Organ Eating Basics
How to Start Eating Organ Meats (Without the Weird Taste)
+ Step-by-Step Guide & Smart Blends
Why Organ Meats Matter
Organ meats are among the most nutrient-dense foods on the planet—and they deserve a spot on your plate. According to nutrition reviews, organ meats like liver, heart and kidney out-perform muscle meats for B-vitamins, iron, zinc, choline and other nutrients.
Here are some specific benefits:
Hormone Health: Organ meats provide fat-soluble vitamins (A, D, E, K), zinc and selenium—key building blocks for hormone production and regulation. The liver in particular supports hormone metabolism and detoxification.
Thyroid & Adrenals: Nutrients like selenium and iodine (found in quality organs) support thyroid function. Vitamin C & B-vitamins help adrenal glands producing stress-hormones like cortisol.
Energy & Vitality: Just a 100 g serving of beef liver offers 29g+ of protein, B12 (2715% Daily Value), copper (1588% DV), vitamin A (1048% DV) and more.
Liver & Metabolic Health: Given liver’s rich content of B-vitamins, iron, copper, choline and antioxidants (which are all co-factors in detoxification, mitochondrial energy metabolism and lipid handling), it is uniquely placed to support metabolic vitality.
Immune Support: Organ meats are rich in zinc and vitamin A, both critical for immune function.
Bottom line
If you’re serious about vitality, hormone balance and energy, organ meats aren’t optional—they’re strategic.
How to Start Eating Organ Meats (Step-by-Step)
Making the plunge into nose-to-tail eating doesn’t mean going full-on organ feasts overnight. Like any new habit, sustainability can come from starting small and building up.
Here’s a simple, phased approach.
Step 1: Start with Blends, Powders, or Supplements
If you’re new, the easiest entry point is to blend or supplement. Freeze-dried organ powders let you get the nutrition without the texture or taste hurdle.
Try mixing a scoop into a smoothie or high-protein snack — it’s the least “offensive” way to get started and, in my opinion, one of the most convenient.
💪 Try: Organised Protein Blend (code: BAE10) — high-quality, great amino profile, and a completely inconspicuous flavor.
Example: 2 tablespoons Organised Protein Blend , cottage cheese, milk and other desirable add-ins. (see my Overnight Muscles recipe below.)
This blend delivers organ-derived nutrition without the weird taste — so you can get comfortable before diving into full prep mode.
Alternatively, if powders aren’t your thing, capsules like Perfect Supplements Beef Organs (code: BAE10) are a great start too. I just prefer not taking pills.
Step 2: Upgrade to Premade Blends
Once you’re comfortable supplementing, the next step is to integrate premade blends that combine ground organs with muscle meat.
My go-to? The Vitality Blend (code: BAE10) — a mix I personally created with White Oak Pastures. It’s nutritionally balanced, flavorful, and mild enough for anyone new to organ meats. This custom blend is made up of: 90/10 ground beef (70%), Beef Liver (10%), Beef Heart (5%), Beef Spleen (2.5%), Beef Kidney (5%), Beef Fat (7.5%).
You can make burgers, tacos, or meatballs just like you would with ground beef — but with amped-up nutrition for performance, recovery, and energy.
I always keep this blend in my freezer, especially for lower-energy weeks (menstrual days), busy travel periods, or training phases. It’s super easy to just toss ground beef in a skillet and 5 minutes later you have some of the most nutritious food on your plate!
Other good options include Primal blends or Caveman blends (like the one from Shirttail Creek Farm - code: BAE10). I’ve tried plenty of these blends and the ones I recommend are well balanced and not overly strong or metallic.
You can also check out this video on how to start eating organs by mixing premade organ blends (like the ones above) with regular ground beef—a simple next step to ease in.
Step 3: Explore Whole-Organ Eating
Even if you stop at steps 1 and 2, you’re already getting incredible benefits from organ-based nutrition. But if you want to go deeper—or you’re a hunter wanting to make the most of your harvest—it’s time to get hands-on.
Start simple and introduce one organ at a time, I recommend the below:
Heart:
Mild, lean, and steak-like. Sear simply with salt and pepper. In my opinion, it’s the best “gateway” organ for beginners since it doesn’t have much of a distinct flavor. Many people start with liver because of its nutritional reputation and because it feels a little less intimidating—but honestly, heart and liver are a tie for me when it comes to where to start. Check out my YouTube video for three easy ways to prepare heart.
