Cody Casey
Bone marrow is a delicacy in many countries and can be cooked in an oven, instant pot, crockpot, or air fryer. The air fryer is a super handy appliance that makes cooking meals quick and easy, and bone marrow is no exception. It is a rich and decadent spread full of flavour and healthy fats, adding a delicious meaty and buttery taste to anything you put it on. It is also a good source of vitamins and minerals. Here is a step-by-step guide on how to cook bone marrow in an air fryer.
| Characteristics | Values |
|---|---|
| Cut | Lengthwise or crosswise |
| Temperature | 380-450°F |
| Time | 10-20 minutes |
| Preheat | Not necessary |
| Oil | Not necessary |
| Seasoning | Salt, pepper, parsley, garlic, chilli flakes, cayenne pepper, rosemary, thyme, balsamic vinegar |
| Serving suggestion | On crusty/toasted bread, with steak or roasted meat, in pasta sauce, in a broth |
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What You'll Learn
How to cut bone marrow for air frying
To cut bone marrow for air frying, begin by selecting the right bone cuts. Opt for bones that are thick and filled with marrow, which are commonly available at butcher shops or supermarkets. Marrow bones are usually sliced lengthwise or crosswise, about 1 inch thick, to expose the rich contents within. Before cutting, rinse the bones under cold water to remove any debris or excess blood. Pat them dry with paper towels to ensure a good sear and flavor development during cooking.
Depending on personal preference and the intended dish, the bones can be soaked in salted water for a few hours to draw out any remaining blood, although this step is not mandatory. If you intend to enjoy marrow bones in a broth, stew, or soup, it is recommended to roast the bones in the oven at 450 degrees Fahrenheit (232 degrees Celsius) for twenty to thirty minutes before further braising or slow cooking.
When cutting the bone marrow lengthwise, place the bone marrow bone side down on a prepared baking sheet lined with parchment paper. For crosswise, the bone can be cut into 1-inch-thick slices.
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Air fryer settings and cooking times
The temperature and time settings for cooking bone marrow in an air fryer depend on the cut of the bone and the desired texture of the marrow.
If you cut the bone lengthwise, roast the bone marrow in the air fryer at 450°F for 15-20 minutes. If you cut the bone crosswise, bake the bone marrow at 425°F for 20 minutes. For bones cut lengthwise, the higher temperature and wider range of cooking time allow for more variation in the texture of the marrow, from soft and buttery to slightly firmer. For bones cut crosswise, the lower temperature and set cooking time of 20 minutes will result in a more consistently soft and buttery marrow.
If you are using a Ninja Foodi air fryer, you can place the bones upright in a single layer in the basket. It is recommended to line the bottom of the basket with parchment paper to prevent leakage. Set the air fryer to 400°F and cook for 20 minutes. If the bones are small, check the basket at 15 minutes to ensure that the marrow and healthy fats do not leak out of the bones. When the marrow is tender, use tongs to remove the bones from the air fryer and set them on a dish. Use a spoon or knife to scoop the marrow out of the bones and spread it onto toast or crusty bread.
If you are using a different model of air fryer, you can preheat the air fryer to 400°F or 380°F and cook the bone marrow for 10 minutes. Sprinkle the bones with salt and pepper before placing them in the air fryer. You can also add crushed red pepper flakes or cayenne pepper for a spicier dish. After cooking, sprinkle the bone marrow with chopped parsley.
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Seasoning and serving suggestions
Bone marrow is a nutrient-rich food loaded with collagen, calcium, and healthy fats. It is a great source of vitamins and minerals and can be served in a variety of ways.
The most common way to serve bone marrow is on toasted or crusty bread. You can spread the buttery marrow onto the bread and sprinkle with salt, pepper, and fresh or dried herbs like rosemary, thyme, or parsley. You can also add a splash of balsamic vinegar or chilli pepper flakes for an extra kick.
