Bone marrow is a food that has been prized throughout history – from hunter–gatherer tribes to professional chefs. It’s not hard to understand why, once you’ve tasted it. It is delicate, meaty and fatty!
Marrow is also rich in fat–soluble vitamins, including vitamins K1 and K2, although this depends on what the animal has eaten.
Roasted marrow bones make a simple appetizer. Beef bones are the best because of their size. Select wide bones that are cut about three inches long. They should be from the center of the femur or the humerus, called the “shank bones.” These are sometimes available in the frozen meats section of a meat or grocery store, otherwise a butcher can get them. Farmers’ markets that sells meats and some meat shops will also cut bones cut for you, if you request them.
- Preheat oven to 450°F (230°C).
- Place bones, cut side up, in a baking dish or oven–proof skillet.
- Bake for about 15 minutes, or until the marrow begins to separate from the bone.
But don’t cook it much longer because it will turn to mush.
- Scoop out and eat the marrow by itself, or add it to soup, stew, stock, etc.
- Make Mineral-Rich Bone Broth from the leftover bones.