Kombucha for Beginners

Booch in the pantry

Simple Kombucha Instructions – makes about ½ gallon

1. Bring about 6 ½ cups pure water to boil

2. Pour into glass vessel and add ½ cup sugar (or you can do this in the pot). Stir to dissolve.

3. Put in 4 tea bags and let steep (if fruit flies are around, cover with a clean towel)

4. When completely cool, add scoby (SYMBIOTIC COLONY OF BACTERIA & YEAST) and 1 cup starter tea

5. Cover with cloth and rubber band and set out of the way (70-75 degrees is nice) for 7-10 days. Label with date. I like to put “Love and Gratitude” on the label to, with lots of positive intentions.

Vessel size     Water Amount           Sugar Amount            Tea Amount                Starter Tea

Quart                2.5 cups                        .25 cup                      2 tea bags                   .5 cup

Gallon               13 cups                            1 cup                       8 tea bags                  2 cups

TipsDSCF1922

  • Use only organic tea bags, with no staples in them. NO METAL – SCOBYS NO LIKE. Green tea has less caffeine and scobys really like black tea. Buying boxes of 100 is very economical.  YES, you can use loose tea…in a dye free muslin bag is great.
  • Sugar – must be organic from sugar cane (may say dehydrated sugar cane juice). Costco is the best price I’ve seen ($8.99 for 10 pounds).
  • Non-chlorinated water is a MUST; filtered water is best.   Big grocery stores like Meijer have reverse osmosis machines where you can fill your non-BPA plastic jugs for less than 50 cents.
  • Kombucha scobys multiply with every batch – it’s a good idea to separate them each time and put the extras in a jar with some starter tea…a scoby “motel” if you will. Then you can share!
  • Your brewing kombucha likes temps around 70 and 80 degrees. Cooler…won’t grow as fast, and warmer….well, don’t do warmer if you can help it.
  • While brewing, your scoby may float or sink or grow weird stringy things. It’s all good.

Flavoring Your Booch (p.s. ~ you don’t HAVE to flavor it)

Chocolate mint sprigs - my favorite!

Chocolate mint sprigs – my favorite!

  • Once your kombucha is brewed the way you like it (usually 7-10 days) (you can stick a straw in it while it’s brewing, put your finger over it, pull it out and taste it), pour it into a glass measuring cup or pitcher (this makes it easier to pour into bottles). You can store it in any size GLASS vessel.
  • Place flavoring (i.e. mint, ginger, blueberries, grapes, other pieces of fruit) in the bottom of the bottles.
  • Pour in the kombucha and put lids on your vessels.
  • Place the vessels in the cupboard for another 2-10 days – the longer the bubblier. Then put in frig.
  • OR YOU CAN JUST ADD SOME ORGANIC JUICE AT THE TIME YOU CONSUME PLAIN KOMBUCHA

Great websites for “booch”ers ~

kombuchakamp.com                 culturesforhealth.com                oregonkombucha.com

This post is dedicated to all the new “boochers” from my WLACE classes,  Nourishing the Lakeshore, Fermenting the Lakeshore, Moondrop Herbals and my most recent detox group.

As always, wishing you REAL food, for REAL health, so you can be REAL happy.

 




Tips for Fabulous Ferments

This post is dedicated to my local fermenting buds – Fermenting the Lakeshore

With the recent evidence from the Human Micobiome Project proving we are more bacterial than human, fermenting is coming back with a bang. When we home ferment, we add flavorful drinks and condiments to our meals and improve our digestion and subsequently our health (both mental and physical). A proper balance of good bacteria is imperative to weight loss and management. We can do it all for a mere fraction of what probiotics and enzymes cost in the store.

For those of you just joining the wave as well as more conditioned ferment peeps, here are a few helpful pointers for the best fermented creations…

Produce
Raw, fresh picked, local and organic are the best bet for superb fermentation. Organic from the grocery store is my second choice. Remember that pesticide residues can inhibit the bacterial growth that is necessary for successful preservation.

Salt
Please always use high-quality salts. The cheap white salt at the store has gone through processing using unhealthy means and is drained of its life giving minerals.

I recommend that newbies follow a recipe the first time as far as the amount of salt to use. After that, adjust down or up a slight amount to taste. The amount you use will affect not only taste but texture.

Sugar
Recipes (i.e. kombucha) generally call for just “sugar”. Because of our compromised food supply with regard to GMO’s and pesticide use, I prefer to stay vigilant and use organic cane sugar. Regular white sugar is from genetically modified sugar beets – bad news.

H2O
Non-chlorinated water MUST be used; filtered water is a good choice. Remember that chlorine kills micro-organisms and thus can keep your food from fermenting. Try to wash in non-chlorinated water even if you have to run a sink full and let it sit for half an hour before rinsing your produce. I encourage people to get the water out of the reverse osmosis machines at the local co-op or grocery store. Or invest in an under the sink RO of your own.chop any way you like

Cutting/Chopping

The “cook” can choose to chop, slice, grate, use a food processor or mandolin for taking the original produce and making into the size for fermenting. One exception is beet kvass, where you don’t want the chunks too small.

Exposure to Air
Keep fermenting fruits and veggies submerged under the liquid in the jar to prevent mold. If growth appears, scrape it off. When I have a fermenting creation with floaties (like cardamom pods in kvass), I gently shake or stir them to discourage mold from growing.

Time
At room temperature (70-75), ferments without whey need about one week to develop the acidity required for preservation. When whey is used, preservation takes about 2-4 days. Even after being put in the refrigerator, your creation can improve with time.

Temperature
During the first phase of fermenting, it’s best to keep your ferments at room temperature. This phase may be a couple days if you’re using whey or another starter or a week or longer for wild ferments. I check the creation to see if it tastes good, then when it does,I put it in on the top (ferments only) shelf in my refrigerator. If I had a cold cellar, I would use that. Vegetables can be stored for many months this way.

Tagging
I strongly encourage people to place a tag on each creation when it’s made stating what it is (for the family member that finds it in a couple months and thinks its gone bad) and the date of creation. This just takes the guess work out of the process. Also, because of the profound impact our intentions have on water, I like to place a note that says “Love and Gratitude” on all my creations.

Placement
If you are making more than one type of ferment (i.e. like kombucha and kefir, or kefir and sauerkraut), place them in different parts of the kitchen/house so as to prevent cross contamination. I usually keep mine 10+ feet apart.

How much should I eat
If you are new to fermenting and haven’t been taking probiotics, please start out small. This means a single tablespoon of kraut or maybe a few ounces of kombucha* once or twice a day for a couple days. Let your body adjust. Ultimately you can work up to a couple tablespoons at each meal and/or 4 ounces of a fermented drink like kvass or kefir. Remember, fermented foods are meant to be condiments, not side dishes. Pay attention to how your body is responding.

And finally, a word about pH
Fermented creations have an acidic pH. Nature does that. Unless you are 1. going to go commercial or 2. just curious, you can trust Nature to be the pH it’s supposed to be. There is no need to test your creation. The great thing about ferments is that they ultimately have an alkalizing effect on the body because they make minerals more accessible to our tissues. However, they go through the mouth in their acidic form, so after you consume them, rinse out your mouth with clean water or brush your teeth (sea salt and baking soda are effective, safe and inexpensive).

Best Fermenting Book EVER

Looking for a book about this return to culture? My very favorite one on the subject is The Art of Fermentation, by Sandor (Kraut) Katz.

Happy Fermenting! Wishing you real food for real health so you can be real happy!