Fz - The Science of Making Kombucha

THE SCIENCE OF MAKING KOMBUCHA

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THE SCIENCE OF MAKING KOMBUCHA

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Copyright © 2016 by W. W. Norton & Company, Inc. All rights reserved. No portion of this book may be reproduced, stored in a retrieval system, or transmitted in any form or by any means—electronic, mechanical, photocopy, recording, scanning, or other—except for brief quotations in critical reviews or articles, without the prior written permission of the publisher.

Published in New York City, New York, by W.W. Norton & Company, Inc. W. W. Norton & Company, Inc. are Registered trademarks of Norton Professional Books.

W. W. Norton & Company, Inc. titles may be purchased in bulk for educational, business, fundraising, or sales promotional use. For information, please e-mail SpecialMarkets@NortonCo.com.

Library of Congress Control Number: 2012933533 ISBN: 978-3-16-148410-0 Printed in the United States of America 15 16 17 18 RRD 28 27 26 25 24

DEDICATION Fz is dedicated to the KBI Association (Kombucha Brewers International). This particularly special non-profit trade association is committed to promoting and protecting commercial Brewers around the world.

2 Lactate

Glucose

NAD+

NAD+

ATP ATP

ADP + Pi ADP + Pi

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+ H+ H+

NADH

NADH

2 Pyruvate

Chapter Title

CHAPTER 3

CHAPTER 3

CHAPTER 2

INTRODUCTION

TABLE OF CONTENTS 1.0

INTRODUCTION

08

1.1

EQUIPMENT AND INGREDIENTS

10

1.2

ALL ABOUT KOMBUCHA

13

1.3

IT'S A SCIENCE

14

1.4

DRINK TO YOUR HEALTH

16

1.5

SIDE EFFECTS AND TOXICITY

17

2.0

HOMEMADE KOMBUCHA

20

2.1

BREW THE TEA

25

2.2

FERMENTATION

28

2.3

BOTTLING

31

3.0

THE POWER OF CITRUS

34

3.1

LEMON GINGER ZINGER

39

3.2

ORANGE CREAMSICLE

40

3.3

SIMPLY GRAPEFRUIT

43

4.0

HERBAL ENHANCEMENTS

46

4.1

PUMPKIN PIE SPICE

51

4.2

RHUBARB BASIL

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4.3

BLACKBERRY SAGE

55

INDEX

56

COLOPHON

58

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1.0

010

INTRODUCTION

A UNIQUE BEVERAGE I couldn’t go too long without writing about kombucha. It is one of my favorite things to make, drink, and to share.

Effervescent, sweet, and tangy, Kombucha is fermented tea. It has been around for hundreds of years (at least), and fallen in and out of fashion here in the US. Kombucha is claimed to help with digestion, treat arthritis, detoxify, and greatly boost your immune system. While the jury is still out on some of these benefits, kombucha is at the least a tasty, highly probiotic drink, known to be filled with gut-healing bacteria. Personally, I find it to be a great pick-me-up, sometimes replacing coffee.

The scent is reminiscent of apple cider vinegar, which can be a deterrent for some. The first kombucha that I had was GT’s, which is widely available and often blended with fruit juice. It is a great starter kombucha. Unfortunately, the stuff is so expensive, so once I was hooked it didn’t take long to think about making my own. Turns out, it is remarkably easy, and there is no shortage of online resources to support your own experiment.

GO WITH YOUR GUT Everywhere I go, I hear people offering advice on how to lose weight or talking about what kind of new diet is currently trending. People from all walks of life—friends, co-workers, the ladies in line behind me at Pinkberry have food on the brain.

Gluten-free, paleo, vegan/raw, WAPF, etc: all the messages about health, medicine, and wellness in today’s media are varied and confusing. So, when we eventually find the regimen that works for us, we are generally eager to spread that information to as many people as possible.

There is nothing more compelling than a friend or loved one who looks you in the eye and tells you that they have experienced significant improvements in their health by adopting a certain lifestyle choice.

Oftentimes the problem with diets is in the execution. The human brain (or more accurately, two brains: the brain in your head and the brain in your gut) is very good at distracting or tricking us into making bad choices.

The cycle of poor choices repeated again and again can be very hard to overcome. Bad habits reinforce more bad habits and food is no exception to that rule.

Some theories of how our “gut instincts” are being developed based on Enterotypes, a brand new classifications of digestive system bacteria. These little friendly bacteria literally help code our DNA and have significant influence over how our body derives nutrition from certain foods. The great news is we can directly influence the bacteria in our guts and over time return to a more favorable balance.

Once you learn that small, frequent doses of Kombucha Tea is the best way to support your body and that you can save hundreds if not thousands of dollar a year (depending on the size of their existing Kombucha Tea habit) making it yourself, the choice becomes clear.

Introduction

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1.1

EQUIPMENT AND INGREDIENTS

BEFORE YOU GET STARTED So you want to brew some kombucha do you? Well I am here to show you how easy it is to make your own kombucha! Have you checked out the price of kombucha at the grocery store lately? The other day I bought a 16 oz bottle of organic kombucha and it was $4.00 a bottle! Wow, now that price certainly will break the bank sooner than later. Brewing your own really is quite affordable. You will need to invest in a few important things to get started, but once you do that, a 16 ounce bottle of home brewed kombucha will cost you very little. Gathering ingredients and equipment is important to the process. It's easy to use the wrong things, and cause the batch to be ruined. If you follow these easy instructions for equipment and ingredients, you shouldn't have problems when you make your own.

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USE WHOLE PURE INGREDIENTS That’s straight tea (white, green, black, pu-erh oolong, matcha) and processed cane sugar only. This is a very crucial step. The tea must have caffeine in order to ferment properly. Herbs and non-camellia sinensis teas carry great flavors and health benefits, but they don't contain nutrients that the SCOBY requires. If you use them, they won't feed the microbes in the SCOBY and depending on the variety, it might actually decimate the non-dominant species. Pure tea is what the SCOBY feeds on. If you want to ferment herbs, use a disposable SCOBY from your hotel, not your main mother.

Processed, fine cane sugar is the best sugar to use for the fermentation. “Raw” or untreated sugars are very dense in minerals that, although good for us, gets in the way of the SCOBY trying to feed on sugars (fructose, glucose, and sucrose). If the SCOBY can not get to the sugar it will have the same effect and will likely weaken the colony. Organic is certainly always better for the SCOBY but not 100% necessary. Something important to keep in mind.

Part of the SCOBY's job is to protect the kombucha while it ferments. This means that a brewed jar of kombucha without a SCOBY is vulnerable to bacteria, good or bad, that's floating around the environment. This means that will you need to be extra vigilant during this time: make sure that the jars and utensils you use are squeaky-clean and rinsed of all soap residue; keep the growing kombucha covered and away from direct sunlight; also keep the jar somewhere out of the way where it will not get jostled; wash your hands before touching or handling the sensitive SCOBY. Keep an eye on it and refer to pictures online. Bubbles, jelly-like masses, and gritty brown-colored residue are good; fuzzy black or green spots of mold are bad. The liquid inside the jar should always smell fresh, tart, and slightly vinegary (this will become much more pronounced the further you are in the process); if it smells cheesy, rancid, or otherwise off-putting, then it's likely something has gone wrong.

Be safe: if you suspect something has gone wrong, then toss the batch and start a new one. Just use your best judgment—though I know that this part is hard because growing a SCOBY isn't exactly something most of us have done before! Know that if something is wrong, it will inevitably get worse; if it's a normal part of the process, eventually, it will even out.

