

Organ meats are often forgotten in the modern Western kitchen. In the past, they were simply part of everyday food. Organs such as liver, heart, kidneys, tongue, spleen, lungs, and testicles are packed with vitamins and minerals—often much more so than regular muscle meat. This is therefore the primary reason behind the idea of many of our supplements: to make organ meats accessible again for those for whom they are no longer a daily staple.

Regardless of your choice in this matter, organ meat from the butcher or supermarket is absolutely worth the adventure if you are completely or largely unfamiliar with it as a meal option. It can truly give a significant boost to your (weekly or monthly) micronutrient intake. Which of your friends, partner, or children would guess what is on their plate?

Below you will find a short overview of the most well-known types of organ meat and what makes them special in terms of nutrients. We also briefly touch on the classic European dishes in which these organs played a role.

Liver: a micronutrient bomb

Liver may well be the most nutritious piece of meat you can eat. It is packed with vitamin A (retinol), which you need for your immune system, skin, and vision. In addition, it contains enormous amounts of vitamin B12, which is important for your blood and nervous system. You will also find folate, riboflavin, niacin, iron, copper, zinc, selenium, and choline in substantial quantities. It is almost impossible to obtain all these nutrients in such high concentrations from other foods.

Liver has a rich tradition in Europe. In Germany, people eat fried liver with onions; in Scandinavia, it is used in pâtés and sausages. In France and Belgium, it is made into terrines and pâtés. In these culinary traditions, the creamy texture and deep flavor are especially appreciated. You just should not eat large quantities every day, because too much vitamin A can be harmful in the long term. So the rule is: liver occasionally.

Heart: rich in B vitamins and coenzyme Q10

The heart is essentially muscle tissue, so in terms of nutritional value it resembles muscle meat, but with more micronutrients. It provides plenty of vitamin B12, riboflavin, and niacin, all of which are important for energy metabolism. Heart also supplies iron, zinc, and selenium. What truly makes heart special is coenzyme Q10. You need Q10 for energy production in your cells. As you get older, your body produces less of it.

In Europe, heart was not often eaten as a standalone dish, but it did end up in stews and mixed organ dishes. In Austria and southern Germany, heart was stewed together with lungs or tongue to make a hearty meal. Beuschel was an iconic Viennese dish, similar to a ragout, made from heart and lungs in a dark sauce with cream. It is usually served with bread dumplings (Semmelknödel).

Kidneys: selenium and B vitamins

Kidneys have a nutritional profile somewhat similar to liver, but with different emphases. They contain a lot of vitamin B12 and riboflavin and are especially known for their high selenium content. Selenium supports your antioxidant system and your thyroid. They also contain iron and zinc. Too much selenium is not good either, so with kidneys the advice is the same: enjoy them, but in moderation.

In European cuisines, kidneys regularly appeared on the table. In the Low Countries, kidneys were stewed or served in mustard or cream sauce. In Great Britain, steak-and-kidney pies are classic. These combine kidneys with muscle meat for more flavor and nutritional value. This comfort food dates back to the 17th century. It evolved from savory puddings into a staple of pub culture in the 19th and 20th centuries.

Tongue: protein, fat, and above all flavor

Tongue consists mainly of muscle and some fat. It provides high-quality protein, as well as vitamin B12, iron, zinc, and selenium. In short, it does not stand out for extreme amounts of micronutrients, but it is filling and provides a lot of energy. The texture is firm, but when prepared properly, tongue becomes wonderfully tender.

In Europe, tongue was mainly part of classical cuisine. Beef and veal tongue were slowly cooked and served with sauces such as Madeira sauce or tomato sauce. In Central Europe, tongue was also eaten cold, in thin slices, as a starter or on buffets. It was truly a delicacy.

Spleen: a source of minerals and B vitamins

The spleen receives little attention, but it is certainly interesting in terms of nutritional value. This organ is rich in vitamin B12, iron, copper, and selenium. Vitamin A is almost entirely absent, so unlike liver, you do not have to worry about too much retinol if you eat spleen more often during the month (or week). The flavor is also somewhat milder than that of liver.

In Europe, spleen is mainly eaten in certain regions. In southern Europe, for example, spleen was traditionally used in stews or served together with other organs during festive meals. Classic dishes with spleen are mainly found in Italian (Sicilian) and Georgian cuisine, such as the Sicilian sandwich “Pani ca meusa” (fried veal spleen on a sesame roll) and the Georgian “Kuchmachi” (a mix of offal, including spleen). Such regional dishes have usually remained local and never really spread beyond their area.

Lungs: distinctive texture and minerals

Lungs immediately stand out because of their texture. They are spongy, very different from other organs. In terms of nutritional value, they are low in fat, contain some protein, and provide minerals such as potassium, iron, and zinc. They even contain a small amount of vitamin C—which is quite unusual for an animal product. Because of their spongy structure, lungs are usually stewed.

In European cuisine, lungs, like spleen, are mainly found in regional dishes. In parts of Austria and southern Germany, lungs are used to make stews, often with sour sauces, and served with dumplings or bread. Such recipes once again show that people in the past truly used every part of the animal.

Testicles: protein-rich, but different

Testicles, or bull, ram, or lamb testicles, are part of traditional cuisine in many cultures. They consist mainly of protein, fat, and cholesterol, and also provide some vitamin B12, zinc, selenium, and phosphorus. You will not find such large amounts of vitamins in them as in liver, but they do contain important organ-specific building blocks for hormones and cells. (Cholesterol, by the way, has a minimal impact on blood cholesterol levels in most people, contrary to what was previously thought.)

In Europe, testicles mainly appear as a regional specialty. In Spain they are called “criadillas.” They are usually coated in breadcrumbs and fried, or added to a stew. In France they are called “animelles” (a name that was used for various soft organs) or “rognons blancs.” In North America they are often called Rocky Mountain oysters, prairie oysters, or calf fries, usually served as an appetizer with cocktail sauce. Other names include “huevos de toro” (Spanish/Latin American), “granelli” (Italian), and “kapura” (Hindi).

In terms of flavor, testicles are mild and the texture is soft, so they are often accompanied by herbs, butter, or a good sauce.

In summary

Organ meat is an excellent addition to a varied diet. Most varieties, a few of which we have highlighted above, are packed with micronutrients that are difficult to obtain from regular muscle meat. This will be familiar—and is certainly not unimportant—to people who have experience with paleo or carnivore-style diets. Precisely because it is so rich, it is important to pay attention to how much and how often you eat it, especially liver. Variety and portion size are also important. The European dishes mentioned above clearly show that organ meat was truly a fundamental part of the diverse national and regional cuisines of our continent.