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Fermentation For Life Lesson 4 By Terry Willard ClH, PhD; Malcolm Saunders Kombucha, Kvass, Probiotic Tonics

©2017 Wild Rose College of Natural Healing and Light Cellar 1 All Rights Reserved.

Introduction In our last lesson, we started looking at Kefir and Sparkling Drinks. In this lesson, we are going to extend this topic to look at Kombucha, Kvass, Juns, & Probiotic Tonics.

Fermented beverages

Fermented beverages have been consumed for more than 8,000 years, and have been a food staple of global cultures. Besides creating delicious liquids, fermented beverages provided a considerable advance in the safety of consumed drinks. In many areas of the world where the sources of fresh water became contaminated in developing villages and cities, fermented beverages provided a safe drink, significantly decreasing mortality rates. The first use of microorganisms to create fermented beverages is associated with the production of meads (honey wines) or grape wines. In addition to wines and meads, the discovery of beer, cider, sake, kvass (a fermented bread beverage from Russia), kombucha (a tea-based fermentation) and soy sauce, to name a few, have impacted global cultures in countless ways. Even the modern food industry has tapped into this consumer demand. Due to perceived health benefits, fermented beverages are enjoying a consumer renaissance with new product innovations including yogurt-based beverages. We will be looking at alcohol version of these drinks in future classes, but here we will be looking at the milder side, with no or very low alcohol content.

Kombucha

Kombucha is an effervescent fermentation of sweetened tea that is used as a functional food, made from a symbiotic colony of bacteria and yeast, or "SCOBY". We have already introduced the concept of SCOBY in previous lessons. The Kombucha SCOBY looks like a leathery pancake. “Symbiotic” means the bacteria and yeast strains live together in a complex, mutually supportive community, supporting and depending on each other. This SCOBY is sometimes erroneously called the mushroom, because it resembles the smooth, thick body of a mushroom, but it is not a true mushroom, it is a colony.

Think of your Kombucha SCOBY as billions and billions of organisms that need specific conditions to thrive. It is a little, slimy pet that you must keep healthy and well fed. If you

http://en.wikipedia.org/wiki/Fermentation_(food)



provide it with the right conditions, the SCOBY will provide you with years of loyal service and tasty kombucha. Each time you ferment a batch of tea, you have to add a SCOBY to it along with some starter tea. The SCOBY and a starter tea always go together. To remain healthy and viable, a SCOBY must be kept moist with bacteria and yeast-rich tea. It is best to use a cup or two of previously brewed kombucha.

The specific bacteria and yeast strains in the kombucha SCOBY colony are what make it act the way it does, producing the fizz and flavor we expect from kombucha. Not all kombucha cultures will contain the exact same strains, (and herein often lies a problem) but generally, these are some that you might expect:

• Acetobacter: This is an aerobic (requiring oxygen) bacteria strain that produces acetic acid and gluconic acid. It is always found in kombucha. Acetobacter strains also build the SCOBY. Acetobacter xylinoides and acetobacter ketogenumare are two strains that you might find in kombucha.

• Saccharomyces: This includes a number of yeast strains that produce alcohol, and are the most common types of yeast found in kombucha. They can be aerobic or anaerobic (requiring an oxygen-free environment). They include Saccharomycodes ludwigii, Saccharomycodes apiculatus, Schizosaccharomyces pombe, Zygosaccharomyces, and Saccharomyces cerevisiae.

• Brettanomyces: Another type of yeast strain, either aerobic or anaerobic, that is commonly found in kombucha and produces alcohol or acetic acid.

• Lactobacillus: A type of aerobic bacteria that are sometimes, but not always, found in kombucha. They produce lactic acid and slime.

• Pediococcus: These anaerobic bacteria produce lactic acid and slime. They are sometimes, but not always, found in kombucha.

• Gluconacetobacter Kombuchae is an anaerobic strain of bacteria that is unique to kombucha. It feeds on nitrogen that is found in tea, and produces acetic acid and gluconic acid as well as building the SCOBY mushroom.

• Zygosaccharomyces Kombuchaensis is a yeast strain that is unique to kombucha. It produces alcohol and carbonation as well as contributing to the mushroom body.



