the ultimate gut health guide
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The Ultimate Gut Health Guide 2
Meet Your Gut 3
The Ultimate Gut Health Guide 3
Border Patrol 4
Leaky Gut Leads to Lousy Health 4
How to Revive Your Gut Flora 5
Why Fermented Foods? 5
Fermented Food #1: Kefir 7
Kefir 8
How to Activate Your Milk Kefir Grains 9
Coconut Milk Kefir 10
Goats Milk Kefir 11
Water Kefir 12
Optional Flavoring 13
Fermented Food #2: Kombucha 15
Kombucha 16
Fermented Food #3: Sauerkraut 19
Sauerkraut 20
Table of Contents
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The Ultimate Gut Health Guide
The Total Wellness Cleanse is a food-based program that will
help purify your body of toxic build-up so that you can regain
your natural vitality. As a result, youll find it easier to lose weight,
have more energy, and maintain healthier eating habits for a
longer period of time.
However, since developing our cleanse Ive been continuously
reminded of the importance of gut health on all aspects of
our health. As such Ive put together this report to give you a
better understanding of whats going on your gut and how you
can improve your gut health with 3 at-home easy-to-make
fermented foods/drinks.
As youll discover in a moment, fermented foods are the holy
grail (I believe) of incredible health since they are the ultimate
source of good bacteria (probiotics).
Meet Your GutOur gut is home to approximately 100 trillion microorganisms.
In fact, the human gut contains 10 times more bacteria than all
the human cells in the entire body, with over 400 known diverse
bacterial species. You could almost think of yourself as just 10%
human and 90% bacteria if that helps.
But only recently have we begun to understand the extent of
the gut floras role in human health and disease. Among other
things, the gut flora promotes normal gastrointestinal function,
provides protection from infection, regulates metabolism and
comprises about 80% of our immune system.
Dysbiosis (or an imbalanced gut flora) has been linked to
diseases ranging from autism and depression to autoimmune
conditions like Hashimotos, inflammatory bowel disease and
type 1 diabetes.
Unfortunately, several features of the modern lifestyle directly
contribute to unhealthy gut flora:
Antibiotics and other medications like birth control and
NSAIDs
Diets high in refined carbohydrates, sugar and processed
foods
Diets low in fermentable fibers
Dietary toxins like wheat (gluten) and rancid seed oils that
cause leaky gut
Chronic stress
Chronic infections
Antibiotics are particularly harmful to the gut flora. Recent
studies have shown that antibiotic use causes a profound and
rapid loss of diversity and a shift in the composition of the gut
flora. This diversity is not recovered after antibiotic use without
intervention.
We also know that infants that arent breast-fed and are born to
mothers with bad gut flora are more likely to develop unhealthy
gut bacteria, and that these early differences in gut flora may
predict overweight, diabetes, eczema/psoriasis, depression and
other health problems in the future.
Needless to say, your health depends on the health of your gut.
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Border PatrolHeres something important to remember: your gastrointestinal
(GI) tract is actually outside of your body? The GI tract is a hollow
tube that passes from the mouth to the anus. Anything that goes
in the mouth and isnt digested will pass right out the other end.
This is, in fact, one of the most important functions of the gut: to
prevent foreign substances from entering the body.
But when the intestinal barrier becomes permeable (i.e. leaky
gut syndrome), large protein molecules escape into the
bloodstream. Since these proteins dont belong outside of the
gut, the body mounts an immune response and attacks them.
Studies show that these attacks play a role in the development
of autoimmune diseases like Hashimotos and type 1 diabetes,
among others.
Research into leaky gut (or intestinal permeability) reveals that
the intestinal barrier in large part determines whether we tolerate
or react to toxic substances we ingest from the environment.
The breach of the intestinal barrier (which is only possible with a
leaky gut) by food toxins like gluten and chemicals like arsenic
or BPA causes an immune response, which affects not only the
gut itself, but also other organs and tissues. These include the
skeletal system, the pancreas, the kidney, the liver and the brain.
