London - To the pizza and pasta generation, eating tripe, tongue, brain and heart sounds like torture. But, for many of our parents, these used to be a staple on their shopping list alongside kidneys, liver and oxtail.
Today these cuts have seen a resurgence, which is good news for nutrition. Most offal is lean, high in protein, packed with vitamins and minerals and cheap. However, pigs’ trotters contain so much salt that one portion will top the daily limit.
So what are the best “bits” for our health – and how should we cook them?
LIVER
CALF Protein 33.4g. Fat 14.4g. Cal 264.
LAMB Protein 45.1g. Fat 19.3g. Cal 355.
CHICKEN Protein 33.1g. Fat 13.3g. Cal 253.
BEST FOR
Energy
WHY EAT IT
Liver is the best food to eat for iron, with one portion of chicken or calves’ liver providing three-quarters of a woman’s recommended daily amount, and even more of a man’s. It’s higher in iron than steak and spinach. A particular benefit of calf liver is that it is extremely high in copper, with a huge 35mg per portion (RDA is 1mg), and vital for brain development, bone strength and immunity. This makes it a great option for the frail and elderly.
HOW TO COOK
Lamb’s liver is better for frying, whereas pig’s liver is stronger and better to braise with onions and vegetables until it mellows into a tasty flavour. Anyone who is unsure might want to first try lamb’s liver as it is milder.
KIDNEY
BEEF Protein 36.7g. Fat 6.6g. Cal 207.
LAMB Protein 35.5g. Fat 15.4g. Cal 339.
PIG Protein 36.6. Fat 9.1. Cal 229.
BEST FOR
Lean protein
WHY EAT IT
A single portion is as high in protein as steak and contains the RDA of iron for women – the equivalent of six large eggs or five bags of baby spinach. Beef kidney has just 4 percent fat, making it leaner than fillet steak, and is a fraction of the price. Kidneys are also one of the richest sources of selenium, with the entire RDA of 300mcg in just one portion. This antioxidant helps prevent tissue damage and aids thyroid function.
HOW TO COOK
Lamb kidney is light, mild and delicious fried. A traditional Edwardian breakfast consisted of devilled kidneys. To make them, rinse three lamb kidneys and cut in half. Fry two chopped shallots, add kidneys and allow to colour. Add a teaspoon of grain mustard, a small glass of sherry and stir in 50ml of cream. Serve on toast.
TONGUE
Protein 27.3g. Fat 36g. Cal 433
BEST FOR
A healthier ham sandwich
WHY EAT IT
Ox tongue is modest in nutritional terms but it contains three times more iron than ham as well as seven times more B12 and six times as much Vitamin C. The iron content is 3.4mg per 100g, so one portion gives women a third of their RDA, and men half.
HOW TO COOK
This can be served like a ham at Christmas or Easter, and has a similar taste and consistency. A whole pressed tongue will serve 10 to 12 people. Celebrity cook Delia Smith says it is best boiled and makes great sandwiches or a cold cut meat served with pickles and mustard.
HEART
Protein 37.9g. Fat 20.8g. Cal 339
BEST FOR
Weight loss
WHY EAT IT
Heart is cheap and contains even more protein than kidney. The meat is extremely lean and boasts the complete range of B vitamins. One portion also has all of a man’s daily requirement of iron (half a woman’s) and a third of the zinc RDA.
HOW TO COOK
Ask your butcher to cut it into easy-to-cook strips. Lamb’s heart is the most delicate and is great served with mash. To cook, either braise or stew the meat, or fry it quickly on a high heat and eat it in a sandwich.
TRIPE
Protein 10.6g. Fat 0.75g. Cal 49
BEST FOR
Bone health
WHY EAT IT
Beef tripe usually comprises the first three chambers of a cow’s stomach and is a low-fat offal option. It also contains only 49 calories per portion, so it’s perfect for dieters. Tripe isn’t as rich in nutrients as the other options but it does have a surprising amount of calcium (52mg per 100g), so a portion will give you up to a seventh of the RDA. That makes it a good meat option for those who avoid dairy, or for whom bone health is a concern.
HOW TO COOK
Tripe is an acquired taste but can be delicious if cooked correctly. It is sold ready-cleaned and part-boiled, which makes cooking easier. For traditionally dressed tripe, cut it into 5cm squares, simmer in boiling water for 15 minutes, drain and add to milk and onions. Simmer for two hours on a low heat, then drain and use the tripe milk to make a white sauce. Add the tripe to the sauce and serve with mash.
OXTAIL
Protein 45.7g. Fat 20.1g. Cal 364.
BEST FOR
Seeing off the flu
WHY EAT IT
Oxtail is the cookery term for cattle’s tail, and while best known as a soup ingredient, it can also be braised in stew or used for stock. A small portion contains 15mg of zinc, which is almost the total RDA and higher than any other cut of beef. Research shows zinc is crucial for the immune system and can reduce the length and severity of colds, so oxtail soup might have the edge on chicken stock when looking for a recovery broth. Just one portion of oxtail also contains more lean protein than any other offal and well over half the guideline daily amount, making it ideal for those wanting to build muscle tone.
HOW TO COOK
Oxtail is a bony meat that comes skinned and cut up into short lengths. It is high in gelatine, the gelling agent commonly used to make jelly firm, so it gives a thick consistency when used as a stock base. Often oxtail is added to casseroles. Braise the oxtail until the meat falls off the bone, and it make a rich gravy. - Daily Mail
NOTE
* RDA stands for Recommended Daily Allowance
* Standard portion size is 150-200g.
* Pregnant women must take care as offal contains high levels of retinol (animal form of Vitamin A), which is associated with birth defects.