Roasted Bone Marrow with Sea Salt

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If you'd have asked me three years ago if I'd ever sit down, spoon out the marrow from a chunky cow bone and savour the wobbly insides like some sort of exotic, warm butter, I'd have said no. 

No way. 

So I was pretty surprised to find myself excitedly peering in at the bubbling marrow softening and turning glossy through the glass window of a hot oven. It's something I thought I'd never do. And when I posted a pic of it, fresh out of the oven on Instagram I discovered that many of you love bone marrow, too. Some of you use it to top steaks, like butter. Others just spoon it straight out of the bone, like I did. Others hide it in stews or mash it into vegetables.

There's a lot to be said for eating bone marrow. Firstly, the taste. If you've never tried it, it tastes a bit like a cross between lard and butter. Beefy. Rich. Silky, salty and creamy. The texture is wobbly and a bit jelly-like, but while you're eating it you do feel a kind of nourishment - you feel satisfied and it doesn't take much to fill you up. We just gathered around the table and ate it using a teaspoon. Even the girls dug in and ate some. 

Nutritionally, bone marrow contains fat and protein - apparently mostly monounsaturated fat, according to this article at Marks's Daily Apple. And, as he rightly suggests, animals feasting in the wild on a carcass head straight for the organs - and the marrow inside the bones, first. 

Chances are, they're onto something. 

I got my marrow bone from Waitrose, where the butcher had cut it lengthways. This was great because it meant that you don't have to poke out the marrow from the centre of the bones after it's cooked. You just scrape it off with a teaspoon, and it means you also get every little bit easily, with no waste. If I was getting marrowbones again (and I will be) I'll ask the butcher to cut the bones this way. Much easier. Plus, it cost me 99p. Come on, people.

So, here I was, faced with a chunky bone to cook. I decided I'd cook it simply, and not add too many flavours. So I roasted it with a pinch of sparkly, crunchy sea salt crystals. Easy.

Here's how I did it. 

Roasted Bone Marrow with Sea Salt
First, unwrap the marrowbone from any packaging, and place it on an ovenproof dish, with the marrow part facing up, so the bone holds it as it cooks like a little dish. Set your oven to gas mark 7/200ºC/400ºF.

Don't use any olive oil or fat - the marrow has enough - just sprinkle with a pinch of sea salt - I used coarse sea salt crystals for added texture and crunch. Slide straight into the oven and roast for 15-20 minutes. It's ready when it's hot all the way through and when the bone marrow has separated from the bone and is soft and butter-like. Once fully cooked, take it out and allow to cool slightly before serving. It'll be really hot. 

Are you interested in paleo and AIP compliant curries, stir-fries, roasts, desserts and drinks? Check out my ebook SPICE, available to download in the Kindle store now, which contains over 90 recipes featuring herbs and spices on the autoimmune protocol. 

I've entered this post in Phoenix Helix's AIP Recipe Roundtable - go check it out for more AIP inspiration! 


  1. On August 16, of this year, I stopped being a hard core vegan of 6 years. I am learning, and loving, to eat meat again! I get locally sourced, grass fed and finished meat. I am just ready to roast my very first ever split bone marrow bones! I am soooo excited! I will keep it simple following your recipe. Thanks soooo much!


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