Drink Your Way to Gut Health (4 page)

nutrition facts*
(per serving)

15 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 5 mg sodium, 4 g carbohydrates, 0 g fiber, 1 g sugar, 0 g protein, 0% vitamin A, 0% vitamin C, 0% calcium, 0% iron

* The nutritional content will vary based on fruit combination and fermenting time. The above nutrition facts are based on plain, unflavored kombucha.

One of the key components of ginger beer is fresh ginger, which has natural healing properties like helping to settle an upset stomach. It has been found to have anti-inflammatory properties too, which can make it ideal for combating conditions like rheumatoid arthritis. Ginger beer will have a small amount of alcohol due to the fermentation process, although it is typically less than 0.5%, which is why commercial ginger beer is sold as a drink, not as a beer.
Serves 8 (1
cup each)

Sterilize the jars with boiling water or wash well with warm soapy water. Pat dry with a clean towel.

Peel the ginger, then, using a fine grater, grate into a coarse pulp. Position the strainer over a bowl and press the ginger root pulp into the strainer to release the juice. You'll need ¼ cup juice, so you may need to grate more ginger to get the right amount.

Divide the ginger juice and all of the remaining ingredients evenly between the 2 sterilized jars.

Cover each jar tightly with a lid and gently shake to dissolve the sugar. Store the sealed jars on the countertop (out of direct sunlight) for 24 to 36 hours. This will allow the beverage to ferment and for the carbonation to form. After 24 to 36 hours, check for carbonation by opening the jars and listening for the release of the carbonation and looking for the bubbles. Once the ginger beer is carbonated, store it in the refrigerator. The longer you let the beverage ferment, the bubblier it will be, so adjust the fermentation time according to your preference.

Store the bubbly ginger beer in the refrigerator for up to 7 days (this will slow the fermentation process) and enjoy the ginger beer just by itself or use it in one of the ginger beer recipes in this book.

nutrition facts
(per serving)

100 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 0 mg sodium, 25 g carbohydrates, 0 g fiber, 25 g sugar, 0 g protein, 0% vitamin A, 0% vitamin C, 0% calcium, 0% iron

The history of kefir begins with the shepherds living on the slopes of the North Caucasus Mountains in Russia. The popularity of kefir spread throughout Eastern Europe and it is now widely consumed throughout much of the world. The people of the Caucasus region are known for their longevity and extraordinary health, attributed to their routine consumption of kefir. In fact, kefir was used as a treatment in hospitals in the former Soviet Union for conditions ranging from cancer to allergies to gastrointestinal disorders.

Making kefir requires kefir grains, which have a cauliflower-like texture and appearance and actually are not a grain at all. They are cultures of healthy bacteria and yeasts that are bound together in a matrix naturally created by the bacteria. The “grains” feed on sugar and produce lactic acid, alcohol, and carbon dioxide, resulting in a lightly carbonated dairy beverage. You will likely find the grains in a dehydrated state and so you need to rehydrate, or “activate,” them (see the
instructions
). The best part is that kefir grains are reusable and can be used over and over again.

An alternative (and my favorite option) to kefir grains is kefir starter, which is a powdered freeze-dried mix. Each 5-gram packet of kefir starter makes one batch of kefir and is a single use.

Kefir grains and starters can be found via the Internet or in natural health food stores. For other suggestions, see
Resources
.
Serves 4 (1 cup each)

If using dehydrated kefir grains, see the
directions for rehydrating
. Sterilize the 1-quart jar with boiling water or wash well with warm soapy water.

In a saucepan, heat the milk to 180°F. Place the pan of warm milk into an ice bath (a larger pan with cold water and ice cubes). Allow the mixture to cool until it reaches 80°F to 85°F.

Once the mixture is cooled, add the kefir grains or kefir starter. If using the starter, gently whisk it into the milk until well combined. Transfer the milk with the kefir grains or starter to the jar.

Cover the jar with a coffee filter or cheesecloth and secure with a rubber band. Let the mixture sit at room temperature for 12 to 24 hours to culture.

When the mixture has thickened, if you used kefir starter, cover the container with the lid and refrigerate. If you used kefir grains, the grains will have floated to the surface. Gently remove the grains with a wooden spoon and strain the kefir through a fine-mesh sieve. Return the freshly made kefir to a clean glass jar, cover, and refrigerate.

Storing the grains:
After your
batch of kefir is made, you can start another batch of kefir or you can dry the grains to store for later use. For short-term storage (up to 3 weeks): Store the kefir grains in 3 cups of milk in the refrigerator until you are ready to make another batch. For longer-term storage: Dry the grains, place on a clean paper towel, and air-dry for 3 to 5 days at room temperature. Store the grains in a storage container or bag in the refrigerator for up to 6 months.

nutrition facts*
(per serving)

100 calories, 2½ g fat, 1½ g saturated fat, 0 g trans fat, 10 mg cholesterol, 105 mg sodium, 12 g carbohydrates, 0 g fiber, 12 g sugar, 8 g protein, 10% vitamin A, 0% vitamin C, 30% calcium, 0% iron

* Using 1% low-fat milk

rehydrating milk kefir grains

Starting with dehydrated kefir grains takes some patience, although once the grains are rehydrated, you can continue to make kefir and do not need to repeat this process.

