If a meal of roasted bone marrow sounds a little crazy to you, let me list the reasons it’s so good for you:
- It is one of the few natural sources of vitamin K2, which helps reverse artery calcification, reverse Alzheimer’s, and increase fertility, and which has anti-aging properties as well as many other healing properties.
- Marrow is one of the best, densest sources of fat-soluble vitamins.
- It is a great high-fat, moderate-protein source for a keto-adapted diet.
And if the health reasons alone haven’t convinced you, the incredible taste and creamy texture of bone marrow will! You can enjoy it right from the bone or spread on Spring Popovers (here), or on my keto bread, thinly sliced and fried. (You can find a recipe for my keto bread on my site, MariaMindBodyHealth.com or in my book The Ketogenic Cookbook.) A side salad of mixed greens and chopped parsley lightly dressed with Dairy-Free Caesar Dressing (here) is a nice complement to the richness of marrow.
If eating straight bone marrow doesn’t appeal to you, hiding it in foods is a great way to get the added benefits. Try adding it to ground beef for extra moisture, to a hearty stew, or to my Skillet Lasagna (here).
Ingredients
- 8 (2-inch) cross-cut beef or veal marrow bones
- 1 teaspoon fine sea salt
- ½ teaspoon fresh ground black pepper
- Preheat the oven to 450°F. Rinse the bones, drain, and pat dry. Season with the salt and pepper. Place them cut side up in a roasting pan.
- Roast the bones for 15 to 25 minutes, until the marrow has puffed slightly and is warm in the center. (The exact timing will depend on the diameter of the bones; if they are 2 inches in diameter, it will take closer to 15 minutes.)
- To test for doneness, insert a metal skewer into the center of the bone. There should be no resistance when it is inserted, and some of the marrow will have started to leak from the bones. Serve the marrow immediately with slender spoons.
| Nutrition Facts |
Serving Size 1 |
Nutritional Value Per Serving | Calories 500 kcal Calories from Fat: 504 kcal |
|
% Daily Value*
|
| Total Fat 56 g 160% |
Trans Fat 0.0 g |
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.
DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not allfoodchef.com recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years. |