We can also find a variety of other nutrients in kombucha, in particularly various acids and esters that give the drink its characteristic tang and fizz. Included in these components is gluconic acid, which is the primary difference between the makeup of kombucha and the makeup of apple cider vinegar! The actual bacteria, sugar, and acid content of kombucha depends on many factors, including the culture you begin with, the type of tea used, the type of sugar used, the strength of the tea, the type of water, the length of time brewing, the temperature at which it is cultured, and more. While different SCOBYs may vary in their exact makeup, what is common to all kombuchas is gluconic acid, acetic acid, and fructose.



Equipment Glass is the best container to brew (ferment) the kombucha. Metal (even in the lid, stirring spoon, etc.) can destroy the SCOBY*. One of the most commonly used containers is a Mason jar (btw as Mason jars are named after John Mason in 1858, therefore a Mason jar is capitalized). It needs to be covered, but not with a tight lid, as the culture needs to breath. Cheesecloth, or a towel, with an elastic band works quite well. * Please note: it is critically important to the health of the SCOBY that it not come in contact with metal. This includes jewelry such as rings, measuring cups, utensils, strainers, etc. Glass, plastic, and wood kitchen items are far safer for the kombucha. As a side note, metal is only harmful if it comes in contact with the SCOBY itself. So you can, if you wish, use a metal tea ball or spoon when brewing your tea. Just be sure to remove the metal prior to adding the SCOBY. Strainer is useful to strain your kombucha batch once it is finished brewing and the SCOBY has been removed. Strain the batch through a fine mesh strainer to catch any stringy yeast particles that may be floating in the brew. The SCOBY is not harmful if consumed; but the texture tends to be undesirable. We recommend using a plastic fine-mesh strainer for this task. Please note: if the finished kombucha sits in a storage container for a period of time, it may be useful to restrain the kombucha prior to consuming to catch any yeast particles or immature SCOBYs that may have formed during the period the kombucha was stored. Grolsch-style Glass Bottles or a flip-top airtight bottle makes the perfect containers for storing your finished kombucha tea. These bottles come in several sizes from a pint to a liter and are available in several colors. Keep in mind that dark colors (brown, green, and blue) are most effective in ensuring light doesn’t degrade the kombucha. Avoid clear bottles when possible. Funnel should be plastic for handy transferring of finished kombucha into bottles. pH Meter or pH Strips are really not required, but a method for testing the pH level of your finished kombucha is comforting for determining whether the batch is acidic enough to be considered safe to drink. Finished kombucha generally should have a pH level between 2.5 and 4.0. pH strips can be found at many pharmacies. pH meters are often available from local beer- and



wine-making supply stores.

Ingredients for Making Kombucha

There are five ingredients in kombucha: water, tea, sugar, starter tea or vinegar, and a kombucha SCOBY (also known as a starter culture, mother, mushroom, etc.). The type of water, tea, and sugar used are important. Creating a safe batch of kombucha requires maintaining a proper level of acid from the start until the SCOBY begins to produce its own acids. The acid serves a critical purpose by warding off mold and invading bacteria as well as providing a proper fermentation environment for the SCOBY. Maintaining a proper level of acidity is dependent on the ingredients used and the health of the SCOBY. While a number of water, tea, and sugar options exist, some provide a healthier environment for the SCOBY and a consistent pH level and therefore are more likely to yield a consistently safe brew. The brew should start with a pH of no more than 4.6*, and the finished brew should have a pH level between 2.5 and 4.0 prior to consumption. * Please note: do not use alkaline water (processed through a water ionizer) for fermenting kombucha as it may kill the SCOBY. The tea used for making kombucha should be real tea (Camellia sinensis) and not a herbal tea. It can be black, green, oolong, or white tea. The best sugar is plain organic white sugar. While many other sugars will work, they are not optimal for the process. Remember the sugar is used up in the fermentation. Honey, agave and the like all come with various problems for making kombucha. Corn syrup or sugar substitutes will not work for the making of kombucha, as they cannot act as a food source for the SCOBY.

