How to Prepare Immune System Boosting Bone Marrow (video)

by Sarah Main Courses, Sacred Foods, Side Dishes, VideosComments: 58

bone marrow on a plate

Bone marrow was an important sacred food for the preindustrialized Indian cultures living in the Rocky Mountain range far into the Canadian North during the early 1900’s.

Dr. Weston A . Price studied these cultures firsthand and documented in his masterpiece Nutrition and Physical Degeneration that bone marrow was provided as a special dietary ration for growing children and also served as a substitute for milk when necessary.

Bone marrow is not a typical food in the Western diet, but it should be.  It is not only one of the most delicious of all the sacred foods, it’s also one of the most inexpensive!

Not much nutritional analysis of bone marrow has been done to date, but it is more than likely loaded with Vitamin K and other fat soluble nutrients due to its importance in the diets of healthy Traditional Cultures and also because it is comprised almost entirely of fat.

Bone marrow contains the immune stimulating lipids alkyglycerols which may explain why some children suffering from leukemia quickly experience a return to normal white blood cell counts and improved energy when they consumed this sacred food under the care of Swedish oncologist Dr. Astrid Brohult.

In this latest video, I show you how to roast bone marrow for a quick, nutritious, and delicious snack or meal.   I also show you my favorite way to serve it for my family.


How to Prepare Bone Marrow Fast!

Sarah, The Healthy Home Economist

Source:  Bone Marrow

Picture Credit

Comments (58)

  • wendell

    Sarah, this sounds good and I want to buy some sourdough bread, but there are so many different kinds at the website I went to, can you suggest which is best for someone just starting to eat sourdough to start with. I’ve never seen so many different breads before.

    June 16th, 2016 1:02 pm Reply
  • jemalah

    hi sarah, i really appreciate what you do and for generously sharing the wealth of knowledge! when i search the web for marrow recipes…many seem to soak in h2o or milk to draw out impurities (blood? what other impurities)…is this necessary? aren’t grass fed meat…blood and all good for us? thanks for clarifying!!

    January 27th, 2016 11:39 am Reply
  • Therese

    Great video Sarah, Thanks!

    December 1st, 2015 4:56 pm Reply

    I have a farmer that makes ground liver so I just add a little to my ground beef every time. I wonder if you could grind yourself if you had a grinder attachment to a kitchen aide.

    November 21st, 2014 2:13 pm Reply
  • bonnie

    I bought 5 lbs of marrow bones the other day. I forgot to have them cut, so I tried to cook them whole. Not only did I cook them too long but most of the marrow turned to liquid! What can I do with the liquid? Its solid now, kinda like bacon fat. Thanks!

    May 2nd, 2014 8:16 am Reply
  • Leah

    I was telling a friend about eating beef marrow bones (grass-fed from a local farm) and she said she was too afraid of mad cow disease to eat marrow from cows, and that it doesn’t matter if their grass-fed because its genetic and the virus/bacteria survives cooking. Do you think there’s any risk of that, and why or why not?

    June 10th, 2013 10:21 pm Reply
    • bonnie

      I thought mad cow was only a brain thing?

      May 2nd, 2014 8:20 am Reply
    • Vanessa

      Mad cow comes from cows who are fed genetically modified corn. Cows aren’t meant to digest corn. This is what makes them sick and since they’re too much too lose for these industrialized farmers, they continue to sell in some areas the sick ones. Include the stress they endure and the manner they die these cows sick or not suffer. This is why I order from millers farm co-op because they’re grassfed happy cows and it reflects in their meat u eat.

      May 7th, 2014 11:19 pm Reply
  • cheap lv purses

    Great goods from you, man. I have understand your stuff previous to and you are just extremely wonderful. I actually like what you have acquired here, certainly like what you are stating and the way in which you say it. You make it entertaining and you still care for to keep it wise. I can’t wait to read far more from you. This is really a wonderful site.

    March 13th, 2013 4:52 am Reply
  • s.

    i love marrow too!
    is bone marrow really considered an organ meat though?

