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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
Great video Sarah, Thanks!
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.
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!
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?
I thought mad cow was only a brain thing?
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.
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.
i love marrow too!
is bone marrow really considered an organ meat though?
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.
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.
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 ๐
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. Maybe I should refrigerate it.
Please advise.
Thanks, Renee