This is a crucial point to understand: you dont have to have gut
symptoms to have a leaky gut. Leaky gut can manifest as skin
problems like eczema or psoriasis, heart failure, autoimmune
conditions affecting the thyroid (Hashimotos) or joints
(rheumatoid arthritis), mental illness, autism spectrum disorder,
depression and more.
Researchers have identified a protein called zonulin that increases
intestinal permeability in humans and other animals. This led
to a search of the medical literature for illnesses characterized
by increased intestinal permeability (leaky gut). In fact, almost
all autoimmune conditions exhibit abnormally high levels of
zonulin and a leaky gut. In fact, researchers have found that they
can induce type 1 diabetes almost immediately in animals by
exposing them to zonulin.
One of the main reasons we exclude wheat and glutenous grains
from our cleanse is is that they contain a protein called gliadin,
which has been shown to increase zonulin production and thus
directly contribute to leaky gut.
Leaky Gut Leads to Lousy HealthLeaky gut and bad gut flora are common because of our modern
lifestyle and poor food choices. If you have a leaky gut, you probably
have bad gut flora, and vice versa. And when your gut flora and
gut barrier are impaired, your body will have increased levels of
inflammation a common trait in almost all chronic disease.
And while leaky gut and bad gut flora may manifest as digestive
trouble, in many people it does not. Instead it shows up as
problems as diverse as heart failure, depression, brain fog,
eczema/psoriasis and other skin conditions, metabolic problems
like obesity and diabetes and allergies, asthma and other
autoimmune diseases.
To adequately address these conditions, you must rebuild healthy
gut flora and restore the integrity of your intestinal barrier. This
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is especially true if you have any kind of autoimmune disease,
whether you experience digestive issues or not.
How to Revive Your Gut FloraThe most obvious first step in maintaining a healthy gut is to
avoid all of the things I listed above that destroy gut flora and
damage the intestinal barrier. But of course thats not always
possible, especially in the case of chronic stress and infections.
Nor did we have any control over whether we were breast-fed
or whether our mothers had healthy guts when they gave birth
to us.
If youve been exposed to some of these factors, there are still
steps you can take to restore your gut flora:
Remove all food toxins from your diet
Eat plenty of fermentable fibers (starches like sweet
potato, yam, yucca, etc.)
Eat fermented foods like kefir, yogurt, sauerkraut, kim chi,
etc., and/or take a high-quality, multi-species probiotic
Treat any intestinal pathogens (such as parasites) thatmay be present
Take steps to manage your stress
The good news is that you will be addressing almost all of these
areas within our Total Wellness Cleanse program. However,
because we didnt devote as much attention to fermented foods,
and considering their importance, this guide will bridge that gap.
Why Fermented Foods?The old adage you are what you eat has never been truer than
it is today, and its precisely the reason why so many of us are
suffering were filling ourselves with so much crap! Its time to
turn back the tide.
Fermented foods are important because theyre a powerful
way for you to reinvigorate the health of your gut. In doing so,
youre potentially eliminating the root cause of so many health
problems you currently face or could face down the road.
Repopulating your gut with friendly, healthy bacteria is one of
the most powerful things you can do for yourself and your family,
and to be frank, preparing fermented foods is ridiculously cheap.Its certainly less expensive than most probiotic supplements.
By following the guidelines in this guide, youll quickly become
accustomed to always having fermented foods in your fridge and
on your plate. In fact, Id wager money that in no time at all, youll
be a mad scientist of sorts, concocting all sorts of fermented
delights in your own home. Youll be amazed at what you can
create, and how good it will make you feel.
There are four health properties that fermented foods possess
that you should know about:
They add beneficial bacteria to our gut and promote the
growth of intestinal microflora.
When food ferments, lactic microbial organisms start to
spontaneously emerge from the food. In this acidic state,
bacteria that would normally cause food spoilage die off,
allowing your fermenting food to remain stored for extensive
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periods of time and remain edible. This transformation leaves
only the beneficial bacteria that are so good to your gut.
These include various strains of lactobacillus, streptococcus,
and bifidobacterium.
They provide and create B vitamins upon digestion.
