Beef liver is often called one of nature’s most nutrient-dense foods, and for good reason. It’s an exceptional source of highly bioavailable iron, vitamin A, vitamin B12, folate, choline and copper. These nutrients play essential roles in energy production, brain function, immune health and healthy red blood cells, hence supporting healthy ageing, energy, cognitive function and immune resilience.

Combined with roasted pumpkin, extra virgin olive oil and simple seasonings, this pâté transforms an incredibly nutritious ingredient into a smooth, flavoursome spread that’s easy to enjoy as part of a balanced diet. Spread it on wholesome bread or serve it with fresh vegetables for a simple meal packed with goodness.

Roasting the pumpkin adds natural sweetness that balances the rich flavour of the liver, while apple cider vinegar and Dijon mustard brighten the pâté without overpowering it. Cooling the liver in its cooking liquid helps retain moisture, producing an exceptionally smooth texture.

Ingredients:

500g beef liver

1 small onion, sliced

2 cloves garlic, finely grated

200g pumpkin, roasted

1 tsp salt, pepper, cayenne

30ml olive oil

1 tbsp vinegar

1 tsp Dijon mustard

Extra Virgin Olive Oil to seal the surface

*2 x 250ml sterilised glass jars with lids

Method:

1. Place the liver in a saucepan, cover with cold water and bring to a gentle simmer. Cook for about 10 minutes, or until just cooked through.
2. Leave the liver to cool in the cooking liquid. Drain well, then finely grate.
3. Meanwhile, lightly spray a frying pan with olive oil and gently cook the onion until soft and translucent.
4. Add the grated liver, onion, garlic, roasted pumpkin, salt, pepper, cayenne, olive oil, apple cider vinegar and Dijon mustard to a food processor. Process until smooth and creamy. Taste and adjust the seasoning if needed.
5. Spoon into sterilised jars and smooth the surface. Pour a thin layer of extra virgin olive oil over the top to help preserve freshness. Seal and refrigerate.

Serving suggestions

Delicious served with:

• homemade gluten-free sourdough,
• cornichons or baby gherkins,
• marinated olives,
• pickled red onion,
• cucumber slices,
• fresh parsley or microgreens.

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