It Takes Guts - Ebook

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IT TAKES

Guts
A MEAT-EATER’S
GUIDE TO EATING OFFAL
cOVER HEALTHY &
75 DELICIOUS
NOSE-TO-TAIL RECIPES

ASHLEIGH VANHOUTEN
Thank you so much for purchasing It Takes Guts! I’m excited for you to
read my story, learn more about the benefits and pleasures of eating
nose-to-tail, and try some of my recipes. As a holdover until you get
the book, here is a bit of information on the wonderful world of offal as
well as a few extra recipes for you to try right now.

If you make any of these recipes and enjoy them, please let me know!
Post a picture on Instagram, tag me @themusclemaven,
and use the hashtag #ItTakesGuts.

Happy cooking!
WHAT IT TAKES GUTS
(AND THIS EBOOK)
IS ALL ABOUT
It Takes Guts is about the benefits of eating organ meat, also known as offal. But more
importantly, it is about being willing to try new things and approach eating (and life) as
a delicious, rewarding adventure.

I have my own fears, for sure (only crazy people parachute out of planes for
fun, if you ask me), but trying new foods has never been one of them. During
my travels and time living in different countries and cities, I’ve always sought
out cultural cuisines and new dishes and ingredients. It’s such a fun and low-
risk way to experience something completely different. Think about it: the
worst that could happen is you don’t like the new food, and you’re right where
you started. But if you try something new and you enjoy it, you’ve just opened
up an entirely new world of experiences (and health, in this case).

Learning about our food—where it comes from, how it nourishes you, and how
you can make an impact on improving our food system through your choices—
is also incredibly rewarding and empowering. Every time I make a new recipe
with a new ingredient sourced from a farm raising and harvesting their animals
in an ethical way, I feel accomplished as well as nourished and satisfied. What
more could you ask for?

My goal for It Takes Guts is to provide you with an entertaining and user-
friendly guide to enjoying some of the more adventurous parts of the animal
as well as an appreciation for the value of whole-animal cooking. This ebook is
a sneak peek into some of the fun and tasty treats you can expect in the book!
Thank you for your support. Let’s get started debunking some myths.

4 I T TA K E S G U T S
5 MYTHS ABOUT OFFAL—DEBUNKED!
• Organ meats taste gross. Some organs are stronger tasting or have
distinct textures, for sure—but this myth is more about familiarity and
perspective than it is about something being inherently “gross.” Many of
us who eat factory-farmed chicken and beef from the grocery store aren’t
really experiencing what healthy, naturally raised meat actually tastes like.
Describing game animals as “gamey” is often seen as a negative thing, but
game meat is my favorite; I enjoy and seek out rich, unique flavors like lamb,
elk, and venison. Chicken breast doesn’t really taste like much at all, which
is why it is often dressed up in breading or sauces. When trying different
cuts, different animals, and different preparations and simply getting used
to new flavors and textures, you might be surprised at how much you enjoy
them!

• Offal is harder to prepare. While some cuts require more prep or more
delicate handling, this can be said about many different cuts of meat,
produce, baking projects, and so on. Just because something requires a bit
more work doesn’t mean it isn’t worth doing! All it takes is a bit of research,
practice, and helpful guides like It Takes Guts to help you on your way. And
as you’ll see in my book, some organ meat dishes are shockingly quick and
easy to make.

• Organ meats are dangerous to eat. As with any animal protein, you should
seek out the healthiest, freshest, ideally locally grown, and sustainably
raised and harvested meat you possibly can. If this is your aim, there is no
difference in the “health” or “risk” of eating that animal’s organs versus the
muscle meat. As with any food, certain offal has cooking, storing, and prep
requirements that you should educate yourself on, but there is no evidence
that healthy, properly cleaned and prepared organ meats are inherently
more dangerous to eat than any other part of the animal.