You can find B vitamins in foods such as spinach, eggs and
many types of peas and beans, but theyre especially abundant
in fermented foods, forming as the healthy microbes that are
present begin to mature. As if that wasnt fantastic enough,
these microbial cultures, once present in the gut, spur on the
body to naturally produce its own stock of B vitamins.
They reduce the amount of inflammation in the body.
Fermented foods are strong weapons in the fight against
inflammation due to their ability to help rebuild your immune
system, thus reducing the strength of the minor infections
that keep the inflammation in your body at a sustained level.
Furthermore, the beneficial bacteria that find their way into
your gut through fermented foods are able to displace and
destroy the microscopic, harmful bacteria that your body
may constantly be at war with, a fight that makes you moresusceptible to diseases of all sorts.
They aid in protein absorption and the delivery and creation
of amino acids.
One of the great benefits of fermented foods is that they are
pre-digested, meaning our body doesnt have to expend
any energy breaking them down to unlock the goodness
contained within. For people who may have a compromised
digestive system, digesting proteins can be problematic as
their microflora are not diverse or strong enough to break
down the proteins they eat in order to receive the amino acids
they need. For these people, fermented foods are a godsend
as they allow them to absorb protein, and ultimately amino
acids as well as other nutrients - very, very easily. Even if
your digestion is functioning pretty well, fermented foods stillprovide the benefit of sparing your body the energy intensive
task of extracting amino acids from your meals.
With these benefits in mind, lets jump into the 3 fermented
foods/drinks were going to look at making kefir, kombucha,
and sauerkraut.
Dont worry, making these fermented foods/drinks is way easier
than you think.
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Fermented Food #1: KefirKefir means feel good in Turkish. Kefir is a probiotic beverage made with either kefir grains
or a powdered kefir starter culture. Kefir grains eat the sugar in a food, leaving behind a more
nutritious dish because of the lactic acid and beneficial bacteria it adds.
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KefirThere are two types of grains: milk kefir grains and water kefir
grains. Milk (dairy) kefir grains can be used with cow milk, goat
milk or coconut milk. Water kefir grains can be used with sugar
water, juice or coconut water. Kefir grains consist of bacteria and
yeast existing in a symbiotic relationship. The term kefir grains
describes the look of the culture only. Kefir grains contain no
actual grains such as wheat, rye, etc
In many cases, a kefir powder starter kit can also be used.
However, you should be aware of the 3 primary differences
between milk kefir grains and powdered milk kefir starter:
Kefir grains have a larger number of probiotics (30 ormore) than the powdered starter culture (about 6).
With proper care, kefir grains can be used for many years
to make kefir. Powdered starter culture can be reused for
a number of batches. (A small amount of each batch is
used to culture the next batch.)
Powdered kefir starter culture has a smaller initial
investment cost than do kefir grains but both are still
much much cheaper than most supplements.
Since we dont recommend making cows milk a regular staple in
your diet, you might try water kefir, coconut kefir, or even goats
milk kefir. However, keep in mind that milk kefir grains will usually
need to return to regular cows milk to be replenished. And even
if you do choose to make cows milk kefir, understand that the
fermentation makes it much more beneficial to your health (than
regular milk).
With that said, heres what youll need to start making kefir:
Milk kefir grains or powdered milk kefir starter culture.
Milk: We recommend using coconut or goats milk (both
organic) or organic milk on occasion.
A glass container such as a canning jar.
A cloth or coffee filter secured with a tight rubber band
(to keep the bugs out!) to cover the jar while the kefir is
culturing.
A non-metal spoon to stir the kefir
A lid for the jar once the kefir is finished culturing
A strainer to remove the kefir grains once the kefir is
finished culturing:
Now that were ready to rock and roll, lets start by looking at
how to make coconut milk kefir. But before we do so, youll first
need to know how to activate the dehydrated milk kefir grains.
Heres a quick run down
kefir
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How to Activate Your Milk Kefir Grains
Equipment
One pint (473 ml) or quart size (946 ml) glass jar
A plastic or wood stirring utensil
A breathable cover for the jar such as a tight-weave towel,
paper towel, or paper coffee filter
A rubber band to secure the cover to the jar
A fine mesh strainer (plastic or stainless steel) for
removing the kefir grains from the finished kefir
Ingredients
One packet dehydrated milk kefir grains
Fresh Cow or Goat Milk. (Do not use coconut, soy,
nut milk, or any alternative varieties of milk. If using
pasteurized milk, do not use milk that is close to the use
by date).