FRESH HEALTHY SCOBY Start with the best SCOBY and starter that you can get your hands on (the SCOBYs that come from our lab are the best of the best). When you are starting your next batch, use only the newest SCOBY that has formed on the surface and liquid starter from the top of the vessel. If you are pouring, that’s the first cup (or cups, if you're brewing more than one gallon at a time) of kombucha, not the last. By doing these two things you are keeping your microbial colony diverse and in balance.

If you are keeping an old SCOBY in your kombucha, Acetobacter (most dominant bacteria in the SCOBY and the one responsible for making acetic acid which is the acid that tastes like strong vinegar) takes over and you will make tea vinegar. If you use yeast filled starter (the liquid at the bottom of the vessel) you will overpopulate the yeast colony. If you're looking to take a break from brewing, put your SCOBY in a tightly sealed container in the fridge.

EQUIPMENT

Introduction

Paper or Cloth Filter

Rubber Bands

Wooden Spoon

Unfloridated H20

Organic Evaporated Sugar

Teabags or Loose Tea

Kombucha SCOBY

INGREDIENTS

Quart Sized Bottle

WHERE TO BUY

Sanitation and quality of the starter (SCOBY) are very important. Find reputable companies for the supplies and consult with the experts before brewing.

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Introduction

1.2

ALL ABOUT KOMBUCHA

WHAT EVEN IS IT? Kombucha is a fermented tea that has become popular in many health food stores and tastes a bit like sparkling apple cider. The history is somewhat a question mark. It has been consumed for over thousands of years, there is a great deal of mystery surrounding kombucha and its health benefits. Kombucha tea is fermented from sugar, tea (usually green or black tea) and a live starter.

While some people refer to the kombucha starter as a mushroom, it is not a mushroom, but a symbiotic combo of bacteria and yeast (the acronym used for this bacterial combination is SCOBY).

In addition to beneficial bacteria and yeast, kombucha has a whole lot of gluconic acid, a small amount of alcohol and vinegar. Depending on how the kombucha is made, it may also contain B Vitamins.

WHERE IT ALL STARTED Kombucha wasn’t discovered growing in any magical forests.

Rather, the kombucha culture was likely concocted, on purpose or accidentally, around 220 BC. Since the liquid base of the kombucha brew is the tea, experts suggest that it originated close to China.

Ask 10 people where Kombucha came from, and you might get 10 different answers. Well, nine people might say they have somewhat of an idea. They might say something like “What is kombucha?” Although most fans of kombucha, now they might give you different answers.

Perhaps it is appropriate that we do not know for sure what were the true origins of Kombucha. We know that kombucha has been around for centuries, probably a few millenia. There are a couple different stories about how kombucha came into play.

One story claims that it was invented during the Qin Dynasty (220 BC) for the Emperor Qinshi Huangdi. The longevity elixirs between Kombucha to Chinese medicine, ancient Chinese have looked to nature to cure what ailments. At the time, it was called “The Tea of Immortality.” In China, kombucha has also been called a “Sea Treasure”, or even a “Stomach Treasure”. Today, it goes by a number of names. These names such as hongchajun (“red tea bacteria/fungus/yeast”), hongchagu (“red tea mushroom”), or chameijun (“tea mold”).

During the Cultural Revolution, every household had a pot of Kombucha brewing, but it has fallen out of the daily routine of the modern Chinese kind of lifestyle.

It is thought that the name “kombucha” came from a Japanese word for seaweed—kombu. Others may say that the beverage was developed by Dr. Kombu.

While the brew has been around for many centuries, kombucha didn’t really gain popularity until the early when leader Stalin went on a quest to avoid his bad cancer, which then led him to drink kombucha tea. This consequently increased the attractiveness of it.

Others write that a fermented, vinegary beverage filled the travel flasks of Genghis Khan and all his armies Genghis Khan’s traveling armies are also credited with the invention of BBQ. Every one in six people in the world are likely descended from Genghis himself. So Genghis Khan truly has affected everyone on this earth.

Kombucha was popular throughout Russia and Europe until World War II, when sugar and tea were rationed, making them too hard to come by for the average family size. Being as they are most important ingredients, it is very simple to understand why the practice was so lost.

Fortunately, enough preserved the tradition, and after the war, it enjoyed a brief resurgence among the Italian elite, then began it’s ascent again throughout Eastern Europe. In the late 1960’s, Swiss research confirmed the health benefits of drinking kombucha, providing another boost to its popularity. In Japan, kombucha goes by the name “kōcha kinoko” or (“red tea mushroom”). Do not confuse it with the “Seaweed Tea” which is also called kombucha in Japanese.

More recent first hand Russian stories involve those in towns near the Chernobyl meltdown of the 1980’s. As the horrific radiation exposure ravaged the victims over the weeks and the months following this terrifying accident, doctors and scientists noticed a group of people seemingly resistant to the effects, many of whom were elderly women. When traced back, the common thread turned out to be that those who consumed Kombucha regularly survived radiation.

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1.3

16

IT’S A SCIENCE

SUGAR AND ALCOHOL Some people are leery of drinking kombucha either because it contains sugar or on the assumption that it is somehow alcoholic. First of all, there is lots of sugar in the kombucha recipe, but it is not primarily there for you to eat. In order to get the SCOBY to do its thing, a batch of kombucha has to involve adding some sugar. You can’t expect the bacteria and yeasts to grow if you don’t feed them, and sugar is what they like to eat. There is no way to make a sugar-free kombucha.

But before you run away, remember that you are not eating that sugar. The bacteria is eating it. The amount of sugar that remains in the finished drink highly depends on how long it is fermented for: the longer the fermentation time, the more time the bacteria will have to eat the sugar, and the less will remain there for you when you drink it.

On the alcohol front, kombucha has very little alcohol if it is brewed and stored properly. It won't get you drunk.

Again, the exact amount depends on the length of the fermentation—the longer it ferments, the higher the alcohol content will be. Once it is all done fermenting, it needs to be refrigerated to stop the fermentation. If perhaps it isn't refrigerated, then the bacteria may keep fermenting and the drink will steadily increase in its alcohol content.

In other words, you can basically control how much sugar and alcohol you want in your drink by adjusting the amount of the time that you let it ferment. The shorter fermentation times means more sugar and less alcohol. Longer fermentation times means less sugar and more alcohol.

FERMENTATION Yeasts are simple fungi, one cell in size. The kombucha yeasts will “bud” rather than scatter the spores to reproduce.

Yeasts contain a large variety of vitamins, minerals, sterols and important proteins.

In kombucha, what yeasts start, bacteria finish. When the yeasts break down sugar in kombucha, they will leave behind ethanol, B vitamins, CO2, and acids—all exactly what the bacteria need. Bacteria eat the ethanol and leave behind acids, similar to the vinegar production (but the vinegar production usually doesn’t incorporate yeast). Fermenting bacteria also love sugar and B vitamins along with ethanol, they are great for digesting the yeast by-products.

Although makers of disinfectants would probably have us believe otherwise, bacteria are not always that bad.

This one to two yeast-bacteria fermentation process is also used in the manufacture of many different types of wine. Fermented tempeh, soy sauces, most cheeses, and vinegars all contain bacteria. Bacteria can also in fact change your compost pile into a big heap of fresh organic material for growing new veggies. You are pretty much a container for zillions of friendly microbes all over your body and in your own digestive tract. There is also some evidence that consuming bacterially fermented foods—or even just friendly bacteria, as in case of a probiotic supplement—is good for us. However, we don’t know for sure whether or not kombucha falls into this whole “good for us” category.

The kombucha culture is a collection of yeast and bacteria encased in the cellulose. It is generally shaped like a large pancake and it is slippery and flexible when it is touched. Kombucha is a living, growing organism and is in fact quite similar to the cultures that can activate yogurt and transform cabbage into sauerkraut.