• Organ meat is hard to find. If you have access to a butcher shop or a


farmer’s market, or a nearby farm where you can buy meat directly, you
should have relatively easy access to organs—especially cuts like liver,
heart, cheeks, bones, and tongue, which are pretty commonly eaten cuts
even in mainstream circles. You may need to do a bit more work to find
cuts like brain, spleen, and testicles, but again, just because something
takes a bit more effort doesn’t mean it’s not worth it! Establishing good
relationships with your local butchers and farmers is a great way to learn
more about the harvesting process, local availability, and even tips for
cooking and preparing new cuts.

A S H L E I G H VA N H O U T E N 5
• Eating offal is weird and extreme. This one is a total cop-out. People all
over the world and throughout human history have eaten, and continue
to eat, nose-to-tail. It’s only very recently, and in some parts of the world,
where we are “privileged” enough to be able to waste parts of an animal
we kill for food (and the most nutritious parts at that!). A few generations
ago, the concept of hunting, harvesting, and preparing an animal and not
eating the organs would have been seen as weird and extreme, so it’s really
all about perspective and what you’ve been exposed to. Just because we’re
accustomed to seeing and eating fake, processed foods that remove us
from the reality of nature and our place in it doesn’t mean it’s the better
choice.

5 WAYS TO INTRODUCE YOURSELF


(OR SOMEONE ELSE) TO ORGAN MEATS
• Start small (literally). Start by experimenting with chicken livers and chicken
hearts. They’re easy to make, mild tasting, and easy to find.

• “Hide” offal in foods you already love. You can enjoy the health and cost-
saving benefits of organ meats without having to taste them if you don’t
want to. Chop up some heart and liver and add it to ground beef (or have
your butcher premix it for you). It’s generally recommended to use a 4:1
beef-to-organ ratio. You may not even notice the difference, but your
burgers and meatballs will be supercharged with vitamins and minerals!

• Try pâté. Pâté is a loaf or spread that is usually made with a mixture of
ground meat and organs (often liver), spices, fat, and alcohol. I don’t
know what genius thought of combining liver, brandy, and spices, but I’m
thankful, because pâté is one of the most delicious foods on the planet. It
is surprisingly crowd-pleasing, even for folks who would balk at the idea of
eating liver in other ways. This is an easy “starter” food for folks who are
nervous about eating organ meats.

6 I T TA K E S G U T S
• Try offal that is also muscle meat. Often, when people think about organs,
they think of liver, kidney, and brains—but many organs are also muscles.
This type of offal is milder tasting and has a more meaty, familiar texture
that’s easier to eat if you’re just getting used to offal. Heart, for example, is
a nutrient-dense, versatile cut that can be enjoyed barbecued, sliced thinly
in a sandwich, chopped up into a stir-fry, or stuffed and roasted (to name
just a few options). You don’t have to like or eat every part of an animal, but
if you are willing to give new cuts a try in a few different ways, you may just
find a new favorite dish!

• Let a professional do the work. If you’re open to trying new things but aren’t
ready to buy or prep offal yourself, head to your favorite Mexican spot and
order the tongue taco this time—I swear you won’t be disappointed. Or
seek out some menudo, pho with heart and tendon, or fried sweetbreads.
Share your order with a friend, and be prepared for a different experience;
you may not like it, but you will have tried something new, and that’s a
positive thing no matter the outcome. On the other hand, you may be
pleasantly surprised at how much you enjoy a menu item you’ve always
skipped over in the past.

A S H L E I G H VA N H O U T E N 7
DARK CHOCOLATE BONE BROTH
DESSERT ■ BREAKFAST ■ SNACK

SMOOTHIE
YIELD: 1 serving PREP TIME: 5 minutes

You won’t even taste the broth in this smoothie, but you’ll be getting all that healthy
collagen and amino acids anyway. It’s a win-win!

