Home | raw liver: why I added it into my diet along with a raw liver smoothie recipe

raw liver: why I added it into my diet along with a raw liver smoothie recipe

by Heather


I am fully aware that some of you will pass on reading this post, which is totally okay!  I know the thought of eating liver totally grossed some people out, so feel free to skip back and look at cute picture of my kids –> here.  But for those of you that are intrigued, as I was a few months, please read on!

Where did I hear about eating raw liver?

I fully attribute the initial idea of adding liver into my diet to the balanced bites podcast.  Then I did more research on Real Food Liz (this specific post) on the benefits of eating raw liver and thought that it sounded good to try adding in.  Why not?

I was ready to try it.  The next step was finding a good source of liver, which was super important to me especially since I was going to try it out raw.  Luckily I have a local grass fed beef farmer  (grass kickin’ farms) I purchase beef from time to time so I happily added a pound of beef liver to my next order.


Why eat liver?

Liver is a nutrient power house.  I think of it as nature’s true multi-vitamin.  Liver is high in super important nutrients like vitamins A, D, E, K, B12 and folic acid, and minerals such as copper and iron (source).

I chose to eat it raw because I was looking for a big energy boost from the high content of vitamin B12 which decreases when liver is cooked, and my preference taste wise was for it raw in smoothies after trying it both cooked and raw.

I know eating raw meats is controversial and especially for pregnant women, so I’m not here recommending you add it to your diet, pregnant or not. It was a personal choice I made knowing that after 14 days of the liver being frozen pathogens and such die off, so I felt safe eating it and feeding it to my children. I also use proper and safe food handling, which is important for all food preparation no matter the food you are choosing to eat.


How to include raw liver in your diet?

I did try a cooked beef liver and bacon paté recipe and managed down a few bites.  It was rough (although Zoe loved it).  So I’m sticking with the raw liver smoothies since they are easier to drink and the pronounced liver flavor can be masked, which I personally need at this stage in my liver eating life.  The first time I made a raw liver smoothie shot I stood over the sink gagging and holding back the reaction to vomit. No joke, it was pretty nasty to me.  Way too much liver in that first experiment.  Hunter thought that same first smoothie shot tasted funny and only had a sip or two, but Zoe… she devoured all of hers and all of Hunters!  I just love young kid palates.

To prepare the liver I defrosted the frozen liver quickly in warm water until it was soft, then just added it to a blender and blended until smooth.  I then poured the liquid liver onto a baking sheet with parchment paper to freeze and I cut it into manageable little chunks to add to my smoothies so that it would blend in nicely.  Pretty sure I waited another 14 days of it refreezing before using it.

Here’s a smoothie recipe that masks the liver taste pretty well for me.  The flavor isn’t 100% absent, but enough that the smoothie is enjoyable and the kids and I are getting the nutrient power house into our bodies little bits at a time.  I shoot for a raw liver smoothie once a week, but in reality we’re getting it just about 2-3 times a month.


Banana Peach Green Smoothie with Raw Liver 

Serves 2 (or 1 adult and 2 kids)


  • 1 cup coconut water
  • 1 cup fresh spinach
  • 2-3 tbsp frozen puréed liver
  • 1 cup frozen banana chunks
  • 1 cup frozen peaches


  1. Add the coconut water and spinach to the blender.  Blend on high until all the spinach is smooth and combined, then add the liver in and continue to blend until smooth again.  You want to make sure the liver is broke down before adding more items so you don’t end up with any liver chunks.
  2. Add the frozen banana and peach next, and blend until smooth.  Depending on your blender you may need to add a little more liquid to keep it going, or just scrape the sides a couple times to get the frozen chunks down to the blades.
  3. Once smooth and creamy pour into glasses and enjoy!

Note: I don’t keep any leftover smoothie for two reasons.  Zoe devours any extra we have, and since I’m feeding us raw liver I want it to go from frozen into our bodies with no chance to warm up just for extra food safety.

Want to read more about why liver is awesome for you nutritionally?  Check out this post by Liz Wolfe for so much more info.

What do you think, would you try a raw liver smoothie?  Or are you running the other direction?


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Anna February 22, 2016 - 3:12 pm

I’ve been looking for ways to “stomach” liver while I recover from autoimmune issues and this looks absolutely perfect. Thanks, Heather!

Heather February 25, 2016 - 5:29 am

Please let me know if you try it Anna! It’s been the easiest way for me to “stomach” it as well.

Morgan July 18, 2016 - 11:48 am

We do this almost every day, my wife, myself and our 4 year old daughter and we use a lot more liver, about 1/3 of a pound between us a day. It has been transformative. There are so many benefits that it would be hard to name them all. My wife had very low ferritin (6) and was pregnant so we had to do something drastic. She is now, about 3 months later at 55. We feel like it’s this secret that we kinda hope stays that way so that liver doesn’t become expensive and hard to find. Fortunately there are so many people saying not to do this.

Brandon August 27, 2018 - 2:33 am

I’m not sure if the spinach will have an affect on the vitamins but it may have an effect on any minerals in the liver. Oxalates are found in spinach I believe which are an anti nutrient that ruins absorption of minerals.

Heather September 4, 2018 - 5:25 am

Thanks Brandon!

David May 26, 2019 - 6:24 pm

Hi. Curious how you cut the liver after it was frozen? I do the frozen raw liver in my smoothies about 2 oz of meat frozen in my smoothies. But havent found a good way of freezing it. I have done the messy way of cutting the meat thawed into 2 oz chunks then freezing, then of course they all freeze together and its a choir breaking them apart. lol. So you blended them, put them on parchment on a baking sheet froze, then once frozen, cut them? after they thawed or while frozen?

Heather December 10, 2019 - 9:21 pm

Cut while frozen – takes a lot of muscle!

Kayla January 20, 2020 - 2:33 am

I just started doing this, and once I cut the frozen pureed liver into squares I then layer them between waxed paper so they’re super easy to use, no chance of sticking together. I cut about 2″ squares just for portioning sake (aiming for around 1oz each), but then I cut those squares smaller just before I puree it. Loving the raw liver smoothie, but I do a much smaller volume with just raspberries, water, vanilla, and a bit of cream or coconut milk/cream. Right now it’s just for me, although my teens and husband have tried it and not gagged 😉

Leah Swelfer January 4, 2022 - 10:46 am

If you throw the raw liver in the smoothie frozen with frozen fruit . It keeps the smell and taste of liver to a bare minimum. I would not thaw the liver. 🙂

Heather January 12, 2022 - 5:33 am

Thanks for the tip!


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