Did you know the absolute champ for iron in the superfood world is….LIVER! Yet no one wants to eat it? Its only around $3 guys, c’mon! I promise you its really not as bad as it sounds, smells, tastes…

100g of chicken liver will provide around 11mg of haem-iron (the most readily available form of iron compared with non-harm found in plant sources) compared with 3.5mg in beef. For any of my clients presenting with low iron stores I literally write them a prescription for chicken liver pate. LOL I know. But its what works. Its cheaper. I could push iron supplements to make more money, but thats not how I roll.

Another win with this chicken liver pate has been with the babies. I’ve had Mums coming to me really struggling to get meat into their little ones, whether its taste or texture I’m not sure. But to my surprise when they tasted the pate I’d made, they loved it! Another really simple solution for a baby or toddler who doesn’t eat much meat, a few serves of pate every week will give them a really good boost of iron, Vitamin A, B’s including B12, Folate, Zinc, Selenium, Protein. Plus so much more.


  • 350g Waitoa Free Range Chicken Livers
  • 3-4 garlic cloves
  • 1 medium onion
  • 1/4 cup unsweetened yogurt (I use DeWinkels)


  1. Finely slice garlic and onion. Add to fry pan with dash of olive oil, cook for 2 minutes and then add chicken livers.
  2. Stir everything together until cooked. Don’t overcook to the point where the livers become rubbery. Just lightly cooked works best.
  3. Take off heat and allow to cool.
  4. Transfer to a food processed and add yogurt. This helps to blend everything into a smoother consistence and makes the liver taste less strong.
  5. Store half the batch in freezer and keep one container fresh in fridge to be used through the week. My fav ways of eating pate are with raw veggies dunked into it or add a thick spread to a corn thin cracker with avocado/salt/pepper.
  6. Or better yet, my little boy loves pate and I give it to him most days. He will just eat straight off the spoon so its really easy.

Note: This is the most basic way I make it, but you can add extras like chopped rosemary, salt and pepper and any other herbs you might like.

*Image pinched from jspacefood.com much nicer than my pics;)