Wild fermentation is when the starter contains an airborne yeast, which is considered “wild.” Airborne yeast can be unpredictable to work with, is not native to the human digestive tract and may cause allergic reactions in people with the fungal infections (candida). Nevertheless, there are some benefits to kombucha because of the beneficial microflora. In general, we recommend that you avoid any foods that are made using wild, airborne yeast, especially in the initial healing stages of the Body Ecology program.

Introduction 17

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1.4

DRINK TO YOUR HEALTH

THE MANY BENEFITS Published in the Journal of Medicinal Food in 2014, science researchers from the University of Latvia highly suggest: It is proven that kombucha can efficiently act in health preservation and recovery due to these four properties mentioned: detoxification, anti-oxidation, energizing potencies, and of coarse all the great possibility to boost your immune system! In fact, according to research there are five main health benefits of kombucha.

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DETOXIFICATION The detoxifying capacity of kombucha is actually highly immense. A perfect example is in its ability to counteract the liver. Liver cells were protected from normal physiology, in spite of being exposed to a toxin! According to researchers, this was “probably due to its antioxidant activity and could be beneficial against liver diseases, where oxidative stress is known to play a crucial role.”

Naturally, the antioxidant prowess of this ancient tea counteracts free radicals that create mayhem in the digestive system. However, the greatest reason kombucha supports digestion is because of its high levels of beneficial acid, probiotics and enzymes.

Some research has shown kombucha’s ability to prevent and heal leaky gut and stomach ulcers. It's no surprise to us, in some instances it’s even proven to be just as effective as drugs like Prilosec, which are commonly prescribed for heartburn, and ulcers.

Kombucha can also help heal candida yeast from overpopulating within the gut because it helps restore good bacterias in the body. It is a great way to balance to the digestive system. Kombucha is a great way to fight candida because it contains live probiotic cultures that help the gut to repopulate with and assortment of good bacteria while crowding out the candida yeast. Kombucha does have bacteria, but these are not harmful pathogen bacteria, but beneficial ones (“apathogens”) that compete with the “bad” pathogen bacteria in the gut and digestive tract.

One thing to mention here is that candida or other digestive problems can sometimes be complicated issues to fix and the symptoms might actually get worse before getting better. This doesn’t mean that kombucha isn’t effective or is exacerbating the problem, just that gut problems are not always a straight path to healing and at times some patience is needed.

Kombucha’s ability to invigorate people is credited to the formation of iron that is released from the black tea during the fermentation process. It will contain some caffeine (although in very small amounts) and b vitamins, which energizes the body.

Through the process known as chelation, the iron released helps boost the blood hemoglobin, improving oxygen supply to the tissues and stimulating the energy-producing process at the cellular level. In other words, by helping the body create much more energy, the ancient tea can help those who drink it maintain energy.

IMMUNE HEALTH The effect that kombucha has to modulate an immune system is best seen in its ability to control free radicals throughout the body. The immune system controls through antioxidant measures. Interestingly enough, it is clinically proven to decrease oxidative stress and the immuno-suppression, an extremely powerful antioxidant known as D-saccharic acid-1, 4-lactone (DSL) was discovered during the kombucha fermentation process that’s not found in black tea alone.

Kombucha may help heal, repair, and even prevent joint damage in many ways. Kombucha is fully loaded with something called glucosamines. This supports the preservation of collagen and prevents the arthritic pain. In the same way it supports joint collagen, it can also support collagen of the entire body and luckily reduces the appearance of wrinkles on the skin.

Kombucha may also be very beneficial for cancer prevention and the recovery. A related study published in Cancer Letters found that by consuming glucaric acid found in kombucha reduced the risk of cancer in humans.

In fact, the former President Reagan even reportedly drank kombucha daily as part of his regimen to battle his badly growing stomach cancer.

Introduction

1.5

SIDE EFFECTS & TOXICITY

STAY EDUCATED There have been reports of stomach upset, allergies, kidney problems, liver toxicity, skin disease, and rarely certain metabolic acidosis. Makers of kombucha say that it is production in the commercial setting is safe when kept raw, and pasteurization should be avoided since it will likely destroy beneficial bacteria. That is very true, but pasteurization also kills dangerous bacteria. Other beneficial compounds in kombucha are preserved in raw and pasteurized products.

EVERYONE IS DIFFERENT Most people experience great benefits from drinking kombucha and don't report having negative side effects.

However, there are possible interactions and side effect symptoms to be aware of, mostly in populations that already have poorly weakened immune systems and digestive problems. Side effects seem to be more of a risk when making a home kombucha because contamination is certainly possible and the SCOBY disk and finished products are not tested for quality control, like they are when larger manufacturers produce them. If you are going to brew your own, pay careful attention to using sterile equipment, clean working spaces and high-quality ingredients.

A low percentage of people have experienced upset stomach, infections and allergic reactions when drinking kombucha. Because kombucha has a high level of acidity, it is possible that this can cause problems for people with digestive problems like stomach ulcers, or sensitivity to acidic foods.

It is a good idea to start with a small amounts in moderation and gradually working your way up to drinking more in order to see if you'll have any negative reaction to it.

Stick to about 8 oz per day, especially in the beginning.

IMPORTANT TIP

People that have compromised immunity due to viruses like HIV need to be very careful when they consume kombucha, since there is always a possibility that yeast can grow bacteria that can cause an illness. This is especially true of homemade kombucha, where contamination is more likely if brewed in a of dirty environment.

WOMEN WHO ARE PREGNANT While kombucha has not been studied much in pregnant women, there is always this big concern that pregnant women should not consume alcohol or caffeine, both of which are present in kombucha in very minimal amounts. Before more formal research is conducted showing that it's completely safe, pregnant women are highly advised to err on the safe side and avoid kombucha, or at least to enjoy it in small quantities.

Kombucha is brewed using black tea and sugar, which when fermented the alcohol is in very small amounts (only about 1 percent of kombucha is believed to be alcohol).

For the people with existing diabetes, kombucha likely will not cause too much of a problem considering it is very low in sugar (about 2 grams per 8 ounce), but it’s worth being careful and monitoring blood sugar levels and related symptoms. For people with digestive problems like Irritable Bowel Syndrome (IBS) or anxiety disorders, the low level of caffeine in kombucha is also something to be conscious of, since caffeine can sometimes aggravate these particular conditions.

As you see, kombucha boasts many health benefits, and you can even make it yourself for a very low cost so you always have some kombucha in arm’s reach.

For home brew, you've got to have very sanitary conditions and know what you're doing.

Otherwise, your tea could get very contaminated by not so friendly—or even harmful— bacteria. If this happens, throw it out and start over.

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PH SOLUTIONS

10

100

1,000

10,000

100,000

1,000,000

10,000,000

20

EXAMPLES OF

CONCENTRATION OF HYDROGENIONS

Urine, Saliva

Soft Drinking Water, Black Coffee

Acid Rain, Tomato Juice

Grapefruit, Orange Juice, Soda

Lemon Juice, Gastric Acid Vinegar

Hydrochloric acid secreted by stomach lining

Battery acid, strong Hydrofluoric Acid

1/10,000,000

1/1,000,000

1/1000,000

1/10,000

1/1,000

1/100

1/10

1

Liquid Drain Cleaner

Bleaches, Oven Cleaner

Soapy Water

Ammonia Solution

Great Salt Lake, Milk of Magnesia

Baking Soda

Sea Water

"Pure" Water

Chapter Title

SOLUTIONS AT THIS PH 21

Fz

COMPARED TO DISTILLED WATER

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2.0

HOMEMADE KOMBUCHA

2.0

HOMEMADE KOMBUCHA

COMPARING STORE BOUGHT We are avid fans of this fizzy, sour, fermented tea. It hits the spot when the afternoon doldrums set in, and it makes a good non-alcoholic option for dinner parties.

