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And why not?
It’s delicious, it’s probiotic, it’s cheap… and you can flavor it!
For a refresher course on kombucha, check out our last post.
You can experiment with the flavor by changing up the sugar you use, the tea flavors, and of course the goodies you add to your second ferment (if you do that).
Most people change the flavor during the second ferment of their kombucha. You can add all sorts of things, such as fruits (frozen, fresh, dried, etc.), fruit juice, spices, and herbs.
Our favorite second ferment flavor is using prunes and vanilla beans to make a cream soda flavor. Get that kombucha tea recipe here.
However, our go-to recipe that we make nearly every time is a simple one-time ferment. Now you don’t have to wait another 3-4 days to drink your tutti frutti fizzy drink. Hooray!
Most people when they make their initial kombucha simply use black tea and nothing else. I personally don’t really like the flavor of straight up black tea kombucha.
In fact, we never use just black tea in our kombucha unless we’re planning on doing a second ferment.
Many people are concerned about the caffeine content of their straight black tea kombucha. There are a couple of different ways to decrease the amount of caffeine in your kombucha.
I recently learned that your SCOBY actually needs the nutrients of black tea in order to stay strong and healthy. This is why we can’t use a straight herbal mixture all the time to eliminate the caffeine.
We go over caffeine and other concerns in our latest blog post about homemade kombucha.
For our go-to kombucha tea recipe, we use 25% black tea (the recommended minimum for your kombucha) and a 75% herbal tea mixture of rooibos, hibiscus, and ginger.
Here are some tidbits on these herbal teas:
Of course, these remedies are great for alleviating symptoms, but aren’t cures. No stopping on your meds because I said these could help anxiety
Okay, now on to this tasty kombucha tea recipe!
Just FYI: 1 bag of tea = about 1 tsp of loose leaf tea. Loose leaf tea is usually a cheaper way to go too if you’re planning on making a lot of kombucha even though it’s a bit more annoying to use.
Recipe:
Instructions:
There you have it! Your very own fizzy fruit punch you made at home without a powder packet.
The post Kombucha Tea Recipe For A Fruity Fizzy Drink appeared first on Eat Real Stay Sane.
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If you go to your local health food store you’ll be paying around $4 a pop. That gets expensive if you’re drinking it every day (like we try to do). Or if you are simply addicted to the stuff – which is a likely possibility (especially if you flavor it like cream soda).
Before we dive into making homemade kombucha, let’s talk about what it is and why it’s one of the healthiest things you can brew up in your kitchen.
Kombucha: An acidic, fermented, carbonated, probiotic, tasty tea drink. (That’s my definition, can you tell?)
There aren’t very many scientific studies done on the health claims of kombucha for reasons I won’t get into. There have been a couple of deaths from acidosis, supposedly related to kombucha consumption.
The only problem is that there is a slew of causes for acidosis that have nothing to do with drinking kombucha – like having kidney issues, drinking too much alcohol, hypoglycemia, diabetes, and certain medications. And when they tested the SCOBY (the culture in kombucha) it didn’t have anything wrong with it so… yeah.
The people who believe in kombucha claim that it is basically a cure-all drink from hair loss to cancer. I know of people who have said that their cataracts went away and their plantar fasciitis improved.
I have personally seen kombucha help with digestive issues including constipation, upset stomachs, and heartburn.
One other thing that really has me convinced of the health benefits of kombucha is that it has been around for over 2,000 years. There’s a reason the Chinese called kombucha the “immortal health elixir.”
This part might turn some people off about homemade kombucha. There is this thing called a SCOBY (symbiotic colony of bacteria and yeast) that reminds me of a placenta. We call it Scooby ‘round our house.
It’s really gross and takes some getting used to, but it’s what makes the whole kombucha drink work. It’s the culture that makes kombucha tick and is also referred to as the “mother” or “baby”.
The best explanation I can come up with is that the SCOBY aerobically “eats” the sweetened tea that you make (more on that later!) and converts it into all the goodies. Goodies meaning enzymes, antioxidants, acids, probiotics, yeast, bacteria, and more.
The goodies you get depends on a lot of different factors including the type of tea you use, the brewing time, the temperature, what was in your initial culture, plus more.
The most common goodies found in kombucha are: Acetobacter, Saccharomyces, Brettanomyces, Lactobacillus, Pediococcus, Gluconacetobacter kombucha, Zygosaccharomyces kombuchaensis, gluconic acid, acetic acid, and fructose among other things. (source)
I’m glad you asked!
