Marrow Mash
Dairy free, Gluten Free, Nut free, Protein rich, Soy free
About the recipe
Looking for a nutrient-dense, flavour-packed mash that the whole family will love? This nutrient dense marrow mash is rich in collagen, healthy fats, and immune-supportive nutrients thanks to the combination of potato, bone marrow, and broth. The addition of egg yolks makes it extra creamy and nourishing – especially for babies and toddlers who need those brain-boosting fats (or toddlers who are riding the beige train).
Blended into a smooth purée/mash, it’s a fantastic first food for babies. Or leave it thick and rustic as a delicious, hearty side for big kids and grown-ups.
Where to find bone broth:
You can make your own – we have a simple and nourishing Bone Broth Recipe here on our website. Or if you’d prefer to buy ready-made, we love:
• Undivided Food Co. (use code BOOBTOFOOD for a discount on orders over $99)
• Le Puree (use code BOOBTOFOOD)
How many bones do you need for the marrow?
To yield around 3 tablespoons of roasted marrow, you’ll typically need 2–3 marrow bones (depending on size and fattiness). Look for grass-fed beef marrow bones from your local butcher or organic grocer.
Serving Suggestions:
- Serve as a side to slow-cooked meats, grilled chicken, or pan-fried fish.
- Pair with sautéed greens or a fresh salad for a balanced meal.
- For babies, spoon-feed or preload onto a soft-tipped spoon for self-feeding.
Storage:
- Fridge: Store in an airtight container for up to 3 days.
- Freezer: Freeze in small portions (ice cube trays or silicone moulds work well) for up to 2 months.
- Reheat gently, adding extra broth or water as needed to loosen consistency.
Ingredients
600g sweet potato or white potato
2-3 marrow bones (to yield 3 tbsp roasted bone marrow)
3 tbsp bone broth (plus more if turning into purée)
2 egg yolks (optional – for added creaminess)
1 small garlic clove
Method
Preheat oven to 170°C and roast marrow bones for approximately 25 minutes, until the marrow is soft and golden.
Peel and chop the potato into small cubes. Steam until soft.
In a large bowl, mash the potato and mix through the roasted bone marrow.
While the mash is still hot, stir in the egg yolks (they’ll gently cook in the residual heat).
Finely grate in the garlic and stir through the bone broth.
Season with a pinch of salt for adults or older children, if desired.
For babies or a purée version, add an extra 1 cup of broth and blend until smooth.
Ingredient Swaps
-
No access to bone marrow? Sub with 1 tbsp grass-fed ghee or butter for fats
-
Egg-free? Simply omit – the mash will still be smooth and delicious.
-
Make it plant-based: Replace marrow with olive oil and broth with veggie stock.
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