Step 1: Fill a small container with 1 cup milk, then add the contents of the grain packet into the milk. Cover the container with cloth or a coffee filter and secure with a rubber band. Let the container sit on the counter or in a cupboard to culture for about 24 hours. Drain the grains (discard the milk) and start the process again.

Step 2: After you have completed step 1 two times, increase the milk to 2 cups and repeat the above process. You will know the kefir grains are activated once the milk is thickened within 24 hours and has a pleasant but sour smell. If the milk is still not thickened within 24 hours, repeat the process.

Step 3: Once the milk thickens within 24 hours, you know your kefir grains are rehydrated. You can now drink the milk and you can start making full batches of kefir.

choosing milk for kefir

Any type of milk, from nonfat to whole, will work when making kefir. Choose what variety is your preference. A higher fat content will result in thicker kefir. If you can, choose a variety that is not UHT (ultra high temperature) processed for best results. UHT milk has a longer shelf life compared to traditionally pasteurized milk and
can
work for making kefir, but the best results are with milk that is not UHT treated.

Nondairy milk, including almond milk, hemp milk, coconut milk, etc., can be utilized as well, although especially with nut milks, the results can be inconsistent.

A word on whole milk: Two new studies recently published (in 2013) in the
European Journal of Nutrition
and
Scandinavian Journal of Primary Health Care
concluded that the consumption of whole milk does not contribute to obesity. In fact, over the 12-year period of the Scandinavian-based study, men who consumed whole milk, butter, and cream were less likely to become obese. This isn't the green light to go crazy with butter, whole milk, and cream, but it may suggest that at least for some, higher-fat milk products might be okay. Moving back to whole milk may or may not be right for you though. For example, if you have heart disease or a strong family history of heart disease, the extra saturated fat may put you at further risk. Stay tuned for more research developing in this area.

Traditional kefir
is made by letting milk and kefir grains sit on the countertop to ferment. However, kefir can also be made in the refrigerator. This takes a few days longer than the countertop method, but still gets the job done! The basic difference: Refrigerator kefir needs to culture in the fridge for 5 days, while regular kefir needs just 1 day at room temperature.
Serves 4 (1 cup each)

Sterilize the jar with boiling water or wash well with warm soapy water.

In a saucepan, heat the milk to 180°F. Place the pan with the warm milk into an ice bath (a large pan filled with cold water and ice cubes). Allow the mixture to cool until it reaches 80° to 85°F.

Once the mixture is cooled, add the kefir grains or kefir starter. If using kefir starter, gently whisk it into the milk until well combined. Transfer the milk and kefir starter or grains to the jar.

Cover the jar with a coffee filter or cheesecloth and secure with a rubber band. Transfer the container to the refrigerator to let it brew for 5 days, gently shaking or stirring daily.

Once the mixture has thickened, if you used kefir starter cover the jar with the lid and refrigerate. If you used kefir grains, the kefir grains will have floated to the surface; gently remove the grains with a wooden spoon and strain the kefir through a fine sieve. Return the kefir to a clean glass jar, cover, and refrigerate.

See the
tips for storing kefir grains between batches
.

nutrition facts*
(per serving)

100 calories, 2½ g fat, 1½ g saturated fat, 0 g trans fat, 10 mg cholesterol, 105 mg sodium, 12 g carbohydrates, 0 g fiber, 12 g sugar, 8 g protein, 10% vitamin A, 0% vitamin C, 30% calcium, 0% iron

*Using 1% low-fat milk

Water kefir uses a different type of kefir grains, known as water kefir grains or sugar kefir grains. These grains have a different look to them, almost a crystal-like texture, and are rich in healthy bacteria. Once water kefir grains are combined with sugar water, a fermented beverage develops. It is an excellent way to have a nondairy fermented beverage, and its light fizzy texture and subtly sweet taste makes it an optimal replacement for soda.

Water kefir grains can be found on the Internet or in some natural food stores and are typically packaged in a dehydrated state. Follow the package rehydration instructions that come with your grains (or see
Directions
) before your first use. Water kefir grains can be reused like milk kefir grains. (See
Resources
for sources of kefir grains.)
Serves 4 (1 cup each)

If using dehydrated water kefir grains, see the
directions for rehydrating
. Sterilize the jars with boiling water or wash them well with warm soapy water.

Add the water to a saucepan and heat to at least 180°F (the water will begin to lightly bubble). Add the sugar and stir until it is completely dissolved.

Transfer the sugar water to one of the prepared jars and let the water cool to 68° to 85°F. Add the kefir grains. Cover the jar with cheesecloth or a coffee filter and use a rubber band to secure the covering. Place the jar in a warm spot (68° to 85°F) and let it sit for 24 to 48 hours to culture.

Strain the cultured water kefir using the strainer. Transfer the cultured liquid to the other prepared jar, cover with a lid, and store in the refrigerator for up to 7 days, or consume!

You can then start another batch of water kefir by following the above steps, or store the grains for later use (see
Storing Water Kefir Grains
).