Bone marrow is most definitely underrated food. It’s absolutely packed with nutrition, delicious and is a great choice if you’re following the carnivore diet, which, as the name suggests, focuses on meat consumption.
What we also love about bone marrow is that it helps to make use of every part of the animal, minimising waste.
We’ve selected this bone marrow recipe to showcase this exceptional ingredient, and we would most definitely encourage you to use it if you’re sampling bone marrow for the first time.
It’s super easy to make and, combined with the garlic and herbs also used in the recipe, makes for a really tasty dish.
So what is bone marrow?
Bone marrow is the spongy, fatty tissue found inside bones. Its purpose is to help the body generate red blood cells to transport oxygen around the body, white blood cells to help fight infection and platelets to help your blood to clot.
In many cultures’ cuisine, bone marrow is considered a delicacy thanks to its light and soft texture, rich taste and nutritional value.
It’s often used in soups and broths or spread over toast or vegetables. It can also be served straight from the bone, which is split in half before cooking (an easy job for your butcher) and then roasted for around 20 minutes.
Is bone marrow healthy?
Bone marrow can make an incredibly healthy contribution to a balanced diet. It offers a good dose of saturated fats (the healthy type), B vitamins, minerals and protein.
Bone marrow is also rich in collagen, a protein found in the skin and connective tissue. Consuming extra collagen is believed to be beneficial for your skin and help reduce joint pain (1).
It’s also good to know that bone marrow from certain animals, including beef bone marrow, includes a substance called conjugated linoleic acid (CLA). This is a kind of fat that is believed to reduce inflammation and boost the immune system (2).
It’s worth noting also that bone marrow can be included in a carnivore diet, which includes animal-based products only. Introducing bone marrow can add variety and a broader nutritional profile to this type of regime.
How do I buy bone marrow?
You can buy bones that contain marrow from us at Provenir, the paddock to plate specialists.
We recommend beef bone marrow for this recipe, which is found in our grass-fed beef bones. In fact, all our beef products are free-range and grass-fed, which means the animals they come from live as natural a life as possible, grazing on pasture, just like they would in the wild.
This is the healthiest and most ethical way to produce beef, allowing animals to live as stress-free a life as possible and avoiding any need for the added antibiotics and hormones that intensively farmed livestock are given.
To continue this ethical way of rearing animals for our free-range meat, we use mobile abattoirs that travel to farms. This minimises stress at the end of their lives and means that the marrow bone in beef from Provenir is the most sustainable, ethical and healthy you can buy.
Roasted bone marrow with garlic, eshallot, rosemary, thyme and sourdough
This fragrant, herby recipe is perfect for a dinner party starter, a simple lunch or even a side dish with a traditional roast dinner.
The thick wedges of sourdough add a hearty feel to this dish, which takes only minutes to prepare. Or drop the sourdough for a carnivore winning dish.
Although Mark LaBrooy loves this dish in the winter months, this grass-fed beef recipe can be cooked year round.
Roasted bone marrow with garlic , eshallot, rosemary, thyme and sourdough
So this is one of my favourite winter entrees …warm crusty bread spread with roasted bone marrow and garlic, its warming decedent and a real celebration of using the whole animal, normally these are used as dog bones or in stocks but for a bit of effort there is a real treat inside.
I highly recommend asking your butcher to cut these in half for you length ways as i have done it before with a hand saw and its dangerous hard work !
We have been cooking the marrow in the wood oven at the restaraunt and it gives it a lovely smokey flavour but don’t worry your oven at home will produce very similar results minus the smoke.
Mark LaBrooy
Time
- Preparation: 10 min
- Cooking: 8 min
- Ready in: 18 min
Ingredients
- 4 Bone marrow halves
- 8 cloves Garlic (finely chopped)
- 2 sprigs Fresh rosemary (finely chopped)
- 2 Chilli (red) (deseeded and finely chopped)
- ¼ bunch Thyme (picked and finely chopped)
- 4 tablespoon Olive oil
- 4 Eshallots (finely sliced in rings)
- ¼ Sourdough Loaf
- Flaked salt and cracked pepper
Instructions
- Preheat your oven to 200°C
- Take a medium size mixing bowl and add the garlic, rosemary, thyme, chilli, eshallots and olive oil give a good stir until everything is well combined.
- Place the marrow on a tray and place in the oven for 5-7 mins , you will start to see the marrow become a bit translucent and show signs of starting to cook, there will also be a fair bit of fat that will render out of the marrow, be carefull with this fat as its liquid gold.
- Take the morrow from the oven and spread the mix evenly over the marrow pieces, place back in the oven and bake until the eshallots are cooked and a bit charred a further 5-7 mins season heavily with flaked salt and pepper.
- Take from the oven and take off the tray and arrange on your serving platter, take the sourdough and slice into thick wedges lay on your tray in the marrow render place in the oven for 3-4 mins or until you see the underside of the bread becoming fried, take out of the oven and sprinkle with salt ..serve immediately
Find the bone marrow for your recipe here
Trust Provenir to supply quality bone marrow for this recipe. Know that all our products are derived from free-range animals and that the bones for this dish come from grass-fed cows.
You can order bone marrow straight to your door with our online service. Check your postcode to find out if you’re in the Provenir delivery area and get delicious, free-range bone marrow and other meat products delivered direct to your door.
If you liked this recipe, check out our other beef bone broth ideas on our blog, packed full of new and healthy ideas for your regular, family and special occasion meals.
References
1. Avila Rodríguez M, Rodríguez Barroso L, Lorena Sánchez, M. ‘Collagen: A review on its sources and potential cosmetic applications,’ Journal of Cosmetic Dermatology, 2018 Feb;17(1):20-26. doi: 10.1111/jocd.12450. Epub 2017 Nov 16.
2. Rahman M, Halade G, Williams P, Fernandes G. ‘t10c12-CLA maintains higher bone mineral density during aging by modulating osteoclastogenesis and bone marrow adiposity,’ Journal of Cellular Physiology, 2011 Sep; 226(9): 2406–2414. doi: 10.1002/jcp.22578
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