1 cup coconut milk or milk of Put all the ingredients in a blender and blend until smooth.
choice Pour into a large glass, sprinkle with cacao powder if desired,
3 or 4 cubes frozen chicken and enjoy.
bone broth
¼ cup chocolate-flavored
protein powder
¼ cup grass-fed collagen
powder
1 tablespoon almond butter
(unsweetened and unsalted)
1 teaspoon cacao powder, plus
more for garnish if desired
½ cup frozen blueberries or
other berries (optional)
1 tablespoon honey, preferably
raw, or maple syrup, for
sweetness (optional)

8 I T TA K E S G U T S
A S H L E I G H VA N H O U T E N 9
SPICY BLACKBERRY THUMBPRINT
DESSERT ■ SNACK

COOKIES WITH DUCK FAT


YIELD: 12 to 16 cookies PREP TIME: 15 minutes COOK TIME: 8 minutes

You won’t taste the duck fat in these dense, chewy, not-too-sweet cookies, but I do feel
they have a deep, rich flavor that only duck fat can provide.

2 cups blanched almond flour Preheat the oven to 350°F and line a baking sheet with
¼ cup coconut flour parchment paper.
½ cup coconut sugar In a large bowl, stir together the flours, coconut sugar,
¼ cup grass-fed collagen collagen, baking powder, spices, and salt until well mixed.
powder Coconut flour can be clumpy, so make sure to break up any
clumps with a fork or whisk.
1 teaspoon baking powder
1 teaspoon ground cinnamon In a medium bowl, stir together the almond butter, duck fat,
egg, and vanilla extract.
½ teaspoon ground cardamom
½ teaspoon ground nutmeg Add the wet mixture to the flour mixture and mix with wet
hands just until combined. Let sit for about 5 minutes so the
1/8 teaspoon fine sea salt
coconut flour can absorb the liquid.
½ cup almond butter
(unsweetened or unsalted) or With wet hands, roll the dough into 1-inch balls and place
tahini about 2 inches apart on the prepared baking sheet.
3 tablespoons duck fat, melted Using your thumb, make an indentation about halfway down
1 large egg, room temperature into each cookie. (The dough may be a little crumbly, so
you’ll have to reform the edges with your fingers if you want
1 teaspoon vanilla extract
them to be pretty!)
¼ cup blackberry jam or jam of
choice Fill each indentation with about ½ teaspoon of jam. Bake for
8 minutes, until just beginning to brown around the edges —
they will still be quite soft.
NOTE: These cookies will keep in
an airtight container for up to 4 Let the cookies cool on the baking sheet for about 10
days. minutes, then carefully transfer to a cooling rack. Allow to
cool completely before eating so they can firm up.

10 I T TA K E S G U T S
A S H L E I G H VA N H O U T E N 11
CHICKEN LIVER SALTIMBOCCA
APPETIZER ■ SNACK

YIELD: 6 servings PREP TIME: 12 minutes, plus 3 hours to marinate COOK TIME: 8 minutes

Saltimbocca is an Italian dish traditionally made with veal that’s been marinated in wine
or oil and wrapped with prosciutto and sage. My version uses chicken liver, ham, and
rosemary, but the result is the same: nutrient-dense and delicious!

1 pound chicken livers, cleaned Pat the livers dry and place in a glass container. Add the
1/3 cup white wine wine, vinegar, garlic, salt, and pepper; turn the livers to coat
in the marinade. Cover the container and place in the fridge
1 tablespoon white wine
vinegar
for a minimum of 3 hours (overnight is best).

4 cloves garlic, smashed with Remove from the fridge and wrap piece of liver and a
the side of a knife and roughly rosemary sprig in a slice of ham; use toothpicks soaked in
chopped water to secure the ham closed.
½ teaspoon fine sea salt In a medium cast-iron skillet over medium heat, fry the livers
¼ teaspoon ground black in the butter until the ham begins to brown, about 2 minutes
pepper per side. The livers will be cooked but still pink in the middle,
4 sprigs fresh rosemary or which is ideal. This may be done in batches.
marjoram, cut into 2-inch
lengths
4 ounces ham or Canadian
bacon, thinly sliced
2 tablespoons grass-fed
unsalted butter

S PEC IAL EQU IPM E NT:


About 20 toothpicks, soaked in
water for 1 hour

NOTE: These livers are best eaten


fresh but will keep for up to 4
days in an airtight container in
the fridge. They make excellent
appetizers or a low-carb snack!

