Bone Marrow Honey Lollipops (2 Ingredients) + How to Reuse the Bones for Gut-Healing Broth

Bone Marrow Honey Lollipops
(2 Ingredients)

My bone marrow & honey lollipops are a simple, ancestral-inspired way to make bone marrow approachable for babies/kids and let’s face it adults could use some ancestral inspo too (;

Roasting the marrow first removes any raw flavor, enhances the sweetness, and creates a smooth, scoopable texture that blends / whips beautifully with honey.

My method also lets you reuse the roasted bones to make deeply nourishing bone broth the next day—truly zero waste.

Ingredients

• 4 Beef Marrow Bones
  (100% grass-fed/finished, highly recommended - See “Beef Quality” Note Below for Sourcing)

• 1-3 TBSP Raw Honey (sweetness level is up to you - most prefer a 1:1 ratio of marrow:honey while I prefer 1.5 TBSP to 4 Beef Marrow Bones for a subtle touch)

Step-by-Step: How to Roast Bone Marrow for Lollipops

1) Preheat the Oven

• Preheat oven to 450°F

• Line a baking sheet with nontoxic parchment or use a cast iron skillet.

2) Roast the Marrow

• Place marrow bones on the baking sheet. (cut-side up if using canoe cut)

• Roast uncovered for 10-15 minutes.

What to look for:

• Marrow should be soft, glossy, slightly brown/crispy, and scoopable

• It should not be bubbling aggressively or browned

If marrow is still firm, return to oven in 5-minute increments.

3) Cool Slightly

• Remove bones from oven.

• Let cool 15 minutes until warm but safe to handle with bare hands.

This prevents honey from melting & from the raw honey properties from being damaged when mixed.

4) Scoop the Marrow

• Use a spoon to scoop marrow into a glass bowl.

• Mash/mix/whip until fluffy/smooth.

You should have a buttery, spreadable consistency.

5) Mix with Honey

• Add raw honey to taste (start 1-2 TBSP and adjust - most like a 1:1 ratio of marrow:honey).

• Stir until fully combined.

The honey:

• Naturally sweetens

• Preserves the mixture

• Makes it kid-palatable

6) Mold the Lollipops

• Spoon mixture into silicone molds.

• Insert lollipop sticks.

• Level the tops with a spoon.

7) Chill to Set

• Refrigerate 1–2 hours, or until firm.

• Once set, unmold and enjoy.

How to Store Bone Marrow Honey Lollipops

Refrigerator

• Store in an airtight container

• Lasts 7–10 days

Freezer

• Freeze solid, then transfer to freezer bag

• Keeps up to 3 months

• Option to melt the whipped honey marrow “butter” into warm, savory dishes (i.e. beef stir-fry, bean stews, etc)

How To Reuse Roasted Bones for Meat Stock & Bone Broth

Roasted bones are excellent for broth and produce a deeper, richer flavor.

Simple Stock Instructions

Meat Stock: especially helpful for those struggling with histamine intolerance, but are open to using gut healthy stock to start their gut healing journey.

1. Place roasted marrow bones in a large pot along with a meatier cut like osso bucco / oxtail.

2. Cover with cold filtered water.

3. Bring to a gentle simmer.

4. Simmer 2 hours on low.

5. Store in refrigerator.

6. Next day, scrape off the tallow (hardened disc that floats to the top) and use it as an extremely rich, nutriend-dense, and delicious cooking oil!

Simple Broth Instructions

“Bone broth”: especially helpful for those NOT struggling with high histamine, but open to using gelatin-rich broth to start their gut healing journey.

1. Place roasted marrow bones in a large pot.

2. Cover generously with cold filtered water.

3. Bring to a gentle simmer.

4. Simmer 12–24 hours on low. Intermittently pour in more filtered water to keep bones completely submerged (a lot will evaporate so keep checking in)

5. Store in refrigerator.

6. Next day, scrape off the tallow (hardened, wax-y disc that floats to the top - do not discard!) and use it as an extremely rich, nutrient-dense, and delicious cooking oil!

