Getting the goodness from bones and marrow, in two steps:
1.)Cook the bones by roasting and remove marrow from bones:
- Roast 15 min at 350 F – 375F, until some fat is running out of bones.
- Remove from oven, remove marrow “hot dogs” from bones.
One way to use this marrow:
- Spread on toasted French bread or bread of your choice.
- Sprinkle on some finely chopped, raw greens (kale, lambs quarters, etc.) and onion with lemon, olive oil. As options, mix the marrow 50/50 with grassfed butter before spreading (in a small food processor); add some chopped parsley to the greens.
- If you like, top with a thin slice of grassfed sirloin. We did this and had great results, as shown here:
Another way to use the marrow – add it to stews or pot roast in the Crock Pot.
2.)Boil the “lightly roasted” bones to create a light broth. (some others like to roast the bones until they are brown – that’s an option)
To cook bones by boiling:
- Boil for 5 – 20 hrs.
- Put in 1 – 2 cups of apple cider vinegar, last hour or so, to help dissolve more nutrients from bones.
- Don’t use any salt.
- Freeze in pints – boil it down more so it is strong (more like stock than broth) to save freezer space.
- Add celery to this broth for fiber, use with meat, beans or rice.
From Janet G., with some additions from MP.