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Offal & The Paleo Diet
Offal is the organs found in animals and includes the liver, hearts, brains and kidneys and these foods are not commonly consumed, which is the reason why they can be found at really low costs. Offal is not processed, so you know exactly what you are getting, which is not the case with many other foods. If you were to eat non-Paleo processed meat, like sausage rolls or chicken nuggets for example, you would usually be eating bones and other parts of animals which offer no nutritional benefits whatsoever.
As part of the Paleo diet, offal is encouraged as it is packed full of nutrients. The most nutritious is the liver, which is a good source of Vitamin A and the brain, which is rich in Omega 3. Offal also contains a lot of protein and iron, which is not only good for the functioning of your organs but is also good for making your appearance clearer and healthier.
The reason why the Paleo diet encourages the consumption of these organs is that they can offer a wide range of benefits to our health, including improving the immune system and staving off a whole host of illnesses which can result in someone with a poor diet. The point of the diet is to maximise the benefits of the foods we are eating, so even if they don’t seem like the kind of foods you would like, it is well worth giving them a try.
Offal is known as a super-food and although many of us wouldn't usually choose to eat these foods, the number of people buying these has increased in recent years. We are becoming a lot more educated in what foods are beneficial to our bodies and even though offal may not be the most tantalising of choices, the potential benefits make them an important choice as part of our daily diets.
If you are following the Paleo diet, it is important to include offal as it will make a substantial difference in how you look and feel. If the thought of eating these kinds of foods makes you feel a little queasy, there are many ways you can incorporate them into your meal, without even tasting them. You will be surprised at how quickly they become part of your daily routine and these super-foods will set you up for the rest of your life.
We all love a good curry and you can easily make this using offal without really having to taste them. You can add plenty of flavours to your curry which will disguise the texture, if this is off putting to you. If you are on a tight budget, offal is the ideal food to add to your diet, without stretching your budget but ensuring you enjoy the health benefits.
You may even wish to add your offal to a tasty stew or soup and by introducing plenty of other ingredients; you won’t really know the difference from your usual meals. You may even find that after time you start to enjoy the taste of offal on its own. If you have children and want them to enjoy the benefits of the Paleo diet, you should try and add offal to their meals, as it will help to improve their immune system and they will get used to the taste from a young age.
The most nutritious is the liver, so if you choose only one as part of your diet, this should be it. It shouldn't take long to start noticing the health benefits of offal as part of your Paleo diet and you will also find improvements in the appearance of your hair and skin.
With offal, it is even more important than usual to ensure the meat is of the very best quality, ideally organic and grass-fed or pasture raised.
The best animals to consume your offal from are goat, sheep, buffalo and horse and you should be able to pick these up from your local butchers.
Do you use Offal in your cooking? What are your favourite types – and recipes? Share below!
10 Fascinating Things You Didn’t Know About Offal
You’re read about how offal is a true superfood, packed with nutrients. Perhaps you use it regular in your cooking, maybe you've tried my chicken liver pate recipe? Here are ten little know facts about organ meats…
1. There are two types of offal, red offal and rough offal. Red offal refers to the parts of the animal above its diaphragm, such as the heart, lungs, spleen, ox tail, skirt, sweetbread and gullets. Rough offal is the name given to the parts of cattle from the rumen area, i.e. intestines, tripe, heads and heels.
2. The liver of Polar bears is very dangerous to humans, being far too high in Vitamin A. Indigenous populations never eat Polar bear livers. Seal livers are equally toxic.
3. Similarly the internal organs of the fugu pufferfish are very toxic – and if not prepared properly can be fatal.
4. Skirt (i.e. onglet steak or hanger steak) gets it’s unique savory taste from it’s close proximity to the diaphragm and kidneys.
5. Sausage skin is traditionally made from the intestines of sheep, pig or ox.
6. Demand for offal is far greater in the winter months, whilst in the summer relatively little is sold – this makes the summer months a good time to get cheaper prices.
7. Whilst the term offal used to just refer to the entrails, it is now taken to mean all of the insides, abdominals and extremities. The terms “organ meats” and “variety meats” are also used instead of offal.
8. The word “offal” comes from “off fall”, and literally refers to the pieces of the animal that fall away as the carcass is butchered.
9. Offal from birds is known as giblets.
10. If you find the taste of offal a bit much (and tolerate dairy), try soaking it in milk overnight before cooking it.
What do you think of offal? Do you eat it regularly – and what is your favourite type?
Why Organ Meats (Offal) Deserve a Place in Your Paleo Diet
Offal — also known as organ meats — might not be the most glamorous part of the animal, but it’s arguably the most nutrient-dense. Traditional cultures around the world have always prized organs for their ability to support strength, fertility, and long-term health. In a modern Paleo diet, organ meats are one of the best ways to boost your intake of hard-to-get nutrients like vitamin A, B12, iron, zinc, and CoQ10.
From liver and heart to kidney and tripe, each cut offers its own nutritional benefits. Liver, for instance, is sometimes called “nature’s multivitamin” due to its incredibly rich nutrient profile. Heart is a fantastic source of CoQ10 and taurine, while kidneys are packed with selenium and omega-3 fats (especially when grass-fed).