But at $3.00 or more a pop for a 16-ounce bottle, we've been thinking about the many merits of making our own brew at home.

For the purposes of comparison, we will use GT's Synergy Kombucha, which is sold at most Whole Foods and many other gourmet grocery stores. For a homemade version, we'll follow Cambria's directions for homemade kombucha, using The Peapod and Kombucha Brooklyn for all prices on the ingredients and Amazon and Kombucha Brooklyn for equipment.

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TIME AND COST BREAKDOWN GT's Synergy Kombucha (16-oz bottle) comes out to $2.99 at usual Whole Foods Markets. That comes to $1.50 per serving. For Homemade Kombucha, the upfront costs total $69.92. The total recurring costs comes in at $1.94. All of this creates a combined total of $71.86.

The initial cost per serving is $4.49 and the amount per serving after recouping upfront costs is $0.12.

Much of the time needed to make a batch of kombucha is passive waiting time. The very initial steps involve boiling water, steeping the tea for about 20 min, and then dissolving the sugar in the warm tea. The kombucha and SCOBY are added and the covered jar is left in a dark place for about two weeks. After this time, you'll remove the new SCOBY and some of the kombucha for your next batch and transfer what you're going to drink into jars or bottles. These are left for another few days to carbonate, and you're done!

Once you get the hang of it and see how quickly you drink your way through a gallon batch, we think it is easy to develop a routine so you always had some of the very best kombucha in the fridge and some more brewing in the closet. This would make the wait time seem like, well—not really waiting. The total time spent on making kombucha would generally be about 30 minutes every few weeks.

THE CONVENIENCE Once you get into your own routine, brewing your kombucha seems like it would be easy enough. Pulling your bottle from the fridge is even better and it's more convenient than stopping by the store!

The one and only caveat here is the diďŹƒculty factor. Brewing kombucha sounds easy enough when we read about it, but we've also heard from friends that it took several not-so-great (or even failed) batches before they really figured things out. Again, it may sound like there is an upfront time commitment to learning the process and working through a few batches before settling into a regular routine.

Store-bought kombucha and homemade are probably pretty even in this category. Commercial and artisan kombucha are nearly always made with all-natural, organic ingredients and can be found in a variety of flavors.

If you're a fan of kombucha and drink it with any frequency, we definitely think making your own is a worth-while endeavor. The upfront costs are relatively minimal for a project like this (and let's be honest, most of us already use water filters and have canning jars sitting around).

After that, the savings are very clear. The brewing process seems relatively easy, especially once you get the hang of it, and the whole idea just seems very fun to us.

On the other hand, if you only enjoy kombucha on occasion as a special treat, then obviously brewing your own is not likely to feel as satisfying or significant to you. Our verdict, without a doubt, is to make it yourself.

Homemade Kombucha

BREWING KOMBUCHA

Clean the kitchen and utensils.

Use chlorine. It kills bacteria and we need the bacteria in our SCOBYs.

Wash your hands with filtered water.

Use soap. See above.

Select plastic, crystal, decorative ceramic, or metal for your brewing vessel.

Brew the filtered or purified water.

Brew with chlorinated tap water.

Brew with organic, fair trade sugar and tea.

Brew with stevia, raw honey or herbal teas.

Cover with a cloth cover or coffee filter with a rubber band.

Select a warm location with very good airflow.

Give the culture enough time to ferment and develop.

Pull new starter liquid from the top of the previous brew.

Throw away any batch that gets mold.

DONT'S

DO'S

Select glass, stainless steel, food grade porcelain/stoneware, or wooden barrel for your brewing vessel.

Cover with cheesecloth. The weave is too loose and will allow in wild bacteria/yeast or fruit flies.

Store in direct sunlight, in a closed cupboard, or in a cool location.

Disturb the vessel. Too much movement will prevent the culture from forming.

Pull new starter liquid from the bottom of the batch. The liquid on top is more concentrated with yeast.

Kombucha tea is considered to have about â…“ the amount of caffeine as the tea it is made with.

Homemade Kombucha

2.1

BREW THE TEA

PREP

5 minutes

WAIT

25 minutes

TOTAL

30 minutes

YIELD

16 ounces

6 tsp loose tea or 8 tea bags

STEPS

INGREDIENTS

AT A GLANCE

CHOOSE THE RIGHT INGREDIENTS Making kombucha tea requires five simple ingredients: water, tea, sugar, starter tea, SCOBY and the important kombucha starter culture. You have many great choices for each ingredient, but using the proper ingredients for your kombucha creates a healthier environment for the SCOBY. While it is possible to switch up the tea and sugar you use to change the flavor of your finished kombucha, we recommend you wait until you have a SCOBY or two to spare.

1

Combine hot water and sugar in a glass jar.

Stir until the sugar dissolves. The water should be hot enough to steep the tea but does not have to be boiling.

2

Place the tea or tea bags in the sugar water to steep.

3

Cool the mixture to 68–85ºF. The tea may be left in the liquid as it cools or removed after the first 10–15 minutes. The longer the tea is left in the liquid, the stronger the tea will be.

1 cup sugar 8 cups water 2 cups starter tea

IMPORTANT TIP

4

Remove the tea bags or completely strain the loose tea leaves from the liquid.

5

Stir in the starter liquid.

Using a metal tea ball to contain loose tea for making kombucha is acceptable. The tea ball should be removed before adding the SCOBY and starter tea, so the tea ball will not come into contact with the SCOBY.

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COLD FERMENTATION WITH CONVENTIONL STORAGE

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COLD FERMENTATION WITH CONTROLLED MATURATION

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12 Time, days

CONTROLLED FERMENTATION

Chapter Title

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ACCELERATED FERMENTATION UNDER C0 2 PRESSURE

14

10

10

6

6

2

2 0

4

8

COLD FERMENTATION WITH INTEGRATED MATURATION AT 12° C

0

4

Time, days

8 Time, days

Fz

29

14

PRESSURELESS WARM FERMENTATION

14

10

10

6

6

2

2 0

4

8

12

Time, days

COLD FERMENTATION WITH PROGRAMMED MATURATION AT 20° C

0

4

8 Time, days

Temperature, ºC

Total Diacetyl Content x10 mg/L

Extract Concentration, wt%

Transfer

2.2

FERMENTATION

PREP

5 minutes

WAIT

7 days

TOTAL

7 days

YIELD

16 ounces

1 whole SCOBY

STEPS

30

INGREDIENTS

AT A GLANCE

A VARIETY OF VARIABLES A "balanced" ferment will produce a fair amount of bubbles which will be evident when you pour it into a container and it produces some foam, similar to what washes up in the ocean on a windy day. In extreme cases it will come out like beer but that is unusual and may indicate an overabundance of yeast. Dierent types of yeast produce more CO2. Too much sugar can decrease the amount of CO2. Weak tea will reduce the amount of carbonation. The type of tea can impact carbonation and temperature will aect carbonation.

1

Pour the mixture into a glass jar and gently place SCOBY on top.

2

Cover the mouth of the jar with a few layers tightly-woven cloth, coffee filters, or paper towels secured with a rubber band.

3

Keep the jar at room temperature, out of direct sunlight, and where it won't get jostled. Ferment for 7 to 10 days, checking the kombucha and the SCOBY periodically.

4

After 7 days, begin tasting the kombucha daily by pouring a little out into a cup. When it reaches a balance of sweetness and tartness that is pleasant to you, the kombucha is ready to bottle.