When working with kefir grains, it is important not to introduce
competing bacteria to the process. Be sure to wash and rinse
your hands well prior to working with the milk or the kefir grains.
Also be sure to thoroughly clean and rinse the container and all
utensils that will come in contact with the grains. Beware soap
and food residue the dishwasher may have missed. When in
doubt, give everything an extra rinse. The brewing vessel can
be cleaned with regular soap and hot water (rinse several times
very well) or with vinegar.
Activating the Kefir Grains
1.Place the dehydrated kefir grain in one cup of fresh milk
and leave in a partially sealed container for 24 hours atroom temperature.
2.Each day, strain the grain from the milk and add the kefir
grains to fresh milk.
3.Choose a safe spot. An ideal culturing spot should be
relatively warm but not excessively so. Temperatures
between 70 F and 80 F are ideal. An ideal spot for
making Kefir should be out of direct sunlight. Indirect light
or darkness is neither favorable nor problematic. Be surethe spot has reasonably good airflow as access to oxygen
benefits the fermentation process.
4.Within 4-7 days, the 24-hour milk batch will begin to smell
sour but clean. Eventually the milk will start to coagulate
(kefir) within 24-hours.
NOTE: The first few days may yield an overgrowth of yeast or a layer or
froth or foam on the surface of the milk. Within 5-7 days, the bacterial
balance should stabilize and the kefir will begin to smell clean, sourand possibly of fresh yeast. Under some circumstances, the kefir grains
may take 2-4 weeks to start to making kefir. Please be patient during
this process. Once the milk is reliably turning to pleasant tasting and
pleasant smelling kefir within 24-48 hours, your kefir grains are ready
to generate regular batches of kefir.
Now, your milk kefir grains are set to go (and youll never have to
do that activation process ever again).
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Coconut Milk KefirFor those of us who wish to avoid dairy, or just as a tasty change
from regular milk kefir, coconut milk kefir is a great alternative.
Ingredients
Milk kefir grains
Coconut milk (avoid brands with additives and sweeteners as
they can be hard on the kefir grains)
Instructions
1.To make coconut kefir, simply place the activated milk
kefir grains in coconut milk, give the coconut milk a quickstir with a non-metal spoon, cover loosely (a towel works
great), and allow the coconut kefir to culture on the counter
for 12 to 24 hours.
2.After 12 hours, check the coconut kefir every few hours
(as possible) so you can remove the kefir grains once the
coconut kefir reaches the desired consistency. If your home
is on the cool side, it can take a few hours longer for the
milk kefir to culture.
NOTE: Milk kefir grains can be cultured in coconut milk regularly but
should be allowed to culture in cow or goat milk for 24 hours once
every few batches to revitalize.
Ideas for Using Coconut Milk Kefir
Use in place of sour cream in a recipe or as topping to
your favorite recipe.
Sweeten the coconut kefir and add it as a topping to fruit
or your favorite dessert.
Use as a base for your favorite smoothie.
Use as a base for making coconut milk ice cream.
Use in almost any recipe calling for yogurt, kefir, or
buttermilk (will add a coconut flavor; may need to thin out
the kefir with a bit of water).
Just eat with a spoon like yogurt (particularly when cold,
as coconut milk kefir can be quite thick) thats I enjoy
most
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Goats Milk KefirIf you cant tolerate cows milk or choose not to drink it, then
thats ok. You might be better off with goats milk. First of all
goats milk contains less casein than cows milk, which can
make it easier to digest for some people. Second, goats milk
is naturally homogenized, meaning the cream will not separate
during the kefiring process.
Either way, the end result (taste-wise) is pretty much the same.
Instructions
The procedure is almost identical to making cow kefir.
1.Place your kefir grains in a quart (473 ml) jar. Cover with
milk, stir with a wooden utensil, and place a loosely-fitting
lid on top. Allow to culture in a warm place for 12-24 hours,
or until desired thickness and flavor are achieved.
