Cooking Bone Marrow: Air Fryer Style

Bone marrow is a delicacy in many countries and can be cooked in an air fryer in under 20 minutes. The bone marrow can be cut lengthwise or crosswise and seasoned with salt, pepper, and parsley. It can be served on toast or crusty bread, or as an accompaniment to grilled steak or roasted meat. Bone marrow is a nutrient-rich food loaded with collagen, calcium, and healthy fats, and is a great source of vitamins and minerals.

How to cut bone marrow

To cut bone marrow, you will need to use tools that are specifically designed for cutting through bone, as it is a challenging task that requires the right equipment. Here is a step-by-step guide on how to cut bone marrow safely and effectively:

Tools and Preparation:

Before you begin, it is important to gather the necessary tools and prepare your workspace. Here are the tools you will need:

• A band saw is ideal for cutting through bone. It provides a clean and efficient cut.
• Alternatively, you can use a circular or table saw with a sufficient cut depth to get through the bone.
• If you don't have access to a saw, a hammer and a cold chisel can be used, but this method may not yield precise cuts.
• Safety gear, such as protective goggles and gloves, is essential to protect yourself from any flying debris or sharp edges.
• A cutting board or a flat, stable surface to work on.
• A container or bowl to hold the bone marrow pieces as you cut them.

Cutting the Bone Marrow:

Once you have gathered your tools and prepared your workspace, you can begin cutting the bone marrow:

• Put on your safety gear, including goggles and gloves, to protect yourself from any debris or sharp bone fragments.
• Secure the bone in a vice or clamp it down to a stable surface to hold it steady while you cut. This ensures a safe and controlled cutting process.
• If using a saw, choose the appropriate blade designed for cutting bone. Position the bone on the cutting surface and carefully align the saw blade with the desired cutting line.
• Start the cut slowly and with gentle pressure to get a clean and accurate cut. Increase pressure gradually as needed.
• If using a hammer and chisel, place the chisel at the desired cutting point and strike it firmly with the hammer to create a groove. Move the chisel along the bone, continuing to strike it with the hammer until you cut through.
• As you cut, be mindful of your posture and hand positioning to maintain control and accuracy.
• Once you have cut through the bone, use a spoon or knife to scoop out the bone marrow from the center of the bone slices.
• Place the bone marrow in a container or bowl, and repeat the cutting process as needed until you have the desired amount.

Remember, cutting bone marrow can be challenging, and it is important to prioritize your safety at all times. Always use the appropriate tools and follow safety guidelines to minimize the risk of injury.

Air fryer temperature and timing

The ideal temperature and timing for cooking bone marrow in an air fryer depend on the cut of the bone and the desired texture of the marrow.

If you are cooking bone marrow cut lengthwise, it is recommended to set the air fryer to 450°F (232°C) and roast the bones for 15-20 minutes. This will result in a caramelized exterior and a buttery, melt-in-your-mouth texture on the inside.

For cross-cut bones, a slightly lower temperature of 425°F is suggested, with a cooking time of 20 minutes. This will yield a similar texture to the lengthwise cut but with a slightly shorter cooking time.

Some sources suggest that a temperature of 400°F is sufficient for cooking bone marrow. At this temperature, the bones should be cooked for around 20 minutes, but it is recommended to check on them after 15 minutes to prevent overcooking.

If you are short on time, one source suggests that you can cook the bone marrow at 400°F for just 10 minutes, with a 2-minute preheat, for a quick and easy result.

For those who prefer their bone marrow with a spreadable, buttery consistency, a lower temperature of 380°F and a cooking time of 10 minutes is recommended. This is followed by an additional 3 minutes of cooking with minced garlic on top.

It is worth noting that the size of the bones can also impact the cooking time. Smaller bones may cook faster, so it is advisable to check on them after 15 minutes at the latest to prevent overcooking.

Additionally, the marrow's texture and taste can be influenced by the amount of meat left on the bones, the amount of seasoning used, and the presence of any other ingredients or toppings, such as garlic or parsley.

Finally, when cooking bone marrow in an air fryer, it is generally recommended to use a piece of parchment paper or aluminum foil at the bottom of the basket to catch any drippings and make cleanup easier.

Seasoning and serving suggestions

Bone marrow is a nutrient-rich delicacy, full of flavour and healthy fats. It is a great source of vitamins and minerals and can be cooked in an air fryer in a variety of ways.

For seasoning, salt is the most popular option, with some recipes suggesting a generous amount. You can also add black pepper, thick sea salt, kosher salt, or cayenne pepper. For a spicy kick, add some chilli pepper flakes or red pepper flakes. Parsley is a great garnish, adding a nice finish to the dish, but you could also use fresh thyme or rosemary. If you want to add a little more flavour, try adding some fresh garlic cloves, either sprinkled on top or minced and spread over the bone marrow.