1 gallon tea mixture 1 gallon glass jar

IMPORTANT TIP

It's not unusual for the SCOBY to float at the top, bottom, or even sideways during fermentation.

A new cream-colored layer of SCOBY should start forming on the surface of the kombucha within a few days.

Homemade Kombucha Fz

31

In respiration the yeast produce 3 times as much CO2 as in fermentation and no alcohol.

In respiration the yeast produce 3 times as much CO2 as in fermentation and no alcohol.

32

Homemade Kombucha

2.3

BOTTLING

PREP

5 minutes

WAIT

1–3 days

TOTAL

1–3 days

YIELD

16 ounces

1

Prepare and cool another pot of strong tea for your next batch of kombucha. With clean hands, gently lift the SCOBY out of the kombucha and set it on a clean plate.

2

Measure out your starter tea from this batch of kombucha and set it aside for the next batch.

Pour the fermented kombucha into bottles along with any juice, herbs, or fruit you may want to use as flavoring. (See chapter 3 and 4).

1 SCOBY 1 gallon tea mixture 1 cup mixed fruits/herbs

STEPS

INGREDIENTS

AT A GLANCE

THE ENDLESS KOMBUCHA CYCLE When your kombucha has reached a level of sweetness and sourness that you like, it is ready to be bottled. In the bottle, the kombucha will continue to ferment in an anaerobic environment. Anaerobic fermentation produces carbonation, richer flavor, and a negligible amount of alcohol. Bottled kombucha can become vigorously carbonated as it ages. If the kombucha exceeds the pressure tolerance of its bottle or cap, it will explode. Taking proper precautions will greatly reduce the chance of explosion. Make sure to keep this in mind for every new batch you create.

3

Leave about a half inch of head room in each bottle. (Alternatively, infuse the kombucha with flavorings for a day or two in another covered jar, strain, and then bottle. This makes a cleaner kombucha without "stuff" in it.)

4

Store the bottled kombucha at room temp. out of direct sunlight and allow 1 to 3 days for the kombucha to carbonate. Until you get a feel for how quickly your kombucha carbonates, it is helpful to keep it in plastic bottles; the kombucha is carbonated when the bottles feel rock solid. Refrigerate to stop fermentation and carbonation, then consume your kombucha within a month.

5

Make a fresh batch of kombucha: Clean the jar being used for kombucha fermentation. Combine the starter tea from your last batch of kombucha with the fresh batch of sugary tea, and pour it into the fermentation jar. Slide the SCOBY on top, cover, and ferment for 7 to 10 days.

Fz

33

CYSTEIN GLYOXYLATE

Glucose

21 O-Acetylserine

21 21 22

GLYCINE

SERINE

20

3-Phosphoglyc

23

Phosphoenolpy LEUCINE

MTHF 26

Pyruvate

Acetyl-CoA VALINE 10 ASPARGINE

Molate 8

Oxal

11

ASPARTATE

34

9

Fumarate

Succ 7

Aspartate 4-phosphate

Homoserine 26 Homoserine +phosphate

THREONINE

CITRUS METABOLISM

Cystathionine

25 Homocysteine

S-ADENOSYL HOMEOCYSTEI

28 METHIONINE

S-ADENOSYL METHIONINE

TYROSINE

Anthranilate

PHENYLALANINE

Chapter Title

TRYPTOPHAN

Prophonate

carate Chorismate DAHP

yruvate

Shikimate

13

e

ALANINE

12 1 Acetyl-CoA

3 Citrate

loacetate

Isocitrate PROLINE 4

TCA CYCLE inate

-L INE

-L E

14

Succinyl-CoA

2-Oxoglutarate

16 19

Fz

35

GLUTAMATE

5

6

15 Ornithine

GLUTAMINE

Citruline

HISTIDINE

18 Succinate Semialdehyde

2,3-Dihydrodipicolinate

DAP

LYSINE

27

17 Y-aminobutyrate

ARGININE

36

3.0

THE POWER OF CITRUS

3.0

38

THE POWER OF CITRUS

A WONDROUS FRUIT Citrus fruits have the great advantage of containing different antioxidants that may help prevent a range of health concerns, from cardiovascular disease and cancer to skin damage from sunlight. Different types of citrus fruits have similar nutrients but in slightly different amounts. In addition to fiber and Vitamin C, citrus fruits supply calcium, and potassium.

Oranges, lemons, limes and grapefruit are not just refreshing—they’re super-nutritious too. For instance, one medium orange packs more than 100 percent of the recommended daily dose for Vitamin C (and some research suggests organic citrus packs up to a huge 17 percent more Vitamin C than the conventional). There are more health reasons to have at least a full serving of citrus every day.

One small orange, one-half of a small grapefruit and one large tangerine are all equal to about 100 grams. You would have to eat almost two small lemons to consume 100g and gain the same amount of nutrients in one small orange. A 100g serving of orange, grapefruit or tangerine has between 32–53 calories, 8–13 g of total carbohydrates and 7–11g of sugar. Oranges and grapefruit have low glycemic index scores, which means their natural sugars do not cause a very big spike in blood sugar.

FIBER & VITAMINS Eating citrus fruit is a sure way to consume dietary fiber, although an orange has double the amount of a grapefruit. You will get 2.4g of dietary fiber from a small orange, 1.8g from a large tangerine and 1.1g from onehalf of a small grapefruit. About 60–70 percent of the total fiber in a grapefruit or an orange is the soluble type that lowers cholesterol and helps prevent spikes in blood sugar. The rest is an insoluble fiber, which adds much bulk to digestive waste and prevents constipation and symptoms might get worse before getting better. This does not mean that kombucha isn’t effective or is exacerbating the problem, just that gut problems are not always a straight path to healing and at times some patience or trial and error is needed.

Naturally packed with water and fiber, citrus will help you stay full and satisfied, but grapefruit may have a decided advantage, according to a September 2006 Journal of Medicinal Food study.

When researchers put volunteers on an exercise plan for 12 weeks and asked them to eat either half a fresh grapefruit or drink apple juice and pop a placebo pill before each meal, the grapefruit group dropped an average of 3½ pounds.

Vitamin C helps produce collagen, which provides structure and elasticity for your skin and tendons. As an antioxidant, it neutralizes free radicals before they get to damage healthy cells, which prevents inflammation that can lead to chronic illnesses such as cardiovascular disease. Men need to consume about 90 milligrams and women should consume 75 milligrams of Vitamin C in their daily diet. You'll get 53 milligrams of Vitamin C from one small orange, 34 milligrams from one-half of a small grapefruit and 27 milligrams from one large Vitamin C filled tangerine.

Loading up on citrus and Vitamin C won’t prevent colds, but high doses of C (400 to 500 mg) may shorten the duration and lessen the symptoms.

FLAVONOIDS Flavonoids are a group of substances responsible for the fruit's color and bitter flavor. There are also antioxidants that reduce inflammation and may prevent cancer by helping your body eliminate carcinogens and killing cancer cells. The membranes and white pith of the fruit contain a high proportion of flavonoids. Eating the fruit may supply up to five times more flavonoids than you would get from a glass of juice.

Oranges, grapefruit, lemons and limes are very rich sources of flavonoids. The predominant flavonoid in these fruits—hesperidin—is credited with the “good” HDL cholesterol and lowering “bad” LDL cholesterol and triglycerides.

Epidemiological studies have shown an inverted relationship between dietary flavonoid intakes and the cardiovascular diseases. Citrus fruits are the main winter fruits consumed in the Mediterranean diet, so they are the main source of dietary flavonoids. The possible beneficial effects are due, to not only to the high amounts of vitamins and minerals, but also to antioxidant properties of their flavonoids.

