It seems that Beef Liver gets all of the praise for it's amazing nutrient composition, and for good reason, it is an absolute super food. But did you know that Beef Kidney is also one of natures original multi-vitamins? Just look at the some of these vitamins and minerals found in less than 4 ounces of Beef Kidney (that's about a 1/4 of a typical 1 pound kidney).
Vitamin A (47% RDV)
Vitamin B6 (52% RDV)
Vitamin B12 (1146% RDV)
Iron (58% RDV)
Selenium (202% RDV)
Riboflavin (168% RDV)
These are just the highlights, as kidney contains many other vitally important nutrients. This nutritional profile may support many physiological functions including:
Growth and Development (especially in children)
While there are many traditional recipes such as Kidney Stew, Beef & Kidney Pie, I'll suggest some simple ways to consume these. Alternatively, just blend or chop in a food processor prior to mixing into meatloaf, meatballs, or chili to add a nutritional boost.
1. Eat raw kidney. Just like with beef liver, you'll maximize the benefits by consuming them raw. Simply cut the kidney into small pieces, then refreeze on a parchment lined cookie sheet. Once frozen, toss into a bag for freezer storage. Either swallow a small handful of pieces each day, or blend with a few ounces of tart cherry juice for a true superfood smoothie. You're only making a small drink (a 1/4 cup or so) that can be sipped or gulped.
2. Boiled kidney. Yes, boiled. Remove the outer membrane if desired, then add a whole kidney to boiling water and cook for 8 minutes, ensuring that the water is boiling the entire time. You're looking for rare or medium rare inside. It will be chewy if overcooked. Slice and serve with butter and sea salt.
3. "Deviled Kidneys". This Victorian age recipe is rich and delicious.
- Remove outer membrane.
- Soak the kidneys in milk or salt water/lemon juice for 30 minutes.
- Cut kidneys into bite sized pieces.
- In a pan over medium-high heat, brown kidneys in butter, lard, or tallow for about 2 minutes.
- Pour 1/4-1/2 cup cider brandy into pan, let bubble and reduce down slightly, then add 1-1/2 TBSP cider vinegar, a few dashes of Worcestershire sauce, 1 TBSP of dijon mustard, a small dash of cayenne pepper (optional), and 1 tsp of apple jelly (or other variety). Stir to combine well.
- Add 2-3 TBSP heavy cream and reduce down to a thick sauce.
- Season to taste with sea salt and black pepper.
- Serve with sourdough toast if desired.