Many people are put off by the taste or texture of offal, but there are ways to ease into it. Try blending a small amount of liver into mince, slow-cooking heart in stews, or using chicken livers to make a creamy pâté. You can also check out my recipe archives for more approachable ways to incorporate offal into your meals.
Eating nose-to-tail isn’t just nutritionally wise — it’s also more sustainable. By eating the whole animal, we honour traditional food systems and reduce waste.
How to Source Quality Offal in Australia
Finding high-quality organ meats can be easier than you might think. While most supermarkets stock chicken livers, beef liver and occasionally ox heart, your best bet is to speak directly to your local butcher. Butchers often have a range of organ meats available on request, including items like tongue, kidney and tripe, which are rarely displayed in-store.
Farmers markets can also be a good source, particularly for pasture-raised and organic varieties. Look for suppliers who raise grass-fed animals without synthetic hormones or antibiotics, as these tend to produce more nutritious and better-tasting offal.
Some online meat delivery services also cater to Paleo and nose-to-tail eaters by offering mixed offal packs, frozen liver slices and even organ meat sausages.
Storage Tips for Organ Meats
Because offal is more perishable than muscle meat, it’s best to use it within 1–2 days of purchasing if fresh. If you're not ready to use it straight away, freezing is your friend. Slice liver into portions before freezing to make it easy to defrost only what you need.
Always store offal in an airtight container or vacuum-sealed bag to avoid strong smells in your fridge. When properly stored, most organ meats will last 3–4 months in the freezer without losing quality.
If you have a dehydrator, some organ meats like liver or heart can even be turned into jerky or pet treats, minimising waste and making them portable.
Traditional Uses of Offal Around the World
Cultures across the globe have celebrated offal for centuries. In Scotland, haggis is a national dish made from sheep heart, liver and lungs mixed with oats and spices. In the Philippines, dishes like dinuguan use pork blood and off-cuts to create hearty, savoury stews.
In France, pâté and terrines showcase the delicate richness of liver, often blended with herbs and brandy. Meanwhile, Mexican cuisine makes use of tripe in dishes like menudo, a popular hangover cure.
These dishes reflect a deep-rooted respect for the animal and a tradition of resourcefulness, values that align closely with Paleo principles.
Offal for Specific Health Benefits
Different organ meats offer unique health benefits, depending on your needs:
- Liver: Extremely rich in vitamin A, iron, and B vitamins. Ideal for energy, immune support and hormonal health.
- Heart: High in CoQ10, an antioxidant that supports cardiovascular health and energy metabolism.
- Kidneys: A good source of selenium, which is vital for thyroid function and detoxification.
- Sweetbreads: These are actually the thymus or pancreas and are considered delicacies in many cuisines. Rich in collagen and healthy fats.
- Tongue: A tender, fatty cut that’s rich in zinc and iron — great for boosting the immune system.
If you’re deficient in iron or B12, incorporating even a small amount of offal into your diet can make a noticeable difference in your energy levels and overall well-being.
Overcoming the “Ick” Factor
If you didn’t grow up eating offal, it’s understandable to feel hesitant. Start small and ease your palate into it. A few tried-and-tested tips:
- Mince heart or liver and mix into meatballs or burger patties (use a 4:1 ratio of mince to offal).
- Use strong flavours like garlic, ginger, cumin or smoked paprika to balance the taste.
- Try slow-cooking cuts like tongue or cheeks — they become incredibly tender and mild.
- Pair with familiar sides like mashed cauliflower, roast sweet potato or simple salads.
Just like learning to enjoy bitter greens or fermented foods, offal is often an acquired taste — but one worth acquiring.
Supporting Sustainability with Nose-to-Tail Eating
Choosing to include offal in your meals is a powerful step towards a more sustainable diet. When only prime cuts are consumed, much of the animal is wasted. By enjoying the whole animal, we reduce pressure on food systems and lessen environmental impact.
It’s also more respectful of the life taken to provide nourishment. In traditional cultures, discarding organs would have been unthinkable. Embracing nose-to-tail eating can help reconnect us to the origin of our food and encourage more mindful consumption.
Is Offal Paleo-Friendly?
Absolutely. If you follow a Paleo or ancestral diet, offal is one of the most authentic foods you can eat. It was prized by hunter-gatherer societies for its ability to promote fertility, resilience and endurance.
It’s also incredibly cost-effective compared to prime cuts — making it an ideal option for Paleo eaters trying to stick to a food budget while maximising nutrient density.
If you're looking to supercharge your meals with real food, offal deserves a regular spot on your plate.
Whether you start with a simple chicken liver pâté or a slow-cooked beef heart stew, there are so many creative ways to enjoy these overlooked cuts. With the right preparation, offal can become not only tolerable but delicious — and a true superfood for the Paleo lifestyle.
Have you tried organ meats on your Paleo journey? Share your favourites in the comments — and don’t forget to give them a go next time you’re planning your weekly meals.