Kombucha vs. Water Kefir

Many people are familiar with both kombucha or water kefir and want to know the difference. Kombucha is a fermented tea made with a kombucha starter culture (that is, mushroom, mother, SCOBY, etc.), tea prepared



with sugar, and some kombucha tea from a previous batch (a.k.a. starter tea). The mixture is allowed to ferment at room temperature for 5 to 30 days. It can be consumed plain or with added flavoring such as fruit or juice. Kombucha contains a number of vitamins (particularly B vitamins) and may have a number of health benefits. Water Kefir is a probiotic beverage made with water kefir grains. Water kefir is different from the more well known milk kefir. Milk kefir is made with milk kefir grains and cow milk, goat milk, or coconut milk, and milk kefir can also be made with a powdered kefir starter culture. Water kefir grains can be used with sugar water, juice, or coconut water. Water kefir grains consist of bacteria and yeast existing in a symbiotic relationship. The term “kefir grains” describes the look of the culture only. Water kefir grains are grown in filtered water and organic sugar. Conclusions: Both kombucha and water kefir are made from a starter culture, though the starter cultures look very different. Both kombucha and water kefir contain bacteria and yeasts, which exist in symbiosis. Both are made from a sweetened water of some sort, with kombucha also including tea.

Making Kombucha If you know someone who makes their own kombucha at home, odds are good they will have an extra kombucha SCOBY to share, as each batch of kombucha made will usually yield a new extra SCOBY. When picking up your new SCOBY, be sure to bring the SCOBY home in a glass jar, covered in at least a half cup of kombucha tea. (It’s important the SCOBY does not dry out and the tea is useful for making your first batch.) If the jar has a metal lid, be sure to put a piece of plastic wrap or something similar between the SCOBY and the lid so there is no danger of the SCOBY coming in contact with the metal, which can be detrimental to the health of the SCOBY. Once you get the SCOBY home, we recommend making your first batch of kombucha immediately. If you must delay a day, be sure the SCOBY is completely submerged in kombucha tea and is kept in a spot that is reasonably cool and dry. If it is going to be more than a day or two before you make the kombucha, you can refrigerate the SCOBY and the tea, but this will put it into a state of hibernation and it will take a few days to come out of it, adding time to the process.



Equipment: • One glass jar (quart, half-gallon, or gallon)

• A plastic or wood stirring utensil (never use metal in contact with a kombucha SCOBY!)

• A breathable cover for the jar such as a tight-weave dish towel or paper coffee filter

• A rubber band to secure the cover

Ingredients: • One kombucha SCOBY*

• Tea

• Sugar

• Starter tea from a previous batch of kombucha or distilled white vinegar (If this is the first batch after rehydration, use vinegar)

• Filtered water (preferably free of chlorine, chloramines, and fluoride)

* If you are working with a dehydrated kombucha SCOBY, you need to follow the instructions for activating the SCOBY through rehydration.

Container Size Tea Amount Sugar Amount Water Amount Starter Tea Amount

One liter 1-1/2 teaspoon loose tea or 2 tea bags

1/4 cup 2-1/2 cups(approx.)

1/2 cup

Two liters 1 tablespoon loose tea or 4 tea bags

1/2 cup 6-1/2 cups(approx.)

1 cup

Five liters 2 tablespoons loose tea or 8 tea bags

1 cup 13 cups (approx.)

2 cup



Fermenting the Kombucha Choose a safe spot. An ideal culturing spot should be relatively warm but not excessively so. Temperatures between 70° and 80°F are ideal. The best fermenting spot for kombucha is out of direct sunlight. Indirect light or darkness is neither favorable nor problematic. Be sure the spot has reasonably good airflow as access to oxygen benefits the fermentation process. In addition, be sure the kombucha is not fermenting near any other cultured foods such as kefir, yogurt, sourdough, sauerkraut, etc. Cross-contamination by stray yeasts and bacteria can be problematic for the kombucha SCOBY and any other fermented foods you are working with. Do not disturb. It is important to allow the kombucha to ferment undisturbed. Moving the jar or otherwise disturbing the contents will not ruin the batch but does make it more difficult to observe the most common signs the process is proceeding normally. Allow the kombucha to ferment. Now comes the hard part: waiting for your brew to ferment. Fermentation periods are determined primarily by three factors:

Ambient temperatures that are too hot or too cold can disrupt the process: too cold and the process slows down, too hot and fermentation proceeds too quickly resulting in a less desirable flavor pattern. We recommend choosing a culturing location with an ambient temperature between 70° and 80°F for ideal results.

