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Photo of my boys enjoying my Easy Almond Joys!

bone marrow


Breast milk is naturally very high in fat. If a newborn is breastfed, it spends a lot of time in ketosis and is therefore keto-adapted. Keto-adapted babies can efficiently turn ketone bodies into acetyl-coA and myelin. Ketosis helps babies develop and build their brains. Click HERE to read a great article about Babies in Ketosis.

The lean human body is 74% fat and 26% protein (broken down by calories). Fats are a structural part of every human cell and are the preferred fuel source of the mitochondria, the energy-burning units of each cell. A fetus naturally uses ketones before and immediately after birth. Many studies done on pregnant pigs that are placed on ketogenic diets show fetuses with increased fetal brain weight, cell size, and protein content. In the early stages of pregnancy, there is an upsurge in body fat accumulation, which is connected to hyperphagia and increased lipogenesis. In the later stages of pregnancy, there is an accelerated breakdown of fat depots, which plays an important role in fetal development. The fetus uses fatty acids from the placenta as well as two other products, glycerol and ketone bodies. Even though glycerol goes through the placenta in small proportions, it is a superior substrate for “maternal gluconeogenesis.” Heightened ketogenesis in fasting conditions, or with the addition of MCT oils, create an easy transference of ketones to the fetus. This transfer allows maternal ketone bodies to reach the fetus, where the ketones can be used as fuels for oxidative metabolism as well as lipogenic substrates.

Fat-soluble vitamins like A, D, E, and K which are essential in the formation of healthy fetuses. Full fat dairy is also filled with healthy cholesterol, but I do find some clients to be dairy sensitive. For those particular clients, I suggest finding other sources of saturated fats such as coconut oil and quality animal fats, seafood, egg yolks and bone marrow!

bone marrow


I know it sounds crazy, but this was one of the first foods I fed my boys when we brought them home from Ethiopia. If your kids aren’t ready to eat bone marrow on their own, I suggest mixing it into chili, meatballs, meatloaf or make a puree of “baby food” by pureeing it with avocado. Here’s to happy and healthy babies!

To read more tips on the benefits of a ketogenic diet, check out my book, Keto-Adapted.
bone marrow

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Click HERE to get a soft cover.

Thank you for your love and support!


Bone Marrow or “Dog Bones?”

bone marrow


After I opened my package of marrow bones, I realized just how sad the label was. If you are familiar with Anthony Bourdain, author of Kitchen Confidential and host of the Travel Channel’s television show No Reservations, would be so distressed if these marrow bones went to the dogs! This is his favorite meal!

I know that this meal may sound a little crazy, but let me list the ways why you should re-consider bone marrow:

1. Marrow is made of osteoblasts which form bone cells using minerals and it is also made of osteoclasts which are responsible for bone rebuilding.

2. Marrow is also made of adipocytes (fat cells) and fibroblasts which form connective tissue.

3. It is one of the only natural sources of K2 (which is different than K1). K1 is a blood clotter, K2 helps reverse artery calcification, reverse Alzheimer’s, increases fertility and has anti-aging properties as well as many other healing properties.

4. Bone marrow is one of the best, densest source of fat-soluble vitamins.

5. It great high fat, moderate protein source for a keto-adapted diet.

6. Not to mention that the taste and creaminess is incredible! You can enjoy it right from the bone, spread on my Protein bread or remove the marrow and add it to a hearty stew or my Keto chili recipe.

To read more on the nutrients in meat, click HERE.

bone marrow

Served with sauteed red kale, Protein bread made into toast and a glass of iced Peach Tea.

Bone Marrow and Craig's Testimony

Maria Emmerich
Prep Time 3 minutes
Cook Time 20 minutes
Total Time 23 minutes
Course Main Course
Cuisine French
Servings 2


  • 6 marrow bones
  • 4 slices Protein Bread
  • 2 glasses Peach Tea served in wine glasses


  • Preheat the oven to 450°F (230°C).
  • Rinse, drain and pat the bones dry.
  • Place them in a roasting pan.
  • If the bones are cut lengthwise, place them cut side up. If the bones are cut crosswise, place them standing up.
  • Roast for 15 to 25 minutes (this will depend on how large the bones are), until the marrow has puffed slightly and is warm in the center.
  • To test for doneness, insert a metal skewer into the center of the bone, there should be no resistance when it is inserted and some of the marrow will have started to leak from the bones. Serve marrow immediately with spoons and smear onto Protein Bread if desired.


