Here’s my simple first timers Kombucha recipe. Kombucha is a homemade drink rich in healthy gut bacteria and yeast. It’s a drink I like to have daily to ensure that my naturally occurring flora and fauna are topped up to their full potential. Since the dawn of humans we have evolved alongside these probiotics, our guts are a symbiotic ecosystem and their role inside our bodies is to aid digestion, improve the absorption of nutrients, make vitamins bioavailable for absorbtion and prevent toxic digestive waste from crossing the gut wall barrier. Without these probiotics within our intestines … we are quite fecked!
Edit : I’ve now made a video guide too, check it out here How To Make Kombucha
Recent research has shown that people whose gut flora is out of balance or depleted are much more likely to be obese. In fact, faecal transplants that from people with healthy gut flora to those without, have been shown to reduce weight significantly. Fascinating stuff.
In my previous post Six Ways To Improve Gut Flora one of the 6 ways to improve gut health is to drink a probiotic packed beverage like Kombucha. Since writing that post and posting some photos of my Kombucha tipples on my Facebook page I’ve had a few requests for a recipe. I’m printing a recipe here and a video will follow, because who doesn’t love a quick video that saves reading?!
In my previous post Five Signs That Your Gut Flora Are Out Of Balance you can check out what the symptoms might be and these include recurrent bouts of thrush in women, fatigue, depression and exhaustion. Some research papers also point towards more serious consequences when gut health is poor, including ADHD, ADD, autism, asthma, allergies and auto immune conditions.
How to Make Your First Kombucha
1. Source a Kombucha baby from a friend who brews or you can buy one from a supplier. Through the post it usually comes in a heat sealed plastic zip lock bag. A friend will probably give you a small jam jar. In your pack you’ll find a rubbery Kombucha baby. It can range in colour from white to brown. It will be in some Kombucha brew. Make sure to keep both baby Kombucha and the fluid it comes in.
2. Choose a large jar capable of holding one to two litres of fluid. It does not need a lid. Sterilise the jar.
3. Boil a litre of water in your kettle. In a teapot or other suitable container add 2 teabags and 1/2 cup of sugar. Organic is best. Pour the boiling water into the teapot, stir gently until the sugar is dissolved. Put the lid on to keep it free of air or fly contamination. After 15 minutes remove the tea bags and then leave it for a few hours to cool. I usually make the tea before going to bed so it’s ready to use in the morning.
4. Pour the fully cooled tea and sugar into the large jar. Gently pour in and add your baby kombucha start up and the fluid it came in. The fluid acts as a booster to get your brew going. It doesn’t matter if the baby is bigger or smaller than your jar. It might sink or float, it’s all fine.
5. Place a circle of net curtain or clean kitchen towel over the opening of the jar and fix in place with an elastic band. The brew needs to breath but you also need to keep out bugs.
6. The hardest part…. doing nothing and waiting 3 days. If the climate is warm you could start tasting a little now. It should taste a little tart, not extremely sweet and sugary, but not like vinegar either. You’ll develop a taste. If your climate is chilly it could take 7 to 10 days, or even longer to get to drinking point. Again, you’ll develop a sense of knowing when the times right and doing the taste tests will help. Your subsequent batches will brew more quickly as your baby gets bigger and thicker. If it’s brewing too fast peel it in half and discard one.
7. When your brew is ready to drink save 250ml/1 cup of fluid and the baby Kombucha. Pour the remainder into sterilised bottles, cap and store for a daily shot.
8. Use the baby to start your next brew. You’re now on a roll.
And here’s a bonus and an incentive to try making your own … when you buy probiotic pills you are adding beneficial bacteria and yeast by the millions but ferment your own probiotic drinks or food at home and these number sky rocket into trillions. No comparison.