2.Strain milk through a plastic strainer and retrieve kefir
grains.
3.Refrigerate kefir and use kefir grains to make a new batch
of kefir.
Storing Your Milk Kefir Grains
If you ever have to slow the use of your kefir grains or are
traveling for a period of time, then simply put the kefir grainsin the fresh milk, place a tight lid on the container and place
it in the refrigerator. The cold will greatly retard the culturing
process, and they can keep this way for up to several weeks.
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Water KefirWater kefir is not only easy to make, it is a delicious, probiotic-
rich, dairy-free beverage your whole family will enjoy. Water kefir
is a beverage made from sugar water, juice, or coconut water.
Water kefir is made using water kefir grains generally contain
over 450 strains of beneficial yeast and bacteria! With proper
care, they can typically be re-cultured indefinitely making a new
batch of water kefir every 24 to 48 hours.
Supplies for Making Water Kefir:
Water Kefir Grains
1/4 cup sugar per quart (473 ml) of water (white sugaris best; avoid honey as its anti-bacterial properties will
inhibit proper fermentation)
Water (non-chlorinated, non-fluoridated).
If using water filtered through a carbon activated filter or
reverse osmosis water be sure add some mineral drops
to the water to improve its mineral content.
If using tap water, remove the chlorine prior to making
water kefir either by boiling the water and allowing it tocool.
One glass jar: quart to half-gallon size
One plastic or wood stirring utensil
One towel or paper coffee filter to use as a covering for
the jar
A fine mesh strainer (plastic or stainless steel) for
removing the kefir grains from the finished kefir
Please note, if your water kefir grains are in a dehydrated state,
then follow these guidelines to activate them:
Activating Water Kefir Grains
1.Dissolve 4 to 6 tablespoons of sugar in 4 cups warm to hot
water (allow the water to cool to room temperature before
proceeding to the next step).
2.Place the dehydrated kefir grains in the water and cover
with a towel or coffee filter secured with a rubber band.
3.Allow the mixture to sit for 3-4 days until the grains are
plump.
4.Once the grains are rehydrated, you are then ready to make
your water kefir (see instructions below)
Making Water Kefir
To make a quart (973 ml) of water kefir follow these steps:
1.Dissolve 1/4 cup sugar in a small amount of hot water. Add
enough cool water to almost fill the jar leaving 1 to 2 inches
of headspace.
2.When the water has cooled to room temperature, add the
kefir grains.
3.Cover the jar tightly with a towel and rubber band (to keep
out fruit flies and ants) and allow the kefir to culture for 24
to 48 hours (but no longer than 72 hours)
4.Once the kefir has cultured for the desired period of time,
strain off the finished liquid into a separate container.
5.Add the grains to a new batch of sugar water and proceed
with your next batch.
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Optional FlavoringFermented water kefir tastes a like sweet coconut water. If youd
like flavor your water kefir (see recipe ideas below), you can do
so after the first fermentation (above) and then allow flavored
kefir to go through a second fermentation. To do so, simply add
flavoring to the kefir youve just strained from the grains, and
cover the kefir with a tight lid. Let the flavored kefir sit at room
temperature for another couple of days. Finished water kefir does
not require refrigeration, but can be refrigerated if you desire a
cold beverage.
The following recipes are courtesy of CulturesforHealth.com
Water Kefir Lemonade
Make water kefir and remove the kefir grains. Add 1/4 cup lemon
juice to each quart of water kefir. Serve cold.
Orange Zest Water Kefir
Add the kefir grains and several strips of organic orange zest
(not the juice) to a standard batch of sugar water. It is important
to use an organic orange to avoid exposing the kefir grains to
pesticides. Allow the water kefir grains to culture 24 to 48 hours.
Remove and discard the orange zest. Remove the kefir grains
and serve the kefir cold.
Cream Soda Water Kefir
Make water kefir and remove the kefir grains. Add 2 to 3 teaspoons
quality vanilla extract per quart of water kefir.