First thing’s first. You’ll need to get yourself a SCOBY to make the whole thing work. You can get a SCOBY 3 different ways:
Next you’ll need some supplies:
Brewing jar: You have to make sure there is no metal with your jar (including the spigot if you use that kind of container). I simply use half gallon mason jars for my homemade kombucha brewin’.
Thin towel: The fermenting process is aerobic, meaning it needs access to air. BUT I will warn you there will be pesky bugs attacking your brew if you do not cover it. DO NOT use cheesecloth because those bugs can squeeze through. I use a thin kitchen towel or paper towel and secure it with a rubber band or even a paint strainer from Lowes.
Mesh strainer: The kombucha will make stringy nasties that come from the SCOBY mother (some call them “yeasties). I want to gag if I find it in my glass so I like to strain the strings out before I pop my jar into the fridge.
Stock Pot: We make our kombucha by the gallon so it’s easier to make our initial tea with a big ‘ol pot.
Tea: Kombucha needs nutrients from the plant Camellia sinensis which are white, black, green, and oolong teas. Most people (including us) just use black tea. We prefer to buy it loose leaf, bulk, organic, and fair trade. We buy our tea from Amazon or Mountain Rose Herbs.
Tea Ball: This is only if you’re going to use loose leaf tea which is usually cheaper to buy.
Now we can move on to the actual process of making homemade kombucha. Just FYI everyone does this differently. Are you ready?
Recipe:
Instructions:
Flavoring your homemade kombucha (aka second ferment) which is optional:
Tah dah! You have finished your first successful batch of homemade kombucha! You’re now officially a hippie.
There is also a method called the continuous brew method for homemade kombucha. I haven’t tried this method but supposedly it has even more goodness, easier to maintain, and tastes better.
Don’t let your kombucha have prolonged exposure to metal. The metal kills the SCOBY. You’re probably ok transferring your SCOBY with a fork, but I wouldn’t allow much more exposure than a quick handling.
Remember your SCOBY is alive and you can kill it! Make sure you have clean hands when you’re handling your SCOBY. When you clean your kombucha stuff, don’t use anti-bacterial soap since your SCOBY is partially bacteria. Dumping your SCOBY in scalding hot tea can kill it too.
During fermentation, your SCOBY will grow another SCOBY on top. The bottom SCOBY is referred to as the “mother” and the one on top is called the “baby”. They will usually separate themselves and you can make more kombucha with the new SCOBY, give the new SCOBY to a friend, or make something with the SCOBY. (We usually just throw the “mother” away. GASP!)
Normal gross brown stuff on SCOBY and the SCOBY splitting.
There will be gross stringy floaties in your kombucha. Those floaties are just the yeast doing its thing. Some people just drink it down, but I like to strain it because it makes me want to gag.
Normal art of the mother floating in kombucha.
Your final homemade kombucha brew could start growing a new SCOBY even if it’s in your refrigerator and sealed. Just skim it off and you’re good to go.
There will be icky brown stuff on your SCOBY. The icky brown stuff is perfectly normal and your SCOBY isn’t always going to be a perfect slab of jelly like you see in the pictures. Sometimes it will even have holes.
Watch out for mold on the top of your SCOBY. Mold on your SCOBY is rare since the kombucha is usually too acidic to grow. It will look just like mold you find on your bread, fuzz and all. If you’re not sure, I would send in a picture to a kombucha expert and see what they say so you don’t waste your SCOBY. Yeast and mold look very similar on your SCOBY at first.
Okay I know you guys probably have a bazillion questions about homemade kombucha, so the rest of this post is going to be frequently asked questions. If you don’t see your question, then feel free to leave a comment below.
How much kombucha should I drink in a day and can I drink too much?
I would start with just 4-8 ounces of kombucha to see how your body likes it. Then if you want to, you can work your way on up. I only drink 8 ounces of kombucha a day. You can’t really drink too much of this stuff because your body will just eliminate what it doesn’t need or use.
That being said if you have kidney issues, get dehydrated easily, or other health issues especially having to do with your immune system, make sure you talk to your doctor. If your body can’t eliminate properly or for some reason there is something bad in your brew (you are drinking bacteria and yeast after all) you don’t want to get sick.
How do I store my SCOBY?