    December 2nd, 2012 2:22 am Reply
  • bill hort

    Great video to help demystify how easy eating marrow can be. Ken and Kathy Lidner of Lidner Bison told me a few years ago, bone marrow was called “prairie butter” back in the day!

    Not sure if this makes sense to anybody else, but when I make broth, I use a few pounds of marrow bones and actually remove the marrow from the bones early in the process and place in a few small glass containers. I then freeze the now cooked marrow to later add to various meat stews or even meals requiring ground beef.

    April 29th, 2012 7:05 pm Reply
    • Vittoria

      This is an excellent idea! I did the same thing yesterday actually after my broth had cooked for about 24 hours – but I had put it in a glass container in the fridge and was wondering if the marrow would freeze.

      Here’s another idea for eating the marrow that I just discovered this morning. Wanting the benefits of the marrow but not feeling like eating it straight out of the container, I warmed up a cup of the broth then blended it with some of the marrow. I could not believe how DELICIOUS this tasted. It was a smooth, frothy warm drink. Perfectly savoury. I put it in my to-go coffee mug and sipped it all morning. I already can’t wait to make it again tomorrow morning. Seriously…soooo good.

      July 8th, 2014 3:16 pm Reply
  • Bryan – oz4caster

    Looks great! I remember eating bits of marrow from bones once in a while as a child, but haven’t had any since. I need to get some marrow bones and give it a try again. I remember Anthony Bourdain saying it was his favorite food. Maybe that’s how he survived all the other food he eats :)

    April 20th, 2012 11:53 pm Reply
  • Pingback: The Most Paleo Food, Bone Marrow, Easy and Delicious | Tender Grassfed Meat

  • renee

    I made pemmican per NT’s recipe and was concerned about the shelf life. It states that the jar could be left out at room temperature for months. Maybe I should refrigerate it.
    Please advise.
    Thanks, Renee

    March 25th, 2012 9:43 pm Reply
  • Pamela Duff

    Hey Bonnie, Thanks for the tip on “pemmican “. I had never heard of it before. A search led me to some interesting sites! It’s like I feel connected to my ancestors or something.

    March 22nd, 2012 12:37 pm Reply
  • LindenLeas FrankFoster via Facebook

    agree makes the best broth/soup see LindenLeas likes Soup.
    · Find More Pages

    March 21st, 2012 3:57 pm Reply
  • Marta D.

    Thanks Sarah! This posting is great, as I am looking for ways to improve my kids and my own immune system. I am used to eat bone marrow since in Mexico City, where I am from, is common to eat, they even have a taco place that makes braised bone marrow tacos with some fresh tomatillo salsa on top, delish! oh and tongue too, cooked in tomato chipotle sauce or just slowly steamed, chopped on a small corn tortilla, throw some chopped cilantro, onions, salsa and you have a tasty taco too.

    March 20th, 2012 9:10 pm Reply
    • Mikki

      Yum! I haven’t seen marrow in any of our Mexican restaurants and take out here in California, but will start looking and asking. Lingua is one of my son’s favorites.

      March 21st, 2012 10:19 am Reply
  • Joanne

    Hi Sarah
    I’m in Australia, so I think I would roast them at 180 celcius in my oven…but how long do I roast them for?
    Thank you

    March 20th, 2012 6:27 pm Reply
    • Sarah, The Healthy Home Economist

      I don’t ever really time it .. just until they look done. I’m guessing 20 minutes or so.

      March 20th, 2012 7:31 pm Reply
  • Molly

    I don’t have a convection oven so I roast the bones at 350? For how long?
    I have the bones but I’m kind of intimidated by them. I want to make stock. I was going to puree the marrow into the stock? Any recommendations?

    March 20th, 2012 4:08 pm Reply
  • Bonnie

    I make pemmican per NT’s recipe and use marrow fat instead of tallow. In the voyager era, pemmican made with marrow fat was considered the most nutritious and fetched the highest price on the market.

