Bone Marrow

Name: Bone marrow — the soft, fatty, buttery tissue inside beef bones, especially the large leg (femur) bones, which is roasted and spread on toast, or used in broths and sauces. It is a rich, delicate delicacy, with a silky texture.

Description

Marrow was an important food for early humans, who cracked open bones to reach it, and it is still prized today. In French cuisine it is served roasted from the bone, with parsley salad and toast, as a classic at the restaurant St John in London. It also enriches sauces, such as sauce bordelaise, and gives body to bone broth, and is an ingredient in Italian osso buco and Vietnamese and Chinese soups.

Bone marrow is mostly fat, with a mild, rich flavour. Marrow bones are sold cut into pieces, either canoe-cut (split lengthwise) or cross-cut in short lengths, and are normally roasted at high heat.

Main nutrition value

Bone marrow is mostly fat, mostly monounsaturated and saturated, high in calories, with some vitamin B12, iron, and collagen, but far less nutrient-dense than organ meats like liver.

How best to be consumed

Bone marrow is roasted and eaten in small portions.

1. Soak the bones in salted water for several hours, to draw out any blood, and rinse.
2. Roast cut-side up at 220°C for 15 to 25 minutes, until the marrow is soft and bubbling, but not melted away.
3. Scoop out and spread on toast, with sea salt, parsley and shallot or capers.
4. Simmer bones in stock for a few hours, to add richness.
5. Serve as a small starter, since it is very rich.

Overconsumption could cause…

Bone marrow is a very rich food, best as an occasional treat.

1. Raised LDL cholesterol and heart disease risk from the saturated fat in fattier cuts, skin and processed products, so choose lean cuts and trim visible fat.
2. High energy intake from a very fatty food, with weight gain if eaten often.
3. Dietary cholesterol, which is higher in organ meats, although current evidence suggests it affects blood cholesterol less than saturated fat does for most people.
4. Gout flare-ups in people with gout, since meat and especially organ meats are high in purines.
5. Possible contamination with heavy metals, such as lead, in bone products from some sources.

GroupsOrgan MeatsMammals (red meat)Fresh

Related foodsBeef HeartBeef KidneyBeef LiverLamb KidneyLamb LiverOxtail

Wikipedia — Bone marrow (food), used for origin, naming and history: https://en.wikipedia.org/wiki/Bone_marrow_(food)