I think I’ve invented a new comfort food! This delicious, easy bone marrow recipe is perfect for beginners and the combination is a match made in heaven. The creamy texture of new potatoes coupled with the rich, savoury flavour of roasted marrow – balanced perfectly with fresh herbs. I’d even go as far as suggesting that it trumps the timeless marriage of potatoes and butter – a miracle for the dairy-free folk, among us.
Healthy comfort food – this is it
Potatoes rank pretty highly on my comfort food list as my mother was a hot-chip-aholic and we grew up eating them regularly. And before you get all carb-phobic on me, potatoes are NOT just ‘empty carbs’. They’re actually very nutrient dense, with one baked potato providing around half your daily requirement of vitamin C and plenty of minerals to boot. They also make a surprisingly good protein source. In fact, potatoes are one of the more digestible types of vegetarian protein. They contain precursors to essential aminos, which means they’re more protein in ‘effect’ than substance.
And let’s not get hung up on the fat content of bone marrow either. Surprisingly, as discussed in this post, marrow is the richest source of the wonderful insulin-regulating, fat-loss hormone adiponectin. It’s also one of the best sources of immune boosting, anti-inflammatory alkylglycerols and was traditionally fed to nursing mothers and babies for brain development.
So brush off any skepticism about this delicious, nourishing food. I always encourage clients to include one serving of bone marrow each week – especially in Winter when our immune systems need extra support. (And comfort food is on the menu!)
The perfect beginner bone marrow recipe
This recipe is a simple, nourishing twist on traditional butter and herb potatoes. You can use any type of waxy potato, particularly if you’re trying to limit starch intake, but nothing beats freshly harvested new potatoes, when they’re in season. Whenever possible, try to source organic potatoes. Unfortunately, conventional potatoes are toxin-heavy.
If you’re yet to reach connoisseur status, here’s a great summary of all the different types of potato. And this is a great read on how Australians are getting a raw deal on potatoes unless they’re shopping outside of the supermarket.
This is a delicious, dairy-free alternative to buttery potatoes and an easy way to include immune-boosting bone marrow in your diet.
- 1kg new or regular, waxy potatoes
- 1 large marrow bone, sliced lengthways into 2 pieces (80-100g marrow)
- 1 bunch of parsley, leaves only, finely chopped (save the stems for broth)
- 1 tsp sea salt (or to taste)
- Pepper to taste
- Preheat the oven to 180C.
- If you’re planning to leave the potato skins on, wash them well before cooking. Halve or quarter the potatoes or simply leave them whole, then boil or steam until tender.
- Whilst the potatoes are cooking, place the marrow bones face up on a baking tray and roast them for 20 minutes or until cooked through and starting to brown. Turn the heat off but allow the bones to remain in the oven until the potatoes are ready.
- Drain the potatoes and transfer them to a medium sized bowl and season with salt and pepper. Remove the bones from the oven and carefully scrape the marrow over the potatoes, then toss to combine. Add the parsley and toss once more, then serve immediately. (Or roast the potatoes on 250C for 15 minutes for a delicious crispy version).
This dish is best served hot, as bone marrow has a slightly greasy mouth-feel when it cools.
The amount of bone marrow doesn’t need to be exact - adding more will simply make it creamier. We vary it depending on the fat content of the rest of our meal.
Other additions: garlic, rosemary or chives.
I hope the simplicity of this recipe inspires some of you who are new to bone marrow, to have a go. Please let me know in the comments below. :)