Blueberry-Pomegranate Water Kefir
Make water kefir and remove the kefir grains. Add 1/2 cup
blueberry-pomegranate juice per quart of water kefir. Serve cold.Variation: Use cherry juice or your favorite juice flavor.
Raspberry Juice Water Kefir
Add kefir grains to 1 to 2 quarts of organic raspberry juice. Allow
the juice to culture for 24 to 48 hours. Please note, a longer
fermentation period will yield a higher alcohol content due to
the amount of sugar in the juice.
Fruit Flavored Water Kefir
Make water kefir and remove the kefir grains. Add fresh or dried
fruit to the water kefir. If using fresh fruit, change the fruit out
every 24 hours; dried fruit can be changed out as infrequently
as once a week. Allow the fruit and kefir to sit for 1 to 7 days.
Remove and discard the fruit.
Grape Juice Water Kefir
Add kefir grains to 1 to 2 quarts of organic grape juice. Allow
the juice to culture for 24 to 48 hours. Please note: a longer
fermentation period will yield a higher alcohol content due to
the amount of sugar in the juice.
Water Kefir Soda
Make water kefir and remove the kefir grains. Combine four parts
water kefir and one part fruit juice in a truly air-tight bottle. Allow
the mixture to sit for several days at room temperature before
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refrigerating. Adding the juice continues to feed the live yeast
and bacteria in the water kefir (even though the kefir grains
themselves have been removed). This process creates gas and
normally some level of carbonation. Use caution when opening
the bottle!
Coconut Water Kefir
Add the kefir grains to 1 to 2 quarts coconut water. Allow the
mixture to culture for 24 to 48 hours before removing the kefir
grains.
Common Water Kefir Questions
Rehydration Issues
After rehydration, you may not see very many (or any) bubbles
forming in the liquid. Thats okay and does not indicate a
problem. As instructed above, simply transfer the grains to new
sugar water and proceed with making your first batch.
Are The Grains Working?
To determine whether the grains are working simply taste
the liquid before and after the fermentation process. Althoughfinished water kefir will still be sweet, it will not be as sweet
as the original sugar water. Also, the color of the liquid will
change generally will become lighter in color over the 48-hour
fermentation period.
It can take a few batches before your kefir grains effectively
remove sugar from the water. This is a normal part of the process.
Carbonation
Water kefir carbonation may vary greatly from batch to batch. A
lack of carbonation does not indicate a problem with the water
kefir grains but rather due to the sugar used (more processed
sugar will yield less carbonation). After fermentation (following
removal of the grains), fruit juice can be added to the finished
kefir and the mixture stored in a container with a tight lid for
several days to improve carbonation.
Storing Activated Water Kefir Grains
If you cant keep up the water kefir production, you can keep
the grains can sit in sugar water or can be contained in a large
fabric pouch (which should also sit in sugar water). Be sure the
pouch is large enough to accommodate the multiplication of
kefir grains should it occur, and is sufficiently loose to allow the
water to flow through and contact the grains. The pouch may
need to be secured with a rubber band to ensure the kefir grains
do not escape.
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Fermented Food #2: KombuchaKombucha is an all-natural health beverage, made from fermented tea and a starter
culture called a SCOBY. Its chockfull of probiotics and other healthy amino acids.
Brewing kombucha at home is a simple and rewarding process. If you can make a cup
of tea, you can make kombucha.
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Fermented Food #2: Kombucha
KombuchaWhen I discovered how easy and inexpensive it was to make
kombucha I literally turned my house into a fermentation factory.
Because my family and I drink a ton of it, at any given time, Ive
got two separate 8 liter batches fermenting so that weve always
got some on hand. Plus, its way better than paying $3/can in the
store!
Materials Required
1 cup sugar for every 4 liters of water
4 liters of water
4-6 tea bags or tsp of loose tea (either green or black
preferably decaf tied in loose tea bag)
1 Kombucha SCOBY/mother (bacterial culture)
A large wide mouth vessel, bowl, or jar
Stainless steel or glass pot
Glass or wooden spoon
A gallon size glass or porcelain jar
Freshly-cleaned kitchen towel or coffee filter and a rubber
band
A Note on Caffeine:
For best results, its recommended to use black or green tea. However,
both of these contain caffeine. In order to dramatically reduce their
caffeine content you can simply add the tea bags to a mug of boiling
for 1-2 minutes. Doing this can remove about 90% of the caffeine.
