Roasted Bone Marrow Spread on Grain-Free Toast (Paleo, AIP)


bone marrow spread



Days that involve roasted bone marrow are days that I hope my faulty hippocampus remembers. Because they are the best days. Seriously, I have the worst memory out of anyone I know, and it has been severely compromised further since I had Grace. I can feed her, put her in her playpen, then 5 minutes later wonder if I fed her or not. We have been getting better sleep since I nightweaned a month ago, but I’m still drowsy a lot of the day. My adrenals are run down – I don’t know how you get through the first year of keeping a human alive without tanking your adrenals. Enter nutrient-rich foods like bone marrow.


I do have some tried and true methods for keeping me as alert, functioning & as capable as possible that do not involve caffeine though.


— My adrenals prefer a higher fat diet, but my nursing supply needs it’s carbs, so I switch between higher fat days and higher carb days to keep things balanced.

— Getting a daily dose of organ meat, even if it’s just a lil bite of Grace’s liverwurst, really does wonders for my energy.

— I also feel revived if I go sit out in the sun for an hour while she naps in the middle of the day, sleep until 7 am (I have been getting up at 6am to work out, but I’m going to cut back the number of days I do that to only 2-3 a week), and eat more frequently than I would if I weren’t breastfeeding.

— Being more diligent about either ingesting or topically applying magnesium – I usually see results almost instantly with supplementation.

— Coconut water helps balance my electrolytes and helps me stay hydrated when water seems to not cut it.



One of the easiest ways for me to get my energy in these days is with these Mission Heirloom Yucan Crunch crackers!

You can find them on Amazon and they qualify for free shipping! They are paleo & AIP which means free of grains & just 1 ingredient (yuca)!



I keep a 4-pack of Yucan Crunch wrapped tightly in my pantry & it lasts me at least 6 weeks like that. You can toast your crunch, or you can eat it par-baked the way it comes. My favorite way to toast it is in a 300 degree oven brushed with garlic-infused olive oil until lightly browned (I don’t use a timer – just keep a close eye on it). Most days I just eat it par-baked with something delicious smeared on top like smashed avocado, liver pate or smoked fish. 



But I’ve had a package of grass-fed marrow bones sitting in our deep freeze for a month, and bone marrow is one of Grace’s favorite foods (and one of her first foods) so I wanted to come up with a unique way of eating it that we both could share. She doesn’t eat the crackers of course – I just spoon teaspoon size balls on her tray and she picks them up and licks it off her fingers.



bone marrow butter paleo



This Sweet Bone Marrow Spread is made by combining freshly roasted bone marrow with baked sweet potato and coconut oil. It doesn’t have the super creamy texture of butter, but you could achieve that by just blending your roasted bone marrow with a whole avocado and refrigerating it until firm rather than using sweet potato here.



Instead, it is more of a smear to top crackers or use as some of the most nutrient dense baby food on the planet. The sweetness of this Bone Marrow spread will make it more palatable to babies as well (although Grace used to eat gloopy bone marrow by the handful at 6 months old, she no longer prefers it by itself).



If you think bone marrow sounds too fancy for you to make, it’s not! It really is just one of those high-priced items on steak menus that can easily be made at home, and snuck into your purse in a small glass container, and then quickly lumped onto your steak when the waiter walks away. Budget tips.



bone marrow gluten free




You can share this Bone Marrow Spread with your kids or hoard it all for yourself!




1 review

Sweet Bone Marrow Spread

Prep Time 00:05 Cook Time 00:20 Serves 1/2 cup


  • 2 marrow bones, about 6-8 inches long
  • 2/3 cup mashed cooked sweet potato
  • 2 tablespoons coconut oil
  • for serving: flaked sea salt and ground cinnamon (optional but sea salt is recommended)


  1. Preheat oven to 425 degrees and line a rimmed baking sheet with parchment paper.
  2. Roast marrow bones for 20 minutes or until the bones are browned and some of the fat is bubbling. Let rest until cool enough to handle.
  3. Use the long handle of a spoon to scoop all the marrow and fat out of the bones into the bowl of a food processor. Combine with sweet potato and coconut oil until very smooth.
  4. Refrigerate until firm for the best texture. Serve on Yucan Crunch or other crispy vehicle of choice with flaked salt and cinnamon sprinkled. For babies, you can serve warm on a spoon or cold.






bone marrow paleo


Paleo Dark Chocolate Covered Wafers (Sugar-Free)



I asked my husband to cook dinner for me tonight and he said Yes! That’s better than telling me I’m special or taking me shoe shopping. How many nights a week do I wish I had a personal chef, I cannot tell you. After 2 1/2 years on an elimination diet and cooking 95% of my meals at home, the thought of getting in the kitchen and making dishes loses its appeal. But I must eat, and eat I will. And cook I have to. Such is life. [Side note: Halfway through he took a phone call, and I had to finish cooking dinner.]


