Thursday, June 16, 2011

Recipe: Roasted Bone Marrow

A marrow a day keeps the doctor away?
Our gym, CrossFit King of Prussia, has been participating in the Philly Cow Share where members can pitch in and buy a cow to split amongst themselves. It saves members money on quality grass-fed meat and it gets local farmers customers. One of the other benefits of the Cow Share program is the leftover bones and organ meats. When the delivery comes, we often get boxes full of grass-fed bones, livers, tongues, and hearts. I get these for free because they are so undervalued by today's society that the Cow Share woman just gives them to us. Now I literally have a freezer full of organ meat and bones.

Are you disgusted yet? You shouldn't be, since many healthy and smart civilizations have valued these items for over two million years. If you ever give a marrow bone to a dog, you're going to be their new best friend. Why? Because their instinct tell them that the marrow is the best bang for their buck in terms of nutrition, even more so than muscle meat. It's the same for humans. Marrow is delicious, rich, and creamy. Plus, if you have a pet, you can toss them the bone. So put away your reservations for "weird" food and let's get cracking on these bones!

-In the meat section of your local grocery store, even common chain stores although quality and prices can be suspect
-Small family owned Asian and Hispanic stores
-local farmer or cow share program
-online at sites like Philly Cow Share and U.S. Wellness Meats

- Mark Sisson on bone marrow here
- Tom Naughton of "Fat Head" writes about his daughters loving bone marrow here
- Weston A. Price Foundation gives their take on bone marrow and its benefits here
- Whole Health Source on Vitamin K2 in bone marrow here

1. Get beef bones (preferably grass-fed)
2. Place the cut side up in a pan lined with foil for easy clean up.
3. Roast bones in preheated oven at 350 degrees for 15-20 minutes or until marrow bubbles
4. Lightly salt the tops with sea salt. Eat with a small fork or spoon or just suck it out!

served with spaghetti squash and shrimp. Most people like to serve it with a light salad with lemon or lime juice to cut through the richness of the marrow.


-ever tried bone marrow before? 
-what are your thoughts on eating this fatty, rich meal?
-If you have any other recipes, post them in comments.


  1. Very convenient Chris. "Now I literally have a freezer full of organ meat and bones." Remind me to never accept an invite over your house after a really grueling WOD....

  2. Hey, you've got two legs, you can't spare one?

  3. Fell in love with marrow in 2006. Made fun of my French colleagues until I tried it and then never looked back. I know a lot of people reading this do not eat bread but it is to die for on a tiny crustini with sea salt. YUMMO

  4. Forgot to circle back and read this. Thanks, Chris!


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