Meat Quality is Everything: Source Well

We are what we eat ate. And what was put into them. Antibiotics put into animals impacts our gut health and is tied to antibiotic resistance as well as other health issues.

“The diet of animals we eat has a bearing on the nutritional quality and healthfulness of the food itself”

— Michael Pollan (Author of In Defense of Food)

Here is where you can locate some grass-fed / regenerative farms local to you if you want to begin your own search for sourcing quality beef bones and meat you can trust.

Why Bone Marrow + Honey Is Gut-Healing & Immune-Supportive

• Bone marrow provides fats, collagen compounds, and fat-soluble nutrients that support gut lining integrity.

• Honey contains natural enzymes and prebiotic compounds that support digestion.

• Roasting improves digestibility and flavor without destroying nutrients.

• Combining fat + natural sweetness increases nutrient absorption and acceptance in kids.

Final Notes

• This is a treat-sized nutrient boost, not candy.

• Great for:

  • Elevating savory dishes

  • Cooling down hot soups / stews

  • Immune-supportive snacking

  • Transitioning kids to savory foods

Roasting marrow bones makes the marrow scoopable, mild, lightly sweet, and kid-friendly, and you can totally reuse the roasted bones for broth with amazing results!

With 4 marrow bones, I made (using the resulting whipped marrow, broth, and tallow):

- 12 Bone Marrow Honey Lollis (marrow)

- 6+ servings of Korean Rice Cake Soup (broth)

- 4 servings of beef stir fry (tallow)

Gut-Healing Korean New Year Rice Cake Soup (Tteokguk) — Allergen-Aware & Kid-Friendly

Gut-Healing Korean Rice Cake Soup (Tteokguk)

This simplified, top allergen-free version of Korean New Year rice cake soup focuses on deep nourishment, digestibility, and clean flavor. By using osso buco and bone marrow, we create a naturally rich broth that supports gut health without relying on soy sauce, sesame oil, or eggs.

This recipe is especially well-suited for:

• Kids

• Healing diets (i.e. those on the eczema elimination journey)

• Allergen-conscious families

INGREDIENTS

For Broth

• 2 ossobuco cuts (cross-cut shanks)

• 2 cups of bone broth (homemade using marrow bones - DM me if you want a step x step!)

• 4-5 cups cold filtered water

• 1 small onion, halved

• 2 cloves garlic, minced

• 1 tsp salt (start low, add more later)

Umami Options (Choose ONE or skip)

• Option A (Contains Fish):
  3-5 small dried anchovies, heads removed

• Option B (Contains Fish):
  1–2 tsp fish sauce

• Option C (Top-9 Allergen–Free):
  1–2 tsp coconut aminos + extra salt

⚠️ Note: Fish (anchovy, fish sauce) is a top-9 allergen. If strictly avoiding, use Option C or skip entirely—the marrow broth is still delicious.

Rice Cakes

• Korean rice cakes (tteok), pre-sliced and frozen

  • homemade is optimal for our allergy friends as rice cakes are usually made in a facility alongside sesame, tree nuts, soy, wheat, egg, dairy, etc.

  • homemade is also better for you as storebought garatteok (rice cakes) are packaged in plastic while it’s still hot… meaning you’re getting plastic melted in your food.

• Check out my homemade recipe if you’re looking to elevate your rice cake game ♡

Optional Garnish

• Thinly sliced green onion

INSTANT POT METHOD

1. Simmer/Make the Broth

• Place osso buco (soup bone) in an Instant Pot.

• Add broth & filtered cold water.

• Add anchovy or fish sauce or coconut aminos (your pick!)

• Add onion and garlic.

• Lid on → Pressure Cook (High) → 45 minutes

• Natural release 10 minutes, then quick release OUTSIDE (keep your indoor air clean)

2. Defrost & Soak the Rice Cakes

• Place frozen rice cakes in a large bowl.

• Cover with cold water.

• Soak 10 minutes, gently separating slices.

