The bones of the matter.
Bone marrow is nature’s gold.
The crème de la crème of ancestral fats, we try and sneak it into as many of our products as we can for a hit of nutrients and flavour.
It fuels regeneration at a cellular level.
It's rich in fat-soluble nutrients and supports the very marrow in our bones, which creates red and white blood cells and houses our stem cells.
Essentially rich, rare, and metabolically powerful. Evolutionary scientists believe that cracking bones for marrow may have been a turning point in human evolution, fuelling our brain growth and shifting the trajectory of our species.
Bone marrow was a staple in our grandparents’ kitchens — long before avocado toast and nut butters took over.
In fact, you can still find old jars of marrow and even preserved brain in antique shops across the UK, a testament to how prized these ancestral fats once were for nourishment and regeneration.
At Oath, we strive for seasonal and common-sense balance, so a few servings per week mixed into your meals is our recommendation.
If you're bulking, then you can likely go a little crazier.
Bone marrows nutrient density:
Omega-7s (palmitoleic acid — antimicrobial and regenerative)
Fat-soluble vitamins (A, K2)
Alkaline-forming minerals
Conjugated linoleic acid (CLA)
Collagen-supporting compounds
Here are 6 of our favourite ways of utilising this sacred fat…
One | Roasted Bone Marrow with Garlic, parmesan and Herb Crust
This is a luxurious and simple nutrient dense winner.
Roast split marrow bones (20–25 min at 220°C) with salt, crushed garlic, rosemary, and thyme for the last 5 minutes. Remove and then add the parmesan cheese and return until its melted. Scoop out and spread on sourdough toast
Serve with: A sharp herb salad (e.g., parsley, shallot, lemon) to cut the richness.
Two | Bone Marrow Butter
Blend oven-softened marrow with grass-fed butter, garlic, sea salt, lemon zest, and herbs.
Use as a finishing butter on steak, roast veg, or scrambled eggs.
For an upgrade add anchovy or fermented miso for umami.
Three | Bone Marrow Mash (or Puree)
Blend bone marrow into mashed root vegetables (e.g., potato, or celeriac, parsnip or low carb option cauliflower) with cream (optional) and ghee. Fresh rosemary or thyme.
A great way for sneaking nutrition into more "normal" meals.
There's more...
Four | Bone Marrow & Liver Pâté
Combine roasted marrow with sautéed chicken liver, onions, garlic, brandy (optional), and thyme. Blend smooth.
Serve with fermented veggies or pickles to balance the richness. Or serve with carrots, cucumbers or radishes — excellent for nutrient-dense snacking.
Five | Bone Marrow Fried Rice
Use marrow instead of oil to stir-fry rice with ginger, garlic, eggs, and spring onions. Add fish sauce or coconut aminos for seasoning.
Add sliced beef heart for a full nose-to-tail meal.
(Trick: The marrow coats each rice grain with silky fat).
Six | Bone Marrow Chimmichuri
A South American sauce (like a European pesto) that packs a punch with garlic, parsley, lemon juice and zest, shallots, and spring onion tops.
The recipe can be found here. It's served with Picaña, an underrated steak cut in the UK that's popular in Latin America.
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Whilst these recipes can get your mouth watering, the reality is that we might not have the time or skill.
In doubt, preheat your oven to 180- 200 °C. Add a sprinkle of Maldon sea salt on the bone marrow shaft (with the fat facing up) and bake in the oven for 15-20 minutes… Ensure you cook the bone marrow in a pan or tray that can catch any fat that might drip.
Or even easier, grab a pack of our Everything Burger or Everything Mince blend, which both come with marrow along with a whole host of other goodies.
Whatever you choose, have a rich, nutritious Sunday.
Speak soon,
R, J & N
