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Messages - chromagnumman

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Recipes and meal photos / Quick Beef Heart with a pan sauce
« on: August 02, 2012, 12:53:39 PM »
Beef heart. Even organic Grassfed beef heart is cheap. In Canada, I can get a whole grassfed beef heart for about $4.00. A whole heart is enough to stuff 2 people or generously feed 3. It is very lean, loaded with Iron and other nutrients. Since I am too lazy to type up all of the nutrients, let me quote another foodie.

- Beef heart has very concentrated levels of CoQ10, B vitamins, folic acid, Selenium, Phosphorus, Zinc, and Amino Acids that help burn fat, store energy and boost stamina and endurance.

-More on CoQ10 in beef heart: it is highly protective against cancer and is found only in animal foods. CoQ10 is a substance present in every cell in the body and essential for cell production, we need a lot for good health and can get 40% of our daily requirement with 1 serving of heart. It protects our heart, improves problems with our gums, and has an affect on many different diseases (read more about CoQ10.)
Pan Sauce
So what is a pan sauce anyways? When you sear protein in a stainless steel pan, you get that pain in the butt brown crap that sticks to the bottom of the pan. That brown stuff is called fond. Fond is protein that has undergone the maillard effect (i.e browning). It is super don't you dare break out that green scrubby pad to clean it off. Make a pan sauce instead, it makes cleanup easier! 

Basic method of making a pan sauce:
1) Sear off seasoned meat.
2) Reduce heat, add some fat to the pan. Add aromatics (garlic, onions etc)
3) Deglaze pan with wine and stock (i.e pour the liquid in, and scrape the brown bits off the pan with a wooden spoon) If you are using gas, remove the pan from the heat if you are using wine (unless you want to lose your eyebrows). Add some creme fraiche if you do dairy.
4) Reduce volume to 1/3 until it thickens. Add a pan of butter. Taste, and season with s and p
Total time. 3-4 minutes.
Results in a silky smooth, intense, complex flavour sauce.   

So why WOULDN'T you eat beef heart? I would imagine it is because you don't know how to cook it, or you are scared of it. Well let me tell you something; It is delicious, easy to cook, and QUICK to cook.  Go ahead, give it a go and see how you like it. After all, you're only on the line for $5.

- Half a beef heart, cleaned of ligaments and connective tissue. (The white stuff)
- Salt and Pepper
- Fat for rubbing heart.
- Scoop of Fat
- 1/2 cup of QUALITY  no crap-added Chicken or beef or venison stock (see my post about bone broth)
- 1/2 cup of Wine or 2 tbs of Balsamic vinegar.
- 1/2 medium onion, diced
- Handfull of mushrooms (use crimini instead of white if you can find them. Crimini are also known as brown mushrooms)
- 1 clove garlic, minced-
- A scoop of creme fraiche or full fat yogurt (if you do dairy). I eat fermented dairy but not milk.

- 2 tbs of olive oil
-1 tbs of balsamic or lemon or lime or white wine vinegar.
- salt and pepper to taste
- a squeeze of mustard.

1) Heat a stainless steel pan (not teflon or cast iron) on medium-high until droplets of water dance.
2) Season your cleaned heart generously with salt and pepper. Rub some tallow or coconut oil on both sides.
3) Cut some shallow cross hatches on the heart. This prevents it from curling.
4) Sear each side of the heart for 2-3 minutes until brown. The middle of the heart with be very rare. This means it will be tender and not too chewy/tough. Set aside and cover.
5) add a pat of butter/ghee or fat. Add onions and mushrooms. Cook until slightly brown. Add garlic stir until fragrant
6)  Add liquid, including the creme fraiche, scrape the bottom of the pan with a wooden spoon. Reduce volume until sauce is thickened.
7) While sauce is reducing, plate up some spinach or arugula, or water cress. Mix the dressing.
7) Slice the heart across the grain on a bias (angle), top with pan sauce.  Serve with some fresh greens with a simple lemon/tart vinaigrette.

This should take less than 15 minutes. The resulting dish is rich, flavorful, amazingly beefy and filling. I eat heart once a week.

You can also ask your butcher to grind the heart up. You can mix it in with ground beef and no one would be the wiser.