Access to oxygen. Air flow assists the fermentation process. Culturing in a container with a breathable cover will speed the fermentation process, while using a solid lid will slow it down and may harm the SCOBY.

Liquid surface area. The size of the surface area of liquid will influence the rate at which your kombucha brews. Kombucha brewed in a bowl with a 9-inch diameter opening will brew significantly faster than kombucha brewed in a jar with a 3-inch diameter opening.

Remember: Faster fermentation isn’t necessarily better. Kombucha can develop a strong vinegar taste in a relatively short period of time if the temperature is too warm or the liquid



surface area is too large. Slow and steady fermentation results in a more desirable taste profile. Assuming ideal temperature, access to sufficient oxygen, reasonable liquid surface area, etc., your brew can officially be considered kombucha after it has been fermenting for 5 to 7 days. For the first few batches, we recommend using a straw to start tasting the kombucha every other day or so starting on day 7.

How Do I Know If I've Made Kombucha? Assuming ideal fermenting conditions, it is common to see signs of fermentation within a few days. These signs include: Formation of a new “baby” SCOBY. This process begins as a layer of film developing on the surface of the liquid. Generally, the layer will start off clear (and is often missed) but over the period of a few days or a week will become hazy and then less and less translucent, more white, and slowly thicker until it resembles the SCOBY you used to culture the batch. Please note: if the container is disturbed or vibrates during the early stages of the process, the newly developing SCOBY will often detach from the surface of the liquid and fall, resulting in a roaming gel-like mass in the liquid. This mass is not harmful and is simply an immature SCOBY. This will also not harm the batch in any way: the brew will still continue to ferment on schedule and within a few days the process of a new SCOBY forming on the surface of the liquid will begin again. Keep in mind that if the new SCOBY falls at this early stage of development, it could delay the number of days it takes to observe a new SCOBY forming (often considered the best sign a batch is culturing normally). Every once in a while, a new SCOBY does not form. This in and of itself does not indicate a failed batch. In a case where that happens, refer to the taste and pH level of the brew for further indication of whether the process proceeded normally. An increasingly acidic (vinegar-like) flavor. As the kombucha ferments, the SCOBY will consume the sugar and tea and produce acids, vitamins, minerals, enzymes, and carbon dioxide. As this process proceeds, the brew will taste less sweet and increasingly acidic (a more vinegar-like taste). Lower pH. A lowering of the pH can also see the increasing level of acidity. While not required, a pH meter or pH testing strips can be used to determine the pH of your kombucha. The best signs your kombucha is ready: (1) at least 7 days have passed (assuming ideal fermenting conditions), (2) it has become



more acidic than the mixture you originally began with, and (3) the taste is one that you find pleasing. While not required, it is also possible to test the pH level of your brew using a pH meter or testing strips. Kombucha should reach a pH level of between 2.5 and 4.0 prior to consumption.

Jun

Jun is a culture very similar to Kombucha, made using honey instead of sugar. I know this sound like a mistake, as we previously stated that honey was a problem for Kombucha, but this SCOBY work great with honey. This gives them a very distinct, lovely flavor. You will find that Jun usually mature faster than Kombucha, remaining active at lower temperatures. Otherwise the preparation is basically the same, by substituting honey for the sugar. There is not definitive origin to Juns. Some say Tibetans used it for over 1,000 years, but it is hard to find convincing documentation for this.



Beet Kvass

The word kvass is derived from Old Eastern Slavic and means “yeast” or “leaven” as it was commonly made from dark or regular rye bread. Kvass is a probiotic drink that’s been consumed in Eastern Europe since ancient times. You can make Kvass from bread or several vegetables. The most common versions these days use beets, which are wonderful for purifying the blood and cleansing the liver. This drink is loaded with electrolytes and vitamin C; and fermenting them only enhances their nutritive properties. You can use other vegetable like carrots, turnips, parsnips, or a mixture, but beet is the most common.

