I am a sucker for a good bone marrow. And one of my favorites, I had here in AZ at a pretty cool restaurant called Flint by Baltaire in Phoenix. Theirs was smoked, seasoned perfectly. Although I do have a smoker, I wanted to go the easier more convenient route and roast it in the oven.
I always wait to have it at a restaurant, which is barely anywhere. So frustrating! But Flint’s was so good I just kept craving it. So here I go, coming home to make it myself. I found them perfectly priced at The Wagyu Shop. You get 2 bone marrows that come already sliced lengthwise. Each bone is a vacuum sealed. So you get 2 halves in each frozen package.
What is Bone Marrow?
Bone marrow is a spongy tissue found inside the bones of humans and animals. It is responsible for producing blood cells, including red blood cells, white blood cells, and platelets. The bone marrow contains stem cells that give rise to these blood cells through a process called hematopoiesis. Red blood cells carry oxygen to the body’s tissues, white blood cells help fight infections, and platelets help the blood to clot. The bone marrow also plays a role in the immune system by producing immune cells. There are two types of bone marrow: red marrow and yellow marrow. Red marrow is found mainly in the flat bones such as the pelvis, sternum, skull, and ribs, while yellow marrow is found in the long bones such as the arms and legs.
What are the benefits from eating bone marrow?
Bone marrow is a nutrient-dense food that has been consumed for centuries in many cultures. Here are some potential benefits of eating bone marrow:
- Rich in nutrients: Bone marrow is a good source of important nutrients such as iron, zinc, and vitamin A. It is also high in omega-3 and omega-6 fatty acids.
- Supports gut health: Bone marrow is rich in gelatin, which is known to help support gut health by reducing inflammation and improving the integrity of the intestinal lining.
- Boosts immune system: Bone marrow contains immune-supportive compounds such as cytokines, which can help boost the immune system.
- Supports joint health: Bone marrow contains glucosamine and chondroitin, which are compounds that support joint health and may help reduce inflammation.
- Helps with digestion: The fat in bone marrow is rich in monounsaturated and saturated fatty acids, which can help support digestion by improving bile production.
It’s worth noting that bone marrow is also high in calories and cholesterol, so it should be consumed in moderation as part of a balanced diet. Additionally, it’s important to ensure that the bone marrow is sourced from healthy, grass-fed animals to minimize the risk of exposure to harmful substances.
What are the best ways to cook bone marrow?
There are several ways to cook bone marrow, but here are some popular methods:
- Roasting: This is a simple and popular method for cooking bone marrow. To roast bone marrow, preheat your oven to 450°F (232°C). Place the bone marrow on a baking sheet, cut side up, and sprinkle with salt and pepper. Roast in the oven for 15-20 minutes, or until the marrow is soft and bubbly.
- Grilling: Grilling is another great way to cook bone marrow. To grill bone marrow, place the marrow on a hot grill, cut side down. Grill for about 10 minutes, or until the marrow is cooked through and bubbly.
- Boiling: This is a traditional method for cooking bone marrow. To boil bone marrow, place the marrow in a pot of boiling water and simmer for about 15-20 minutes. Remove from the pot and serve with salt, pepper, and herbs.
- Sautéing: This method involves cooking bone marrow in a pan with some oil or butter. Heat a pan over medium-high heat and add the marrow. Sauté for 5-7 minutes, or until the marrow is soft and slightly browned.
- Spreading: You can also scoop the cooked bone marrow out of the bone and spread it on toast or crackers, seasoned with salt and pepper, and topped with fresh herbs.
Overall, the key is to cook the bone marrow until it is soft and bubbly, but not so much that it melts away completely. Experiment with different cooking methods to find your favorite way to prepare this nutrient-dense food.
Why is it good to brine bone marrow in salt overnight?
Brining bone marrow in salt overnight can help enhance the flavor and texture of the marrow. Here are a few reasons why:
- Flavor: Brining the bone marrow in salt helps to infuse it with flavor. The salt draws out moisture from the marrow and creates a salty and savory brine that penetrates the bone and adds flavor to the marrow.
- Texture: Brining can also help improve the texture of the bone marrow by breaking down some of the connective tissues and making it more tender.
- Hydration: Brining can also help to rehydrate the bone marrow, which can make it juicier and more succulent.
What are the best sides for roasted bone marrow?
Roasted bone marrow can be a rich and flavorful dish, and pairing it with the right sides can balance out the flavors and textures. Here are some delicious sides that can complement roasted bone marrow:
- Crusty bread: Slices of toasted or grilled bread are a classic accompaniment to roasted bone marrow. The bread can be used to scoop out the marrow, and the crunchiness of the bread provides a nice contrast to the soft and creamy marrow.
- Roasted garlic: Roasted garlic cloves can add a subtle sweetness and depth of flavor to roasted bone marrow. Simply roast the garlic in the oven and serve it alongside the marrow.
- Arugula salad: A light and peppery arugula salad can help cut through the richness of the marrow. Toss the arugula with lemon juice, olive oil, salt, and pepper.
- Roasted vegetables: Roasted vegetables such as carrots, asparagus, or Brussels sprouts can add some color and nutrition to the dish. The caramelized flavors of the vegetables can also complement the richness of the marrow.
- Pickled vegetables: Pickled vegetables such as cucumbers, radishes, or onions can add a tangy and refreshing contrast to the rich flavor of the marrow.
Overall, the sides you choose will depend on your personal taste preferences. Don’t be afraid to experiment with different combinations to find the perfect pairing for your roasted bone marrow.
Roasted Bone Marrow
Brining the bone marrow
- 2 halves bone marrow I went with a lengthwise cut
- 1/4 cup salt for brining
Roasting the bone marrow
- 1 tbsp olive oil to brush over before roasting
- sea salt to taste
- white and black peppercorn, grinded ground black pepper is ok too
Toast as a side
- 10 slices French or Italian loaf
- 3 tbsp or more if needed Olive Oil to coat bottom of the pan
- garlic powder sprinkle over the olive oil
Bone marrow and toast toppings
Brining the bone marrow
- In a large bowl add about 1/4 cup salt and then the bone marrow.
- Cover and refrigerate overnight.
- The next day, you will notice that the bone marrow will be mostly white. That is what we are looking for.
Roasting the bone marrow
- Place bone marrow in a baking dish.
- Brush lightly with olive oil.
- Top liberally with sea salt and the pepper you choose.
Roasting the bone marrow
- Heat oven to 450° degrees.
- Place the bone marrow in the oven for 15-20 minutes or until you feel that it has a nice browning that looks like your preferred roast.
- While the bone marrow is roasting, prepare the toast.
- After the sliced toast is plated, place the bone marrow pieces as you see fit.
- Top with some chopped parsley.
Preparing the sliced toast
- Slice in a diagonal, a french or Italian baguette. As thick or thin as you prefer.
- In a cast iron skillet, over medium heat, I added enough good quality olive oil to coat the skillet and brushed it around it.
- Then I did an all around dusting of garlic powder over the olive oil.
- Once warmed, I placed the bread slices turning repeatedly until I got the coloring I wanted. I had to add bits more of olive oil here and there to make sure the pan didn't completely dry out and burn the bread.
- Once done, add to serving plate. Then add the bone marrow once it's done.
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