It has become common knowledge that an increase of dietary probiotics can be very important to our health. Foods with added probiotics are popular (such as yogurt), as are probiotic supplements. And both are now commonly found in grocery stores.
Emerging research on our microbiome indicates that the bacteria that colonizes our gut can impact both our physical and emotional health. Probiotic foods have many benefits, including:
- Stimulation of memory and learning
- Positive mood changes
- Improved digestive function
- Increased diversity of gut microflora
- Enhanced immune system function
- Possible decrease of some allergic reactions
Historically, many cultures fermented foods as a way of preserving them (before water-bath canning was available). Allowing food to ferment foods in a controlled environment not only enhances the flavor but also increases the digestibility of food while making vitamins and minerals bio-available.
While many cultured foods and beverages, such as kimchi, kombucha,and water kefir are readily available in standard grocery stores, they can sometimes be pretty pricey. And on a tight budget, a daily bottle of kombucha or water kefir can quickly add up.
Since we generally avoid manufactured supplements in our household, I knew I needed a way to make something myself. Once I began to research ways to increase natural probiotics in our diets, I decided to start with kombucha.
Kombucha is a sweet tea that is cultured over a period of time with a mother (also known as a mushroom or SCOBY - symbiotic culture of bacteria and yeast). Sounds less than yummy, I know but stick with me.
Once cultured, the tea no longer tastes sweet but has a slight apple cider vinegar flavor. The less time it is cultured, the sweeter the taste. The longer the kombucha is cultured, the tangier it becomes. And once cultured for the desired period of time, it can be bottled for consumption. Flavorings can also be added to the finished product for a second, and final, culturing process.
Since a kombucha mother will reproduce with every batch, a good bet would be to ask a trusty friend or relative that already makes kombucha to give you a culture. Ordering a dehydrated culture online is easy, and reliable sources such as Cultures for Health and Kombucha Kamp mail these directly to your door.
But if you are like me, impatient and anxious to get started, you may like the idea of growing your kombucha culture. Personally, I had success using the instructions found on the Food Renegade's website. My culture was a good size after about four weeks. But I am not going to lie - I was a little weirded out the first time I touched it with my hands. But, I got over it and you can too! Because once you have your mushroom (or baby, as I like to call them), you can begin making magic with your own homemade kombucha and save your pennies.
The Cultures for Health website includes a chart with clear directions, an instructional video and recipes. I was a little nervous about this process since directions have to be followed super carefully, all of the equipment needs to be squeaky clean and the recipe for the first culturing process cannot be changed or altered. But it truly is easy to get the hang of it.
And now? I am a culturing fanatic. I always have at least three gallon-sized mason jar batches of kombucha going at any given time in my kitchen. I also have various jars and bottles of other culturing foods on my counter, but that is a post for another day.
After the first culturing period (which for me, is about three weeks), I will usually strain the batch into quart-sized mason jars, added flavorings and let them go for a second fermentation period before bottling again into pint-sized mason jars and storing those jars in the refrigerator. The mushroom is then thrown into a new batch of kombucha.
Below are a few of my favorite kombucha combinations for the final culturing and flavoring process.
Into each of three quart-sized mason jars with tight lids, add the following:
- 1 teaspoon organic sugar
- 1 tablespoon dried elderberries
- 4 large organic strawberries, fresh or frozen
- Finished kombucha to fill each quart mason jar
Add the ingredients to each quart-sized mason jar before pouring in the finished kombucha. Tightly cap and let it sit for another day or two, up to four days. After this second period, carefully uncap and strain into serving-sized glass containers. Cover tightly and store in the refrigerator.
- 1 teaspoon organic sugar
- 1 large guava, fresh or frozen
- Finished kombucha to fill each quart mason jar
Add the ingredients to each quart-sized mason jar before pouring in the finished kombucha. Tightly cap and let it sit for another day or two, up to four days. After this second period, carefully uncap and strain into serving-sized glass containers. Cover tightly and store in the refrigerator.
- 1 teaspoon organic sugar
- 1 tablespoon dried elderberries
- 1 tablespoon dried hibiscus flowers
- Finished kombucha to fill each quart mason jar
Add the ingredients to each quart-sized mason jar before pouring in the finished kombucha. Tightly cap and let it sit for another day or two, up to four days. After this second period, carefully uncap and strain into serving-sized glass containers. Cover tightly and store in the refrigerator.
- 1 teaspoon organic cane sugar
- 1/4 cup organic strawberries or chopped mango (fresh or frozen)
- Finished kombucha to fill each quart mason jar
Add the ingredients to each quart-sized mason jar before pouring in the finished kombucha. Tightly cap and let it sit for another day or two, up to four days. After this second period, carefully uncap and strain into serving-sized glass containers. Cover tightly and store in the refrigerator.
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