Research / Re: obesity costs
« on: July 22, 2012, 12:22:54 AM »
On another track, I live in Canada where there is "free" health care for every Canadian citizen. It drives me up the freaking wall that I pay the same amount of tax towards health care as someone who chooses to make poor nutritional choices (or smokers for that manner) . I visit the doctor once a year for a yearly physical exam and prostate (yuck) exam. I whole heartedly feel that there should be a tax added on junk food. The tax collected from junk food should go directly to subsidizing fresh produce (and health care). This has been labeled as a "fat tax", which is unconstitutional.

Maybe if there was a body composition surcharge for cardiovascular and circulatory related visits at the hospital for smokers and obese. The burdens of obesity should not be heaped on the backs of the skinny.  Obviously, there are cases where there is a genetic problem that you can't overcome with diet.

As an aside, it is possible for a "skinny person" to be obese. I know quite a few sedentary skinny people. They have small waists, but negligible muscle mass. Their body composition is still upwards of 25%. Guess what, they are at risk for diabetes and heart disease!   

Not to hijack the thread, but this is a neat article.

Research / Re: obesity costs
« on: July 22, 2012, 12:05:01 AM »
Both BMI and waist-to-hips ratios are crude proxies for the actually relevant variable: body fat %. I'd argue that measuring body fat % with a caliper being operated by a trained specialist would be the best option.

Even trained professions are lucky to get +- 5% accuracy with skin fold calipers. Most often, fitness professionals get +-10% (according to my sport physiology text book).  The formulas that go along with the skin fold caliper testing are derived from hydrostatic body composition testing (aka the dunk tank). Even variations across individuals affects skin fold testing. Some people tend to deposit fat  one area more than another.  Using different sites for skin fold testing on a single individual can yield results that are unreliable.

At the end of the day, the only true reliable method of measure fatness is by using a hydrostatic body composition tank, even pinching an inch with a caliper is a crude proxy. My original post was about BMI being unsuitable as a health predictor on anyone with muscle mass and that hip-to-waist was a more reliable predictor of HEALTH not fatness.

 Don't forget though, that the hip to waist ratio is a predictor of cardiovascular disease risk and overall health, not of fatness. It looks at where the fat is, and assigns a designation based on that. The WHO (world health organization) suggests that a person with 40% body fat deposited mainly on the hips (pear shape) is more healthy than someone with 40% body fat deposited mainly on the abdomen. Think pear-shape = good. Apple shape (beer belly) = bad.   

Research / Re: obesity costs
« on: July 21, 2012, 11:46:33 PM »
Even the hip-to-waist ratio isn't infallible. I have a very short torso and long legs and arms. I have less than an inch between the top of my pelvis and the bottom of my ribs, ie no room for a "normal" female waist - my internal organs have to go somewhere! In Australian sizing, I'm size 14 bust, size 15 waist, size 11 hips. According to hip-to-waist ratio rules, I'm unhealthy, but my BMI is about 21. Hard-and-fast rules don't work - you have to look at the total picture for each individual.

There will always be exceptions to the rule. As usual, the application of good judgement and interpreting what the measurements mean is very important. What I meant to say is "While hip to waist ratio is not ideal, it is still a better predictor of CVD (cardiovascular disease) than the BMI." Obviously across an entire population,  there will be sufficient variation in anthropometry (body composition and shape) that one method will not suit every individual. At least with hip to waist it tries to account for the location of fat deposition as opposed to strait fatness. It is a step in the right direction and muscle mass doesn't screw the results. The major downfall to the BMI is that it doesn't account for the presence of substantial muscle mass. 

Research / Re: obesity costs
« on: July 20, 2012, 06:51:16 PM »
I'm obese according to the BMI. I have a BMI of 32...with a waist size of 31 inches. Go figure.

BMI shouldn't be used as a predictor of insurance premiums, it doesn't account for muscle mass in the active/paleo community. I'm 5'5, weigh 180 lbs, which gives me a BMI of 30 (obese). If BMI were used in my case, i'd have to pay extra insurance for having a high level of muscle mass. Go figure.

BMI IS however sufficient for the average sedentary North American (arm chair jockey).

a much more accurate predictor of obesity is the hip to waist ratio. It looks at fat distribution across the body.  Increased levels of fat around the abdomen is less healthy than fat around the hips. It has to do with forcing the fat closer to organs and impeding their function. Estrogen, the female hormone, tends to cause fat deposition around the hips before the stomach. This is in part the reason why obese women are less unhealthy than obese men.