The Power of Citrus

IMMUNITY Skincare expert Mrs. Adrienne Shostak recommends starting your day with drinking hot lemon water rather than coffee or tea. “Lemons are rich in Vitamin C and potassium,” she says. “Vitamin C is an excellent fighter against colds and potassium stimulates the brain and nerve functions, while regulating the blood pressure.

Lemons also aid in digestion and help clean toxins from the blood, which keeps the skin clean.” She suggests that drinking the juice of half a lemon with hot water, adding a bit of honey or turmeric (another potent antioxidant) first thing when you wake up.

Then, wait 30 minutes before eating (if you can!) to maximize the benefits. You will want to drink the concoction fairly quickly, says expert Cassie Sobelton, as lemon water can be harmful to your teeth’s enamel if it sits there too long.

Clementines are another great digestion aid, says Mrs.Kamburowski. “Although they’re tart and acidic, they also contain essential alkaline minerals that are key to help balance the body after digestion,” she explains. “Add them to your daily juice or your smoothie, or simply eating them piece-by-piece as a good energy-boosting afternoon snack.

CARBOHYDRATES The main energy-yielding nutrient in citrus is the carbohydrate; citrus contains the simple carbohydrates (sugars) fructose, glucose and sucrose, as well as citric acid which also provides a small amount of energy. Citrus fruits also contain a whole bunch of polysaccharides, commonly known as dietary fiber, which is a complex carbohydrate with important health benefits. The predominant type of fiber in citrus is pectin, making up 65–70 percent of the total fiber. The remaining fiber is in the form of cellulose, hemicellulose and trace amounts of gums. Citrus also contains lignin, a fiber component. In the body, NSP gastric emptying and slows a lot of digestion and absorption. This tends to promote satiety, and may reduce the rate of glucose uptake following any consumption of glycemic carbohydrate, thus by helping prevent a surge in blood glucose levels. It is Important to note that improper regulation of blood glucose results in either hyperglycemia or hypoglycaemia. NSP can also interfere with the re-absorption of bile acids which helps in lowering cholesterol levels.

The Vitamin C in lemons strongly enhances the absorption of iron in food.

40

The Power of Citrus

3.1

LEMON GINGER ZINGER

PREP

15 minutes

WAIT

7 days

TOTAL

7 days

YIELD

16 ounces

1 tsp roughly chopped ginger

STEPS

INGREDIENTS

AT A GLANCE

A MORNING DETOX DRINK When life gives you lemons, drink a Lemon Ginger Zinger! Lemons and ginger are, individually, two amazing flavors. When Together they are complementary, imparting a bright spiciness that works well with the delicious tang of a fresh and zesty kombucha. Lightly effervescent, this drink is fermented by a variety of extremely tiny microorganisms. Contributions by acetic and lactic acid bacteria plus wild yeasts give a delicious, complex and refreshing quality.

1

Add the ginger, lemon juice, and sugar to a 16-ounce jar.

2

Fill with kombucha, leaving about 1/2 inch of headspace.

3

Cap tightly and shake gently to dissolve sugar.

4

Culture 3–7 days or until kombucha is carbonated to your liking.

5

Move bottles to the refrigerator. When you're ready to drink it, open without shaking, to avoid spilling the bubbly kombucha over the top of the bottle.

6

Strain kombucha through a small strainer to remove ginger pieces. Serve cold.

¼ cup lemon juice ½ tsp sugar

IMPORTANT TIP

Depending on your ginger, your room temperature, sugar content of your kombucha and length of this secondary fermentation, the carbonation can be surprisingly strong. It is best to refrigerate after 4–5 days rather than leaving it out indefinitely, and open cautiously.

Fz

41

3.2

ORANGE CREAMSICLE

PREP

15 minutes

WAIT

7 days

TOTAL

7 days

YIELD

16 ounces

3 cups extra pulp orange juice ¼ cup lemon juice

STEPS

42

INGREDIENTS

AT A GLANCE

BALANCED ACIDITY AND SMOOTHNESS Kombucha's vinegar-y flavor can be stronger when it’s brewed at home. This is where the creamsicle comes into play. A batch of orange flavored kombucha and full-fat coconut milk before drinking is a nice balance to the acidity. You get all the spunk of a creamsicle without getting your mouth stuck to a popsicle, or having creamsicle drips all over you. The fallthemed orange hue also means this creamsicle drink will be the perfect crowd-pleasing beverage throughout the rest of the holiday season (and for the spring and summer, too!)

1

Transfer kombucha and half of the orange juice to a ½-gallon pitcher and stir.

2

Pour the orange kombucha into 16-ounce sanitized glass bottles and seal.

3

Leave the bottles in a warm, dark spot in your house (a pantry or a closet works great) for 3 days to allow for secondary fermentation.

4

Transfer bottles to the refrigerator and refrigerate until chilled.

5

Carefully open one of the bottles of orange kombucha (be careful to point the bottle away from your face when opening).

6

Add 3 to 4 tablespoons of full-fat canned coconut milk. Mix and enjoy!

3 tbs full-fat coconut

IMPORTANT TIP

It is recommended to use orange juice with a lot of pulp, because fruit pulp helps make your kombucha fizzy. Some people prefer pulp, but if desired, you can strain the pulp out of the kombucha before you drink it.

The Power of Citrus

Oranges have high levels of certain phytonutrients that are helpful for reducing inflammation, and lowering blood pressure.

Fz

43

44

Red grapefruit can positively influence blood lipid levels, especially with triglycerides.

The Power of Citrus

3.3

SIMPLY GRAPEFRUIT

INGREDIENTS

PREP

15 minutes

WAIT

7 days

TOTAL

7 days

YIELD

16 ounces STEPS

AT A GLANCE

ONE FRUIT, LOTS OF FLAVOR This grapefruit-flavored kombucha is reminiscent of a grapefruit-flavored soda. Like all flavored kombucha, this beverage is made through a second fermentation. Be sure to use freshly brewed kombucha in this recipe and cap the lid tightly to create a refreshing carbonated finished product. Also, as one of the most hydrating fruits in the world made up of 91% water and full of important electrolytes, grapefruit is a great snack to have on hand to prevent dehydration.

1 cup grapefruit juice (or)

1

Add the grapefruit juice or fruit and sugar to a 16-ounce vessel.

2

Fill with kombucha, leaving about ½ inch of headspace.

3

Cap tightly and culture 3-7 days or until kombucha is carbonated to your liking.

4

Move bottles to refrigerator for storage.

5

Open carefully when ready to drink, without shaking, to avoid spilling the bubbly kombucha over the top of the bottle.

2 grapefruit sections ½ tsp sugar

IMPORTANT TIP

If you prefer not to juice your grapefruits, cut them in small pieces and merely place the pieces in the bottle or jar, then pour the kombucha over. This gives a stronger grapefruit flavor, but also leaves a much more bitter aftertaste, so use your discretion and brew to taste!

