Chicken Bone Broth

Why Make Homemade Bone Broth for Perimenopause and Menopause?

Homemade bone broth is streets ahead of store-bought varieties, there is simply nothing like it, far superior in taste and benefits.  It tastes savory and meaty with a satisfying feel, easy to digest and very soothing to the digestive system.  It is one of the most healing foods you can consume!

Bone broths have been around for a very long time and used by all cultures.  Doctors, Chef’s and mothers have all used this classic nutrient dense folk remedy to nourish, heal and add flavor and complexity to food.

Bone Broth provide the body with collagen, glucosamine, chondroitin, actin, amino acids, peptides and gelatin.  Bone broth also contains calcium and phosphorus and small amounts of magnesium, sulfur and potassium.  All of these diminish with age especially during the transition period from perimenopause to menopause.


  • Most commonly used for conditions that affects connective tissues.
  • Boosts the Immune System
  • Reduces Inflammation
  • Strengthen Bones
  • Improves Joint Health
  • A natural food supplement at a fraction of the cost

Currently there is no conclusive evidence that shows broths/stocks has healing effects on healing the gut.  However, in practice though we see its nurturing and healing effects.


  • Improves Gut Health
  • Mental Health
  • Lubricates ligaments and joints
  • Improves Muscle Healing

If you are using broth to heal your gut consume about 8-16 oz, 1-2 x’s a day.  The health of the gut is important at all stages of life, but especially during perimenopause, menopause and beyond.

Bone Broth Recipe


3 lbs bones – such as marrow, knuckles with some  meat on and/or chicken back, necks and wings

1 onion quartered

3 carrots, cut into 2 ins pieces

3 stalks celery, cut into 2 ins pieces

Garlic Bulb cut in Half

2 Tablespoons Apple Cider Vinegar

3 Bay leaves

2 Sprigs of rosemary, parsley and thyme

2 Tablespoons of peppercorns


Heat the oven to 450F.  Place the bones, onion, carrots, celery and garlic in a roasting pan and bake for 20 mins.  Give the ingredients a toss and roast for another 10 mins until brown. 

In the instant pot add the bone mixture with the vinegar, bay leaves herbs and peppercorns.  Fill instant pot up with filtered water to cover the bones, and put the lid on. 

Set to ‘Soup’ mode for 120 mins on low pressure. After 120 mins switch off and repeat for another 120 mins.  When the time is up switch the instant pot ‘off’ and let the steam slow release.

Can also be made in the slow cooker or simmering on a low heat on the cooker.

This can be stored in the fridge for a week or frozen in ice cube trays.


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