Of the many NGO's that offer "science backed" advice, CSPI is my most despised.

CSPI are the ones responsible from forcing industry to switch from frying in animal fat to vegetable fat. They continue to harp on the fact that saturated fats clog your arteries...and they rarely if ever provide references to peer review unbiased research.

The tell people to eat low-fat tub margarine...instead of butter. *face palm* as well as drink non-fat milk. The higher fat content of full fat milk actually off sets some of the lactose's ability to spike blood sugar. Ah well.

Research / w...t....f....(Whats that Fat?)
« on: July 18, 2012, 04:52:59 PM »
For those of you not familiar with the fat 'science' and exactly what different types of fats are. This guy explains it pretty well.

Research / Re: Exerpt from fat-heads.
« on: July 18, 2012, 04:51:41 PM »
For the record, in case anyone wants to watch this fantastic movie in its entirety, it's called "Fat Head" (no 's' on the end) and you can watch all 1 hour, 44 minutes of it free on Hulu. If this movie doesn't piss you off, especially if you are of the age when all of this deceit, junk science, and government meddling was all the rage and ruining our diets and health, nothing will.

Thanks for the clarification on the title and the link. I 'downloaded' it from one of those sites lol.  I changed my post to reflect it.

Research / Exerpt from 'fat-head'.
« on: July 18, 2012, 03:27:16 PM »
Fat Head is an interesting comedy/documentary about fast food. This kind of thing angers me. Politicians have absolutely no business pushing food types.


Thanks to JayJay for the link to the full movie on hulu.

Food Journals / Re: Not losing weight
« on: July 18, 2012, 12:22:04 PM »
A couple of things you might consider.

1) Cavemen never, ever detoxed. They didn't need to.
2) You shouldn't do "detoxes". Think about it this way. Your body has a great over capacity in terms of liver function and kidney function. Your weightloss reversed and halted when you DID do a detox. If you insist on doing a detox, fast for a day or two then get back on the food.

Bowel movements. Common problem with paleo diet, especially to start. Eat some saturated animal fat, drink more water, eat more fibrous veggies. Try Metamucil (you can get a sugar free gluten free kind). I have heard that okra helps with bowel movements. The mucilage and fibre does wonders.

If you are only eating the above food, it is no wonder your body is rebelling. Increase your variety. 

What are you sauteing your greens with? What type of greens? Are you using powdered garlic?

Are you sure you have candida? Candida is yeast. Commonly, people have confused an unhealthy gut flora with candida. Try eating some home made sour-kraut. The beneficial pro-biotics will help recolonize your intestines and jump start your gut. It is likely that the detox you did messed with your colon bacteria. 

As for weightloss. The primary cause for you to not loose weight is when your metabolism goes into starvation mode. This can happen when you simply aren't eating enough food. You might consider adding some more protein and fat into your lunch. Consider making a paleo mayonaise and mix it with some canned salmon, red peppers, green onions, some nuts and seeds etc. Try liver pate on crudites. I posted a decent tasting liver pate recipe recently. 3-4 ounces of liver pate with veggies and a small piece of fruit is all I need for lunch, and I have an extremely active job with long hours. 

Consider increasing the variety of animals that you eat. Fish and lamb is great, but spread out to a good quality pork, beef and lamb. Eat the steak and lamb medium/medium rare.

You might also be feeling sluggish because you aren't getting enough carbs! If you are trying to avoid fruit, try some yam once and a while. Carbs are not bad per say, they just need to come in moderation and from the right sources.

As for the exercise. Something to consider. You have to use "energy" to make energy. Not to get all sciency, but fat metabolism is keyed closely with low intensity work outs. You need to stimulate the oxidative phosphortylation portion of your metabolism (low intensity aerobic). Unless you have an underlying metabolic disease, going for a brisk 10-20  minute walk once a day will do wonders for your energy levels. Just quick enough to raise your heart rate up, but slow enough that you can chat with someone . If energy is a problem, do it right after you eat dinner or lunch. Our bodies were designed to move, and they cannot function properly unless you intentionally build some movement into your life style. 

Depending on your situation, you might consider doing some simple weight lifting exercise. Just start with some soup cans and go from there. The more muscle mass you have, the more fat you'll burn when you exercise! Remember, don't overdo the exercise, otherwise that puts you into a calorie debt and makes you want to binge eat.

