Regime Type:
Without Eggs, Strict PKD (No Allowances)
Oven Roasted Bone Marrow
Introduction & Inspiration
Bone marrow is the soft, fatty tissue found inside a bone which is loaded with nutrients and substances that the body uses to build, repair, and maintain our living bones and connective tissues. Its stem cells produce red and white blood cells and so it helps your immune system to work properly.
Bone marrow is an essential part of the Paleolithic Ketogenic Diet (PKD). So don't be intimidated by bone marrow. Roasted bone marrow can be found on the menu in many fine dining restaurants, especially here in France. It's also quite affordable and easy to make at home. Bone Marrow is also delicious raw as well!
I hope you too, will start to appreciate the many benefits of bone marrow.
Recipe Overview
Preparation Time
Less than 30 minutes
Cooking Time
Up to 30 minutes
Serving Size
6 x Oven Roasted Marrow Bones
(Makes 240g oven roasted bone marrow)
Main Ingredients:
6 x Beef Marrow Bones
Salt
Recipe Instructions
Pre Heat your oven to 200c.
Add the marrow bones to an ovenproof dish and season with salt on top of the marrow bones and underneath as well, to avoid them rendering quite as much fat during the cooking process.
Put the dish in the oven on top of a baking tray.
Cooking Suggestions
*Bone Marrow from the fridge
Cook for 20 - 25 minutes
*Bone Marrow from the freezer
Cook for 25-30 minutes
*To Note: Adjust these cooking times depending on how you like your bone marrow. For an interior that is slightly more pink, allow slightly less time. For a more pale marrow, continue cooking for a bit longer.
After 20 minutes, begin to check your bone marrow by removing the tray from the oven and using a spoon to take a look at the marrow colour. Once the bone marrow is a little springy to touch, it should be ready.
Once your bone marrow is ready, remove the baking tray from the oven and let it cool down.
From here you can do one of a number of things with your oven roasted bone marrow. A few ideas would be:
Use the oven roasted bone marrow as the fat accompaniment to your steak or other meat dish and simply serve the bone marrow with a spoon!
Scoop the bone marrow out of the bones into a glass bowl. Once cool, you can use an electric hand whisk to make Whipped Bone Marrow.
Scoop the bone marrow out of the bone into a pan. Cook a little more on low heat, to render some additional bone marrow fat. You can then make Bone Marrow Liquid and Crumbs.
Scoop the bone marrow out into a glass bowl, and either use straightaway in many recipes or allow the bone marrow to cool down fully before covering and placing in the fridge. Aim to use the bone marrow within 2-3 days.
Tips
If you bought some nice marrow bones but you are not ready to use them in the next few days, then simply freeze the bones, and cook them from frozen. (Just allow a little longer for the cooking time if they are frozen).
Should you wish, you can put the marrow bones in salted water and keep it in the fridge to remove any blood traces. You’ll notice how clean they become.
The marrow will be done when it is a nice golden-brown colour and springy to touch. You’re looking for the marrow to slightly pull away from the bone – if it’s too hard, they haven’t been cooked for long enough.
You can also cook your bones at lower temperatures in the oven and allow a little more time. The bone marrow is very forgiving, so find what works best for you. You can also add your marrow bones to your slow cooker and slow cook them with beef cheek or oxtail for example.
Ideally, purchase your bones from pasture raised animals that are Nitrate, Nitrite & Additive Free and use white sea salt or rock salt that contains no anticaking agents or other additives.
If you're not familiar with how much marrow certain size bones contain in terms of the fat content, push out the fat from the inside of a marrow bone from the fridge and weigh it so that you have an idea and then pop it back into the bone again.
Use the Recipe Search functionality on the website to discover how to incorporate Oven Roasted Bone Marrow into various dishes.
Save your bones so that you can make some delicious bone broth with them. I typically just allow the bones to cool fully and then place them in the freezer.
I have found that when I cook my marrow bones in my LG microwave and convection oven, there is slightly less fat rendered during the cooking process than in my regular oven.
Check out my Bone Marrow Liquid and Crumbs and Whipped Bone Marrow recipes for instructions on how to make these.