NUTRITIONAL COMPARISON (per 1 ounce serving and 2 slices toast)
Traditional Marrow with Toast = 328 calories, 27.9g fat, 3g protein, 28g carbs, 1g fiber
"Healthified" Marrow with Protein Bread = 271 calories, 27.9g fat, 8g protein, trace carbs
(89% fat, 11% protein, 0% carbs)


bone marrow

Testimony of the Day

“Hi Maria, You have been helping me get my life back by getting healthy. My main request was to help me get pregnant. Since starting your way less than 3 months ago I have lost 31 pounds and am off all my autoimmune disease medications. And today, I can tell you that I found out I am expecting. I am only a few weeks along and so I can’t share with everyone yet but I owe you my gratitude. After a year long emotional journey, your way restored my body back to health.” Carrie

Get started on your path to health today with the recently improved 30 day accelerated package! Now every day has calculations for percent of fat/protein/carbs. It has never been easier to follow the keto-adapted lifestyle.


bone marrow

“This last year I lost 65 pounds (following  low carb-keto genic dieting, ) that I had diligently carried around with me since before I had adopted my two little girls, about 8-10 years.  The yo-yo dieting was rough and enough was enough!  Other than pre-menopausal symptoms, I had not really suffered from any ailments to speak of, but losing the weight has definitely helped me boost my self confidence and regain vigor again.  My skin is the best that it has ever been!  I am so very grateful that I have found Maria’s site, and I am continually blessed when I read of other success stories and how ketogenic dieting has changed so many people’s lives and health for the better.  I look forward to taking the last 10-15 vanity pounds off the Maria way, and indulging on all her yummy recipes! And dare say it, take up yoga on a regular basis! I posted one before and 2 most recent pictures from this years end. Blessings to all!”

Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • Georganna says:

    Hi there,

    Would the nutrition benefits be the same if I used marrow bones for broth or soup? Guess that sounds like a silly question but just wondering if longer cooking would have any effect?

    Many thanks!

  • Donna says:

    I just ordered my first half cow from a local grass fed farmer and this is something I can’t wait to try! I have an unrelated question. I found a low carb recipe online for “oatmeal” that is equal parts ground flax, unsweetened coconut, and chia seeds. I ate a serving for breakfast and my nutrition app recorded it as a very high carb item…something like 46 grams carbs, 22 grams fiber, 1 gram sugar. Now I’m concerned. I thought all three of these items are keto diet friendly. Where did I go wrong? I’ve been doing keto diet for 11 days, ordered two of your books, and have lost 7-8 pounds so far…I don’t want to blow it with this one recipe! Guess I should stick to your site!! Also…I just used swerve for the first time to make your brownies and then to sweeten this cereal. My body felt tingly after eating both. What do you think that could be about? Thanks for all you do! I’m excited to lose 65 pounds this year. I finally believe it can happen!

    • cemmerich says:

      Chia seeds and flax seed are high in carbs (fiber). And unsweetened coconut has carbs too. On top of that, flax is very estrogenic. 🙂

      • Donna says:

        So Although you have recipes that use these ingredients, all three together as the only ingredients in a cereal is a bad idea? Bummer…it tasted so good! I still have three more servings in a jar. Do you think having it once a week…three more times only…would ruin my progress. 65 pounds is my goal…I cut out wheat and sugar last year and lost 20 pounds right away, so since I started reading your blog I have lost 42 pounds…but I never went all the way with the diet. This year, I’m going all the way with the diet, and am finally going to meet my goal of being at my wedding weight after 15+ years of marriage and five children. That is why I don’t want to mess it up with this cereal if its not good. Thank you so much for your reply. I just went sledding for a couple of hours so hopefully that amount of exercise will offset the flax/chia/coconut cereal I ate!

        • cemmerich says:

          If you are trying to lose weight, I would not recommend this cereal. 🙂

          • Donna says:

            Ok Maria! I’m going to listen to you because I really want to lose the weight! I will freeze the leftover cereal mix and eat it AFTER I hit my goal weight…or just let my kids eat it. I just don’t want it to go to waste! Thanks so much for your reply!

  • Karen says:

    Hi Maria! I see that some ketogenic diet plans don’t count fiber, but you do, right? May I ask why? Thank you for yet another awesome blog post, you are such an inspiration!

