If you’ve ever struggled with de-boning your chicken wings, fish, or other meat dishes, perhaps you wondered what the bones are good for? The animals used them while they were alive, but what can we do with them now that we have them?
Animal bones add a lot of flavor to dishes. Bones contain a rich substance known as “marrow” which is thick and full of nutrients. When added to broth and gravy it not only adds a nutrient boost, it also emphasizes the natural taste of the meat itself.
If you are wondering how you should cook and prepare these bones then you are in the right place. We will show you how to cook these bones and share some useful data on their nutritional value along the way!
What’s Bone Marrow?
Bone marrow is the innermost section of the three layers of bones: outer hard section, inner sponge, and inner marrow. The marrow is the portion of the bone where your white and red blood cells are generated. This part of the bone is essential for life and it creates millions of new cells in your body every single day.
Usually red or yellow in color, bone marrow is located in the empty cavity inside of the bone’s hard outer casing.
It is somewhat thick and gelatinous in nature and is best described as a sort of jam or jelly. When used to make soup it adds a thickness to the broth which many find satisfying and fulfilling.
Even though marrow is present in all mammals, including dolphins and whales, it is not found in all birds in the Aves family.
Birds such as chickens and pigeons have marrow in their leg bones which is commonly used for chicken broth. However, some very small birds lack this substance.
Birds such as finches and orioles are very small and their leg bones are mostly hollow. These hollow bones permit these creatures to fly, but they are not solid enough for marrow.
Is Bone Marrow Healthy?
Bone marrow is very healthy and is commonly referred to as bone broth when eaten as a soup. However, you can also use the bone marrow in gravies to add a little more nutrients.
Bone marrow is high in iron and protein. Since this is where white and red blood cells originate, high concentrations of nutrients are necessary for function.
In ancient times, people treasured bone marrow, along with the blood of the creatures they hunted. In fact, these portions of the animal carcass were so highly valued, that many cultures offered them in sacrifice to ancient deities.
These practices reflect how healthy and nutrient-packed these portions of these animal carcasses are. Bone marrow is essential for those suffering from various cancers because of its rich nutritional content. It’s also used in transplants to help those suffering from blood and bone cancer rejuvenate cells.
Bone marrow is rich in several micro and macro nutrients which can be consumed through broth and gravies. Although it is also available as a protein powder at nutrition centers and supermarkets.
| Nutrients: | Calories(Macronutrient) | Protein(Macronutrient) | Fats(Macronutrient) | Iron(Micronutrient) | Riboflavin(Micronutrient) | Thiamin(Micronutrient) | Potassium(Micronutrient) |
| Uses/Benefits | Energy, exercise, and everyday function of the body | Muscle growth and everyday function of the body. | Healthy fats essential for safe blood circulation and skin and hair health | Blood flow and healthy cardiovascular health | Also known as B12. Vital for gut health, heart health and is linked to preventing strokes. | Vitamin B1, good for energy maintenance | Lowers blood pressure and helps maintain a healthy heart |
| Quantity (per serving beef bone marrow) | Approx: 125 per .5 ounces | This varies based on how you consume it. We recommend collagen bone broth protein, which has close to 20grams per serving. Bone marrow alone has 1 gram per .5 ounces | 13.5 grams per .5 gram serving | Approx: 2mg(4% of the RDI) | Approx: 1.7mg (6% of the RDI) | Approx: 1% of the RDI | Approx: 1% of the RDI |
What Does Bone Marrow Taste Like?
Each type of bone marrow tastes slightly different, but most have a buttery flavor with a slightly sweet undertaste. It can be flavored with whatever it is you are cooking and does not have an overpowering flavor on its own. Beef and chicken bone marrow are the most common, and both have a mild flavor.
Bone marrow is easily added to soups and gravies without upsetting the desired flavor. Beef and chicken bone marrow have a similar taste to the rest of the animal, only milder.
Therefore, if you’re making chicken and dumplings with gravy, you can add the chicken bone broth easily.
However, fish bone broth is rather potent. This bone broth is rather fishy, and should only be added to dishes you don’t mind tasting a little bit like the ocean.
Fish bone broth is common in Asian and Mediterranean dishes and adds a nice thick taste to broths and soups.
Collagen protein is very popular right now, and usually tastes like vanilla, chocolate, or other flavorings. It’s not hard to cover up the natural taste of the bone marrow. This is true even for fish bone marrow collagen, which is a desired addition to these powders for its omega-fatty acids.
How Should You Cook Meat With Bones?
Boiling your meat bones is the easiest way to extract the benefits from the inside of the bones. Boiling at a low boil, with the bones cut open on the ends, will allow the nutrients and marrow to seep out. You can boil it along with the meat so the meat absorbs the flavor and richness as well as the broth.
When it comes to marrow extraction, not all bones are created equally. The reality is, that each animal has a different marrow distribution in the different bones of the body. Thigh, hip, and breast bones are usually the best.
Other methods of cooking meat with the bones is to broil them and slow cook them. Pork ribs are a common dish made either in the oven or in a slow cooker where the bones make a great addition. While cooking, the bone marrow enters the sauce and adds a sweeter, richer, and more flavorful experience.
Broiled chicken and steaks are common ways of cooking meat with their bones as well. However, in these methods, the bones do not play an integral part in improving the flavor of the dish.
If you want to add flavor to your meat, you need to make sure the bone is punctured to permit the marrow to exit while it cooks.
Can You Use Bones and Bone Marrow To Make Broth?
Bone marrow makes amazing broth and adds more nutrients and vitamins to your soups. This is actually the easiest and most effective method of extracting marrow from your meat bones.
Simply add the meat on the bone, or just the bone, to a pot of boiling water and let it simmer for an hour. The low boil will ensure all the marrow is extracted, making your broth rich and flavorful.
For beef bone broth, you are likely to have the best luck with a leg bone. Beef leg bones are large and rich in marrow and are usually available at grocery stores. A T-bone steak is another good choice. You can also usually find these bones at your local butcher’s shop.
For chicken bone broth you should use thigh bones. Although, if you plan on making a larger quantity of chicken bone broth, you can also use an entire chicken. Leave the skin on as well, since this will add additional nutrients, fats, and improve the flavor.
Last, fish are the oddballs here. Fish broth should be made with the heads of the fish. This area of the fish has the highest amount of omega fatty acids and makes the richest broth.
You can sometimes find fish heads for sale at grocery stores. But, you can also find whole fish for sale and either separate the head from the body or use the whole fish.