I do enjoy cooking and if I go a day without it, I actually crave getting into the kitchen. My favorite days before Grace were the ones where I was home alone for a morning or afternoon and could just play in the kitchen. I must have at least one creative outlet going at all times. Cooking tends to be my main squeeze, but when I was working pre-baby in pediatric occupational therapy, I got to use a ton of creative juice too.


I really enjoyed creating The Healing Kitchen for this reason because it gave me a distraction from my master’s program and stressful clinical rotations. Looking back, I took on way too much at one time though, so if I ever do another cookbook, I am for sure going to make it a singular goal. My husband and I have a new goal together at the mo’! We are looking into becoming first-time home buyers on the west coast of Florida come winter of this year. We are moving back there to be closer to my family so we can get some help with Grace, and I can go back to work part-time while her grandmother watches her. Anyone in the Tampa/St.Pete area!? I am going to try to start a monthly AIP dinner when I get settled in there. I have friends there but not in the Paleo community. I also want to start a mommy morning bootcamp. One thing at a time, Alaena, you crazy kid. 


So I made these on day 4 of #cutthesugar . I have been eating a lot more sweet post-partum than I typically do, and I finally reached the point where I promised myself to get back to the basics. I never replace nutrient-dense foods with treats, but I had one too many squares of dark chocolate sprankled throughout my day.


They are such a delish energy boost though! So now I’ve replaced all my treats/snacks with a fourth meal. It’s keeping my energy levels steadier and I’m getting in even more nutrients than usual. Baby Grace noticed because she doubled her weight in just 2 months and I swear her cheeks have tripled in size since I started!


How awesome is that!? I’m planning on doing a 1 to 2 month reset without sugar to promote immune regulation and hormone balance. A recent food allergy exposure unfortunately made my thyroid antibodies flare, so I’m working to get those back down to normal. I’ve been having broth once or twice a day (which is why there are so many soup recipes up right now even though it’s summer!)


This recipe was really only made possible by my generous friend Laura from Sweet Treats. Laura is a trained pastry chef who is not only an incredible baker but also has some of my favorite savory AIP recipes like her popular Turmeric Pork Skillet (I CRAVE IT!)  and Spaghetti Squash Carbonara. She just rocks. Laura brought me chicken soup when I got stitches on my wrist when I was in my third trimester and was one-handed for a couple weeks and couldn’t cook, my favorite stuff from Whole Foods after I had Grace, and most recently a bag of Yucan Crunch from Bay Area-based restaurant Mission Heirloom (you can order it online via the link above).


It is absolutely to-die-for smeared with avocado, lemon juice, and truffle salt, and I also had it with sugar-free strawberry preserves and melted coconut butter (very berries n’ cream on toast-y). It’s so incredibly crispy, crunchy (and 100% AIP, grain-free, etc) , I had to find a way to coat it in sugar-free chocolate and smokey sea salt to make a tasty afternoon snack.


My batch only lasted me two days! If you want more than 8 pieces, simple double the recipe. It would be a fun recipe to make for a party, but if you’re making it for non-Paleo people, you may want to try melting some dark chocolate with a teaspoon or two of coconut oil to make little wafers.


Not everyone goes for the bitter, rich taste of true 100% dark chocolate like used in this recipe. I find coconut butter/manna super sweet on it’s own so it becomes the “sweetener” in this easy, no-bake treat recipe. Carob powder, if using for AIP, is much sweeter naturally than cocoa powder.


If you have introduced chocolate but still want a sweeter treat, mix in 1 or 2 teaspoons honey or replace 1 tablespoon cocoa with carob powder!