• Drain and set aside.

This prevents gumminess and helps them cook evenly.

3. Finish the Soup

• Remove anchovy, onion and bones.

• Scoop marrow from bones and return to broth. (Marrow is a nutrient gold mine!)

• Season with salt to taste.

• Add soaked rice cakes.

• Saute mode 5 minutes, until tender but chewy.

STOVETOP METHOD

1. Simmer/Make the Broth

• Place osso buco (soup bone) in a large pot.

• Add broth & fresh cold water.

• Add anchovy or fish sauce or coconut aminos

• Add onion and garlic. bring to a gentle simmer. Skim & discard foam / “scum” if desired / needed. Cover and simmer 2½–3 hours on low.

2. Defrost & Soak the Rice Cakes

• Place frozen rice cakes in a large bowl.

• Cover with cold water.

• Soak 10 minutes, gently separating slices.

• Drain and set aside.

This prevents gumminess and helps them cook evenly.

3. Finish the Soup

• Remove anchovy, onion and bones.

• Scoop marrow from bones and return to broth.

• Season with salt to taste.

• Add soaked rice cakes.

• Boil 5 minutes, until tender but chewy.

4. Serve

• Ladle broth, rice cakes, and meat into bowls.

• Garnish with green onion if desired.

• Serve warm with Korean side-dishes (i.e. kimchi, spicy dried radish, etc.)

  • PSA: locals in Oahu, get the freshest homemade Korean side-dishes from Mas Jjang

• Toppings: thin strips of roasted seaweed, egg (for those who tolerate it)

Why This Tteokguk Is Gut Healthier Than Most

1. Collagen & Gelatin Support Digestion
Ossobuco and marrow bones provide collagen, gelatin, and glycine, which help:

• Strengthen & repair the gut lining

• Support digestion

• Calm the nervous system

2. No Soy Sauce or Sesame Oil
Traditional versions rely heavily on soy and sesame, which can be inflammatory or allergenic for many people—especially kids / those struggling with hormone imbalance.

3. Clean Broth Technique
Blanching the bones first reduces histamines and bitterness, making this soup gentler for sensitive stomaches and more digestible for all.

4. Slow Simmer = Easier Absorption
Long, gentle cooking breaks down proteins and minerals into forms the body can absorb easily.

5. Simple Ingredients, Low Load
Fewer ingredients = less digestive stress, especially for healing guts or picky eaters.

Storage & Leftovers

• Refrigerate up to 4 days

• Freeze broth separately for up to 3 months

Cinnamon Roll Protein Cookies (Low Sugar, Gut-Friendly & High Protein)

My Favorite Cookie: CINNAMON ROLL — soft, cozy, and secretly gut-supportive. Made with collagen-rich beef protein, minimal ingredients, and <1g sugar per cookie, they’re perfect for blood sugar balance, PCOS, and anyone who wants a dessert that is a blessing.

Why Protein In These Makes a Difference

Even with the rise of protein-awareness, protein deficiency is far more common than we think — nearly 1 in 3 adults aren’t getting enough daily protein. And as we age, our protein needs actually increase to preserve muscle, support immune health, balance blood sugar, and maintain strength/energy.

What I love about this cookie is that it doesn’t just taste like dessert — it’s built on a naturally collagen-rich, 100% grass-fed beef protein base that’s super clean, doctor-formulated, and easy to digest.

Unlike many plant or whey proteins, this one:

• Is gentle on the gut

• Contains no gums, fillers, or additives

• Supports skin, joints, and digestion thanks to collagen-supportive amino acids

And since it already tastes like a cinnamon roll, it makes hitting protein goals feel fun — not gross.

