The Easiest Ways to Add Offal to Your Diet — From a Nutritional Sciences PhD

Do you find beef liver nutritious…but not very delicious? You’re not the only one in that boat. Eating organ meats (offal) is one of the best ways to add nutrient density to your diet but these foods are often avoided because of their strong flavors and are not straightforward to cook.

Fortunately, there are some easy ways to incorporate organs in your diet by using a “Trojan Horse” approach. I have compiled a list of my top 5 tips to almost effortlessly start consuming more organs. Not sure if you want to

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Let me introduce you to Eastern North Carolina Fish Stew. I remember eating this stew often while growing up on the coast of eastern NC. I didn’t think much of it then, but now I recognize the culinary and cultural significance of this dish and I am excited to eat it every time it is in front of me in all of its piping-hot glory. It’s especially good on cold nights. In fact, it has become semi-tradition for my family to prepare this on Christmas Eve for a warm post-church service meal.

Eastern NC fish stew is simple and delicious in a way that is difficult to imagine until you try it. In fact, the simplicity of fish, potatoes, and eggs cooked together in broth is why this stew ascends the sum of its parts. This simplicity also lends to why Eastern NC fish stew is a shining example of the evolution of highly localized American cuisine over the past 100–200

When we think about what dictates our food choices, what crosses most of our minds is probably some combination of flavor, nutrition, and price. We love eating the foods we enjoy, especially if we don’t have to pay too much for them. If they happen to also be nutritious, that’s the cherry on top. Organ meats (offal) have the potential to score well in all three of these categories, yet hardly any Americans eat organs.

Here, I want to explore this paradox and describe why I think organ meats deserve a place on your plate.

Why Americans do not eat organs

Organ meat consumption in the United States has drastically declined over the last 100–150 years. The reason for this is mostly related to the socio-economical stigma around them. For a long time, organs were considered “poor country folk” food. This idea probably solidified at the turn of the 20th century with the industrial revolution and the boom in meat production. Wealthier Americans were more interested in eating the prime cuts since they were seen as more refined, while the less fortunate would have consumed more organs out of necessity. …

I go through more flour in December than any other month of the year. There are just too many pies, cakes, and cookies to bake. Flour is perhaps the most important ingredient in many baked goods. It imparts flavor, provides structure to give rise and chewiness to bread, and holds together the butter in croissants. You may have noticed some flours are labeled as bleached or bromated. In this essay, I will describe what these labels mean and relevance to human health.

What makes white flour so white? Even refined wheat flour would be expected to have a slight yellow-brownish tint to it. Wheat flour is often treated with chemical agents to lighten its color and give baked goods a more white and refined appearance. This process is known as “bleaching” and many refined white flours on the market, especially cake flours, are bleached. …

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