Paleo Sugar-Free Dark Chocolate Covered Wafers

Prep Time 00:10 Cook Time 00:00 Serves 8 pieces



  1. Line a flat portable surface such as a cutting board or flat plate with parchment paper. pan>

  2. In a medium size bowl, combine coconut butter, cacao/cocoa powder, and melted coconut oil until smooth. pan>

  3. Dip Yucan Crunch pieces into melted dark chocolate one at a time, using a spoon to assist you in coating all sides of the cracker. Let excess chocolate drip off and lay on parchment paper. Continue until all pieces are coated. pan>

  4. Sprinkle lightly with smoked sea salt. pan>

  5. Freeze for 15 to 20 minutes until the chocolate has solidified. Store covered in refrigerator.pan>



Lebanese Pork Hand-Pie (Paleo, AIP)

These Paleo AIP Lebanese Pork Hand-Pies contain all of the tastes of my heritage while still keeping true to the Auto Immune Protocol; best of both worlds!



God my dog is good-looking. He seriously stops strangers in their tracks during rush hour in Chicago. Rafael makes 54-year-old buttoned up CEOs late on a daily basis.He asks me for “leg hugs” every few minutes too when we’re on our walks…where he gets on his hindquarters, wraps his arms around my thigh, and plops his head against me while staring into my eyes saying “I need you, Mommy.” So, how does that relate to paleo AIP Lebanese Pork Hand-Pies? Let me set the scene…

He’s so cute he makes my stomach hurt. So much personality in a tiny little fur body. I jest that he’s a reincarnated 3-year-old Indian boy who died in a train accident but wants a second chance at the joys of childhood. It sounds morbid, but I really hope I’m making some little ghost boy’s dreams come true. If you knew him, you would stop thinking I’m weird and start agreeing with me. I will admit to some odd daily Doodle behavior. #1 Every night before I fall asleep, I look up Instagram tags of #cockapoo so I can have pleasant poodle dreams and #2 I spend at least 15 minutes a day flipping through Rafael pictures in my phone even though he’s sitting right in front of me begging for physical contact

Speaking of India, which is close-ish to Lebanon, which is where my father is from… meat pies! Huzza! There’s a reason why the majority of cultures have some staple dish consisting of meat in/on/wrapped in dough. Is America’s the corndog? How refined of us.

Paleo AIP Lebanese Pork Hand-Pies

Serves 2 | 50 minutes

2 cups peeled yucca, chopped into ½ inch cubes

¼ tsp garlic salt

1 T olive oil  + 2 tsp, divided

2 T arrowroot flour + extra for dusting

1 lb ground pork

2 cloves garlic, minced

¼ cup onion minced

1 tsp cinnamon

1/4 tsp ground cloves

½ cup chopped curly parsley

3 T chopped mint

1 tsp lemon juice

3 T chopped black olives

For serving: Sliced lemons, AIP Hummus, Olives, Parsley

  1. In a medium saucepan, cover the yucca with water and bring to a rolling boil. Let cook, uncovered, for about 20 minutes until fork tender ensuring not to overcook. Drain the yucca and place in a blender with garlic salt. Blend until a dough forms.
  2. Place dough in a small bowl. Using a spoon, stir in the olive oil then the arrowroot. The dough will be very tacky. Preheat oven to 375 degrees and line a baking sheet with parchment paper.
  3. While the dough cools, cook your pork, onions, and garlic in the saucepan over medium-high heat until browned and cooked through. Turn the heat to low and stir in the spices, herbs, lemon juice, olives and salt to taste. Let cook for 5 additional minutes. Set aside.
  4. Coat your hands generously with arrowroot flour and divide the dough into 2 equal portions. Make 2 6-inch circles about ¼ inch thick. If dough is too sticky to handle, sprinkle on more arrowroot!
  5. Spoon pork mixture into center of dough (you’ll have extra for another meal!), leaving a 1-inch border. Fold all 4 sides of the dough towards the center, leaving an opening. Spoon extra pork filling into the center and place leftovers in the fridge.  (P.S. Don’t wash your pot out yet)
  6. Brush dough with 1 tsp olive oil and bake in oven for 20 minutes on middle rack. Turn oven to high broil, move baking sheet up to top 1/3 of oven, and broil for an additional 2-3 minutes watching carefully so it does not burn.
  7. Now heat the last 1 tsp oil in your pot on medium-high heat. Using a large spatula, carefully place hand-pie into hot oil and fry the bottom for 2 minutes (this creates the necessary crispiness of a traditional pie). Do the same with the second pie.
  8. Let cool 5 minutes before serving with lemon, tahini, olives and parsley accoutrements and a cucumber-parsley salad.