We all go on vacations for extended periods of time. If you can’t find a babysitter for your SCOBY, then the preferred method of storage (and for backups) is using a SCOBY hotel.
We have also put our SCOBYs in a jar in the fridge with a little bit of sweetened tea. The problem with that method is making your SCOBY dormant and increasing the chance of growing mold.
Is it safe to drink when I’m nursing or pregnant?
I would say yes and no. I drink kombucha while I’m pregnant but I was drinking it before I ever got pregnant. I will let Food Renegade explain why you should or shouldn’t drink homemade kombucha while you’re pregnant.
Why do we have to use sugar?
Well the sugar is not really for you, it’s for the SCOBY. The yeast eats the sugar and converts it to CO2 which makes the awesome fizz. The longer you brew your kombucha the less sugar there is, but yes you will be drinking some of the sugar you put in. There are about 6-8 grams of sugar in an 8 ounce glass after a 7 day ferment, give or take.
What kind of sugar is best for kombucha?
There are many differing opinions about this subject but the consensus seems to be that regular old white sugar is the easiest for your SCOBY to consume. I use organic cane sugar to avoid pesticides and GMO nastiness. You can try combining different sugars to mix up the flavor too
Sugars you should avoid are raw honey, xylitol, stevia, corn syrup, artificial sweeteners, and lactose.
Can I use herbal tea?
I learned the answer to this question while writing this post actually. The nutrients that the SCOBY needs to brew successfully over time are only available in tea made from the tea plant camellia sinensis. Those teas are all black, green, white, and oolong tea. If you would like to use herbal tea, make sure that at least 25% of your brew comes from the Camilla sinensis plant (we use black tea).
Can I make a decaffeinated kombucha?
FYI – Herbalist Christopher Hobbs states in his book on Kombucha that, “A cup of Kombucha tea (5 oz.) contains up to 5 mg. of caffeine. A strong cup of coffee contains about 100 mg of caffeine. So it is not a significant source of caffeine.”
I use the pre-steep method when I’m feeling like I want less caffeine:
According to a study done in 2008, out of the 11 types of black tea they tested they found that there was an average of about 58% extraction of caffeine after 1 minute compared to the 5 minute steep. (source) One thing I wonder about is if pre-steeping your black tea robs your SCOBY of necessary nutrients.
My brew is having issues such as: tasting weird, not carbonating, contamination, SCOBY doesn’t seem normal, etc.
I’m going to let Leo Porzio answer this question. He has a lot of good tips on how to correct a whole array of brewing problems. Kombucha Kamp is also a good resource to explore.
That’s all I got for homemade kombucha! All of us in our family drink kombucha nearly daily (including our little dude). It’s tasty, cheap, and beefs up your gut health (which we say is the biggest factor in your overall health).
The post Homemade Kombucha That’s Easy And Cheap appeared first on Eat Real Stay Sane.
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Do you think they’re honest?
The companies that label your food – do they have your best interest at heart? Do they want you to stay fit and trim and be toxin-free?
Pssssh.
They couldn’t care less. In fact, if they can get you addicted to their food, all the better!
They’re interested in making foods tastier, cheaper, and longer-lasting than ever before. If they can slap an enticing label with a money-making buzzword on it (think “gluten free”), even better.
And everyone falls for it.
But you and I?
We’re better than that. We’re not interested in buzzwords. We’re not even interested in what’s the cheapest or tastiest (I shun some of my all-time favorite foods because I’m more interested in my health. Like cold Spaghettios…).
A great big step towards cleaning up your health is to stay on top of food label trickery. It’s a sham what they’re allowed to put on food labels that isn’t regulated or doesn’t mean anything.
Before we dive in, here’s a point I’ve heard on the interwebs that I love:
In a better world, we’d have to label foods that aren’t organic, as opposed to labeling what is…
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Food is supposed to be natural and organic – but because organic is the exception, it gets the special label.
Sure it’s better than nothing, but this term isn’t even defined yet. While they regulate the term a teeny bit, things like preservatives and high fructose corn syrup can still be found in a product labeled “natural.”
Usually found on egg cartons, this simply means that the chickens were literally not kept in a cage.
An egg’s nutrition is directly tied to the nutrition of the hen (just like a pregnant lady who needs to be extra careful what she’s eating). Chickens eat a varied diet of bugs, veggies, flowers, grass, grains, and seeds. Chickens that aren’t free to roam are typically fed grain (most likely GMO), which is like you eating only doughnuts instead of a healthy, varied diet.