If you're serving bone marrow with a grilled steak or roasted meat, you can use the bone marrow as an indulgent accompaniment. Simply spoon the marrow over the cooked meat, allowing it to melt and form a rich, flavorful sauce.
For a more indulgent option, you can create a luxurious pasta sauce by combining roasted bone marrow with garlic, white wine, and a bit of heavy cream. Mix with your preferred pasta, such as tagliatelle or linguine, and finish with freshly grated Parmesan and a sprinkle of chopped parsley.
If you're feeling creative, you can also experiment with adding bone marrow to soups or stews for a richer depth of flavor. Bone marrow is usually served as a spread or sauce, but you can also add it to other dishes as a tasty, nutritious topping.
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Health benefits of bone marrow
Roasted bone marrow is a delicacy in many countries and can be cooked in an air fryer in under 15 minutes. The bone marrow can be cut lengthwise or crosswise and seasoned with salt and pepper. It is then cooked in the air fryer at 400-450°F for 15-20 minutes.
Bone marrow is a nutrient-rich, ancestral superfood that offers a myriad of health benefits. It is a good source of healthy fats and is full of B vitamins, nutrients, collagen, and glucosamine. Collagen helps improve skin health and the strength of bones and joints. Glucosamine is a compound found in cartilage that helps against osteoarthritis, relieves joint pain, and reduces inflammation in the joints.
Bone marrow also contains glycine and conjugated linoleic acid, which have been linked to several health benefits. Additionally, bone marrow is a significant source of adiponectin, a hormone that helps break down fats and maintain insulin sensitivity. High levels of adiponectin are associated with a decreased risk of diabetes, cardiovascular disease, and obesity-associated cancers.
Bone marrow can be enjoyed in a variety of ways, such as spread on toast or crackers, used in sauces for meat dishes, or added to bone broth or soup. It can also be purchased from farmers' markets, butcher shops, and health food stores, or extracted at home by simmering bones for an extended period.
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How to store leftover bone marrow
Storing leftover bone marrow correctly is crucial to prevent the growth of harmful bacteria, preserve its flavour and texture, and retain its nutritional value. Here are some detailed instructions on how to store leftover bone marrow:
Storing Cooked Bone Marrow in the Fridge
To store leftover cooked bone marrow, place it in an airtight container and store it in the coldest part of your fridge. Consume it within two days, as cooked bone marrow has a shorter shelf life than raw bone marrow.
Storing Raw Bone Marrow in the Fridge
Raw bone marrow should be stored in the refrigerator at a temperature of 40°F (4°C) or below. Keep it in an airtight container or wrap it tightly in plastic wrap to prevent exposure to air and moisture. Be sure to check for any signs of spoilage before consuming it.
Storing Bone Marrow in the Freezer
Bone marrow freezes well, and you can store it in the freezer for later use. Simply place the bone marrow in an airtight container and freeze it for up to three months. To thaw, place the frozen bone marrow in the refrigerator at least 30 minutes before reheating.
Additional Tips for Storing Bone Marrow
- Avoid cross-contamination by keeping bone marrow separate from other foods, especially raw meats.
- Store bone marrow promptly. Place it in the refrigerator immediately after purchasing or preparing it to minimise the time it spends at room temperature.
- Ensure the storage environment is not too humid, as excess moisture can accelerate spoilage.
- Check the initial freshness of the bone marrow, as fresher bone marrow will last longer in the fridge.
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Frequently asked questions
Set your air fryer to 400 degrees Fahrenheit and cook for 20 minutes. If the bones are small, check at the 15-minute mark.
Rinse and dry the bone marrow. Place the bones in the air fryer basket, upright, in a single layer. You can line the basket with parchment paper to prevent leakage.
Season the bone marrow with salt and pepper. You can also add parsley, chilli pepper flakes, cayenne pepper, rosemary, thyme, or a splash of balsamic vinegar.
Bone marrow can be eaten on its own or spread on crusty bread. It can also be served with a grilled steak or roasted meat, or added to soups, stews, or pasta.
