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Paleo Foods: Bone Marrow

Bone Marrow highlights

Bone marrow is a unique, creamy substance found lurking inside long, large bones — like a tube inside a hard shell of bone. While the nutrition facts for bone marrow have not been thoroughly researched and published, marrow is indeed full of healthy fats. Non-muscle meats like organs and bones are known to be very nutrient dense. In fact, many traditional cultures cherished the marrow and organs of animals, and instead gave the muscle meat to their dogs.

One of the most popular ways to enjoy bone marrow is to place bones on a baking sheet and roast for 15 minutes at 400 degrees. You can enjoy marrow as an appetizer spread on a Paleo, grain-free cracker or dipping chip. You can also make a nutrient-dense beef broth or beef stew using marrow bones. When the bone broth or stew is finished cooking, remove the bones and scoop the marrow from the bones and spread on a Paleo cracker.

Nutrition Details

NutrientAbsolute amount, per 1 ounce of bone marrow%DV, per 1 ounce of bone marrow
Vitamin A67.2 IU1%
Iron1.3 mg7%
Phosphorus30.0 mg3%

Macronutrients Macros in Context

Here’s how 1 ounce of bone marrow stacks up in the context of a typical Paleo meal:

Blue bars show the typical range in grams for a Paleo meal. For example, a Paleo meal usually includes 30-60 grams of fat, but where you personally fall in that range will depend on your preference.

Orange dots show how 1 ounce of bone marrow fits into the typical nutrient profile of a Paleo meal.

Macros in Context - Bone Marrow

Buying it Buy It

 

Cooking with it Cook It

ROAST

Place bones (marrow side up) on a baking sheet and roast for 15 minutes at 400 degrees. Scoop out the marrow and serve on a salad or veggies.

BROTH

Use your leftover roasted marrow bones to make bone broth.

MARROW BUTTER

Roast bone marrow, scoop out marrow, mix with butter and herbs to create a marrow butter.

STEW

Make a beef stew with a mix of marrow bones and bones with a bit of meat on them.

Recipe ideas Recipe Ideas

Roasted Bone Marrow

Roasted Bone Marrow

Bison Bulalo

Bison Bulalo

Roasted Lamb Shanks

Roasted Lamb Shanks




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