So, cage free eggs aren’t any healthier for us than regular cheapo eggs – so save the money.
So these are cage-free chickens with some access to the outdoors – often a porch with a screen on it. Whoop-de-do.
This is the perfect example of how health food stores prey on the lazy and uninformed.
While trying to find the healthiest eggs possible at our local Sprouts, we came across a dozen of these “farm fresh” eggs for $3 (regular eggs cost $1.80 in our neck of the woods).
So… there must be somethin’ special about these, right?
Turns out, they’re just regular ol’ eggs with the term “farm fresh” slapped on it and the price jacked to nearly double.
Just because you’re at a health store doesn’t mean everything you can throw anything in your basket, confident it’s healthy. Often it’s the exact product you could buy at Walmart for half the price.
But at the same time I’ve also seen “farm fresh” eggs that really are good for you and worth the price. Those people should put “pastured” eggs.
Another buzzword on egg labels, vegetarian feedcuts out a massively important part of a chicken’s diet – the protein. They’re very clearly omnivorous, and vegetarian fed chickens produce inferior eggs.
As a side note, if you’ve ever cracked open a pasture-raised chicken egg into the same pan as one that isn’t, the difference is startling. One’s a deep orange while the other’s a pale yellow. You can figure out which one’s the healthy egg.
First of all, at ERSS we don’t believe any sort of whole wheat or whole grains to be remotely healthy. We’re focused on sourdough and sprouted flours mostly in our household. By fermenting, soaking, or sprouting your grains you are making them much more digestible and nutrient available.
But, if you’re unwilling to try sourdough or shell out for sprouted bread loaves, then know this about whole grains:
They can carry that label if 51% of the wheat contains all 3 parts (bran, germ, endosperm). That means there is still 49% of “other” stuff. If you’re taking baby steps and moving from white to wheat, buy only bread labeled “100% whole wheat.”
This fancy sounding high class term only means there is more than one type of grain. They can add a teeny bit of barley flour to a loaf and call it multigrain. You would think it would be something like 50/50 right?
Does that transform it into a superfood? Of course not.
As you probably already suspect, it only has to contain a smidgen of actual whole wheat. Don’t fall for that one.
This one’s not too bad – but the manufacturer can still add preservatives and additives.
They’re also allowed to put other cheaper juices in the product and dilute your juice. It can get expensive filling a carton with 100% cranberries, so make sure to read the ingredients to see if they’re adding apple or grape juice.
You guessed it – they can throw in a teeny bit of strawberry into those fruit snacks and advertise “made with real fruit!”
Tricksy.
On this blog we’re big-time advocates of fat (including saturated) – but not trans fat. That’s the stuff usually found in processed foods like doughnuts, cookies, muffins, and more.
And yeah, “zero” sounds great, but know this:
Trans fat is harmful even in small amounts, and “zero” just means less than .5 grams. Plus, we know that serving sizes are a joke on most foods.
So, let’s say that the food you’re eating has .4 grams of trans fat, and you eat 2-3 servings. If it’s something you have regularly, that adds up.
This means that 70% of the ingredients have to be organic. Of course, that’s better than 0%, but be wary of the price mark-up on a food that can still be heavily processed with chemicals, additives, food dyes, preservatives, etc.
This literally means that no sugar or sugar-containing foods have been added besides the main product itself.
For example, apple juice with no sugar added means that they can’t toss in a bunch of sugar on top of the apple juice itself.
However, companies can still use artificial sugars and sugar alcohols. Read the label to be sure there isn’t anything like aspartame in there.
So… not even regulated by the FDA. Could mean anything the manufacturer wants it to mean.
This one’s hilarious, I’ll let the FDA answer this one for me:
The term “fresh” means that the food is in a raw state and has not been frozen or subjected to any form of thermal processing or preservation, except:
– The addition of approved waxes or coatings;
– The post-harvest use of approved pesticides;
– The application of a mild chlorine wash or mild acid wash on produce;
Or
– The treatment of raw foods with ionizing radiation not to exceed the maximum dose.
Well! I’m glad that “fresh” foods can still have wax, pesticides, be washed with chlorine, or treated with radiation.
Good to know!
When companies first advertised on their milk cartons that their milk didn’t have rBST, Monsanto (the creators of rBST) sued. Now the FDA mandates that this bulky phrase be added.
