It’s getting to be late afternoon on a cold winter Saturday, and I’ve only had brunch so far today. Plans for a serious nutrient-dense meal have been made and I’m off to the kitchen to prepare a delightful little meal for myself. The budget has been tight and protein options are few, so I choose to utilize a few foods that will satisfy me without a portion of meat.
Simple fare can sometimes be the richest and most gratifying, and plenty nourishing. I choose to combine the benefits of four foods prized by our ancestors: marrow, bone broth, raw butter, raw cheese. Since the bone broth was already made, reheating on the stove top was all that needed to be done, whilst onions caramelized beside it and 2 large marrow bones roasted away in the oven. I sliced about 2 ounces or so of raw swiss to pair with my trio. Fifteen minutes later and a little compiling of items and a generous sprinkling of Himalayan pink salt, a dollop of raw butter and a meal fit for a queen, well me, was born.
To roast marrow bones to enjoy the marrow, simply place in a baking dish and put in a preheated 450 oven for 15-20 minutes. My bones were taller so 20 minutes was perfect. Save the bones to use in a batch of bone broth or two. Bone broth is a protein sparer and a great way to get a plethora of amino acids when meat is not available. Not to mention a wonderful way to get easily assimilated minerals into the body.
Raw butter and raw cheese are a great nutrient-dense way to add satiety to a simple meal. Just 6 ounces of raw cheese will supply one with enough daily calcium. Raw grass-fed butter is a great way to get those fat soluble vitamins in and help one to utilize their minerals to support strong bones and teeth. Just one tablespoon per day helps make our teeth really hard, helps our bodies make use of calcium and phosphorus and balance calcium and phosphorus ratio. Pretty amazing to get all that in just a tablespoon of raw butter!
The cost for a simple meal like this is minimal. I already had the bones from my 1/4 cow purchase in the fall. 1 quart of stock is likely pennies. A tablespoon of raw butter – 42 cents or less. I bought a small hunk of swiss cheese for around $3 and only used a few ounces of it. The point is, when you eat nutrient-dense foods you don’t need to eat a lot or spend a lot! I hope you will try this meal sometime, it was simply divine!
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