For serving, bone marrow is often spread on toast or crusty bread, but it can also be added to soups or stews for a richer depth of flavour. You could also try it with some grilled steak or roasted meat, spooning the marrow over the cooked meat to create a rich sauce. For a more indulgent option, make a pasta sauce by combining the bone marrow with garlic, white wine, and heavy cream. Mix with your chosen pasta and finish with grated Parmesan and a sprinkle of parsley.

If you want to try something a little different, you could attempt a Korean beef bone marrow broth. Soak the bones in cold water, draining the blood and refreshing the water every hour for a total of four hours. Then, place the bones in the air fryer and cook at 180 degrees Celsius for 15-20 minutes.

Health benefits of bone marrow

Yes, you can cook bone marrow in an air fryer. It is a quick and easy way to prepare this delicacy, which can be served as a creamy spread on toast or crusty bread.

To cook bone marrow in an air fryer, preheat the appliance to 400°F-450°F (204°C-232°C) for 2-5 minutes. Place the bones upright in a single layer in the air fryer basket, optionally lined with parchment paper to prevent leakage. Season the marrow with salt, and other seasonings like pepper, parsley, or chilli pepper flakes. Roast the bones in the air fryer for 15-20 minutes, until the marrow is buttery and smooth.

Now, onto the health benefits of bone marrow. Bone marrow is a nutrient-rich superfood that has been a staple in traditional diets for centuries. It is an excellent source of vitamins and minerals, and healthy fats. Here are some specific health benefits of consuming bone marrow:

Joint Health:

Bone marrow contains collagen, glucosamine, and conjugated linoleic acid, which are known to improve joint health. Glucosamine, in particular, is effective in reducing inflammation and relieving joint pain associated with osteoarthritis.

Skin Health:

The collagen in bone marrow helps improve skin health by enhancing the strength and elasticity of the skin. This can lead to a more youthful and glowing complexion.

Diabetes and Cardiovascular Disease Prevention:

Bone marrow contains adiponectin, a hormone that helps break down fats and maintain insulin sensitivity. Higher levels of adiponectin are associated with a decreased risk of diabetes, heart disease, and obesity-associated cancers.

Blood Cell Production:

Bone marrow plays a crucial role in creating red blood cells, white blood cells, and platelets. Red blood cells carry oxygen throughout the body, white blood cells are essential for immunity, and platelets help with blood clotting.

Source of Healthy Fats:

Bone marrow is composed mostly of healthy fats, which can provide energy and essential fatty acids. However, it is important to consume bone marrow in moderation to avoid weight gain.

While bone marrow itself is delicious and nutritious, bone broth made from simmering bones is also a convenient way to obtain similar health benefits. Bone broth is available in liquid, powder, and capsule forms, making it a quick and easy addition to your diet.

Other ways to cook bone marrow

Bone marrow can be cooked in a variety of ways, including in an oven, instant pot/crockpot, or air fryer. Here are some detailed instructions for cooking bone marrow using these different methods:

Oven-Roasted Bone Marrow:

• Preheat your oven to 450 degrees Fahrenheit (232 degrees Celsius).
• While the oven is heating up, season your marrow bones generously with salt, just like you would season a steak. You can also add freshly minced garlic for extra flavor.
• Place the seasoned marrow bones on a sheet pan. If you're adding garlic, shake the pan to mix the ingredients together.
• Put the sheet pan in the oven and roast the marrow bones for about 20 minutes.
• Once the marrow bones are nicely roasted, you can enjoy them as-is or scoop out the bone marrow and serve it with crusty bread or buttered toast.

Instant Pot/Crockpot Bone Marrow Broth:

• Place the marrow bones in an instant pot or crockpot.
• Add enough boiling water to cover the bones by about one inch.
• For extra flavor, you can also add vegetables like celery, carrot, onion, and garlic to the pot.
• Cook the marrow bones in the instant pot for about 80 minutes on the Soup and Stew setting. For a crockpot, keep the heat low and simmer for 12 to 24 hours.
• Once cooked, you can strain the vegetables and store the bone broth in mason jars.

Air-Fried Bone Marrow:

• Preheat your air fryer to 400-450 degrees Fahrenheit (depending on your air fryer's capabilities).
• Season your marrow bones with salt and pepper, or other desired seasonings like chili pepper flakes.
• Place the bones into the air fryer basket, upright, in a single layer. You can line the bottom of the basket with parchment paper to catch any drippings.
• Cook for 15-20 minutes, depending on the size of the bones. Smaller bones may take less time, so check after 15 minutes to ensure the marrow doesn't leak out.
• Once cooked, remove the bones from the air fryer and scoop out the marrow. Serve it as a spread on toast or crusty bread, garnished with parsley or fresh thyme.

Frequently asked questions