The only problem is that rBST HAS been shown to be severely damaging to health.
In my favorite health book, The Unhealthy Truth, Robyn O’brien talks about rBST’s role in increased breast, colon, and prostate cancers, among other health issues.
In other words, this statement (that rBST cows and non-rBST cows are the same) is a flat-out lie. I’d highly recommend reading her book as she highlights the issues with our dirty food supply.
Besides the rBST issue, according to Dr. Axe’s research “a single glass of milk can contain a chemical concoction of up to 20 different chemicals, such as antibiotics, growth hormones, and even painkillers!” Do you think it’s time to switch to raw milk yet?
These very similar terms mean that nutrients have been added back in that were either removed in processing or weren’t there to begin with. It’s how your Nesquick has iron in it (even if it is just powdered chunks of ore).
However, nutrients found in their natural state are in their most bioavailable form. They’re accompanied by phytonutrients and often come with other nutrients and minerals required for them to be most readily available by the body (like how vitamin D is fat soluble and is found mostly in meat).
When a nutrient is added into a processed food, it’s nearly useless to you. It’s a low-quality form of the nutrient so they can save money. Instead of going to your Cheerios for Vitamin A, eat a peach.
The FDA regulates this term to mean that the food is in lock-step with their recommendations. If it falls within their guidelines for fat, cholesterol, and other nutrients, it can be branded “healthy.”
My recommendation to be wary of this term is more an indictment on the FDA – I don’t trust anyone who says the foundation of your food pyramid should be bread. Fat, from good sources, will always be a healthy nutrient no matter what the FDA says.
Doesn’t mean a danged thing. At least is sounds cool right?
This is a buzzword meant to play off the sacred “pasteurized” term.
Raw milk contains healthy bacteria that fights off invaders. It’s a living food that adds to your body’s ability to maintain and protect itself.
On the other hand, milk from normal dairy cows contains pus cells as well as traces of hormones and antibiotics – so they have to pasteurize it.
So, essentially ultra-pasteurized is like shooting someone after their dead – pasteurization kills everything, and ultra-pasteurized just, um, kills it more? You’re paying more for less. In Mexico, they keep their ultra-pasteurized milk on the shelf… as in with no refrigeration.
Yes, this label is helpful for some products, obviously, but it’s getting out of control.
When you see “gluten free” slapped on a food that never has and never could contain gluten, you know it’s a marketing ploy. If they’re ticking up the price on gluten-free salmon, don’t fall for it.
No wonder people are getting all confused about what is and isn’t gluten free!
Like gluten free, foods that would never contain cholesterol get this label. It’s tapping into our decades-long aversion to cholesterol and trying to make a buck from it.
I’ve seen potatoes labeled cholesterol free. How dumb do they think we are?
When you take the fat out of something (say yogurt), you’ve got to put something back in (sugar, additives) or it tastes terrible.
So yes, the term “fat free” isn’t a misnomer. But, it means that something healthy is taken out, and something harmful is added back in (and often with a higher price tag).
Similar to fat free, you can’t take all the sugar out of something and expect it to taste alright.
They have to add something back in for flavor – like aspartame (a known neurotoxin).
If I know someone who absolutely, positively, not-in-a-million-years won’t get rid of soda, I tell them to ditch the diet stuff and go back to full sugar (not high fructose corn syrup).
If the choice is diet vs. sweetened with HFCS, I say “noose or firing squad?”
This list is by no means ALL of the misleading food labels we come across while grocery shopping, but it’s a good start.
The main takeaway I got from researching this article is to avoid most packaging and labeling shenanigans and go straight to the ingredient list. I mean we saw an awesome looking bag of sprouted tortilla chips only to find out they were fried up in canola oil.
You’re smart enough to determine for yourself what’s healthy and what’s not. You can figure out if something’s gluten free, healthy, or a superfood.
If you don’t know how to pick a healthy food from a shelf, it means you’re relying on companies trying to make a buck to teach you about food nutrition (or the corrupt FDA). Check out our beginner’s real food guide to get started in picking out healthy food.
I only trust a few terms thrown on labels, one of them being “certified organic.” It’s not GMO, no pesticides, and doesn’t contain additives or anything synthetic.
The post 24 Misleading Food Labels You Should Stop Paying Extra For appeared first on Eat Real Stay Sane.
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