How much sleep do you get? When do you go to bed? What kind of quality of sleep do you get? Do you wake up refreshed feeling, or like you wish you could stay in bed. If you live in a place that doesn't get much sun, you might need some extra vitamin D. Also, exercise helps with sleep regulation and sleep quality.  Without sufficient amounts of sufficient quality sleep weight loss just won't happen.

Lots to think about, sorry for the novel. If you have questions, ask.

Recipes and meal photos / Re: Bone Broth
« on: July 18, 2012, 02:04:45 AM »
how long (at what heat) is too long for beef bones?

You really don't need much longer than 30 mins at 350F. Just enough to toast them. If they go much past a brown, your hooped.  I've had disappointing results toasting the beef bones for an hour at 400F. It is really trial and error. 350F for 30 mins seems to be the sweet spot. Much more, and you risk a nasty bitter flavor.

Recipes and meal photos / wtf Kohlrabi?
« on: July 17, 2012, 06:52:49 PM »
Kohlrabi, in the brassica family. Related to mustard, brocolli, brussel sprouts. Small spring kohlrabi taste like a sweeter brocolli stem. If you haven't purchased it before, because you were scared of how it looked, or because you didn't know how to cook it...Do This!

1) Preheat oven to 425F
2) Peel, and cut into 1/4" thick wedges/Fries.
3) Salt and pepper, coat with some melted animal fat.
4) Roast for 15 minutes, flip, roast for 10-15 minutes.

They come out browned, slightly crispy, and delicous.

You can also use kohlrabi in a delicious salad slaw.

1) Grated, peeled kohlrabi
2) Equal parts cabbage.
3) 1 apple, grated and mixed with a squeeze of lemon. (prevents browning)
4) Toasted walnuts, pecans, or almonds.
5) Fresh Mint and parsley leaves. Whole or chiffonaded (Rolled, and then sliced thin)

Zest of 1 lemon.
2 tbs lemon juice
3 tbs good olive oil
Salt and Pepper
1 clove of garlic, smashed and minced.

The salad is a real crowd pleaser and is a great change to traditional slaw. Serve it anytime you'd serve plain cabbage slaw.

Recipes and meal photos / Bone Broth
« on: July 17, 2012, 05:42:03 PM »
Bone Broth (Stock) is so very nutritious, a great source of chondroitin (for joint health), gelatin, and minerals. I could expound on the benefits of using HOMEMADE (not store bought) stock as part of weekly nutrition, but I won't. If you are interested, look it up. Bone broth plays a KEY role in the health and wellness associated with traditional diets as well as immune support. Besides, why throw out all those bones from our caveman diet when you can put them to good use? I never like to waste a good nutrient resource.

Stock Vs Broth?
Depends who you speak to. The french word bouillon, from the verb bouillir (which means "to boil",  means stock or broth.  So far as I know, most French cooks don't distinguish between stock and broth. Since I have a french background, I side with the Frenchies.  North American tradition suggests that stock is made from mostly bones and some meat whereas broth is made from meat. I find the semantics of language to be of interest, but that is just me!

Every bouillon I make is different, as I don't have an established recipe. I do go through a process though, and it always turns out something delicious and flavorful.

The Chinese, master stock makers, have a stock called "Banquet Stock/Broth". This is simply a mixture of different animal bones. Duck, chicken, pork, beef. They all get mixed together! If you have never considered doing this, please try it. Add in a small amount of star anise, garlic, all spice, a clove, and a some black pepper. The resulting stock is rich, complex, aromatically pleasing, and PERFECT for paleo wonton soup.

Tips for a good broth/stock/bouillon.