    March 20th, 2012 4:07 pm Reply
    • renee

      HI SARAH
      I made pemmican per NT’s recipe and was concerned about the shelf life. It states that the jar could be left out at room temperature for months.
      Please advise.
      Thanks, Renee

      March 25th, 2012 9:41 pm Reply
  • Amy

    I can’t wait to try this. We are beef farmers and I never knew that we were throwing away the best parts (liver, heart, bones, tongue) In the past, we kept these parts for our dogs. No wonder they are so healthy!! In fact, our butcher is not allowed by law to save the liver, but we take it before it goes to be cut up. (go figure!) I am looking forward to trying these parts when we butcher our next grass fed steer! I also am interested to hear which bones to save. Also, is there nutritional value in the tongue?

    March 20th, 2012 4:07 pm Reply
    • Sarah, TheHealthyHomeEconomist

      Tongue is nutritious, yes. I remember eating tongue (of what animal I don’t remember!) when I was traveling in Japan some years ago. It was really tasty as I recall.

      March 20th, 2012 5:23 pm Reply
    • Patrick


      In Dorie Greenspan’s cook book Around My French Table she has a recipe for beef cheeks… which sounds delicious. Maybe you could save those as well? Not sure where they rank on the health scale, but how awesome to be able to cook from head to tail!

      March 20th, 2012 8:12 pm Reply
      • Mikki

        Out here in California, tongue (lingua in Spanish) and beef cheeks are big in Mexican restaurants and take outs. You see them mostly in burritos. My son loves lingua burritos and tacos and while a student in college made many an inexpensive meal out of tongue. He even got his roommates eating it.

        March 21st, 2012 10:17 am Reply
  • Pamela Duff

    I just got off the phone with my trustworthy supplier. “Which bones do you want?”, he asked. Sarah, suggestions on which bones to ask for? Do different bones have different benefits or flavors? (Thanks for the hug!)

    March 20th, 2012 2:48 pm Reply
  • Patricia Berg via Facebook

    Just finished making some yesterday.

    March 20th, 2012 2:28 pm Reply
  • Pamela Duff

    Sarah, while watching this, I just wanted to HUG you! I knew I wanted to try organ meats, though didn’t know how to start. My body is delighted with anticipation! Yea!

    March 20th, 2012 2:27 pm Reply
    • Sarah, TheHealthyHomeEconomist

      Consider yourself hugged :)

      March 20th, 2012 2:33 pm Reply
  • Kymberly

    Is there any reason not to eat bone marrow from a grass fed source raw? If the bones are sliced in 1″ sections, the marrow just pops right out.

    March 20th, 2012 12:48 pm Reply
    • Sarah, TheHealthyHomeEconomist

      I’ve never eaten it raw, but why not? I’m sure it would be beneficial. I would just ensure it had been frozen for 14 days or more.

      March 20th, 2012 2:33 pm Reply
  • Mike Moskos via Facebook

    There is nothing like walking back into the house and smelling the rich smell of bone broth simmering (esp. if the bones were roasted first).

    March 20th, 2012 12:11 pm Reply
  • Stanley Fishman

    What a great idea for making bone marrow! Bone marrow is very big in traditional European cuisine, with many recipes. But this recipe is as simple and elegant as it gets.

    Interestingly, enough,whenever they find a cave that early humans live in, they find a big pile of bones, that had been cracked open to get at the marrow.

    March 20th, 2012 12:08 pm Reply
  • Andrea A

    I love bone marrow!!! We eat it roasted, spread on a piece of toast (if it makes it) with a topping mixed with parsley, shallot, capers, good olive oil and some sea salt. Yummy!! I may have to go thaw the ones I have in my freezer for dinner. :-)

    March 20th, 2012 11:32 am Reply
  • Marta

    Can marrow be a good substitute for liver in pregnancy? I try to follow the WAPF guidelines for pregnant women but since I got pregnant I can’t tolerate liver (I get nauseated even at the smell of it). I like marrow however so I was thinking of eating it weekly instead of liver. I would appreciate any comments on that from you Sarah and from other readers.

