Red bone broth
If you're like me and absolutely obsessed with rainbow foods, you probably know by now that food isn’t just fuel—it’s information for your body, color-coded guidance from nature. Each hue we find in fruits, vegetables, and herbs comes with its own set of phytonutrients and health benefits, and red is one of the most powerful colors on the plate.
Today, I’m sharing something close to my heart (and gut): my Red Bone Broth, a healing elixir that combines traditional nourishment with the vibrant antioxidants of red-hued vegetables. This isn’t just any bone broth—it’s crafted to be deeply restorative for women, and intentionally infused with red foods for antioxidant support, hormone balance, and cellular protection.
The Power of Bone Broth in Women’s Health - Bone broth is a time-honored, ancestral food—and for good reason. It's incredibly rich in collagen, gelatin, amino acids, and minerals that support some of the most critical aspects of female wellness:
1. Gut Health & Nutrient Absorption - Women struggling with digestive issues, food sensitivities, or bloating often find bone broth to be soothing and reparative. Its gelatin and glycine content help seal the gut lining and reduce inflammation, supporting better absorption of nutrients from food.
2. Hormone Balance - Glycine and proline, abundant in bone broth, assist the liver in detoxifying used hormones—especially estrogen—more efficiently. This supports hormonal equilibrium, particularly important during perimenopause, PMS, or postpartum recovery.
3. Joint, Skin & Hair Support - Collagen from bones, cartilage, and connective tissue supports skin elasticity, joint lubrication, and hair strength—all things that naturally decline with age or stress.
4. Immune Resilience - Bone broth provides bioavailable minerals like zinc, magnesium, and calcium, which are essential for immune strength. Its amino acids also fuel immune cell repair and production.
Why Red? The Antioxidant Power of Rainbow Foods - When I talk about eating the rainbow, I’m referring to the diverse spectrum of plant pigments that provide functional nutrients. Red foods are particularly rich in antioxidants like lycopene, betalains, and anthocyanins, which support:
Heart health
Blood flow and circulation
Cellular repair
Inflammation reduction
In my Red Bone Broth, I use a vibrant mix of red vegetables from my garden—beets, red onions, red Swiss chard, tomatoes, and red sorrel. These aren’t just for color—they’re potent medicine in disguise.
The Benefits of Red Ingredients:
Beets: Detoxify the liver, support blood pressure, and provide natural nitrates for circulation.
Red onions: Rich in quercetin and sulfur compounds for detox and immune defense.
Tomatoes: High in lycopene, a powerful antioxidant linked to reduced risk of breast and cervical cancer.
Red chard & sorrel: Loaded with vitamin C, iron, and antioxidants that support adrenal function and energy production.
How to Use It?
Drink a warm mug on an empty stomach for gut support or as a snack during the day;
Use as a base for soups, stews, or pilaf;
Freeze in portions and add to sauces for an extra nutrient boost;
Blend into hormone-supportive veggie purées.
RECIPE
Ingredients
2.5 lbs chicken feet
1 lb pork or beef bones
2 medium red beets, chopped
1 small red onion, chopped
1 cup red cherry tomatoes
1 cup chopped sorrel (preferably stalks, for maximum red pigment)
1 bunch red Swiss chard
1/4 cup apple cider vinegar
2 Tbsp pink Himalayan salt
1 Tbsp whole black peppercorns
1.5 gallons (6 liters) of water
Instructions
Prepare all ingredients: Rinse the chicken feet and bones thoroughly. Wash and chop the vegetables, measure the seasonings and vinegar.
Optional step for depth of flavor: Pre-roast the chicken feet and bones in the oven at 400°F (200°C) for 30 minutes until lightly browned. This adds a deeper, richer flavor to the broth.
Pressure cook: Add all ingredients to your Instant Pot or pressure cooker. Pour in the water, ensuring all contents are submerged.
Cook: Seal the lid and pressure cook on high for at least 1 hour, or up to 2 hours for larger or meatier bones.
Strain and store: Once done, allow pressure to release naturally. Strain the broth and discard solids. Store the liquid in glass jars in the fridge for up to a week, or freeze for longer storage.
As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.
Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation.
In good health,
Ioana