Liver:
The ultimate powerhouse—rich in vitamins A, B12, iron, and folate. Start with about 1 oz per day, cooked gently (light sear or quick sauté) to preserve nutrients. If your sourcing is exceptional, you can also try it raw. See my YouTube tutorial for how to prep and handle liver safely.
Tongue:
Don’t be intimidated—it’s tender, flavorful, and surprisingly easy to prepare once you get the hang of it. Find my Beef Tongue Tacos recipe here.
Kidneys, Spleen, Pancreas, Adrenals:
These are more advanced, even for seasoned eaters. Introduce them slowly, or use balanced organ blends like the Vitality Blend or Old World Blend (code: BAE10) from Northstar Bison to get the benefits of multiple organs in one approachable mix—without having to cook or prep each individually. You can also check out my video here where I break down some of these other organ meats and how to prep them.
Step 4: Whole-Animal Sourcing
Buying from whole animals isn’t just for homesteaders — it’s one of the smartest, most economical ways to eat nose-to-tail. It saves money over time, supports regenerative farmers directly, and gives you access to nutrient-dense cuts (like organs) that don’t always make it to the grocery store.
When you buy part of an animal — like a ¼, ½, or even 1/16 share — you’re literally investing in a single, well-raised cow from a farm you can trust. This approach ensures traceability (you know exactly where your meat came from), and often allows you to customize your box with the cuts and organs you want. Buying beef in bulk not only supports your wallet — by lowering the cost per pound over time — but also supports the farmer, providing them with valuable up-front investment to continue raising animals the right way.
Side note: all of the farms featured in my favorites meet this same traceability standard — it’s one of the main reasons I recommend them. Even if you order à la carte, you can be confident that these farms deliver exceptional, transparent, and ethically raised meat straight to your door.
Pro tip: When ordering, ask your farmer or rancher if organ meats can be included in your share. Many farms will happily add liver, heart, kidney, or even bones for broth at no extra charge — especially if you request it upfront.
A great place to start if you’re new to this approach is Shirttail Creek Farm’s 1/16 Grassfed Beef Package. It’s the perfect entry-level “cow share,” giving you a manageable variety and quantity to store at home — plus a built-in 14% discount when you buy bulk and my code will give you an extra $10 off! (code: BAE10)
Here’s what’s included:
15 lbs Ground Beef (reg, caveman, or a caveman reg split option)
5 lbs Roasts – Chuck, Brisket, Sirloin Tip/Picanha, Tri-Tip, or Round Steak (depending on availability)
5 lbs Premium Steaks – A rotating mix of Ribeye, NY Strip, Sirloin, and Tenderloin Filet
All Shirttail beef is 100% grass-fed and finished — no grain, no pesticides, no sub-therapeutic antibiotics, no growth hormones, and no mRNA vaccines.Their cattle thrive on natural forage diets, as nature intended.
What I love most about this type of sourcing is the integrity and transparency — you’re getting meat from one cow or one herd, not a mix of multiple industrial sources. You can literally trace your food back to a single farm, which means higher nutrient density, better flavor, and a relationship with the people who raise your food with care.
Step 5: Source Wisely (and Comfortably)
Quality sourcing matters more than anything.
On my Favorites Page, you’ll find farms I’ve personally visited and trust—clean, transparent, traceable, intentional operations focused on animal welfare and regenerative practices.
If you choose to try organs raw (especially liver or heart), sourcing is everything. Raw organs from grass-fed, pasture-raised farms maintain peak nutrient levels—and often have a surprisingly mild flavor. I’ve eaten raw organs from these trusted farms for over four years with zero issues—because they truly care about their process and purity.
How Much & How Often
When it comes to organ meats, it’s not about eating a lot—it’s about eating them consistently and in balance.
Liver: Aim for about 5 oz per week. Liver is extremely nutrient-dense—think of it like nature’s multivitamin. Because it’s so concentrated, a little goes a long way. I like to treat it like a daily supplement: about 1 oz per day or a few ounces spread throughout the week is plenty to reap the benefits.
Heart: A rich source of CoQ10, supporting cardiovascular and cellular health.
Because it’s technically a muscle meat, it’s more flexible in your rotation: 6–8 oz once a week is a great starting point.