    March 20th, 2012 11:02 am Reply
    • Sarah, TheHealthyHomeEconomist

      No, you must have liver .. it is the most nutrient dense of the organ meats. Marrow is actually low in vitamin A though it is probably very high in vitamin K.

      March 20th, 2012 11:20 am Reply
      • Sarah, TheHealthyHomeEconomist

        Have you tried liver pate? The smell is very different than liver just grilling with some onions in a pan.

        March 20th, 2012 11:21 am Reply
    • Ashleyroz

      Try the old trick of freezing the liver into pill size pieces (or cutting it while
      Still frozen, which is actually easier) and separating in to an ounce a day and taking with a glass of raw milk or water.

      March 20th, 2012 11:51 am Reply
      • Theresa AJ

        Do you swallow it like a pill then? Silly question, I know, but I assume it won’t matter if you don’t chew it??

        March 20th, 2012 12:54 pm Reply
        • Sarah, TheHealthyHomeEconomist

          You don’t have to chew it if you cut it into small enough pieces. If you eat it raw, the enzymes to digest are present in the liver so not chewing is not such a big deal. Swallowing pieces of cooked liver would be another thing though as these would be much more difficult to digest.

          We do this all the time at our house. I have come to really enjoy my raw liver pieces .. primarily because of feel like SuperGirl within about 20 minutes of doing so. It gives me such physical vitality boost it’s quite hard to describe.

          March 20th, 2012 2:32 pm Reply
          • Mikki

            Sarah. How many pieces do you need to take to feel like SuperGirl? I could certainly use that vitality boost in the afternoon!

            March 21st, 2012 10:13 am
    • Brenda

      Marta, in NT, page 307, Sally said, “All liver recipes will be greatly improved if the liver slices are first soaked in lemon juice for several hours. This draws out impurities and gives a nicer texture.” So, after many years, I mustered up the courage to buy some, recently tried it, and I found that she was absolutely correct about the improvement. After doing that, I didn’t mind the smell of it cooking, nor the taste and texture. Hope this might be helpful. . . .

      March 20th, 2012 7:06 pm Reply
      • Marta

        Thank you for all the replies! Unfortunately I cannot try the raw liver pill idea as I only have conventional liver available here and I guess it wouldn’t be wise to eat it raw…I know freezing for 14 days kills pathogens but it is still not a very clean piece of meat so probably would be better to eat it cooked?
        I wish I had organic liver available but I don’t:(

        March 21st, 2012 2:21 pm Reply
        • Amelia

          Congratulations on your pregnancy! I’d feel the same way about conventional liver; I know in my mind it’s probably safe post-freezing, but there are enough unknowns that cooking it would make me feel better about it.

          I can barely stand the taste of liver but I do make myself eat at least one serving per week. Here’s one pâté recipe that really worked for me, in case it helps: I made a 1/2 batch that filled 3 mini loaf pans. Perhaps you could try it as a tiny batch first to see if you like it. I eat it on homemade rolls, sometimes with cheese or extra butter to cut the taste even more, and it’s my #1 way to eat liver now. If pastured bacon is difficult or impossible for you to obtain, my personal opinion is that it’s a no-brainer to make the small compromise of using conventional bacon if it enables you to eat plenty of liver.

          Other tricks:
          1) Using scissors, cut liver into bite-size pieces before doing anything else with it. Increasing the surface area so much really seems to multiply the effects of flavor-enhancing tricks, which makes sense.
          2) Cook by dropping liver pieces into boiling water. 1-2 minutes works for bite-size pieces. Drain and throw out the nasty liver water.
          3) If you haven’t already, try chicken liver over beef liver, as the taste is already a lot milder naturally.
          4) Smothering in sauce, of course; I buy Bone Suckin’ brand sauce just for liver, which I find tangy-sweet. Homemade ketchup is also recommended. I also will try to serve mashed potatoes with liver and dip bites of liver into sauce, then buttery mashed potatoes.

