Weird science project or tasty drink?: How to Brew Kombucha

For a few months now, we've wanted to start making our own kombucha tea after learning about the process and how easy it is from our friends Allison and Vernon.  With a couple of 32-ounce clamp-top bottles costing $3.50 at IKEA, it’s nice to know how to make it at home.  It’s not hard at all!

The benefit to drinking kombucha is the probiotics that help your digestive system, and a lot of people simply drink it because they like the taste. It’s hard to describe, but the taste reminds me of dry champagne.  Dave first introduced me to kombucha, and I think he came across it by chance when he grabbed a bottle of it at the check out from a grocery store.  He loved it, and has been drinking the store variety for a while now.  Store-bought kombucha can be too strong for my taste, but when you make it at home, you get to adjust it to suit your preference.

Before I get into the recipe, here is a little background on kombucha:

The Kombucha Culture, sometimes mistakenly referred to as a mushroom, is a Symbiotic Colony Of Bacteria and Yeasts (the friendly type) and is sometimes called a SCOBY. Kombucha is a popular health promoting beverage and natural folk remedy.  The Kombucha culture looks like an off-white rubbery pancake.  The culture is placed in sugar sweetened black or green tea and allowed to ferment for about 8-12 days while it turns the tea into a sea of health-giving acids and nutrients.  The kombucha culture feeds on the sugar and, in exchange, produces other valuable substances which change into the drink: glucuronic acid, glucon acid, lactic acid, vitamins, amino acids, antibiotic substances, and other products.  The kombucha culture is, therefore, a real tiny biochemical factory.

Numerous improvements have been noted in overall health, including: increased energy, sharper eyesight, better skin condition, and improved ‘eliminations’ to name a few. (The list is really long and somewhat anecdotal, but personal experience is the best gauge for how it makes you feel).

The daily use of controlled amounts of Kombucha Tea, along with improved diet (particularly increased water intake), can help to deal with a variety of ailments, and/or help to maintain good health.  Kombucha is a valuable supplement to health care.

Numerous doctors and scientists have concerned themselves with the effects of the Kombucha beverage as a home remedy. Many scientific works are at hand concerning Kombucha. They speak of its therapeutic effectiveness as based on glucon-acid, glucuron-acid, lactic acid, acetic acid, as well as the life-supporting vitamins C and the B-group. As has been proven especially by Russian researchers, many of its components have antibiotic and detoxifying characteristics, and they play a decisive role for the biochemical processes in the body.

In contrast to many pharmacological preparations with unpleasant side effects, the active substances of the Kombucha address themselves to the whole body system; through its friendly metabolistic properties, it can reestablish a normal condition in the cellular membranes without any side-effects and thus promote one's well-being.

Regardless of what you may read or hear, if you are making your own Kombucha Tea, it is strongly recommend that you:

Use stainless steel or glass pots (for brewing the tea),
A large, wide mouth glass  or ceramic jar/bowl (for fermenting),
Wooden or plastic utensils for handling the Kombucha Culture.

You must avoid contact with metal containers/objects, in regards to care/storage of fermented tea and the cultures themselves.

Excessive use (especially if you have not been consuming many fermented foods/drinks) might cause some physical discomfort until your body adjusts.

Kombucha reproduces itself, and if properly maintained, you could have/make a lifetime supply from a single Kombucha Culture.

That's the background on kombucha, and here is a great website for more info:  http://www.kombu.de/english.htm

Now to my brewing recipe:

What You Need: 

  4 quart or larger pot (stainless steel)

  1 4 quart or larger glass/ceramic bowl
  1 clean tea towel 

  1+ locking jars, big enough to hold 3qts

  3 quarts water, filtered
  4 organic black or green tea bags
  1 cup white granulated sugar
  1/2 cup kombucha from the last batch
  1 SCOBY culture

Q: What is a SCOBY and where do you get one?

A: SCOBY stands for Symbiotic Culture of Bacteria and Yeast.  It’s what transforms the sweetened tea into kombucha and provides the healthy probiotics. You can receive one from a friend who makes kombucha like we were gifted with ours from Vern and Allison, you can order one through the mail, or you can experiment with growing one from a bottle of store-bought kombucha tea.  Here is our SCOBY at the left, but if you want to see what others look like, do a quick Google pictures search.

How to Make Kombucha Tea

Day 1:

1.)  Boil 4 quarts of filtered water.  Filtered is very important as chlorine can harm the SCOBY.  If you can't access a Brita (or better) water filter, then let your water sit out over night to let the chlorine evaporate.

2.) Remove from heat.  Add 4 tea bags and let steep for 20 minutes.

