3 Recipes for Adding More Bone Marrow to Your PCOS Diet

Bone marrow is packed with essential nutrients that support hormone balance, gut health, and overall well-being— key factors in managing PCOS symptoms. If you've never tried it before, or are unsure how to incorporate it into your diet, these three bone marrow recipes will help you get started.

Why Bone Marrow is Beneficial for PCOS

Bone marrow is rich in healthy fats, collagen, and essential nutrients such as vitamin A, iron, and omega-3 fatty acids. These nutrients can support skin health, reduce inflammation, and promote better hormone function. Many women with PCOS struggle with nutrient absorption, so eating bone marrow may help improve overall nutritional intake.

Recipe 1: Roasted Bone Marrow with Herbs

This simple recipe highlights the creamy texture and rich flavor of bone marrow while adding herbs for extra anti-inflammatory benefits.

• 2-4 marrow bones (beef or lamb)
• 1 tsp sea salt
• 1 tsp fresh rosemary
• 1 tsp thyme
• 1/2 tsp black pepper

Instructions:

1. Preheat oven to 450°F (230°C).
2. Place marrow bones on a baking sheet, cut side up.
3. Sprinkle with salt, rosemary, thyme, and pepper.
4. Roast for 15-20 minutes until marrow is soft and bubbling.
5. Serve with sourdough or as a topping for quinoa.

Recipe 2: Bone Marrow Broth for Gut Health

Drinking bone marrow broth can support gut health and reduce PCOS-related digestive issues.

• 2 lbs marrow bones
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks
• 2 tbsp apple cider vinegar
• 8 cups water

Instructions:

1. Place bones in a large pot and cover with water.
2. Add apple cider vinegar and let sit for 30 minutes.
3. Add vegetables and bring to a boil.
4. Reduce heat and simmer for 12-24 hours.
5. Strain and drink as a warm, soothing broth.

Recipe 3: Bone Marrow Spread for a Nutrient Boost

A delicious way to enjoy bone marrow is as a spread on toast or vegetables.

• 2 roasted marrow bones
• 1 tsp lemon juice
• 1/2 tsp sea salt
• 1/4 tsp turmeric
• 1 tbsp melted ghee

Instructions:

1. Scoop marrow out of the bones and mix with lemon juice, salt, turmeric, and ghee.
2. Blend until smooth.
3. Spread on toast, roasted vegetables, or lettuce wraps.

How to Eat Marrow for PCOS

If you're new to eating marrow, start with small amounts to allow your body to adjust. You can add it to PCOS-friendly meals like soups, broths, or roasted dishes. Bone marrow is best paired with fiber-rich vegetables to support digestion.

Common Myths and Misconceptions

• Myth: Bone marrow is unhealthy because it's high in fat.
  Truth: The fats in marrow are essential for hormone balance and gut health.
• Myth: Bone marrow is difficult to prepare.
  Truth: Roasting marrow is simple and takes only 20 minutes.
• Myth: Only people following a keto diet benefit from marrow.
  Truth: Bone marrow supports PCOS health regardless of diet.

Complementary Lifestyle Changes

Alongside incorporating bone marrow, consider these tips for managing PCOS:

• Focus on a clean diet with whole foods.
• Engage in gentle movement like yoga or walking.
• Support your gut with fermented foods.

Next Steps

Now that you know how to add bone marrow to your diet, try one of these recipes today. If you're looking for more guidance, join our PCOS Telegram channel for meal tips and support.

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