Then discard the water and add the teabags to the tea mixture as
detailed below.
Brewing Your Kombucha Tea
1.Put water in stainless steel or glass pot, add the sugar, stir
and bring to boil for 3 minutes.
2.Add the tea and boil for a further 3 minutes.
3.Turn off heat source and allow tea to steep for 10-15 minutes.
4.Remove tea bags
5.Allow the tea to cool to room temperature (hot temperatures
will kill the bacteria)
6.Pour steeped tea into your vessel and add the bacterial
culture and mother tea (started tea usually provided with
culture).
Kombucha
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Fermented Food #2: Kombucha
7.Cover top of vessel with cloth and seal with rubber band or
tape.
8.Place the covered vessel in a quiet and warm area (73-78
degrees Fahrenheit) with good ventilation.
9.Allow tea to ferment for about 7-10 days.
When is the Kombucha Ready?
The longer you let the kombucha ferment (up to 30 days) the
more vinegar-like taste it will acquire. However, this is also when
the kombucha has the most health benefits compared to a
younger (ie. 7 days) brew that is much sweeter.
Once youve decided that your kombucha is good to go, heres
what youll want to do:
1.Remove the covering from the vessel youll notice that
you now have TWO cultures, the original mother and newly
formed baby (or scoby) on top. These can be separated
if desired and the newly formed baby can be stored in
be stored in 12-24oz of brewed tea in the refrigerator as
backup. Personally, I just keep all the cultures in the vessel
for my next batch of tea.
2.Pour your newly fermented kombucha tea from your vessel
into a glass container and place it the refrigerator. This is a
necessary step to stop the fermentation process.
3.Make sure to leave enough starter tea for your next batch.Approximately 2-3 cups should be fine. Each time you
ferment a new batch of tea, the mother culture will once
again sprout babies. Its actually really cool after all, it is a
LIVING beverage.
How To Drink Kombucha?
Drink it straight up; ice mellows the flavor.
Drink it mixed with juice, soda, or water - add a splash or
mix it half and half.
How Much Kombucha Tea Should I Drink?
Starting with 4 oz. in the morning on an empty stomach is the
best way to observe the direct effects that Kombucha has on
your system. Follow with water. Drinking water is critical to the
cleansing of toxins. Without water, your body will reabsorb them.
If drinking the first 4 oz. of kombucha goes well, try another 4
oz. serving before dinner.
Kombucha
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Fermented Food #2: Kombucha
I usually drink 2-3 glasses of kombucha per day. I figure it can only
help repair my damaged intestinal lining. Ive yet to experience
any ill effects (of which there really are none) of drinking greater
amounts. Ultimately, its up to you but youre best to start slowly
and build your way up.
Can You Use Herbal Tea?Most of my kombuchas are made with a combination of
decaffeinated green tea and loose leaf herbal tea. The most
important point to remember about herbal teas is to avoid those
which contain any oils, since the oils can created mold in your
tea. Ginger tea seems to be most common tea to avoid when
making kombucha. Otherwise, any leaf herbal teas tend be
fine.
Once you get the hang of it, you can really make some great
tasting kombucha. And if youve got kids, this is a much better
option than traditional fruit juice if they want something other
than water.
Kombucha
Kombucha
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Fermented Food #3: SauerkrautCultured veggies (like cabbage) are the ultimate enzyme-rich food. They are already
predigested before you even eat them, which makes their digestion so much easier.
The fermentation also enhances the nutrients found within by making them much more
available to us.
Sauerkraut is my personal favourite and goes amazingly well in salads or an
accompaniment to most meat.
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SauerkrautSauerkraut is made by a process called lacto-fermentation. To
put it (fairly) simply: There is beneficial bacteria present on the
surface of the cabbage and, in fact, all fruits and vegetables.
Lactobacillus is one of those bacteria, which is the same bacteria
found in yogurt and many other cultured products. When
submerged in a brine, the bacteria begin to convert sugars in
the cabbage into lactic acid; this is a natural preservative that
inhibits the growth of harmful bacteria.
