“Be still, my heart! This was my reaction when I spotted packaged bone marrow at Waitrose! Roasted bone marrow needs only a scattering of salt flakes and micro-herbs to season and garnish. Do not be alarmed that this is such a small meal (one bone per person) because its a sickly-rich little dish. I spread it on toasted Quick Keto Chia Bread. If you don’t have a store that sells handy marrow portions, scoop out the fatty marrow from your bones after making Bone Broth. The macros were calculated on using the full recipe of the Quick Keto Chia Bread (3 slices > 1.5 slices per person, as pictured).” – Monya
Fats of Life® is a keto and low carb recipe blog that I love to run as a hobby in my spare time. I am also the author of the best-selling Keto Kitchen Series of cookbooks. This includes my debut best-seller Keto Kitchen (2020). The fun and exciting Lazy Keto Kitchen (2021). And, the clever and inspiring Budget Keto Kitchen (2022). My 4th cookbook, Quick Keto Kitchen (2023) is as fantastic as the first three, and packed with spectacular, easy creations!
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More on Roasted Bone Marrow on Keto Chia Toast…
Bone marrow is rich in essential nutrients, including vitamins A, K2, and various B vitamins. Vitamins A and K2 play roles in skin health and wound healing. It also contains minerals such as calcium, phosphorus, and magnesium. These nutrients are vital for overall health and can support various bodily functions. Bone marrow contains compounds like collagen and several amino acids that can help support the immune system. Collagen is important for maintaining the integrity of the gut lining, which plays a significant role in immune function.
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The collagen and other compounds in bone marrow can be beneficial for joint health. Collagen is a key component of cartilage and connective tissues. Consuming bone marrow may help support joint mobility and reduce joint pain and inflammation. Collagen is also essential for skin elasticity and hydration.
The gelatine in bone marrow can help support gut health by promoting a healthy gut lining. A well-maintained gut lining can prevent leaky gut syndrome and improve overall digestive health.
Bone marrow contains minerals like calcium and phosphorus, which are essential for maintaining strong and healthy bones. Consuming bone marrow may contribute to bone density and overall skeletal health. It’s crucial to obtain bone marrow from reliable sources and ensure its prepared and cooked properly to minimize the risk of foodborne illnesses.
It is important to note that to maintain ketosis, it’s essential to track carbohydrate intake and ensure it aligns with your daily macro goals. Consulting with a healthcare professional is advised before making significant dietary changes. Scroll to the bottom to see the full macros and allergens for Roasted Bone Marrow on Keto Chia Toast, as well as all the Light Meals & Appetizers on Fats of Life®.
Roasted Bone Marrow on Keto Chia Toast
Per serving
Ingredients
- 2 halved bone marrow portions, as pictured
- 1 tsp unsalted butter
- 3 slices Quick Keto Chia Bread, Fats of Life recipe
- sea salt flakes
- snipped micro-herbs, to garnish
Instructions
- Preheat the oven to 200°C (fan oven). This is 220°C for conventional ovens (or 425°F / gas mark 7).
- Open the packaging and pat the troughs dry with kitchen paper. Place onto a roasting tray and cook for 25 minutes.
- In the meantime, assuming your 3 slices of Quick Keto Chia Bread has been made, heat the butter in a pan and toast the slices on both sides. Halve them diagonally, there should be 3 halves each, as pictured. Set aside.
- One your marrow is cooked, gently tip to one side to pour off most (not all) of the rendered fat. Do not discard this fat: chill or freeze for later cooking use - or just do what I do: pour the fat over my toast! #WhyWasteGoodFat?
Be sure to follow & tag me @mkilianpalmer on Instagram so we can all see your lovely creations!
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The links above will take you to Amazon UK. For USA and other countries, see the global Amazon links here: Keto Kitchen ; Lazy Keto Kitchen ; Budget Keto Kitchen ; Quick Keto Kitchen.
Nutritional Information per servingCalories 527Kcal / 2205kJ
Fat 52g
Carbohydrates 2.8g
Protein 13g
Allergens
Almonds
Mustard
Eggs
Sulphites
Milk
See all the Light meals / Appetiser recipes on Fats of Life:
Disclaimer: The nutritional analysis, macro and allergen breakdown of the recipes on this site have been manually and carefully calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The macro calculations are provided as a courtesy to you based on the author's weighing of ingredients when creating the dishes. If Erythritol (a sugar polyol) has been used in any of the recipes, it has already been manually excluded from the final carbohydrate count. The author is a chef - not a medical professional - and this website has been designed to provide you with recipe ideas to suit the low carb lifestyle you have discussed with your GP.
1 Comment
Drop me a line if you have any questions or comments about this recipe. I will do my best to reply as soon as possible! Monya xxx