3.) Remove tea bags.  Stir in 1 cup of sugar and let cool.

4.) Pour room temperature tea into glass bowl and add the SCOBY and 1/2 cup of kombucha from the last batch as a starter.  It is important to have some active yeast from the last batch added to get the process moving.

5.)  Cover bowl with a tea towel.  We put two strips of tape on the towel so it doesn't droop into the tea.  Since it's winter, we're not too concerned about securing the towel down, but in the spring and summer, when fruit flies are a plenty, you'll want to secure it around the bowl with a rubber band or string.  Or you can ferment the kombucha in a large canning jar instead of a bowl and use the canning jar ring to lock the edges of the towel down and keep the flies out.

6.)  Let it sit undisturbed in a dark place for about 8-12 days (we keep ours on top of the fridge). The longer it sits, the less sweet it will be as more of the sugar gets consumed. You can sample it with a straw to see how long you want to wait.

Q: Refined sugar is not part of the Maximized Living Nutrition Plans.  I know it's best to avoid refined sugar. Can I use a natural alternative like honey instead?

A: From what I’ve read, the SCOBY does best with sugar in the most simple form possible. Almost all of the sugar will be consumed before you drink the kombucha.  The SCOBY eats the sugar and turns it into the acids that are good for us.  You can make it with honey, but it's harder to perfect, and honey costs way more.  With our budget, we'll be sticking with cheap white sugar.

Day 12 (or sooner, if you prefer.  We usually do this at 9-10 days):

1. Remove the SCOBY from the jar and clean it with your fingers in distilled white vinegar.  Brush away any sediments from the SCOBY and make sure no mold growth is apparent.
   
2. Reserve a half cup of kombucha to start the next batch.  Place in a small clean glass jar for storing.  Add the clean SCOBY to the jar, seal, and place in the fridge until you are ready to make your next batch.
   
   
3. Pour the kombucha into locking jars. We're using glass locking jars with rubber seals that we got from IKEA.  You can find similar at Whole Foods, bottling or brewing stores, and possibly even Walmart in their canning section.  A batch this size fills three 32-oz bottles.
   
4. Add flavoring if you like, then seal the jars.  Some of the tastiest ones we have made are ginger lemon, strawberry banana, grape, and mint.
   
   
5. Let the bottles sit in a dark place at room temperature for at least 7 days. This improves the flavor and adds carbonation.  After 7 days, transfer the bottles to the refrigerator.  They’re ready to drink and taste best cold!

Q: I’m not sure if my SCOBY looks right. How would I know if it’s contaminated?

A: Try searching Google for photos to compare. If your SCOBY has brown tendrils on it, that’s probably just extra yeast, and you can remove those. If you think your SCOBY has mold on it, be safe and start over.

For further help on brewing your own kombucha tea, check here for another version of directions:  http://www.kombu.de/anleit-e.htm

To better health!  Enjoy!

Almond Cookies

This recipe was perfect for the Holidays this year!  These are a little different than your typical sugar cookies made with white flour, but these taste GREAT and are so much better for you.  These cookies bake up a little more cakey in texture than crispy-crunchy.

Almond Cookies
Makes 15 Cookies

2 cups fine ground almond flour
1 Tbsp pure almond extract
2 free range eggs, slightly beaten
1 pinch sea salt
1 Tbsp coconut oil, melted
1/2 tsp fresh grated lemon zest
1/2 tsp baking soda
2 Tbsp Spoonable Stevita stevia powder (more or less to taste)

1.)  Preheat oven to 350 degrees and line cookie sheet with parchment paper to prevent sticking.  Mix together almond flour, almond extract, eggs, sea salt, coconut oil, lemon zest, baking soda and stevia.

2.)  Shape dough into Tablespoon sized balls one inch apart on cookie sheet.

3.)  Bake until puffed and golden, about 14-18 minutes.  Cool cookies on baking sheet about 2 minutes before transferring to a rack to cool.

TIP:  Top dough balls with raw sliced almonds or raw pine nuts then bake for a decorative touch.  For another variation, drizzle baked and cooled cookies with melted unsweetened chocolate mixed with stevia.

Chicken Almond Stir Fry

Marinade:

3 Tbsp Bragg's liquid aminos
1/4 c coconut milk (full fat, organic, no sugar added, BPA-free can too!)
1/4 t fresh ground black pepper
3 cloves of organic garlic, minced
2 Tbsp minced fresh ginger
1 Tbsp extra virgin olive oil
2 lbs chicken breast (free range and organic), cut into 1/2 inch strips

Stir Fry:

8 oz rice noodles (find them in the oriental foods isle)
3 Tbsp coconut oil
3 c broccoli, organic
1 c sliced mushrooms, organic
3 stalks chopped celery, organic
1 c organic snap peas
3 scallions, chopped
2 tsp sesame oil
1 c almonds

1. Place rice noodles in glass bowl.  Boil about 3-4 cups of water.  Pour over noodles and set aside to soften until end of preparation.
   