  • Don't use too much water. Just enough to cover the bones.
  • Use a variety of bone types. Leg, thigh, ribs. Make sure you get some cartilage and gristle in there as that is where the gelatin and chondroitin comes from.
  • Don't use raw bones. Roast your bones for 30 mins in a 350F degree oven. This will add more colour and flavour to your stock. As an aside, it also makes for a cleaner looking and tasting stock. If you use raw bones, you'll get a bunch of skum on the surface which you have to scoop off periodically. Since I am a lazy cook, I roast my bones so I don't have to scoop my stock
  • If you are making beef stock, DO NOT over bake your bones. The resulting stock will be bitter and foul. You have been warned.
  • Don't add veggies or leafy fresh herbs to your stock, keep it plain until you know what you are cooking.  Veggies add scum to the stock. If you are making a soup, add your aromatics for the last 30-60 minutes of simmer. If you make the stock plain with no veggies, you can always add those flavour in if you need them...but you can't take them away.
  • Don't salt your stock. You'll probably end up reducing the volume down. If you salt your stock, it'll get very salty. Salt before you serve, not when you are making the stock.
  • Never BOIL your stock, gentle simmer will do. You want your stock to have the occasional bubble rise up. If you boil it, your stock will be done sooner...but it turns into a murky mess. The boiling process emulsifies fats and proteins into the liquid and makes it cloudy looking. There is nothing nutritionally wrong with this, its just cosmetics. I eat with my eyes, so it matters to me. If a cloudy stock doesn't matter to you, go ahead and boil it.
  • Use a heavy bottomed pot with a tight fitting lid. The tight lid is important, as it controls evaporation. You don't want to have to keep topping it up every couple of hours. (i'm LAZY, remember?)

  • Roast bones at 350F for 30 mins
  • Fill your stock pot with just enough water to cover the bones with 1/2-1" of water.
  • Give your stock a couple of generous glugs of a nice vinegar. I use white wine vinegar, but any will do. If using chicken bones, don't use a dark vinegar. Balsamic flavor doesn't work that well with stocks, so avoid that. Let rest for 1-2 hours. This step is optional, but my personal opinion is that it helps dissolve some of the calcium from the bones. If you don't want to wait, still include the vinegar. You can use a slow cooker as well, but add boiling water instead of cold water. Most slow cookers wouldn't bring the stock up past the "danger point" fast enough.
  • I often use a sachet d'epices. Basically, a piece of cheese cloth with some a couple of whole cloves, whole pepper corns, stem of parsley, a bay leaf and some oregano. I like the cheese cloth, because you can pull it out when you are done.
  • Simmer your bones until done, check occasionally for water level. If bones are uncovered, add some more water.
  • Use a colander to separate the bones from the stock.
You are done!

 At this point you can choose to filter out any small particles with a fine mesh strainer (chinois). Not necesarry, but I like to do it. You can choose to reduce the volume of your stock. This increases flavour and improves mouth feel. A good stock should feel and taste meaty and have a substaintial weight when compared to the mouth feel of water. I don't like a ton of fat in my stocks, so I pull the fat off the top after I refrigerate. I re-purpose the fat for frying.   

Wow Mr Chromagnumman that seems like a lot of work.
Not really. If you are good at organizing yourself, actual active time is less than 10 minutes. The rest is just waiting for the stock to smell up your house.

How do you know when it is done?

Taste it. It will be bland because you didn't add salt, but you should have a good flavour going on.

General Simmer times (Bare minimum, maximum).
Chicken; 6 Hours, 24 hours.
Pork; 12 hours, 24 hours.
Beef; 24 hours, 48 hours.   
White Fish, Shrimp; 30 mins, 1 hour.

This stock is now ready to use as the BASE for your sauces and soups. The great thing about doing stock without the other stuff (veggies) in it is that you have a meaty tasting liquid that is a blank canvas just waiting to be formed into some culinary delight. For example;

Sautee garlic, 1 celery diced stalk, 1 small diced onion, 1 peeled diced carrot. Add a bay leaf, some oregano, parsley and basil (if you want it a bit sweet).  Add stock, reduce for 20 minutes. Add your salt and pepper, throw some chicken meat and fresh veggies in. Good to go.  If you have stock on hand, you can make paleo friendly soup in less than 30 minutes.   

Add it to chilli as the liquid ingredient, salt to taste.

After you sear some meat, splash a half cup of stock into the hot pan. Deglaze the pan, add some acid or wine. Reduce to a thick texture. Salt and pepper to taste. You all of a sudden have a pan sauce with an AMAZING velvety mouth feel. 

If you added onions, garlic, celery, carrots etc to your stock when you were making it, the flavours wouldn't work with all of the various recipes you make.

I went in to more detail than strictly required, but I tend to be verbose. When reduced to the bare essentials, the bones of the recipe are as follows.
  • Roast Bones.
  • Simmer bones and water. No salt.
  • Strain bones from stock

Recipes and meal photos / Re: Liver Pate
« on: July 06, 2012, 03:48:21 PM »
Cucumber really does give a nice crunch for the rich smoothness of the pate. I've seen paleo almond floud crackers as well that would work. Don't remember where I saw the recipe though.

