If you've been following our weekly menu plans, then you may have noticed that kefir smoothies, kefir lemonades, and kefir sodas happen to be rather popular at my house. Maybe you've even tried your hand at this herbal kefir iced tea. Or this strawberry-dandelion kefir smoothie.
No doubt you're quite familiar with kefir by now. Both water kefir and milk kefir contain probiotics that promote a healthy digestive system, resulting in better immunity, higher energy, and an overall sense of well-being. That's what our ancestors experienced and it has continued to boost our health for generations. But what about another favorite beverage from generations past? Let's talk kombucha.
No doubt you're quite familiar with kefir by now. Both water kefir and milk kefir contain probiotics that promote a healthy digestive system, resulting in better immunity, higher energy, and an overall sense of well-being. That's what our ancestors experienced and it has continued to boost our health for generations. But what about another favorite beverage from generations past? Let's talk kombucha.
Kombucha, otherwise known as fermented tea, was said to have originated with the Chinese as far back as the Qin Dynasty where it was supposedly nicknamed, "Godly Tsche," an elixir that enabled people to live forever.
Obviously that was taking the drink's healing properties a bit too far, but kombucha's benefits were unmistakable. In fact, kombucha became popular in Russia sometime before the early 1900s and quickly spread to Germany and eventually the rest of the world.
Obviously that was taking the drink's healing properties a bit too far, but kombucha's benefits were unmistakable. In fact, kombucha became popular in Russia sometime before the early 1900s and quickly spread to Germany and eventually the rest of the world.
Why Drink Kombucha?
Kombucha is a symbiotic culture containing bacteria and yeasts called a "scoby," (Symbiotic Colony of Bacteria and Yeast) also referred to as a "mushroom" because its thin pancake-like appearance resembling the head of a mushroom. Kombucha contains B-vitamins, antioxidants, and glucaric acids, which are byproducts of the fermentation process. Glucaric acid has been shown to fight and prevent cancer and the addition of the many vitamins and enzymes present in kombucha are responsible for it's great ability to cleanse the body.
Kombucha's reputation as an incredible detoxifier makes it one of the liver's best friends. Plus, its healthy bacteria and yeast content aids in the digestive process, thereby buffering the immune system, fighting candida overgrowth and improving mental clarity, while also eliminating mood swings, fibromyalgia fatigue, depression, and anxiety.
And on top of it all, kombucha is said to prevent and heal arthritis due to the natural glucosamines it contains.
As you can see, kombucha has alot going for it, but not just in the health department. Kombucha (like water kefir) will naturally carbonate, making it a fantastic alternative to commercial soda.
Artificially-flavored and synthetically-sweetened commercial sodas deplete the body of its nutrient content, especially because of the presence of caffeine and excessive amounts of phosphoric acid. But that's not the case with kombucha. Kombucha restocks the body with vitamins, enzymes, and essential acids. For this reason it is also an excellent post-exercise replacement for water as it replenishes electrolytes lost during sweat and exertion.
Kombucha's reputation as an incredible detoxifier makes it one of the liver's best friends. Plus, its healthy bacteria and yeast content aids in the digestive process, thereby buffering the immune system, fighting candida overgrowth and improving mental clarity, while also eliminating mood swings, fibromyalgia fatigue, depression, and anxiety.
And on top of it all, kombucha is said to prevent and heal arthritis due to the natural glucosamines it contains.
As you can see, kombucha has alot going for it, but not just in the health department. Kombucha (like water kefir) will naturally carbonate, making it a fantastic alternative to commercial soda.
Artificially-flavored and synthetically-sweetened commercial sodas deplete the body of its nutrient content, especially because of the presence of caffeine and excessive amounts of phosphoric acid. But that's not the case with kombucha. Kombucha restocks the body with vitamins, enzymes, and essential acids. For this reason it is also an excellent post-exercise replacement for water as it replenishes electrolytes lost during sweat and exertion.
Brewing Kombucha at Home
You've probably noticed bottled commercial kombucha if you've spent any time in the refrigerated aisle of your local health food store. While grabbing a bottle instead of a Coke is definitely a step in the right direction, store-bought kombucha does not pack quite the same nutritional punch as the kombucha you make at home. In addition, you run the risk of purchasing kombucha that is too heavily sweetened or simply diluted.