   
2. Combine all marinade ingredients in glass bowl.  Let marinate for approximately 20 minutes.
   
   
3. Place almonds onto a cookie sheet and bake at 250 degrees F for about 20 minutes until lightly browned.  Remove and let cool.
   
   
4. Heat wok or large skillet on Medium-Medium High heat.  Add 1 T coconut oil.  Stir fry the broccoli over medium heat for 3-4 minutes.  Remove from pan and set aside.
   
   
5. Add remaining coconut oil and stir fry mushrooms, celery and snap peas for 2-3 minutes.  Remove and set aside.
   
   
6. Remove chicken from marinade and place into wok.  Add 2 t sesame oil and stir fry the chicken until cooked thru, about 5 minutes.
   
   
7. Add vegetables back into pan.  Add almonds and scallions.  Mix well to heat thru.  Serve immediately over the softened rice noodles.

**TIP:  To make Advanced Plan, omit the noodles.  Eat as is or over a bed of organic salad greens.  YUM!

Apple Pumpkin Soup

I intend this soup to be served more as an appetizer than the main course as it is a sweeter pumpkin soup than you may be used to.  This is perfect to prepare during the fall when fresh organic apples and cider are in abundance!   This makes about 10 servings.

8 cups chopped fresh pumpkin (about 3 pounds)
4 c unsweetened organic apple cider
3 small tart apples, peeled and chopped  (we used granny smith -- low in sugar!)
1 medium organic white onion, chopped
2 tablespoons fresh lemon juice
2 teaspoons minced fresh gingerroot
1/2 teaspoon each ground cinnamon & nutmeg
2 organic garlic cloves, minced
1/2 teaspoon sea salt (optional)

TOASTED PUMPKIN SEEDS:
1/2 cup fresh pumpkin seeds
1 teaspoon coconut oil
1/8 teaspoon sea salt

1.)  In a 5-qt. slow cooker, combine the first 9 ingredients. Cover and cook on low for 8-10 hours or until pumpkin and apples are tender.  (This can also be done on the stove top in a large pot for 1-3 hours until both pumpkin and apples are tender.)

2.)  Meanwhile, toss fresh, washed, and dried pumpkin seeds with coconut oil and sea salt.  Spread onto an ungreased baking sheet.  Bake at 250° for 45-50 minutes or until golden brown.  Set aside to cool.

3.)  Once Pumpkin and Apples are soft, cool soup slightly; process in small batches in a blender or food processor until smooth.  Transfer to a large saucepan; heat through.

4.)  Serve soup into bowls or for a festive flare in small hallowed out pumpkins (a great party tip!).  Garnish with toasted pumpkin seeds.

Roasted Garlic Hummus

Hummus is a great snack and can be used in quite a few ways.  The most popular is with pita chips or vegetables as a dip.  One of our favorite ways is on top of crisp, organic spring greens for simple yet filling lunch.  We've also been known to slather the middle of a whole grain pita with leftover hummus then stuff full of organic sprouts, avocado and tomatoes -- yum!

However you enjoy it, hummus is a healthy alternative to mayo, ranch, or other condiments or dips.  It is high in protein, moderate in calories, includes Omega-3s from the olive oil, and is rich in B vitamins and many vital minerals.
This is by far our favorite way to prepare hummus.  Roasting the garlic brings out its nutty and sweet flavor and cuts down on the sharpness.  It's well worth the time!  Try it, I don't think you'll be disappointed.

Roasted Garlic Hummus
Makes 8 Servings

2 cups organic chickpeas, drained and rinsed
2 Tbsp organic tahini (a paste made from ground sesame seeds, found in the ethnic food section of your grocery store)
4 Tbsp olive oil
1/4 cup warm filtered water
1 entire head of garlic (more/less to taste)
Juice of 1 lemon
1/4 teaspoon sea salt

1.)  Preheat oven to 375°F.  Cut off the very top of the garlic head (about 1/4") so that the tops of most of the cloves are exposed slightly.  Coat with a little olive oil and wrap securely in aluminum foil.  Roast garlic in oven for 1 hour.  Remove and allow to cool.

2.)  Using your fingers, squeeze the soft, roasted garlic out of each clove into food processor or blender.  Rinse and drain cooked or canned chickpeas.  Add them, and all other ingredients, to the food processor and blend until completely smooth.