Tongue: This one surprises most people—it’s rich, tender, and higher in healthy fats and collagen than other cuts. It’s also loaded with B12, zinc, and iron. Because it’s more calorie-dense, cooking a toungue once or twice a month for a meal for the family is plenty. It’s best boiled first before peeling, then sliced thin for tacos, stir-fries, or simple seared servings.
Other Organs (Thymus, Pancreas, Adrenals, etc.): If you are adventurous, stick to a few oz a month for these. Some (like kidney and spleen) can be eaten raw if sourced cleanly, but other—such as pancreas or adrenals—should always be cooked (boiled or sautéed)
💡 Tip: I have a delicious Sweetbreads (Pancreas + Thymus) recipe in a previous Holiday Menu that’s a great introduction to these more advanced cuts.
Rule of Thumb: The smaller the organ, the smaller the portion. (Trust me—I learned that lesson the hard way with adrenals!)
Easy Recipe to Start
🍎 Cran Apple Pie Overnight Muscles (Low-Fat, Animal-Based — No Cook)
Here’s a simple, no-cook way to add organ nutrition into your daily routine—without any strong taste or prep time.
Ingredients
1 scoop (2 tablespoons) Organised Protein Organ Blend Powder (code: BAE10)
1 cup low-fat cottage cheese
1 cup low-fat milk (or milk of choice)
1 tsp cinnamon
¼ apple, finely chopped
2 tbsp maple syrup (optional, for light sweetness)
¼ cup crunchy dried fruit (I used freeze-dried cranberries)
¼ cup cacao nibs
2 tbsp grass-fed gelatin (code: BAE10)
Pinch of sea salt
Optional: dust with cocoa or nutmeg
Gelatin Prep
Since this recipe is a spin on overnight oats (just way healthier), the gelatin gives it that thick, satisfying texture.
In a small cup, sprinkle 2 tablespoons of gelatin over 1 cup of cold water. Let it bloom (absorb the water) for about 5 minutes until thick and spongy. Then transfer it to a small pan and gently heat with your choice of liquid — I used my milk, but water works too — stirring until the gelatin fully melts. Do not boil. Let it cool slightly to prevent it from gelling before mixing into your base.
Apple Prep
If you prefer to keep this no-cook, simply chop the apple and mix it in fresh for a crisp bite.
Or, for a warm and cozy flavor, sauté the chopped apple with cinnamon, a pinch of salt, and a splash of water for 3–5 minutes until soft and lightly caramelized. Add a drizzle of maple syrup if desired, then let it cool before mixing in.
Assembly
In a bowl or jar, mix together cottage cheese, organ/protein powder, and the dissolved gelatin until combined.
Stir in cinnamon, and maple syrup.
Fold in the cooled apples and dried fruit.
Top with cacao nibs and a dusting of cocoa or nutmeg.
Cover and refrigerate overnight (or at least 4–6 hours) to thicken and chill.
In the morning, top with extra apple slices or a sprinkle of cinnamon if desired.
This high-protein, low-fat recipe makes it easy to start incorporating organ nutrition—without having to cook or handle raw organs.
For more recipes and ways to weave ancestral nutrition into everyday meals and holiday menus, visit my YouTube channel, check out my Holiday Menus, or follow along on Instagram!
Safety, Considerations & When to Use Caution
Organ meats are incredibly nutrient-dense, and for most people, they’re safe and highly beneficial. There aren’t major risks to including them in your diet — it’s more about finding what works best for you.
That said, certain individuals (for example, those with specific health conditions like iron overload or gout) may want to be mindful of portion size or frequency.
Takeaway: Choose high-quality sources, enjoy them in moderate amounts, and adjust based on your personal health and how you feel. Organ meats should support your wellness — not stress it.
Final Thoughts
Eating organ meats doesn’t have to mean dreadfully strong flavors or intimidation. When done right—slowly, wisely, and with quality—they transform your vitality, hormones, and overall health.
Start with a blend approach, supplement smartly, move to whole organs, eat consistently—and source intentionally.
If you’re ready to take your nutrition to the next level and build a strong, nutrient-dense foundation, I’ve got you covered. My Animal-Based Guide walks you through how to include organ meats, complete with example meal plans, tips for balancing your intake, and dives further into all the benefits.
Don’t guess—get the guidance you need to make organ meats work for your health. Grab your guide today!