12 I T TA K E S G U T S
A S H L E I G H VA N H O U T E N 13
BEEF TONGUE BREAKFAST WRAP
BREAKFAST ■ LUNCH

YIELD: 8 servings PREP TIME: 15 minutes COOK TIME: 4½ hours

Essentially, what you’re doing here is creating a high-fat, juicy, tender deli meat that
can be used in a wide array of recipes: wraps, sandwiches, a cold-cut plate, a frittata—
you name it. I love breakfast food, so I figured this could be a good replacement for
sausage in a hearty wrap, but the beauty is that you can make it your own—experiment
with spices, condiments, and veggies in your wrap. And of course, you can eat it any
time of day!

1 beef tongue (about 2 pounds), Place the tongue in a 6-quart slow cooker or Instant Pot and
rinsed add just enough filtered water to cover the tongue. If using
Filtered water a slow cooker, set the cooker to low; if using an Instant Pot,
4 tablespoons grass-fed
choose the Slow Cook function, then select the “Normal”
unsalted butter, divided heat setting. Slow cook the tongue until it is tender and can
be easily punctured with a fork, about 4 hours. Remove the
8 large eggs
tongue from the cooker and let cool to the touch, about 15
2 avocados, sliced minutes; using a sharp knife, make a slit through the skin at
1 cup shredded mozzarella the base of the tongue (the wider end) and peel away the
cheese or other cheese of skin (it should remove easily).
choice
Cut the tongue crosswise into ½-inch-thick slices and pat
8 gluten-free wraps (I like
dry. Heat 2 tablespoons of the butter in a 12-inch cast-iron
almond or cassava flour)
skillet over medium heat. Sear the slices in batches until
Fine sea salt and ground black browned and crispy around the edges, about 3 minutes on
pepper
each side. Remove and set aside.
Add the remaining 2 tablespoons of butter to the skillet and
NOTE: The wraps are best eaten
soft scramble the eggs until just set, then remove from the
fresh, but leftover cooked tongue
will keep for up to a week in an
skillet.
airtight container in the fridge. It Put some sliced avocado, scrambled eggs, shredded
is great repurposed for hash. (See
cheese, and four or five slices of tongue in each wrap.
my recipe for Tongue Hash with
Peppers, Onions, and Potatoes in Season with salt and pepper to taste.
It Takes Guts.)

14 I T TA K E S G U T S
A S H L E I G H VA N H O U T E N 15
GRILLED BEEF HEART SKEWERS
LUNCH ■ DINNER

YIELD: 3 servings PREP TIME: 15 minutes COOK TIME: 15 minutes, plus time to marinate overnight

This is just a super easy, tasty recipe for beef heart. You can, of course, use any
animal hearts you like for this recipe—venison, elk, whatever you want—but a beef
heart is relatively inexpensive and you get a lot of meat for your money! This recipe
demonstrates that preparing and eating organs doesn’t have to be a special event; it
can be an easy, delicious, throw-it-on-the-BBQ type of meal, just like anything else.

12 ounces beef heart, cleaned Cut the cleaned heart into 1-inch cubes.
(see below)
Place the heart cubes in a medium mixing bowl. Add all the
ingredients for the marinade and mix well. Cover the bowl
MARINADE: with plastic wrap and refrigerate overnight.
1/3 cup extra-virgin olive oil Preheat a grill to high heat and spray the grill grate with
3 tablespoons red wine vinegar cooking spray. Skewer the meat, 4 or 5 cubes per skewer.
½ teaspoon fine sea salt Grill until slightly charred on the surface and rare to
medium-rare inside, about 5 minutes. Turn the skewers over
½ teaspoon ground cumin
midway through cooking. Serve immediately, topped with a
¼ teaspoon ground black sprinkling of coarse sea salt and a squeeze of lime juice.
pepper
1/8 teaspoon ground cayenne

FOR S E RVING: HOW TO CLEAN BEEF HEART


Coarsely ground sea salt or
other finishing salt of choice Trim hard, white exterior fat and any visible membranes
with a sharp paring knife. Cut out any visible ventricles
Lime wedges
from the top of the heart, then rinse thoroughly with
cold water. You should end up with a piece of relatively
smooth, blood-red muscle meat. This cleaning method
S PEC IAL EQU IPM E NT:
applies to any large animal heart, such as venison or
5 (9-inch) metal skewers buffalo. (Any further cutting or prep would be individual to
the recipe).