Recipes and meal photos / Liver Pate
« on: July 06, 2012, 03:16:48 PM »
Alright, so I have an obsession.

Liver Pate. The problem is, the liver pate at grocery stores is loaded with CRAP. Corn syrup (what the heck?), preservatives, sugar, glucose (yes, 3 types of sugar) and various other not so great ingredients.

Ideally, you would want to purchase pastured or organic chicken livers. I think that eating any  liver is better than NO liver. Contrary to popular belief, the liver is NOT a storage ground for toxins. Fat is. The liver exports toxins to fat for storage.  ( a discussion on liver.   

If you didn't know this already, live is mother-natures vitamin pill. Liver is often quoted as being one of the most concentrated sources of vitamin A of any foods.  It contains dozens of important vitamins and minerals, as well as being a very good source for  organic Vitamin B12 and iron. (Organic, as in bound organically, not farmed) Organically bound minerals are hard to find, and are easily absorbed by our body.

You really don't have any excuses for not eating liver. It's time to get your liver on!

The following is a way to get your liver on, paleo style. Recipe takes less than 5 minutes to prep (if you are quick) and 10-15 minutes of cook time. Blending can take a while, depending on how smooth you like your pate. 
  • 1 lb chicken liver membranes removed. Organic or pastured if possible. Conventional if you can't afford/get anything else.
  • 1/2-3/4 cup of butter (Kerrygold is best. You can also use pork or chicken fat. I like butter. More fat means less liver taste. You can even increase it to a full cup of fat, but then you are having more of a butter pate with liver)
  • 1/2 cup of red wine (or 2-3tbs of balsamic vinegar diluted to 1/2 cup volume)
  • Copious amounts of fresh cracked pepper. Salt to taste.
  • Herbs - Sprig or two of rosemary, thyme and oregano. A bay leaf.
  • 1 medium sized onion, diced.
  • 1 celery stalk, diced.
  • 2-3 cloves of garlic. Smashed and mashed.
  • 1 good scoop of paleo grainy mustard

  • Take 2-3 tbs of fat, melt it in a hot pan. Add onions, celery and liver. Cook until onions are soft and liver is browned.
  • Add garlic, all herbs, mustard and a bit more fat. Sautee garlic until fragrant but not browned.
  • Add wine. Simmer until liquid is mostly gone.
  • Process in a food processor, slowly adding cubes of the remaining butter. Once butter has been processed. season generously with salt. Process more, and taste. Repeat the salting process until the flavors really jump out at you. This dish should NOT be salty, but it should be very intensely flavored. If when you taste it, you think "gee this is've salted too much. Repeat the process with pepper. I add tons of pepper, as I love pepper pate. Some people find it too peppery...but I make it for me not them :P
  • At this point, you have two options. Cool it in a container and enjoy OR spoon it  into small rammekins and then top with butter. This butter acts as a preservative and prevents bacteria from getting into it. Butter topped pate can last a number of weeks. You can also choose to garnish the top of the pate by pressing a stalk of fresh herbs or fresh cracked pepper into.

Enjoy! This is the only recipe i've found that I like at home. It is critical to season in stages until it is just right. I personally don't like the taste of liver, so using strong flavored ingredients to cover up the liver taste is key. Onion, thyme, bay, garlic, oregano, black pepper, they all go to masking the flavor. I tried this recipe with just salt and pepper...I couldn't eat it! I am going to try this recipe with calf-liver soon. I saw some nice little chicken hearts along side the liver. I might try adding in some chicken hearts to my next batch.

Variations include adding apple, or cranberries and using a good scotch whisky. Tarragon would be nice as well. Apple, tarragon, mustard, onion and garlic. yumm!

Serve this on cucumber "crackers", celery etc. I like to cut long lengths of cucumber, and then make planks out of them. This way, I can get large dollops of liver on the cucumber for optimal eating. I have even been known to just scoop it right out of the container.

This makes a good lunch as well. I work as an HVAC service tech. Long hours, sometimes I don't even get a lunch break. I often have a small container of liver pate and veggies with me. 4 oz of pate and veggie sticks fills me up. 45 minutes after eating the pate, I am literally bursting with energy.

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