For the next few days, (Friday, 12/26 - Friday, 1/2) Equip Foods is offering:

• BOGO 40% off all Prime Protein & Bars

  • Other Protein Flavors that work with this recipe: Vanilla, Cinnamon Roll, Strawberry, Iced Coffee, Unflavored

    Currently: $63.99 $47.99  Save $16 + extra 15% using code MUMWITHABUN

• You can get an additional 25% off if you don’t mind original packaging (same ingredients, just the old label as they’re trying to go for more of a vintage feel vs keeping the aesthetic mainly for those who hit the gym) - click the red banner at the top of the page.
  (It says, “Last Chance: 25% off Original Branded Packaging”)

• If you’re new and not wanting to stock up, you can also get 20% off your first single-bag order!

Note: I don’t share this to push sales — I share it because desserts can be supportive when the ingredients actually work with your body and this stacking discounts deal is totally up my alley. (I stocked up already!)

CINNAMON ROLL COOKIE

INGREDIENTS

• 2 scoops Equip Prime Cinnamon Roll Protein Powder (because it’s a touch sweet via coconut sugar it gets a little crunchy & omg it smells like a Disneyland churro…!)

• Organic SunButter (any nut/seed butter works here!)

• 1 tbsp coconut flour (make sure it’s a flat scoop)

• 1 tbsp filtered water

• ¼ tsp baking powder

• pinch of sea salt

METHOD

• Preheat the oven to 350°F and line a cast iron skillet or cookie sheet with parchment paper.

Mix dry ingredients first. Then, add sunbutter. Mix well. Then, add water until fully combined. It’s ok if the batter looks stretchy (it’s a characteristic of all the collagen-richness of the beef protein isolate)

• Let dough rest for ~5 minutes — this allows the coconut flour to hydrate.

• Scoop 4 (huge) or 10 (small) cookies onto the parchment paper covered cookie sheet/skillet.
  (I prefer small-size to appreciate the texture)

• Use your hands to gently flatten each cookie to desired thickness. They will rise a bit.

• Bake for 10 minutes.

• It’s OK if the cookies don’t look “golden” these aren’t your typical cookies — let them cool on a cookie rack to finish baking.

• Once it’s cooled, enjoy fresh!

Storage Tips

• Store in an airtight container in the fridge for up to 3 days

• These cookies actually improve in texture after chilling

• For longer storage:

• Freeze up to 2 months

• Thaw at room temp or warm briefly in a toaster oven

• Best enjoyed room temp with coffee ☕️

COOKIE FAQ

Macros per cookie?

Macros are estimates using standard nutrition data

Per small cookie (1 of 10):

• Calories: ~90–95 kcal

• Protein: ~5.5–6 g

• Fat: ~6 g

• Carbs: ~3 g

• Sugar: ~0.8–1 g

• Fiber: ~1 g

Protein & collagen context:

• 2 scoops = ~42 g protein per batch

• That’s ~5.7 g protein per cookie

Equip Prime is a collagen-rich beef isolate, meaning the majority of protein comes from collagen-supportive amino acids (glycine, proline, hydroxyproline)

Best enjoyed with a friend (;

In my humble opinion, a sweet treat with under 1g sugar & ~6g protein is huge win for:

• PCOS

• prediabetes

• blood sugar balance

• gut healing seasons

Price per batch?

Protein cost breakdown:

• Sale price: $47.99 per bag (As of 12/26)

• + my code (MUMWITHABUN for an extra discount): ~$43

• 30 scoops per bag → <$1.50 per scoop

• 2 scoops per batch → <$3

Estimated total batch cost:

• Equip Prime Protein: ~$2.88

• SunButter (4 tbsp): ~$1.75–2.00 (varies by purchase location)

• Other ingredients: ~$0.25

Total batch cost: ~$5.00–5.25

Per cookie: ~$0.50

For a functional, gut-supportive, high-protein, quality dessert?

That’s incredibly reasonable!

I’ve never been able to buy a gluten free, dairy free, gut-healthy cookie at anything less than $3.50 a piece!

Q:  Does heating up Prime Protein denature the ingredients, or do they retain their properties?

The protein, collagen, and colostrum will all retain their properties when heated since they have already been ‘cooked’. But, Equip uses a low and slow method to keep all the nutrients intact and ensure highly bioavailable products.

LMK if you have any more questions!