The following recipes will makes 1 to 1 1/2 quarts (1-1.5 liters) of
sauerkraut.
Ingredients
1 medium head green cabbage (about 3 pounds)
1 1/2 tablespoons sea salt
Equipment
Cutting board
Knife
Mixing bowl
2-quart widemouth canning jar (or two quart mason jars)
Smaller jelly jar that fits inside the larger mason jar
Clean stones, marbles, or other weights for weighing the
jelly jar
Cloth for covering the jar
Rubber band or twine for securing the cloth
Instructions (courtesy of www.thekitchn.com)
Clean everything:
When fermenting anything, its best to give the good, beneficialbacteria every chance of succeeding by starting off with as clean
an environment as possible. Make sure your mason jar and jelly
jar are washed and rinsed of all soap residue. Youll be using
your hands to massage the salt into the cabbage, so give those
a good wash, too.
Slice the Cabbage:
Discard the wilted, limp outer leaves of the cabbage. Cut the
cabbage into quarters and trim out the core. Slice each quarterdown its length, making 8 wedges. Slice each wedge crosswise
into very thin ribbons.
Combine the Cabbage and Salt:
Transfer the cabbage to a big mixing bowl and sprinkle the salt
over top. Begin working the salt into the cabbage by massaging
and squeezing the cabbage with your hands. At first, it may not
seem like enough salt, but gradually, the cabbage will become
watery and limp more like coleslaw than raw cabbage. Thiswill take 5 to 10 minutes. If youd like to flavor your sauerkraut
with caraway seeds, mix them in now.
Pack the Cabbage Into the Jar:
Grab handfuls of the cabbage and pack them into the canning jar.
If you have a canning funnel, this will make the job easier. Every
so often, tamp down the cabbage in the jar with your fist. Pour
any liquid released by the cabbage while you were massaging it
into the jar.
Fermented Food #3: Sauerkraut
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Fermented Food #3: Sauerkraut
Weigh the Cabbage Down:
Once all the cabbage is packed into the mason jar, slip the smaller
jelly jar into the mouth of the jar and weigh it down with clean
stones or marbles. This will help keep the cabbage weighed
down, and eventually, submerged beneath its liquid.
Cover the Jar:
Cover the mouth of the mason jar with a cloth and secure it with
a rubber band or twine. This allows air to flow in and out of the
jar, but prevent dust or insects from getting in the jar.
Press the Cabbage Every Few Hours:
Over the next 24 hours, press down on the cabbage every so
often with the jelly jar. As the cabbage releases its liquid, it will
become more limp and compact and the liquid will rise over the
top of the cabbage.
Add Extra Liquid, If Needed:
If after 24 hours, the liquid has not risen above the cabbage,
dissolve 1 teaspoon of salt in 1 cup of water and add enough to
submerge the cabbage.
Ferment the Cabbage For 3 to 10 Days:
As its fermenting, keep the sauerkraut away from direct sunlight
and at a cool room temperature ideally 65F to 75F. Check
it daily and press it down if the cabbage is floating above the
liquid.
Because this is a small batch of sauerkraut, it will ferment more
quickly than larger batches. Start tasting it after 3 days when
the sauerkraut tastes good to you, remove the weight, screw on
the cap, and refrigerate. You can also allow the sauerkraut to
continue fermenting for 10 days or even longer. Theres no hardand fast rule for when the sauerkraut is done go by how it
tastes.
While its fermenting, you may see bubbles coming through the
cabbage, foam on the top, or white scum. These are all signs of a
healthy, happy fermentation process. The scum can be skimmed
off the top either during fermentation or before refrigerating. If
you see any mold, skim it off immediately and make sure your
cabbage is fully submerged; dont eat moldy parts close to thesurface, but the rest of the sauerkraut is fine.
This sauerkraut is a fermented product so it will keep for at least
two months and often longer if kept refrigerated. As long as it
still tastes and smells good to eat, it will be. If you like, you can
transfer the sauerkraut to a smaller container for longer storage.
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