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


Ginger Cookie Crunch Ice Cream (Paleo, AIP, Vegan)


ginger cookie ice cream
There are five food groups for me: meat, seafood, fruits, veggies and CRUNCHY food. I love a good crispy carrot stick, and I usually nibble on those while I cook dinner (so I don’t eat said dinner’s leftovers for the next day!) But on the AIP, it’s hard to get that crunchy sensation  outside of veggies and fruits. Enter Mission Heirloom. Enter 1-ingredient, grain-free Yucan Crunch. Enter my mouth.

Yucan Crunch is a 100% organic, non-gmo AIP-Friendly cracker made from yuca root fiber!


Mission Heirloom is a well-known Paleo-friendly restaurant in California that offers organic and biodynamic foods free from grains, soy, legumes, etc. They are very in tune with the needs of the autoimmune community and have special AIP menu items available all the time! I have contemplated taking a trip out to the San Francisco area just so I could dine with them!


Yucan Crunch can be topped with an assortment of sweet and savory toppings! Just toast to your liking in a pan or in your oven (I eat them without toasting for time’s sake) and get creative with toppings!



How I Crunch

  • Layered with pate, avocado slices and kraut for a nutrient-rich 5-minute breakfast or lunch!
  • Smeared with coconut oil, a touch raw honey, sliced strawberries and sea salt for a low-sugar treat!
  • Topped with mashed sardines, avocado, lime juice, sea salt and diced cucumber for an omega-3 rich lunch!
  • Finely crushed and blended with dates, coconut oil, orange zest & rosewater for a Middle Eastern inspired energy ball!
  • In this Ginger Cookie Ice Cream – little crunchy pieces are coated with ground ginger for a no-bake anti-inflammatory summer dessert!



Yucan Crunch is now available on Amazon! You can even Prime it!



This ice cream tastes like a ginger cookie but is made with coconut milk & sweet potato! I use my Whynter Stainless Steel Ice Cream Maker for the creamiest homemade ice cream!


Ginger Cookie Crunch Ice Cream

Prep Time 00:10 Cook Time 00:00 Serves 3



  1. Blend all ingredients except the Yucan Crunch, 1/2 tsp ginger and the coconut oil in a blender on high speed until smooth. Transfer to your ice cream maker.
  2. Churn ice cream according to manufacturer's directions. Meanwhile, toss the Yucan Crunch pieces with the coconut oil and ginger until well coated in a small bowl. When ice cream is almost finished churning, mix in these "Ginger Cookie" pieces until fully incorporated in the ice cream.
  3. Serve immediately or store in a glass container in the freezer for up to 3 days. Leave at room temperature for 15 minutes to soften prior to serving if not serving immediately.