Simple and delicious soup that 'helps ease menopause symptoms' - recipe

With October marking Menopause Awareness Month, more women are looking for natural remedies to support their well-being, and everyday kitchen staples are stepping into the spotlight. New research is highlighting how small, food-first changes can make a meaningful difference to women's health through midlife.

Freja, a UK bone broth brand, teamed up with an independent NHS pilot study in September to explore the potential benefits of incorporating bone broth into a daily routine. According to the study, the simple, nourishing soup is more than just comforting. It may actually help ease some of the most common menopause symptoms.

How to make homemade bone broth

According to Wholly Tastful, you can make chicken bone broth in two ways. The first is inspired by Polish Chicken soup: Begin by slowly simmering a whole chicken, vegetables, herbs, bay leaves, and allspice together.

The food blogger noted: "It takes some time to make, but the flavour of this broth is absolutely divine. If you have a few hours on a Sunday, I highly recommend you give it a try!"

The second method involves using leftover chicken bones or a carcass from a roast chicken, along with vegetables, spices, and water. The mixture can be simmered gently on the stove or sped up using an Instant Pot or pressure cooker.

Why Bone Broth?

Co-founder of Freja Jess Leather shared: "Bone broth is one of those unique foods that ticks so many boxes for women navigating menopause. It's rich in protein, collagen, and essential minerals, nutrients that support skin, joints, digestion, and energy, all of which can feel under pressure during this time.

"What we hear from our customers is that it's not just about one benefit but about feeling more nourished and resilient overall. For me, as both a business founder and a mum of four, it's about making something traditional, comforting, and deeply nourishing easy to incorporate into a busy daily routine."

Instead of just drinking bone broth, Freja has shared simple and delicious recipes that incorporate the magical food. One that stood out the most is their butternut, bean and chicken bone broth soup.

How to make butternut, bean and chicken bone broth soup

Ingredients

• One red onion
• Three garlic cloves
• ½ a butternut squash
• One sweet red pepper
• Olive oil
• One teaspoon of ground nutmeg
• One tin of cannellini beans
• 1-2 x 500ml cartons Freja Chicken Bone Broth

Method

Start by roughly chopping the onion, garlic, squash and pepper, then gently sauté them in a large pan with olive oil until softened and lightly golden. Stir in a pinch of nutmeg and the cannellini beans for a rich, earthy base.

A sprinkle of chilli flakes is great for a touch of heat, though it is optional. Reduce the heat and let everything cook gently for about five minutes before pouring in Freja Chicken Bone Broth.

The Freja chef said: "I use one carton for a thicker soup and two cartons for a lighter soup." Bring the mixture to a gentle boil, then lower to a simmer and cook until the butternut squash is tender, around 25 minutes.

Once everything is soft and fragrant, blend the soup until smooth. Season to taste, then finish with a generous twist of black pepper and a drizzle of extra virgin olive oil for a beautifully rounded flavour.