A friend of mine gave me this lovely marrow from her allotment. So, I decided to cook this simple, warm, winter dish for dinner. Marrow is a great source of fibre, B vitamins including folic acid, vitamins A and K, magnesium, potassium, manganese and copper. In other words, great for both energy and healthy skin. Since it does not have a strong, overpowering flavour, it is easy to add to soups and stews for that extra fix of nutrients. Remember, fibre aids digestion and detoxification.
This recipe is often made with mincemeat as a main course but I decided to prepare a vegetarian version as a side dish.
A handful of finely chopped shitake mushrooms (supports the immune system)
8-10 chopped cherry tomatoes (antioxidant - cardio protective)
2 chopped garlic cloves ( sulphur compounds - liver detox)
1 chopped red onion (quercetin – anti inflammatory)
2 chopped preserved lemons (Vitamin C – ward off colds)
Handful of chopped parsley (Vitamin C and rich in iron and antioxidants)
1 marrow cut into rings. Flesh scooped out and finely chopped.
½ litre of vegetable shock
A sprinkle of cheddar cheese adds a little vegetarian protein.
Mix all the chopped ingredients in a bowl.
Place the marrow rings into an oven-proof dish and fill them with the mixture.
Pour the stock into the dish so the marrow is just sitting in the liquid (add more water if needed) and bake in the oven for 20 mins or until the marrow ring is soft. Serve with a sprinkle of cheddar cheese or as a side dish.
A perfect dish for #coeliacs, #diabetics, #vegetarians
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