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How to roast bone marrow for one of the most delicious organ meats dishes youโve ever tried!
During the early 1900s, bone marrow was an important sacred food for the pre-industrialized Indian cultures living in the Rocky Mountain range far into the Canadian North.
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. ย
It is not only one of the most delicious of all the sacred foods, itโs also one of the most inexpensive!ย
Not much nutritional analysis of bone marrow is available to date, but indications are that it contains a significant amount of the animal form of Vitamin K2 (MK4) due to its importance in the diets of healthy traditional cultures.
Estimates are that a 50 gram serving of bone marrow (2, 2-inch pieces) contains about 11 mcg of MK4. This is similar to the amount of Vitamin K2 in 25 grams of gouda cheese, a primary source of this elusive nutrient.
In addition, bone marrow is comprised almost entirely of fat including immune stimulating lipids called alkyglycerols. (1)
These beneficial substances are a likely reason why some children suffering from leukemia quickly returned to a normal white blood cell counts and improved energy when they consumed this sacred food under the care of Swedish oncologist Dr. Astrid Brohult. (2)
Sourcing and Preparation Tips
In the easy recipe below, I share my go-to recipe for preparing bone marrow for a quick lunch or dinner.
I like to serve it on sourdough toast or crackers, but it can be enjoyed alone as well.
Marrow can also be blended into soups to boost nutrition considerably.
I recommend a local butcher or grassfed beef farms as the best places to source bone marrow.
If youโd like a more elaborate dish, try these other savory ideas too.
Roasted Bone Marrow
Easy recipe for roasting marrow bones with serving suggestions for a quick lunch or dinner.
Ingredients
- 8 pieces marrow bones about 2 inches thick, thawed or right out of the freezer
- 4 slices sourdough bread optional
- sprouted or sourdough crackers optional
Instructions
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Pre-heat oven to 350 ยฐF/ 177 ยฐC.
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Place pieces of bone marrow in a glass baking dish or stainless steel cookie sheet.
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Bake for 20 minutes until each piece of marrow is bubbly and browned on top.
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Remove baking dish from the oven and carefully scrape marrow out of each piece of bone into a clean, glass bowl using a fork.
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Spread marrow on crackers or lightly toasted pieces of sourdough bread.
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Cool and refrigerate leftovers in a glass dish with a tight-fitting lid for up to four days.
Recipe Video
(1) Food Feature: Bone Marrow, Weston A. Price Foundation
(2) Bone marrow meal lifeline for chemo devastation
(3) Nutrition and Physical Degeneration
At what temperature do you cook your marrow? Also, I do not have a convection oven– do you know if temperature would be the same for a regular oven? Thank you!
I cook mine at 350 F.
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.
My suggested source for sourdough bread is: https://www.thehealthyhomeeconomist.com/go/organic-bread-of-heaven-sourdough
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!!