NOTE: Cooked beef heart will Note that most larger animal hearts will be sourced from
keep in an airtight container in a local farm and butcher. You’ll notice they have already
the fridge for up to 5 days. been cut or sliced open for quality control (to ensure the
organ is healthy and safe and didn’t have any bugs or
parasites).

16 I T TA K E S G U T S
A S H L E I G H VA N H O U T E N 17
PAN-SEARED BEEF HEART WITH
LUNCH ■ DINNER

PURPLE CABBAGE SLAW


YIELD: 4 servings PREP TIME: 10 minutes, plus 1 hour to marinate COOK TIME: 20 minutes

Pungent garlic and slightly sweet coconut aminos (which tastes a lot like soy sauce
but without the soy) work great against the tasty-yet-gamey flavor of heart; an acidic,
crunchy slaw is the perfect side dish. This one will impress your dinner guests!

1 pound beef heart, cleaned Place the beef heart slices in a shallow dish. In a small bowl,
(see page 16) and thinly sliced mix together the coconut aminos, honey, and garlic, then
1/3 cup coconut aminos pour the marinade over the heart. Cover and place in the
1 tablespoon honey, preferably
fridge to marinate for a minimum of 1 hour or up to 24
raw hours.
2 cloves garlic, minced Right before you’re ready cook the heart, make the slaw:
2 tablespoons ghee, for the pan Mix together the veggies and cashews in a large bowl. In a
smaller bowl, combine the vinegar, honey, lemon juice, and
coconut aminos, then pour the dressing over the slaw and
S L AW: toss. Set aside.
1 purple cabbage, shredded Remove the heart slices from the marinade. Preheat a
4 ounces jicama, peeled and medium cast-iron skillet over high heat. Heat the ghee in the
thinly sliced hot pan, then add the heart slices in batches. Sear quickly so
2 large shallots, finely chopped they are browned on the outside but still pink on the inside,
about 3 minutes total—heart tastes best medium-rare. Add
¼ cup raw cashews, toasted
and chopped more ghee between batches if the meat starts to stick to
the pan
1 tablespoon red wine vinegar
1 tablespoon honey, preferably Remove and serve atop a bed of slaw.
raw
1 tablespoon fresh lemon juice
1 tablespoon coconut aminos

NOTE: Leftovers will keep in an


airtight container in the fridge for
up to 4 days.

18 I T TA K E S G U T S
A S H L E I G H VA N H O U T E N 19
EGG SALAD WITH COD LIVER
SNACK ■ LUNCH

YIELD: 4 servings PREP TIME: 7 minutes

Just trust me on this one, guys. It’s rich, full of protein and healthy fats, and goes great
on a salty cracker or crusty bread; if you like pâté, you’ll love this one. You’ve probably
been told at some point in your life to take cod liver oil for its health benefits. I have
exciting news for you: cod liver is actually healthy and it tastes delicious—it’s hard to
believe fish liver can have such a decadent richness. Fish liver has a high concentration
of beneficial omega-3 fatty acids, so why supplement with fish oil pills when you can
eat the real thing?

1 (4.2-ounce) can cod liver 1. Drain the oil from the can of cod liver, then put the liver in
3 hard-boiled eggs a medium bowl. Mash the liver with a fork.
6 chives 2. Peel the eggs and put them in the bowl with the liver. Use
1 lemon wedge the side of fork to break up the eggs.

Fine sea salt and ground black 3. Chop the chives and add to the bowl, stirring to combine.
pepper
4. Squeeze the lemon wedge into the bowl and add a pinch
Toasted bread or crackers, for each of salt and pepper. Stir to blend in and spread over
serving toast or crackers.

NOTE: This salad will keep in an


airtight container in the fridge for
up to 3 days.

20 I T TA K E S G U T S
A S H L E I G H VA N H O U T E N 21

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