    • cemmerich says:

      Yes, I always count total carbs. When talking about ketogenic diets, any carb can push you out of ketosis. I have had several clients with metabolic syndrome that get blood sugar spikes from too much fiber. 🙂

  • Susan Lynn says:

    Actually…I’m really glad the food industry hasn’t figured out how healthy bone marrow is for this reason…price! As soon as farmers figured out chefs were requesting the usually thrown away not fully developed potatoes they raised the price 3 to 4 times that of average potatoes. Yes, I am more selfish than probably most that read this blog…I’m working on it, honesty first then selfishness…I apologize…I am a work in progress! (I’m sure acceptance will come sometime too)

  • Carleigh says:

    Maria, if you like bone marrow as much as I do, you must try this the next time you make it… It is to die for. Make a sauce of EVOO, fresh lemon, clove of garlic, 1 shallot, capers, and fresh parsley. Salt the bones before roasting and spoon on the sauce as they come out of the oven. You will not believe how good it is!

  • MDY says:

    Hi there–

    I am very interested in purchasing the 30 day keto adapted consult, however I am a vegetarian. Can I follow a low carb, keto lifestyle while being a vegetarian? Is your way of eating possible for me? And will I achieve the same results?


    • cemmerich says:

      Well, if you eat eggs, I can send you the 7 day intro vegetarian plans also so you have enough options. Just contact me after you purchase. 🙂

  • Carol W says:

    Where do I find marrow bones? Do I have to contact a local butcher? My local store has bones that look similar to this, but they’re called soup bones. Are they the same?

  • Amber says:

    Thank you so much for this! Ever since I saw Anthony Bourdain eating bone marrow I’ve been dying to try it. I worked at a meat market for 6 yrs and I cant believe it never crossed my mind to use the dog bones. Brilliant!

  • Laura says:

    My sisters and I used to fight over the bone marrow when we were growing up. So sad that someone “decided” that fat made us fat and was the enemy. That way of thinking makes about as much sense as saying sugar makes you sweet.


  • Letha says:

    What do you mean when you say estrogenic? Obviously it affects estrogen, but how? I have been feeding my daughter flaxseed waffles for breakfast for a few weeks. She loves them, but maybe I should stop. She is 11.

    • cemmerich says:

      There are 3 types of estrogen. This raised the bad estrogen levels. I would change to a non-flax recipe.

  • Katy says:

    I made this today with the sauce that Carleigh recommended. Awesome! I am making stock out of the bones so nothing goes to waste. Oh, and I used meaty soup bones, cut the meat off and made Takeout Beef and Broccoli last night. This is like stretching a chicken.

  • Jen says:

    Try making this salad to go on top, it is AMAZING! Fresh Parsley bunches chopped (about 1/2 a cup), a finely chopped shallot, 1 tsp lemon juice, 1 tsp olive oil, salt & pepper. Mix together and put on top of marrow after you spread it on the toast.

  • Robin says:

    This is in response to a question above regarding flax being estrogenic. I use flax & almond meal in 50/50 portions for varies muffins, plus I add flax to other dishes to increase my fiber. I am 57 yrs. and in menopause; I still experience hot flashes and some sleep disturbances. Could this be a cause to these continuing?
    Sorry, I realize this isn’t the right spot to ask but do you have info regarding these issues somewhere on your blog.
    I’m so glad you posted this on beef marrow, I’ve been wanting to give it a try.

  • Robin says:

    Thanks for your response, do you have any info that I can research about this topic?
    ( I did leave if out of my chili last night and my muffin this morning )

  • Paula says:

    I am worried as these were sold in a bag that said not for human consuption… for dogs only. Is it still OK for me to eat?

  • Amanda Reed says:

    We bought a quarter beef this past February and it came with 7 packages (around 2lbs each) of soup bones. We were disgruntled because, “We can’t eat bones…” After reading this, I checked those bones and saw that they have plenty of marrow in them. At the very least, we’ll be making some good bone broth with them. I am nervous to try this particular delicacy, but my husband and 2 of my kids said they’d be willing, so I guess we’ll go for the gusto. After we eat the marrow, can the bones still be used to make broth?

  • Hey Maria, do you poke the marrow out and spread it on the protein bread to eat?

  • Liza says:

    Can I freeze the bones with raw marrow and just defrost and cook whenever I want? Thanks

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