3.)  Scrape ingredients off sides of food processor to make sure it blends evenly.  If you find that the hummus is too thick, you can add additional olive oil.  Add it slowly, allowing the mixture to combine fully before adding more liquid.  Hummus can get watered down quickly and then it's too late, so be patient with this step.

4.)  Serve at room temperature with a drizzle of olive oil over top.  Fresh organic veggies are the perfect pair!

Raspberry, Avocado and Mango Salad

1 1/2 cups fresh raspberries, divided
1/4 cup extra-virgin olive oil
1/4 cup red-wine vinegar
1 small clove garlic, coarsely chopped
1/4 teaspoon sea salt
1/8 teaspoon freshly ground pepper
8 cups mixed salad greens
1 ripe mango, diced
1 small ripe avocado, diced
1/2 cup thinly sliced red onion
1/4 cup chopped raw hazelnuts or sliced raw almonds

1.)  Dressing: Puree 1/2 cup raspberries, oil, vinegar, garlic, salt and pepper in a blender until combined.

2.)  Combine greens, mango, avocado and onion in a large bowl.

3.)  Pour the dressing on top and gently toss to coat.

4.)  Divide the salad among 5 salad plates. Top each with the remaining raspberries and sprinkle with nuts.

Serves 5.

How To: Homemade Beef Stock

I want to share my recipe for beef stock.  It is something so simple to have on hand for an array of recipes.  We purchased a quarter of a cow for the first time a few months back.  With it, we were given all the leftover bones wrapped up and have had them in the freezer.  I decided to use up these soup bones on a day off from work to make a very flavorful stock.  If you've never made stock before, I highly recommend giving it a try.  It makes your house smell WONDERFUL!  By the end of the day of simmering, Dave came home and said he could smell the tantalizing aroma all the way down at the front door of our a apartment BUILDING!  That was alllll the way down the hall from our place.

Making any homemade stock takes a long time, but most of the preparation is hands off, and the results are so worth it!!  I find it especially rewarding with beef stock because the store-bought varieties are either way too salty or have no flavor.  Even when buying organic stock, salt is a big issue, and so is the cost!  Homemade is a great way to save a TON of money and control what is put into it.  So, when you have a day or weekend to spend at home, give this a try and freeze until needed for your favorite recipes. To make the stock last many months, you can freeze it in bags, containers or even ice cube trays (to add just a little to sauces).

Beef Stock Ingredients

6 pounds beef soup bones from grass fed beef 2 large onions, organic
4 large carrots, organic
1/2 cup water, filtered
4 stalks celery, including leaves, organic
1/2 cup chopped parsnip (optional if you can tolerate), organic
1/2 cup cubed potato (optional if you can tolerate), organic
8 whole black peppercorns, organic
6 sprigs fresh parsley, organic
1 bay leaf
1 tablespoon sea salt
2 teaspoons dried thyme
2 cloves garlic, organic
14 cups water, filtered

1. Preheat oven to 450 degrees F (230 degrees C).  Slice onions.  Chop scrubbed celery and carrots into 1 or 2-inch chunks.  In a large shallow roasting pan place soup bones, onion, and carrots.  Bake, uncovered, about 60 minutes or until the bones are well browned, turning occasionally. This process is very important to beef stock (versus chicken stock).  It produces browning (the Maillard reaction) which produces the rich flavor of the stock.  Roasting also releases fat.  A little beef fat is good, especially when it's rich in Omega-3's from grass fed beef, but even then too much ruins the taste of things.
   
   
2. Drain off fat.  Place the browned bones, onion, and carrots in a large soup pot or Dutch oven.  Pour 1/2 cup water into the roasting pan and rinse. Pour this liquid into soup pot.  Add celery, tomato, parsnips, potato parings, peppercorns, parsley, bay leaf, salt, thyme, and garlic.  Add the 14 cups water.
   
   
3. Bring mixture to a boil.  Reduce heat.  Cover and simmer for 5-8 hours depending on how concentrated you want the flavor.  Strain stock (we used unbleached cheese cloth as it's the most natural way to strain.  You can also use a strainer or seive).  Usually you discard meat, vegetables, and seasonings.  I picked out the meat pieces and used them in a soup the next day.  You'll definitely want to use fresh veggies though.
   
   
4. To clarify stock for clear soup: In order to remove solid flecks that are too small to be strained out with cheesecloth, combine 1/4 cup cold water, 1 egg white, and 1 crushed eggshell. Add to strained stock. Bring to a boil. Remove from heat, and let stand 5 minutes. Strain again through a sieve lined with cheesecloth.  You'll be good to go!