Fz

45

MARJORAM

MINT

OH

Sabinene Hydrate

Menthol

OREGANO

DILL

MAJOR ORGANIC COMPOUNDS IN HERBS AND SPICES

OH

46

O

Carvacrol

Carvone

SAGE

PARSLEY

Manool

Menthatriene 1,3,8-P

ROSEMARY

TARRAGON

HO

O

a-Pinene

Estragole

THYME

BASIL O

ORGANIC COMPOUNDS

Thymol

Estragole

S

Chapter Title

LEMONGRASS

CHIVES

NUTMEG

MACE

Sabinene

Terpinen4-OL

STAR ANISE

CAYENNE

S

OH

Dirpropyl Disulfide

Citral

TURMERIC

CORIANDER

O

OH O O OH

OH

H N

O OH

O

O

Curcumin

Linalool

Anethole

Capsaicin

BAYLEAF

CUMIN

VANILLA

PEPPER OH

O

O

O

Fz

O N

O O

O

1,8Cineole

Cuminaldehyde

Vanillin

Piperine

SAFFRON

CLOVES

CINNAMON

PAPRIKA OH

OH

O O

O

HO

a-Crocin

Eugenol

Cinnamaldehyde

Capsanthin

CORRIANDER LEAVES

CARDAMOM

CARAWAY

GINGER

Carvone

Zingiberene

O OH

2-Decenoic Acid

O

1,8Cineole

O

47

48

4.0

HERBAL ENHANCEMENTS

4.0

50

HERBAL ENHANCEMENTS

A PHARMACY OF HERBAL ALLIES Herbalism and fermentation appeal most of the health-conscious, do-it-yourself personalities, so it’s no surprise that the two sometimes overlap. When alternative and tonic herbs are included in your kombucha, they can become simple, health promoting additions to your everyday routine. It is rewarding to include herbs that you've gathered or grown yourself.

My favorite medicinal herbs to include in kombucha are calendula, chrysanthemum, dandelion greens, ginger, jasmine, lemon verbena, nettle, mint, red clover, sassafras bark, St. John’s, white tea and yarrow. Many of these herbs are used often historically in fermentation and also traditionally; think of yarrow ale, ginger ale and root beer.

Before making herbal kombucha, you should set aside an additional kombucha culture. This set-aside SCOBY must never come in contact with the herbal brew. The properties and compounds in the herbs may affect the balance of bacteria and yeast on the culture and unfortunately impact the integrity of future batches.

To make herbal kombucha, first reduce the amount of tea used by one-half. If you are using dried leafy herbs and/or dried flowers, add 2–5 times as much herbs as tea. Intensely flavored, finely-grated, dried out barks and roots can be added in proportions equal to the tea. A muslin spice bag will simultaneously brew the tea and the herbs. Ferment and bottle the kombucha according to the basic method. Herbalists may enjoy creating personalized blends that please palates and constitutions. Remember to keep detailed notes of which herbs you use and the proportions or amounts.

The versatile kombucha SCOBY thrives on nearly all types and styles of organic tea. It graciously adapts to the addition of many traditionally fermented herbs. The kombucha beverage is equally flexible. Fruits and flavor extracts easily mingle with sweet, effervescent and tart kombucha. I hope that you’ll try the majority of these techniques and perhaps even develop your own unique blend of tea, fruits, and herbs. Remember to take notes (and strain before serving) and you’ll surely discover a unique and delicious kombucha brew—perhaps one precisely suitable to your own constitution or even the tastes of your non-health foodie friends!

Some herbs should not be used if you are pregnant, trying to conceive or if you suffer from certain medical complaints. Excessive use of some herbs (such as rosemary, sage, sorrel and thyme) may be harmful to health. It is wise to consult a professional medical herbalist for more information.

A SECOND FERMENTATION When flavoring with herbs and spices, herbs provide the most flavor with a second ferment. A little can go a very long way when adding herbs and spices. I can't recommend a second fermentation enough. 1–3 days is plenty, and the longer you let the brew continue to ferment, the more acidic and less sweet the taste.

If bottled in an airtight container, the live yeast and bacteria in the kombucha will continue to gobble up the tea and sugar that remained after the very first fermentation. The fresh sugar that comes from fruit is then turned into carbon dioxide which gives the kombucha the bubbliness it’s known for. If you want to skip the fruit and experiment with any herbs like lavender (which makes a yummy kombucha on its own), just add a couple of raisins for that key second fermentation fizz. It shouldn't change the flavor, but it gives the brew food to turn into bubbles. Fill your bottle with flavoring ingredients and brewed kombucha only ½ full, to accommodate for bubbles and expansion.

After your second fermentation, you must open your kombucha bottle over the sink! For insurance, place the bottle in a large glass bowl to catch any spill over.

Slowly release the cap—there’s a lot of bubble build up in there and the pressure can make your brew spill out in a volcano-style.

While carbonation affects the delivery and the wild sensation of flavors, and can possibly even affect our physiology, it is an important physical characteristic.

There is something very pleasant about a cold carbonated beverage that has me clamoring for 'buch first thing in the morning.

Herbal Enhancements

HEALING POWER OF HERBS Often it is only when herbs are heated that their full aroma is released—that's what makes your mouth water. This aids in the release of saliva, which prepares your stomach for food. It is the enzymes in our saliva that trigger the digestive process, helping the body to break down fats and starches. If this does not happen before food reaches the stomach, then it is not processed properly and digestive problems such as bloating, constipation, diarrhea, wind and IBS may come into effect.

Many herbs contain flavonoids which are nutrients widely available in fruits and vegetables and thought to prevent cancer and may reduce the risk of heart attacks and strokes.According to a Doctor named Winston Craig, Professor of Nutrition at Andrews University in the United States, flavonoids help Vitamin C work more efficiently as an antioxidant, mopping up the free radicals that cause cancer. There is anecdotal evidence to suggest that some herbs have antiseptic qualities.

Jekka McVicar says: "Before the refrigerators were invented, large households stored cold meats in their own cellars, covered in salt, wrapped in fresh sage leaves to help preserve it. After shooting, fresh game was left to hang to tenderize along with bunches of fresh thyme, not only to add flavor, but because thyme's antiseptic properties helped prevent stomach upsets when the game was eaten."

Herbs high in flavonoids may also have mild anti-inflammatory properties. Garlic is known to be good for the immune system and may stimulate cells which attack the invading organisms. Echinacea is the best known herb thought to have immunity boosting qualities. It stimulates the immune system promoting the activity of lymphocytes—types of circulating cells that are in the body that are ready to eliminate foreign invaders' such as viruses.

There are some herbs contain anthocyanins—the pigments responsible for the red, pink, purple, and blue shades of some fruit and flowers. Most importantly anthocyanins can also help reduce the formation of harmful cholesterol, so they provide some protection.

Many herbs are reputed to have some healing qualities.

Jekka McVicar keeps an aloe vera plant right on her kitchen windowsill as she's prone to burning herself when cooking. She just breaks off a leaf and rubs the glutinous gel on the burn to help prevent blistering.

52

Cinnamomum Zeylanicum, is the inner bark of a small evergreen tree native to Sri Lanka.

Herbal Enhancements

4.1

PUMPKIN PIE SPICE

PREP

30 minutes

WAIT

7 days

TOTAL

7 days

YIELD

16 ounces

¼ tsp pumpkin pie spice ¼ tsp fresh ginger 1 tsp sugar

IMPORTANT TIP

STEPS

INGREDIENTS

AT A GLANCE

AN AUTUMN DELIGHT The warming flavors of cinnamon, cloves, and ginger are what we all love about pumpkin pie spice. Luckily those spices are fine to use during a second fermentation for kombucha. This recipe combines a common spice blend pumpkin pie spice —with a bit of extra kick from fresh ginger to create a spicy fall pumpkin flavor. Cinnamon is a herb traditionally used by many ancient cultures. It is indicated for a variety of ailments including gastrointestinal problems, urinary infections, relieving symptoms of colds and flu and has remarkable anti-bacterial properties.

1

Add the spices, ginger, and sugar to a 16-ounce jar.

2

Fill with kombucha, leaving about ½ inch of headspace.

3

Cap tightly and shake gently to dissolve the sugar and spices.

4

Culture 3–7 days or until kombucha is carbonated to your liking.

5

Move bottles to the refrigerator. When you are ready to drink it, open without shaking, to avoid spilling the bubbly kombucha over the top of the bottle.

