There is a very old saying, “the nearer the bone, the sweeter the meat.” This saying celebrates the traditional knowledge that meat on the bone is valuable, both for taste and nutrition. The meat right next to the bone is sweeter and tastier, flavoured with bone marrow and other substances that enter the meat during cooking.  Bone in meat has great nutritional benefit. Bone in meat is more tender. Bone in meat cooks more evenly. And it tastes so much better.

Why Most Meat Cuts Are Boneless

Most of the meat cuts sold today, including grass-fed cuts, are boneless. There are several reasons for this. Bones are heavy, and most meat is shipped a long way. Cutting off the bones reduces transportation costs. Grass-fed farmers who do not sell bone in meat because they are afraid the bones will penetrate the plastic they ship their meat in. The emphasis on lean meat promotes the use of boneless cuts, as bones contain fatty substances such as bone marrow. Carving bone in meat requires more effort than dealing with boneless cuts. Most people think of bones as waste, and do not want to pay for them. Actually, bones have tremendous nutritional and culinary value.

Bone in Meat Is More Nutritious

Bones are made up of minerals such as calcium, phosphorus, magnesium, and many others. When you put your mouth on a bone, the saliva in your mouth dissolves some of these minerals, which thus enter your body. Your body knows exactly how to digest and process these minerals and the cofactors which come with them. Need minerals? Eat the meat next to the bone, and you will get plenty, in a form that your body can easily assimilate and use. Also, you can suck discreetly on a tasty bone.

Bones also contain bone marrow, a fatty substance that is extremely nutrient dense, and is invaluable in making your own bones strong and healthy. Bone marrow is released into the meat during the cooking process, making the meat more nutritious and sweeter.

So please think and consider cooking your meat with the bone on, or whole cuts like a whole chicken or lovely legs, T bones rib eye with the bone, leg of lamb roast so many choice rather than the fashionable cuts, all the time variety is the spice of life.

Coconut Chicken leek Curry 

Serves 6

  • 12-15 chicken lovely legs
  • 1 large leek thinly sliced
  • 1 brown onion diced
  • 1 bunch baby pak Choy
  • 2 cups of chopped pumpkin
  • 1 bunch of broccoli
  • 1 cup of trimmed fresh beans
  • 1 chilli diced to serve
  • 1/2 cup of chopped flat leaf parsley to serve
  • 1/2 cup of chopped coriander to serve
  • 6 teaspoons of coconut oil
  • 2 cups of chicken stock
  • 2 teaspoon of keens curry powder
  • 400ml of organic coconut milk



In a large fry pan or electric fry pan add 3 teaspoons of coconut oil and sear chicken legs on each side and set aside.

Over a medium heat Add remaining coconut oil and add onion leeks and curry powder gently stir until onion is tender. Add chicken lovely legs back in with chopped pumpkin and in chicken stock. Bring to the boil and reduce heat cover and simmer, so stock reduces, chicken poaches and pumpkin becomes soft. About 20 mins

Add coconut milk and simmer for a further 10 mins

Add remaining vegetables continue to simmer until greens are blanch green and still crunchy. Be careful not to overcook them.

Serve topped with fresh chopped flat leaf parsley coriander and chilli.


Note:  Pumpkin will dissolve into sauce this will help with sauce thickening.