This week one of my patients told me about a nutrient-dense food I had never heard of, Icelandic Cod Liver. Recently there has been a controversy in the news about the advisability of taking fish oil supplements and that previous health claims about their benefits had been exaggerated. A July 2024 Harvard newsletter featured a piece entitled “Fish Oil: Friend or Foe?” They concluded that it was “more friend than foe when the fish oil comes from food sources rather than supplements.”
Whole cod liver is a food source that is delicious and packed with nutrients, including omega-3 fatty acids and vitamins A and D. Omega-3 fatty acids are thought to reduce inflammation and support immune function.
When possible, it is almost always preferable to eat the whole food rather than a processed version of the food. Consuming the whole cod liver vs the extracted oil provides the additional benefit of getting the nutrients that are contained in the liver tissue itself such as proteins, B12, and minerals. The nutrients in whole foods are generally more bioavailable and present in a balanced ratio which enhances absorption and efficacy. Many of us would like to include more organ meat in our diet, and eating cod liver is an easy solution.
The cod liver flavor is very mild and fresh. After opening the can it should be eaten in two days or it can become fishy tasting. Be sure to also eat the nutritious oil in which the liver is packed. You can drain the can and mix the oil with vinegar or lemon juice and make a salad dressing. The liver can be eaten on a salad or made into a paté with chopped eggs and spread on crackers. I blended the liver into a delicious dip with white beans which I served with fresh vegetables. Here is the recipe:
White Bean and Cod Liver Dip
- 2 garlic cloves
- half a cup of parsley
- half a lemon
- one large onion carmelized
- one can of cannellini beans drained and rinsed
- one can cod liver
- salt and pepper
Process the garlic and parsley in a food processor with the juice of the lemon, the carmelized onion, the cannellini beans, and the cod liver. Season to taste with salt and pepper. Serve with cut-up fresh vegetables like red peppers, cucumbers, and radishes.
I am thrilled to have this new, simple, and wonderfully nutrient-dense food to add to my diet. If you decide to try it, let me know what you think.
I would like to share with you one of my very favorite conversations that I have had about my book with the gifted podcast host Mollie Adler, whose fascinating, thoughtful, and well-crafted podcast is called “Back from the Borderline”. Here is the link:
My latest creative project is filming reels published on Instagram and Tik Tok where I give tips about topics that are meaningful to me. So far I have done some on nutrition, and the immune system. spiritual and energetic practices, crystals, and weaning from psychiatric medications. Other topics I have in mind are astrology, tarot and oracle cards, and relationships. I for sure will do one on whole cod liver! The possibilities are endless! It’s been a challenge to keep what I have to say under 60 seconds, and feels like composing haiku poetry when compared with writing a blog post, but I am having fun with it. If you like the content of my blog and book, I invite all of you to sign up here to hear from me in this new format.
Sacred Psychiatry – written by Judy Tsafrir (@sacred_psychiatry) • Instagram photos and videosI
@sacred_psychiatry
