Jigar (Persian-style beef liver)
In traditional cuisines around the world, organ meats were once considered prized foods—reserved for strength, fertility, and recovery. Today, they’re making a comeback, and for good reason. This Jigar (pan-fried beef liver) recipe is one of the most nutrient-dense meals you can eat, especially for women navigating perimenopause, fatigue, or low iron levels.
Simple, flavorful, and deeply nourishing, this dish proves that food can be both medicinal and satisfying.
Why Liver Is a Superfood for Women? Beef liver is one of the most concentrated sources of essential nutrients available in whole food form. For women—especially during hormonal transitions—these nutrients play a critical role in energy production, hormone balance, and overall vitality.
1. Exceptional Source of Iron Perimenopausal women often struggle with low iron due to hormonal fluctuations and heavier or irregular cycles.
Beef liver provides:
Highly bioavailable heme iron
Support for red blood cell production
Improved oxygen delivery and energy levels
Unlike plant sources, iron from liver is easily absorbed and effective at restoring iron stores.
2. Rich in Vitamin B12 for Energy & Brain Health Vitamin B12 is essential for:
Nervous system function
Mental clarity and focus
Energy metabolism
Red blood cell formation
Liver is one of the richest natural sources of B12, making it ideal for women experiencing fatigue, brain fog, or low stamina.
3. Supports Hormone Balance Liver is packed with:
Vitamin A (important for hormone signaling)
Zinc (essential for progesterone balance)
Folate (supports detox pathways and cellular repair)
These nutrients support the liver’s role in metabolizing excess estrogen, which becomes especially important during perimenopause.
4. High Protein, Low Carb, Deeply Satiating This recipe delivers a high-quality protein profile without unnecessary carbohydrates, making it ideal for:
Blood sugar stability
Muscle maintenance
Appetite control
Protein becomes increasingly important as women age, helping preserve lean mass and metabolic health.
Liver may not be trendy, but it is one of the most powerful foods you can include in your diet. When prepared correctly, it’s flavorful, comforting, and incredibly nourishing.
This Jigar recipe is proof that food doesn’t need to be complicated to be therapeutic. Sometimes, the most simple traditional dishes offer the deepest nourishment—especially for women seeking strength, balance, and sustained energy.
RECIPE
Ingredients
700 g beef liver
1 tsp garlic powder
1 tsp salt
1 tsp ground black pepper
1 tsp cumin powder
1 tsp turmeric powder
1 tsp sumac powder
1 Tbsp tapioca starch (for coating)
Oil, as needed for frying
Seltzer (sparkling) water, for soaking
Instructions
Prepare the liver Rinse the beef liver well and cut it into 1-inch cubes or your preferred size.
Soak to remove bitterness Place the liver pieces in a bowl and cover with seltzer water. Let soak for 30 minutes to help remove excess blood and reduce the strong, iron-like taste. (Milk is traditionally used, but sparkling water works as good for a dairy-free option.)
Dry the liver After soaking, drain the water and pat the liver dry thoroughly using paper towels.
Season Add garlic powder, salt, black pepper, turmeric, sumac, and cumin. Mix well to evenly coat all pieces.
Coat with starch Sprinkle the tapioca starch over the liver and toss gently until all pieces are lightly coated.
Pan-fry Heat a thin layer of oil in a skillet over medium heat. Add the liver pieces in a single layer and fry for about 4–5 minutes per side, until brown on the outside but still tender and juicy inside. (Cooking time may vary depending on size—cut one piece to check doneness.)
Do not crowd the pan or the liver will steam and boil rather than brown and crisp. Fry several batches as needed until all quantity is done.
Serve Remove from heat and serve immediately.
Serving Suggestions
With hummus or baba ghanoush
Alongside roasted potatoes or sweet potatoes
With gluten-free bread or flatbread
Add a fresh salad or pickled vegetables for balance
Nutritional value per 100 g of cooked liver (approximate) Calories: ~150 kcal; Protein: ~20 g; Fat: ~6–7 g; Carbs: ~1.5 g
As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.
Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation.
In good health,
Ioana