Simple Beet Kvass This basic Beet Kvass is quite easy to make in about 10 minutes. It will yield a liter of Kvass in 48 – 72 hrs. It can be refrigerated up to about one to two months. The starter is important here. I like to use the vegetable brine I get off my fermented ‘pickled’ cucumbers, as it gives a nice dilly, pickle flavor.

Ingredients

• 1 lb. beets, peeled and chopped coarsely • Starter culture (whey (few Tbsp. to ½ cup), previous kvass, vegetable brine) • 2 tsp. unrefined sea salt • 1 liter good water

Equipment • Lidded Mason jar or vegetable fermenter • Strainer

Method 1. Place beets in a jar. (Note: peeling the beets really helps here) 2. Sprinkle with sea salt and add starter culture. 3. Pour in one quart filtered water. 4. Allow the kvass to ferment at room temperature for 48 to 72 hours. 5. Strain the beets from the kvass and reserve them for culturing your next batch. These reserved beets should be good for two to three additional batches and can be consumed on salads. Kvass should be transferred to the refrigerator.



Gingery Beet Kvass

Ingredients

• 6 medium (or 4 large) organic beets, peeled and coarsely chopped

• 1/2 cup (120 ml) Whey or other starter (see above)

• 2 tablespoons (36 g) fine sea salt

• 1 organic lemon, halved (optional)

• 1 teaspoon chopped ginger (optional)

• 1 liter filtered water

Equipment • Lidded Mason jar or vegetable fermenter • Strainer

Method

1. Place the beets, whey (or other starter), salt, lemon, and ginger in a 1 liter jar, leaving 1 inch (2.5 cm) free space below the jar rim.

2. Pour in the water. Allow the covered kvass to ferment at room temperature for 2 to 3 days.

3. Pour the contents into a fine-mesh strainer over a large bowl, reserving the liquid. The beets can be saved for your next batch.

4. The liquid should be somewhat thick and slightly bubbly. Pour the kvass into a jar and refrigerate. Kvass will keep in the refrigerator for up to 2 months or possibly longer. As above, you can make two more batches from the beets.

Yield: 1 liter

Cleansing Probiotic Lemon/Limeade A healthy probiotic, refreshing citrus drink that everyone enjoys. It is loaded with antioxidants (especially vitamin C), alkalinizes your system to enhance cleansing, and revs up your metabolism.

• 3/4 cup (175 ml) coconut sugar or evaporated cane juice (lightly refined sweetener)

• 2 quarts (2 L) filtered water

• Divided juice of 5 lemons, juice of 5 limes

• 1 cup (235 ml) whey



Method

1. In a large pot over medium heat, dissolve the sugar in 2 cups

(475 ml) of water. 2. Remove from heat and add remaining 1 1/2 quarts (1420 ml)

cool water. Pour the sugar water into a gallon (4-L) jar. Allow it to cool to room temperature. Add the lemon juice, lime juice, and whey.

3. Add enough water to fill within 1 inch (2.5 cm) of the top of the jar.

4. Cover with a lid or an airlock. Let sit at room temperature for 2 to 3 days, or until the sweetness is reduced to your desired taste.

5. Transfer the jar to the refrigerator and chill the Lemon/Limeade thoroughly before serving.

6. This keeps indefinitely, but the sweetness reduces over time. Yield: About 2 quarts (2 L) Note: Be careful when you open the airlock bottles because the contents are highly carbonated and can explosively overflow.



Fermented Virgin Mary This antioxidant drink is full of lycopene and vitamin C. The high potassium and mineral content give it cardio-protective properties, which are made more potent by fermentation. It’s refreshing and nourishing.

