Quick Guide to Kefir & Kombucha

Recipe + Info Booklet that randomly informal and fun workshop with this chick Jaimi in Melkbos jaimi@ragandbone.co.za

Kefir

Kefir or kephir, alternatively milk kefir, or búlgaros, is a fermented milk drink made with kefir “grains” and has its origins in the north Caucasus Mountains. It is prepared by inoculating cow, goat, or sheep milk with kefir grains Kefir is a combination of microbes that, through the magic of fermentation, adds more vitamins and special properties to an ordinary substance, healing so many who consume it.

“whatever your ailment, kefir seems to address the problem on an individual basis” Donna Schwenk, who has 14 years experience with probiotics Best Selling Book & Blog Author www.culturedfoodlife.com

Some benefits include but are definately not limited to:

it lowers blood pressure it can lower blood sugar it can assist with acid reflux it curbs allergies like hay fever it detoxes and keeps balance of your gut flora it can lower cholesterol it has a claming effect on ones nervous system www.foodrenegade.com

Where to Start • • • •

You will need Kefir grains Milk (preferably raw) A glass jar Cheesecloth or paper towel and rubber band • Strainer (PLASTIC) • Patience, Kefir takes from 12-24 hours to ferment

www.healthfoodlover.com

Avoid prolonged contact between the kefir and metal both during and after brewing.

This can affect the flavor of your kefir and weaken the grains over time. www.thekitchn.com

Kombucha

“Scoby Hotel” www.ditchthewheat.com

S C O B Y ? symbiotic culture of bacteria and yeasts

www.sarahbethrosa.com

“All disease begins in the gut.”

Hippocrates, Father of Modern Medicine

If so, this begs the question , can health begin in the gut and how can Kombucha help?

Kombucha consists of tea, sugar, clean water and a SCOBY. The sugar feeds the yeast and bacteria which form the SCOBY layer (the very identifiable, thick, mushroomy layer) that rests on the top of the kombucha. This SCOBY adds the flavor, acidity and promotes the fermentation which creates the health benefits of kombucha.

As for its origins, kombucha is traditionally associated with Asia, Russia and Germany but became a popular drink globally by the late 1990’s.

Probiotics - Lactobacillus is a genus of friendly bacteria that encourage normal digestion, soothe the digestive tract, and promote a regular tummy Antioxidants - you made have heard of free radicals (body’s natural metabolic byproducts).

Antioxidants are like a fire extinguisher; they’re the body’s defense.

Immune System Support - The immune system is an integral component of the body’s ability to heal, defend, and maintain itself. Without complete, proper nutrition, or if toxin exposure becomes too great, the immune system may be stifled.

Ulcers Repair - peptic or gastric ulcers have unfortunately become very much a part of many of lives (due to stress and other issues). These are sores in the lining of the digestive tract that are both painful and disruptive. Some studies suggest that kombucha may aid in healing ulcers.

Weight balance - Kombucha isn’t a weight loss beverage but some research has shown that when it’s part of an overall strategy it may help promote a normal body weight.

Liver protection - Research suggests that kombucha tea consumption does appear to have protective effects for the liver. One animal study reported that kombucha decreased levels of toxins known to cause liver damage. A similar study reported of anti-stress benefits from the tea.

Extracted from: www.globalhealingcenter.com

PUMPKIN KEFIR SMOOTHIE INGREDIENTS: 1 cup kefir milk 2 Tbsp. organic pureed pumpkin Dash of vanilla extract Pinch of cinnamon and nutmeg or mixed spice INSTRUCTIONS: Add ingredients to a blender and process until smooth.

Serve chilled or at room temperature.

non dairy?

If you’re looking for a non-dairy option, try making the kefir with coconut milk. Since coconut milk lacks the same proteins and nutrients as animal milk, the kefir grains will lose their vitality after a little while. To refresh them, put them back in some animal milk for a batch or two. Unfortunately, I haven’t had success with making milk kefir with almond milk, soy milk, or other dairy-free milks.

From: www.thekitchn.com

Serve topped with a dash of cinnamon coconut sugar or thicked coconut cream.

Kiddie Kombucha?

Instead of sugary sodas, do a second fermentation of kombucha with fresh fruit and raisins (and/or ginger) for extra bubbles. This bubbly beverage is so much better than soda—fruity, bright and flavorful enough that the kids will enjoy it. Plus, they are getting all sorts of beneficial probiotics and fiber that are non-existent in soda and plain pasteurized juice.

Flavouring Kombucha Combos you can try can include...

• Strawberry and rose and/or hibiscus • Cherries and rose and/or hibiscus • Blueberries and rosemary • Strawberries and thyme

Adapted www.culturesforhealth.com

For every 3-4 cups of kombucha, you’ll need about 1/4 cup organic juice.

If you don’t care about fizz and want to enjoy it sooner than later, puree or smash some fruit, stir it into to your brewed kombucha and enjoy right away (this is the sweetest option). If you want fizzy and a bit less sweet, add the fruit for a second fermentation (you can also add raisins or ginger for extra fizz). Dice, or smash your fruit. The more surface area exposed to the liquid, the more flavor.

www.yumuniverse.com

PARTING GIFT Where can I buy kefir or kombucha products from?

There are many probiotic passionate people around South Africa You can find them on pages like: CULTURE EXCHANGE SOUTH AFRICA

run by Jill Mackay (Hout Bay)

www.facebook.com/groups/140423519344006/

Make sure you visit SEXY FOOD on Bree Street for ready to take home milk kefir, “milkshakes”, krauts and other amazing fermented foods like Tempeh.

Order your organic veggies, raw cow’s milk or goat’s milk and get it delivered to a drop off in your area once a week.

Cold Pressed Coffee is said to be healthier because since it’s more alkaline. SENW’s cold brew coffee is made by filtering cold water through ground coffee for 12 hours or more. This produces a concentrate of cold brew coffee that is less acidic and bitter than your normal air-pressed espresso. They dilute the concentrate with mineral water and bottle it on order - coffee@southeastnorthwest.co.za.

Sonja Du Plessis Cell: 083 4454 690 duplessis.sonja@gmail.com 2nd Ave, Melkbosstrand

my notes