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Why This Meal Matters
There’s a reason our ancestors didn’t start their mornings with muffins.
Starting your day with animal protein and healthy fat isn’t just tradition — it’s biology. A protein-rich first meal helps preserve muscle mass, supports hormonal balance, keeps you feeling full and focused, and prevents the glucose rollercoaster that often comes with carb-heavy breakfasts.
When you feed your body what it actually needs — amino acids, essential fats, minerals — it stops craving empty calories and starts functioning the way it’s designed to. Your brain lights up. Your energy steadies. Your cravings calm.
This isn’t about trends — it’s about remembering what works. Because true nourishment is never extreme. It’s simple, primal, and proven.
Bone Marrow Mousse + Ribeye Steak
This isn’t your average steak dinner — it’s a love letter to deep flavor and ancestral nourishment. Ribeye steak, perfectly seared and rested, meets a decadent, whipped bone marrow mousse that tastes like velvet on the tongue. It’s simple, primal, and unapologetically rich — exactly the kind of food your body remembers how to love.
Ingredients
For the Bone Marrow Mousse
- 2 Pieces Marrow bones – (split lengthwise) Grass-fed preferably
- 1 tbsp Apple cider vinegar to soak the bones
- 1 pinch Sea salt to season the marrow after roasting
- ¼ cups Grass-fed butter softened
- 1 tsp Fresh rosemary Finely chopped
- 1 pinch Lemon zest or chili flakes Optional – for a little brightness or heat
For the Steak
- 1 ea unit Ribeye steak ideally 1.5–2 inches thick, grass-fed, room temp
- 1 tbsp Animal fat or ghee for searing
- 1 pinch Salt + pepper generously, always
Instructions
- Soak the marrow (optional, but helps draw out blood):Place marrow bones in a bowl of cold water with apple cider vinegar. Soak for 30 minutes to 1 hour. Drain and pat dry.
- Roast the marrow:Preheat oven to 425°F (220°C). Lay bones on a baking tray, cut side up. Roast for 15–20 minutes until marrow is bubbling and soft, but not completely melted. Let cool slightly.
- Make the mousse:Scoop the marrow into a blender or small food processor with the softened butter, rosemary, and sea salt. Blend until smooth and fluffy. You can add a hint of lemon zest or chili flakes for contrast. Set aside or refrigerate.
- Prep the steak:Pat the steak dry and season generously with salt and pepper.
- Cook the steak: Heat a cast iron pan on high until smoking. Add fat, then sear the steak 2–3 minutes per side (for medium rare), including edges. Let rest at least 5 minutes.
- Plate and serve:Slice the steak against the grain, spoon marrow mousse on top (or serve on the side), and garnish with extra rosemary or flaky salt. Optional: a squeeze of lemon cuts through the richness perfectly.
- Storage TipsMarrow mousse: Store in an airtight glass jar in the fridge for up to 5 days. Bring to room temp before serving.Steak leftovers: Wrap tightly and refrigerate for 2–3 days. Best reheated gently or enjoyed cold over salad.
- Estimated Calories (per serving):🥩 Ribeye steak (8 oz / ~225g)~600–650 kcalHigh in protein (~50g) and fat (especially monounsaturated and saturated fats)~120–150 kcalMostly fat (rich in collagen and nutrients)~100 kcal per servingNegligible calories🦴 Bone marrow (from ~1 bone = ~1.5 tbsp usable marrow)🧈 Butter (2 tbsp split between 2 servings)🧂 Extras (rosemary, lemon zest, seasoning)**
Notes
Bone Marrow Prep Tip:
Soaking your marrow bones in cold water with a splash of apple cider vinegar helps draw out impurities for a cleaner flavor and color. Not mandatory, but worth the extra time. Don’t Skip the Rest:
Letting your steak rest after searing is crucial — it keeps all those delicious juices locked in. Slice too early, and you lose the magic. Butter Matters:
Use high-quality, grass-fed butter for the mousse. It complements the marrow beautifully and enhances the nutritional profile with vitamin K2 and CLA.
Soaking your marrow bones in cold water with a splash of apple cider vinegar helps draw out impurities for a cleaner flavor and color. Not mandatory, but worth the extra time. Don’t Skip the Rest:
Letting your steak rest after searing is crucial — it keeps all those delicious juices locked in. Slice too early, and you lose the magic. Butter Matters:
Use high-quality, grass-fed butter for the mousse. It complements the marrow beautifully and enhances the nutritional profile with vitamin K2 and CLA.
Did you make this recipe?
Please let me know how it turned out for you! Leave a comment below and tag @Theabbrunch on Instagram and hashtag it #Primalreset #ABBRUNCH