• 6 medium Roma tomatoes, quartered

• 1/4 medium onion

• 1/2 medium cucumber, peeled

• 1/4 bell pepper, seeded

• 1/2 Cayenne pepper, seeded

• 1 clove garlic

• Juice of: 1/2 lemon

• 1/2 tablespoon (9 g) fine sea salt

• 3 tablespoons (45 ml) whey Method

1. Place the tomatoes, onion, cucumber, bell pepper, cayenne pepper, and garlic into a juicer and extract the juice.

2. Pour the juice into a wide-mouth 1-quart (1 liter) jar. 3. Add the lemon juice, salt, and whey, and whisk together. 4. Ensure there is at least 1 inch (2.5 cm) of room at the top of the

jar, then cover with a lid or an airlock. 5. Let sit at room temperature for 12 hours or overnight. 6. Transfer the jar to the refrigerator for 2 to 3 hours. 7. Mix again and garnish before serving.

This drink will keep for a week or two, but it’s best drunk within a few days. Yield: About 2 cups (475 ml)



Pineapple-Cinnamon Tapache This traditional Mexican fermented drink is quite simple to make. Its spicy edge has become a real favorite when visiting Mexico. You usually start with a concentrate and dilute it down when you want to drink it. I like the pineapple version, but you can easily substitute other fruits. Make it as spicy as you desire. Traditionally you add the whole pineapple rind and all and the wild culture found on the pineapple becomes the starter. Many people add water kefir or kombucha as a starter.

Ingredients • 1 fresh pineapple cut into cubes

• 4 liters of water

• 3 cups of brown sugar

• 1 cinnamon stick

• 1 Tbsp. apple pie spice (optional)

• 1 tsp. Cayenne to desire (optional)

• 1 tsp. vanilla extract

• Starter

Method

1. Put cut pineapple in a large container and cover with water 2. Add sugar, spices and vanilla 3. Add water kefir grains, or whey or leave as-is for a “wild”

ferment 4. Let sit for 2 days and add another liter of water 5. Let it stand for another 12 hours

Test it and if it tastes the way you like it, strain and refrigerate. Let it stand for an addition 12 hours and enjoy.



Authentic Mexican Horchata

This is another great favorite from Mexico, even though it has an exotic history of starting in ancient Egypt, moving up into Spain and coming over to Mexico as the Spaniards arrived. This refreshing drink has been enjoyed by our groups on many hot days after trekking through Mayan ruins in the Yucatan. There are as many recipes for this as there are little stalls in Mexico, but this is the one I find I like the best.

Makes 4-6 cups

Ingredients

• ⅓ cup uncooked, long-grain white rice

• 1 cup almonds

• 1 cinnamon stick

• 5 cups water, divided (3 cups hot, 2 cups cold)

• ½ cup concentrated simple syrup (2 parts sugar, 1 part water), or other sweetener of choice ( I use maple syrup eh)

• 4 Tbsp. whey (optional)

Preparation

1. Blanch the almonds by tossing them into boiling water for about a minute, then draining under cold water. After blanching, give each of those little guys a squeeze and the skins should slip right off. Once the almonds are blanched, skinned, and dried, toast them in a dry skillet over medium heat until lightly brown.

2. Pulverize the rice in a spice grinder or blender. Take your time and make sure it reaches a fine powder.

3. Add the ground rice to a large jar or bowl (we used jars) with the almonds and cinnamon stick. Stir in the 3 cups of hot water, allow to cool to room temperature, add whey and then cover with a cloth and let stand overnight (not in the fridge!).

THE NEXT DAY:

1. Transfer the mixture into your blender, add the 2 cups of cold water and blend until it is nice and smooth. How long you blend will depend on the power of your blender. It will take at least one minute and could take up to four.

2. Strain the blended mixture slowly into a pitcher- most recipes require that you use a strainer lined with three layers of



cheesecloth, but if you’re like us, go ahead and use a fine mesh tea strainer. We found it easiest to strain a small amount, guiding it through with a spoon, and then discard the stuff that was left behind.

3. Add sweetener. When preparing the syrup beforehand, you can either dissolve it on the stove or in the microwave. If you try it and would like it sweeter, use more.

Refrigerate. Serve over ice. Garnish with cinnamon/cinnamon stick.