          I combine as many of these techniques as possible. Combining the above tip for an acidic soak couldn’t hurt, though I’ve never noticed a difference in taste using lemon juice, various vinegars, milk, or buttermilk. Even when I combine all the above ideas, I have to be realistic about taste because I have a super-picky palate, but it’s rarely awful and occasionally tastes almost pleasant. Good luck!

          April 7th, 2012 1:08 pm Reply
    • Mati

      Raw liver can be blended into a “Bloody Mary mix” type of drink (tomatoes, celery, a little horseradish) or a greens smoothie. Start with half an ounce and work up.

      If something makes you unusually nauseous, don’t torture yourself. Try other sources for those nutrients and see if you can find a pleasurable way to consume them, or possibly a whole food supplement like CLO capsules. The digestive upset that comes from forcing down foods you find repulsive isn’t good for assimilation, and the misery isn’t good for you. If you hurk at the thought of liver but crave sushi, for instance, try making sushi with cooked fish, veggies and fish eggs. And keep trying liver as your pregnancy progresses – your appetite may return.

      March 3rd, 2013 4:39 am Reply
  • Mikki

    I will try roasting them. I have used marrow bones for beef stock and before the stock is completely done, my son has already snuck the marrow out of the bones! I have found a few morsels left floating in the pot he didn’t see, and have had it spread on toasted sour dough bread. Yummy!

    March 20th, 2012 10:56 am Reply
  • Tina

    Sarah, what temperature did you roast the marrow bones at? I have never had marrow. Does it taste “beefy”? Thanks for the idea.

    March 20th, 2012 10:47 am Reply
    • Beth

      In addition to the temperature question, you would save the bones to make stock, correct?

      March 20th, 2012 11:11 am Reply
      • Sarah, TheHealthyHomeEconomist

        Sure, you can save the bones for stock. I roast the marrow at 350F It has a taste all it’s own … not really beefy. It’s so delicious. You must try it.

        March 20th, 2012 11:19 am Reply
  • Magda

    I actually prefer marrow cold. I cook it, then chill it and spread it cold on bread. Since I’ve been on GAPS I’ve cooked the marrow bones into my broth and pureed the marrow into the soup, along with extra fat and trimmings (GAPS version of ‘pate’). Yummy!! I’ll have to try to give this to my 2 year old – I bet he’d love it! I happen to have some bones in the freezer….

    March 20th, 2012 10:42 am Reply
    • Sarah, TheHealthyHomeEconomist

      I haven’t tried it cold but would really like too. This sounds interesting. Not enough ever makes it into the fridge as we all descend on it when it’s hot out of the oven. LOL

      March 20th, 2012 11:18 am Reply
  • AshleyRoz

    I ate marrow once or twice a week when I was pregnant. I craved it like mad. Just roasted it and ate it with a spoon!! This was before I knew about the traditional food concept so i just thought i was being naughty. Also it was one of the only things I could tolerate with my horrendous morning sickness. Only time will tell but my 15 month old is tall, chubby (97th percentile in height, weight, and off the charts for skull circumference) and muscular. He walked at 10 months, has a much wider face than I or my husband did as babies, and has only had one small cold once. I wish I’d known to buy grassfed bones, but next baby I’ll be all over it again. The little dude loves marrow too. It’s soooooo good on a piece of sourdough toast with some parsley and sea salt.

    March 20th, 2012 9:58 am Reply
  • elaine

    yes, we have tried marrow recently as well. the kids weren’t as into it w/ the texture/color of however….so I am going to puree it into soups instead…they’ll never know hehe:)

    March 20th, 2012 9:42 am Reply
    • Sarah, TheHealthyHomeEconomist

      Very smart idea! Yes, it would blend up so easily they would have no clue it was even in there.

      March 20th, 2012 11:17 am Reply

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