Any dog lover out there knows when you throw a dog a marrow bone they immediately go crazy. There’s a reason the marrow attracts them. This readily available, cost-effective superfood offers unmatched goodness for the athlete in all of us.
Why Marrow Bones?
These are just some of bone marrow’s benefits:
- The essential fatty acids from bone marrow support healing.
- Omega-3s help with brain function, which is an essential components of athletic performance.
- Bone marrow is high in vitamins and minerals that offer hormonal, cardiovascular, and immune system support.
- Bone marrow has been known to support an overall psychological sense of well-being.
Athletic performance is tied to both your physical and mental well-being. Bone marrow offers key nutrients to support these combined needs and many more. And as an added bonus, it’s easy to prepare.
The beauty of bone marrow is you can make a little extra and add it to meals throughout the week. For example, you can add a scoop to soup or sautéed veggies or use it like butter on a sweet potato. Add roasted marrow anywhere you would consider adding fat for a distinctive and delightful taste.
Purchasing Marrow Bones
I recommend you head to the local butcher shop or grocery store and ask them to show you the marrow bones. Have the butcher slice the marrow on the vertical. This way each side of the marrow looks like half of a circle. Having the marrow bone cut like this offers the chef a beautiful presentation. It also allows the herb flavors to marry the marrow and provides more even cooking.
“The beauty of bone marrow is you can make a little extra and add it to meals throughout the week.”
Roasted bone marrow presents many different flavors depending on how much you cook it. I recommend starting with longer roasting times and working back. Start by cooking it for 45 minutes at 350° and then decrease the time as desired from there.
Roasted Bone Marrow
Marrow bones before cooking (left) and after (right)
Ingredients:
- Marrow bones
- Fresh herbs (I recommend thyme and rosemary)
- Salt and pepper (I recommended pink Himalayan sea salt)
Preparation:
- Line a cookie sheet or pan with parchment paper and preheat oven to 350°.
- Place the marrow bones on the parchment paper fat side up sprinkling with desired fresh herbs, salt, and pepper.
- Cook for about 45 minutes or until slightly bubbling and brown. Remove, serve, and enjoy.
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References:
1. Sisson, M. Bone Marrow: Delicious, Nutritious and Underappreciated. Mark’s Daily Apple, 2015.
2. Vien, A. Unbelievable Health Benefits of Bone Marrow. LA Healthy Living, 2013.
Photo 1 courtesy of Shutterstock.
Photo 2 courtesy of PaleoBOSS Lady.