Herbal Tea Fermentation This is both an excellent way to enjoy herbal tea and ,just as significantly, a way to ‘preserve’ herbal infusion for a week or so. This is an easy way to give herbal tonics or even digestive aids to children. The sweet, bubbly blend is close enough to soda pop that many families use this as an alternative. You can combine any herbs with the added advantage of probiotics. The number of combinations is limited only by your imagination. The down side is that people with Candida (yeast) or sugar problems cannot take these blends due to the sugar content. You might see some familiarity to root beer in these tonics, as originally this is what root beer was. Many traditional beverages such as sarsaparilla or root beer began their history as lacto-fermented beverages just like the simple tonic recipe you see below.

Yield: 1 liter Time: about 10 minutes (active), with 2 to 3 days for fermentation.

Ingredients

• 1/2 cup herbs and spices of choice

• 1/4 cup unrefined cane sugar

• Starter culture (1/4 cup whey, kefir, starter culture)

Equipment

• Mixing bowl

• Whisk

• Strainer

• flip top bottle



Method 1. Put your desired herbal and/or spice blend into a mixing bowl

or Mason jar and cover with one-liter boiling water. 2. Stir in unrefined sugar until dissolved and allow the mixture to

cool to blood temperature, then strain. 3. Stir in starter culture and transfer the mixture to a flip top bottle

or lidded Mason jar. 4. Allow the mixture to ferment for two to three days in the

warmest spot in your kitchen. 5. Note that your tonic may be bubbly when opened, so take care to

open over a sink.

Suggested herbs Nettle infusion: just use 1/2 cup dried stinging nettles. Chamomile Mint (digestive): ¼ cup chamomile, ¼ cup mint Hibiscus, Rose & Rosehip: ¼ cup hibiscus, 2 tbsp rose, 2 tbsp rosehips and 1 vanilla bean. Root Beer: 1/4 cup sassafras root, 2 tbsp. licorice root, 2 tbsp sarsaparilla root, vanilla bean, nutmeg to taste and 2 tbsp molasses Elder berry Syrup Extract: 4 tbsp. of syrup (vary if desired). You will not need to add sugar to this one as it is already in the syrup. This is a favorite for children during the cold/flu season.



Digestive Herbal Tonics Many herbal, floral, and botanical tonics (drinks having restorative properties) have been fundamental beverages in numerous cultures for hundreds of years. Putting these in water has created better thirst quenchers than water by itself, and in some parts of the world, makes water safer to drink. Traditional beverages designed to stimulate the appetite pre-meal (aperitifs) or stimulate digestion post-meal are still produced throughout Europe and in parts of the Mediterranean, and served at bars and dinner tables throughout the region as well as in the United States. These are often alcoholic, having fortified wine or spirits as the carrier ingredients. Delicious nonalcoholic lacto-fermented stimulators have also been important components of nutrient-rich diets throughout Europe and Asia. The brines from fermented vegetables (such as sauerkraut) or fruits can be added to other fermented fruit or vegetable juices to make tonic drinks. Vinegars or “shrubs” (see definition below) can be added to sparkling or flat water. Kombucha (made from sweetened fermented tea), and Water or Milk Kefirs are also tonics containing beneficial restorative properties. Drinking Vinegars and Shrubs Drinking vinegars as beverage ingredients has recently garnered attention from mixologists and chefs all over the United States. Drinking raw, unfiltered vinegar (especially apple cider vinegar) puts beneficial vitamins and other nutrients into our systems. Often the terms “drinking vinegar” and “shrub” are used interchangeably. Shrubs are not the little bushes; they are sweeter vinegars, used since the 19th century. Both are used in a diluted form to create refreshing beverages. Start with a ratio of 5:1 water (flat or sparkling) to fruit vinegar or shrub and adjust as your taste tastes. Herbal versions can be made with basil, mint, lemon verbena, or lovage. Floral vinegars can be made with rose petals or hibiscus. These shrubs require a bit more attention but are wonderful.