At just a fraction of the cost, making kombucha at home gives you the ability to adjust the strength of your brew and experiment with different flavors. And did I mention it's actually quite simple to make? With just water, sugar, tea, some starter kombucha (or vinegar if you're making your very first batch), and a scoby (I purchased mine from Cultures for Health), you have the makings of your very own kombucha beverage.
Unlike water kefir, kombucha has a robust, almost tangy flavor, described as a cross between apple cider and ginger ale. Like water kefir, though, the alcohol content is significantly low (generally 0.5%). Kombucha's fermentation process can take longer than kefir (from 7 days to 2 weeks) and is usually followed by the addition of flavorings and a second fermentation period, which can last 1-2 days.
At just a fraction of the cost, making kombucha at home gives you the ability to adjust the strength of your brew and experiment with different flavors. And did I mention it's actually quite simple to make? With just water, sugar, tea, some starter kombucha (or vinegar if you're making your very first batch), and a scoby (I purchased mine from Cultures for Health), you have the makings of your very own kombucha beverage.
Unlike water kefir, kombucha has a robust, almost tangy flavor, described as a cross between apple cider and ginger ale. Like water kefir, though, the alcohol content is significantly low (generally 0.5%). Kombucha's fermentation process can take longer than kefir (from 7 days to 2 weeks) and is usually followed by the addition of flavorings and a second fermentation period, which can last 1-2 days.
Kombucha was traditionally brewed using black tea, but a combination of teas can be used. Typically, a combination may include black tea along with any tea that does not contain oils, such as green, red, or white teas, Darjeeling, English breakfast, oolong, or pu-erh.
Even herbal teas containing no oils or bitters can be used alongside black tea, including medicinal herbs like chicory root, dandelion, fennel, hibiscus flower, nettle, oat straw, plantain leaf, raspberry leaf, rose hips, or valerian root.
If proceeding to a second ferment, you have the option of adding crystallized ginger or fruit, fruit juice, lemon juice, almond or vanilla extracts, or herbs such as anise, basil, elderberry, or lavender. After one or two days of fermenting, the kombucha can then be strained and stored in the fridge. However, taking one extra step to bottle the beverage will produce a stronger fizz. (I use the Grolsch Flip-top Bottle from Cultures for Health.)
It is important to note here that only organic teas should be used in the brewing process so to avoid the high levels of fluoride and pesticides in non-organic teas (check out this post by Sarah Pope at The Healthy Home Economist for more information on fluoride content).
If you're worried about the high caffeine content in black tea you'll be happy to know that a majority of the caffeine in the tea is consumed (along with a majority of the sugar) during fermentation (source), but if you would rather err on the side of caution, allow your tea bags to steep in hot water for 60 seconds before adding the bags to your kombucha water, which releases roughly 80% of the caffeine.
For more tips, head on over to Cultures for Health for these kombucha video tutorials and to purchase a kombucha scoby, and check out this guide from the Weston A. Price Foundation.
Even herbal teas containing no oils or bitters can be used alongside black tea, including medicinal herbs like chicory root, dandelion, fennel, hibiscus flower, nettle, oat straw, plantain leaf, raspberry leaf, rose hips, or valerian root.
If proceeding to a second ferment, you have the option of adding crystallized ginger or fruit, fruit juice, lemon juice, almond or vanilla extracts, or herbs such as anise, basil, elderberry, or lavender. After one or two days of fermenting, the kombucha can then be strained and stored in the fridge. However, taking one extra step to bottle the beverage will produce a stronger fizz. (I use the Grolsch Flip-top Bottle from Cultures for Health.)
It is important to note here that only organic teas should be used in the brewing process so to avoid the high levels of fluoride and pesticides in non-organic teas (check out this post by Sarah Pope at The Healthy Home Economist for more information on fluoride content).
If you're worried about the high caffeine content in black tea you'll be happy to know that a majority of the caffeine in the tea is consumed (along with a majority of the sugar) during fermentation (source), but if you would rather err on the side of caution, allow your tea bags to steep in hot water for 60 seconds before adding the bags to your kombucha water, which releases roughly 80% of the caffeine.
For more tips, head on over to Cultures for Health for these kombucha video tutorials and to purchase a kombucha scoby, and check out this guide from the Weston A. Price Foundation.
This post has been shared at: Teach Me Tuesdays, Domestically Divine Tuesday, Works For Me Wednesday, Welcome Home Wednesday, Party Wave Wednesday.
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