Classic Gut-Healing Bone Broth for Menopause
A 24-hour slow-simmered bone broth packed with collagen, gelatin, and minerals that support gut health during menopause. Rich in glutamine to help repair the gut lining, glycine to promote sleep, and easily absorbed calcium and magnesium for bone density. Sip it warm, use it as a soup base, or freeze in portions for daily use.
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Servings: 12 cups
Equipment
- 1 Large stockpot (6 to 8 quart) The primary tool. Stainless steel is best for long simmers.
- 1 Slow cooker (6 to 8 quart) The hands-off alternative.
- 1 Instant Pot The Shortcut Method
- 1 Fine mesh strainer Essential for straining the broth.
- 1 Baking Sheet For roasting beef bones.
- 1 set Mason Jars (Set of 12 or 16 oz): For storing and freezing portions.
- 1 set Silicone freezer bags Reusable alternative to mason jars.
- 1 Ladle Simple, but a stainless steel ladle with a pour spout makes straining easier.
- 1 Fat separator (optional) For readers who want to remove the fat layer cleanly instead of waiting for it to solidify overnight.
Ingredients
Bones and Base
- 3-4 pounds beef marrow bones, knuckle bones, or chicken carcasses and feet
- 2 tbsp apple cider vinegar
- 16 cups filtered water (enough to cover bones by 2 inches)
Vegetables
- 2 carrots, roughly chopped
- 2 celery stalks, roughly chopped
- 1 medium onion, quartered
- 4 garlic cloves, smashed
Seasonings
- 1 tbsp sea salt (adjust to taste)
- 1 tsp black peppercorns
- 2 bay leaves
- 1 inch fresh garlic, slices (optional)
- 1 tsp turmeric powder or 1 inch fresh turmeric root (optional)
Instructions
Prep the Bones
- Step 1: If using raw beef bones, place them on a baking sheet and roast at 400 degrees F for 30 minutes. This deepens the flavor and color of your broth. Skip this step for chicken bones.
- Step 2: Place roasted or raw bones in a large stockpot, slow cooker, or Instant Pot. Pour apple cider vinegar over the bones and let sit for 30 minutes. The acid draws minerals and collagen out of the bones.
Build the Broth
- Step 3: Add filtered water until bones are covered by about 2 inches. Bring to a boil over high heat, then reduce to a low simmer.
- Step 4: Skim any foam or impurities that rise to the surface during the first 30 minutes. This keeps your broth clear and clean-tasting.
- Step 5: Add carrots, celery, onion, garlic, and all seasonings. Cover the pot and keep at a low simmer.
Cook
- Step 6: Simmer for 24 hours. Stovetop: lowest heat setting with lid on. Slow cooker: 24 hours on low. Instant Pot: 4 to 6 hours on high pressure.
- Step 7: Remove from heat. Strain the broth through a fine mesh strainer into a large bowl or second pot. Discard the solids.
Cool and Store
- Step 8: Let the broth cool to room temperature. Transfer to glass jars or storage containers, leaving an inch of headspace if freezing.
- Step 9: Refrigerate overnight. A layer of fat will solidify on top. Remove it for a cleaner sipping broth, or leave it in for extra nutrition.
Notes
The Jiggle Test: When your broth cools in the fridge, it should jiggle like gelatin. That means you extracted enough collagen. If it's thin and watery, use more bones or simmer longer next time.
Storage: Refrigerator up to 5 days. Freezer up to 3 months. Mason jars or silicone freezer bags work well. Pour into ice cube trays for single-serving portions.
Instant Pot Shortcut: 4 to 6 hours on high pressure produces a good broth. It won't be as rich as a 24-hour stovetop simmer, but it's a solid weekday option.
Shortcut Option: If you prefer not to make bone broth from scratch, a quality bone broth powder made from grass-fed bones with at least 10 grams of protein per serving is a good alternative. See our recommended products in the blog post above.
How to Use: Sip warm with a pinch of salt and squeeze of lemon. Use as a base for soups and stews. Cook rice, quinoa, or oats in it instead of water. Add a scoop of collagen peptides for an extra gut-health boost.