Ginger-Mint Shrub YIELD: About 1½ cups START TO FINISH: 10 minutes preparation + 12 hours fermenting + 1 week at room temperature + 1 week refrigeration. Shrubs date back to colonial America. Use these amazing sweet-sour syrups to make cocktails, sodas, and to flavor Water Kefir, or even Kombucha! They also make great vinaigrettes. Ingredients

• ½ cup thinly sliced fresh ginger

• ½ cup packed fresh mint leaves

• ¾ cup raw, unfiltered apple cider vinegar

• ½ cup freshly squeezed lime juice

• ½ cup raw unrefined cane sugar

Method 1. Place the ginger and mint leaves in a glass jar; bruise them to

release some of the juices. 2. Add the vinegar, close the jar tightly, and shake vigorously for 10

seconds. 3. Replace the lid with cheesecloth. Securely attach a layer of

cheesecloth over the opening and leave at room temperature for 12 hours or overnight.

4. Replace the cheesecloth with the lid, secure tightly, and repeat the vigorous shaking daily, repeat for about a week.

5. Strain out the ginger and mint and stir in the lime juice and sugar until dissolved.

6. Bottle, add a sprig of mint, close tightly, and shake vigorously for 10 seconds.

7. Refrigerate for 7 days before using. Give the bottle a vigorous shake every day for that week. Refrigerate after opening. Syrup will last for up to 4 months.



Chicha This drink comes in many varieties across South and Central America. It can be fermented, non-fermented and made from maize (corn), manioc root (also known as yucca or cassava), plantain, grapes, apple or a variety of fruits. The ones that I am most familiar with are the maize (Southern Peru) and manioc root, or plantain (Amazon) varieties. This lesson is about non-alcoholic tonic drinks. We will be looking at the alcoholic fermentations in later lessons. Chicha can be non-alcoholic or can slip over the line to alcoholic (1 – 3 %). It is often given as a refreshing drink to the whole family, was used ceremonially by the Inca, and has been used as a recreation drink. Even though you would have to drink quite a bit to feel intoxicated, I once picked up a hitchhiker in the uplands of the Andes Mountains who was quite intoxicated by it. Chicha de jora can be translated into corn beer (1 – 3% alcohol) and is prepared by germinating maize corn, extracting the malt sugar, boiling the wort and fermenting it in large clay vat for several days. Not that different from how beers have been made for centuries around the world. Chancaca is a hard form of sugar that is often added to help the fermentation process. The drink has a distinct sour aftertaste, similar to hard apple cider. It has a pale straw color, with a slight milky appearance. That being said, it varies quite a bit, being quite dark if made with blue-purple corn. The longer it ferments, the stronger the alcohol content is. In some areas, instead of germinating the maize, Chicha is made by moistening the corn in their mouth, creating small balls of the maize and saliva. Ptyalin enzyme in the saliva breaks down the starch from the maize into maltose. This process has been used by several other cultures around the world.



Simple Corn Chicha

Quantity: about 2½ gallons

• 2 pounds fresh corn, cut from ears

• 2½ gallons water

• 2 pounds unrefined sugar

• 1 ounce freshly grated ginger

• 1 tablespoon fresh lime zest

Method

1. In a food processor or mill, coarsely chop the corn. 2. Transfer the corn to a large stockpot and add the water; bring to

a boil over medium heat and add the sugar, stirring to dissolve. 3. Cook on a low boil for 30 minutes, then cover and chill to room

temperature. 4. Pour the corn mixture through a strainer or cheesecloth into a

large bowl or container; add the ginger and lime zest, and stir. 5. Cover with a cloth and set aside to ferment 1 to 3 days or longer,

depending on taste.

Spicing up Chicha

Even those who dislike spices in beer may find chicha bland without them. Other possibilities include cinnamon, coriander, berries and jalapeños. Trust your creativity and the seasoning.

If you like it a bit more alcoholic, adding beer (or bread) yeast after chilling can provide a quicker fermentation and a cleaner, drier drink. Add spices at the end of the boil and cover in a sanitized vessel.

For a more authentic chicha de muko, hang the shucked corn ears out to dry for a few days, and then remove the kernels. Grind the corn with a mill to produce coarse flour. In manageable amounts, chew and moisten the corn with saliva, and form it into small cakes. Dry them in the sun before throwing them in the brew pot.

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