Health Benefits
- Naturally fat free
- Naturally low in calories
- A source of fibre
- A source of protein food as 16% of its calories come from protein which contributes to the maintenance of muscle mass and normal bones
Nutritional Information
| Nutrient | Raw | Per 100g | |
| Energy | Kcal | 14 | |
| Protein | g | 0.5 | |
| Carbohydrate | g | 2.2 | |
| Fat | g | 0.5 | |
| Fibre | g | 0.5 |
Preparing Marrow
Buy vegetables that have clear, unblemished flesh and avoid any with soft or brown patches. For sautéeing or steaming, or if the skin is tough, peel it away. For braised marrows, cut into chunks and discard the seeds and pith. For stuffing cut into thick slices or cut lengthways and discard the seeds and pith. Blanch marrows that are to be stuffed then wrap in foil to cook. Marrows can be stuffed with meat or vegetable mixtures with rice, lentils, raisins and so on.
Using Marrow
To bring out the best in a marrow, place chunks in a heavy-based pan with a little butter, cover and steam in its own juice until tender. Marrows can also be cooked in a parsley sauce or made into soup. Marrow chunks can be baked in the oven and then mixed with garlic and gnocchi and sprinkled with basil. It can be chopped before boiling,fried or stuffed with a meat-based stuffing.