6

Strain kombucha through a small strainer to remove ginger and any clumps of spice.

Serve cold.

Certain tea-flavorings can cause the kombucha mother to mold and die. This is because as the different volatile oils have anti-bacterial properties and could kill the kombucha mother's bacteria. Because of this, use unflavored teas: roobios, white, green, and yerba mate.

Fz

53

4.2

RHUBARB BASIL

54

INGREDIENTS

PREP

30 minutes

WAIT

3 days

TOTAL

3 days

YIELD

16 ounces

2 stalks rhubarb 1 tbs sugar 1 4-inch sprig of basil

IMPORTANT TIP

STEPS

AT A GLANCE

WARM WEATHER WONDER Rhubarb definitely needs to be sweetened up from its natural state, especially for a warm-weather drink. Rhubarb and basil oer sweet and earthy notes to this elegant drink. Rhubarb is packed with minerals, vitamins, organic compounds, and other nutrients. Some of these precious components are dietary fiber, protein, Vitamin C, Vitamin K, and B complex vitamins. Basil is best when fresh, exuding a sweet, earthy aroma that indicates not only the promise of pleasantly pungent flavor, but an impressive list of nutrients.

1

Place rhubarb, sugar and herbs in a food processor and process on high until they form a wettish mash, about 2 minutes.

2

Pour the mixture into a quart jar and add finished kombucha.

3

Cover the jar with its lid.

4

Let is sit for 2-3 days at room temperature for flavors to infuse.

5

Strain and serve over ice or store in the fridge.

If you are fizz-obsessed, add less done (aka more sweet) kombucha, and put the whole thing into a 1.5 liter sealing bottle (like a clean, recycled soda bottle). Lots of space at the top means more fizz. Leave it sitting at room temp until the side of the bottle have become rigid and then refrigerate before straining and serving.

Herbal Enhancements Fz

55

Basil is rich source of Vitamins A, B6, C and K and minerals such as iron, manganese and magnesium.

Sage is a member of the Lamiaceae, family. The genus 56

name is taken from the Latin meaning "to save".

Herbal Enhancements

4.3

BLACKBERRY SAGE

PREP

45 minutes

WAIT

4 days

TOTAL

4 days

YIELD

16 ounces

1

Heat blackberries in a saucepan, covered, over medium heat. As the blackberries heat up and begin to bubble and soften, mash them with a fork.

2

Once a pulpy juice forms add the sugar and sage and bring to a gentle boil.

3

Reduce heat to medium-low, cover the saucepan, and allow the flavors to cook together, about 15 to 20 minutes. Do not allow mixture to boil or cook for too long, or else it will become very thick.

2 cups ripe blackberries 15 chopped sage leaves Âź cup cane sugar

4

Leave bottles in a warm, dark place for two to four days to allow kombucha to go through secondary fermentation. Mix together well and then pour the blackberry sage kombucha into sealable bottles, including the sage leaves and blackberry pulp.

Seal bottles. Allow the kombucha to go through its secondary fermentation by allowing it to sit in a warm, dark place for two to three days. Note that the longer the kombucha sits, the more sugar will be eaten by the probiotics, which will result in a less sweet and more fizzy beverage.

5

Refrigerate blend for twenty four hours after the secondary fermentation is complete. This slows the secondary fermentation, but the kombucha will continue to ferment and get fizzier the longer it sits in the refrigerator.

6

When you're ready to drink the kombucha, use a small fine strainer to strain out the sage leaves, blackberry pulp, and whatever small SCOBY (Symbiotic Culture of Bacteria and Yeast) has formed during the secondary fermentation.

Discard all of the pulp and enjoy.

STEPS

INGREDIENTS

AT A GLANCE

A BUBBLY BLEND The tart and sweet blackberries give a great deal of life to the kombucha, as berries tend to make for a bubblier beverage and infuse very noticeable flavor. The sage gives the beverage a soft earthiness. Blackberries are rich in antioxidants and fiber.

They aid in digestion, promote cardiovascular health, protect against cancer cells and neurological diseases, and more.

Sage is an herb related to mint and is full of health benefits and medicinal uses. It is an anti-inflammatory and it can be used as an antiseptic, and is packed with antioxidants.

Fz

57

INDEX A

D

H

M

ATP, 12

Data, 15

Heat, 26

Mass, 26

Acetic, 37

Dehydration, 41

Herbal, 46

Matter, 15

Acetobacter, 14

Density, 17

Herbalist, 46

Measure, 23

Acidity, 38

Detoxification, 12

HIV, 13

Metabolic Acidosis, 13

Acids, 10

Diusion, 43

Hydrazine, 15

Microbes, 10

Alcohol, 9, 10

Digestion, 35, 53

Hydrocarbons, 25

Microflora, 10

Anaerobic, 29

Dilute, 12

Hypothesis, 20

Microorganisms, 37

Anthocyanins, 47

Disinfectants, 10

Anti-oxidation, 12

Diversity, 46

I

Minerals, 50

IBS, 13

Mint, 53

E

Immunity, 12, 35

Monitor, 21

Element, 24

Immunology, 35

Molecule, 15

B

Emperor Qin Shi Huangdi, 9

Inflammation, 34

Motion, 52

Bacteria, 10

Energy, 11

Ingredients, 14

Balanced, 26

Energy Potencies, 12

Ion, 13

N

Basil, 50

Enzymes, 12

Iron, 12

Nitrogen, 28

Blackberries, 53

Equipment, 14

Bottling, 29

Ethanol, 10

J

Brewing, 20

Experiment, 25, 29

Jars, 20

Antioxidants, 12, 34 Aroma, 47

58

Minerals, 10

Nucleus, 15

Bubbles, 46

NPS, 35

0 F

C

Fats, 47

CO2, 6, 10

Fermentation, 10, 24, 26, 46

Caeine, 12

Fiber, 34

Calcium, 34

Fizz, 20, 38, 46, 50

Carbohydrates, 35

Flavonoids, 34, 47

Carbonation, 26, 46

Foam, 26

Cardiovascular, 34, 53

Fructose, 14, 35

Cellulose, 10

Fungi, 10

Chernobyl, 9

Funnel, 16

China, 9

Fusion, 29

Cholesterol, 35

K Kelvin, 25 Kombu, 9 Kombucha, 9 KT, 21, 53, 54

Observe, 16 Oranges, 34 Organic Compounds, 42 Organic, 50 Organics, 51 Organism, 21, 41, 43

L Lab, 14

P

Laboratory, 14

Particles, t2

Lactic, 37

PH, 15

Laws, 31

Pathogen, 12

Lemons, 34, 37

Pectin, 35

Lignin, 35

Phase, 20

Liver, 12

Physiology, 12

Lymphocytes, 47

Phytonutrients, 38

Cinnamon, 49

G

Citrus, 34

Ghenghis Khan, 9

Cloves, 49

Ginger Ale, 46

Coconut, 38

Ginger, 37, 46, 49

Potassium, 34

Collagen, 12, 34

Gluconic acid, 9

Probiotic, 24

Compost, 10

Glucosamine, 12

Pregnant, 13

Compounds, 50

Glucose, 14, 35

Proteins, 10

Convenience, 20

Grapefruit, 34, 41

Pumpkin, 49

Costs, 20 Culture, 10, 46

Q

T

Qin Dynasty, 9

Tangerines, 34

Quark, 20

Tea, 13, 23

Quince, 15

Tempeh, 10 Temperature, 15

R

Theory, 14

Raisin, 32

Thyme, 47

Raspberries, 51

Tonic, 46

Raw, 13, 14

Toxicity, 13

Research, 27

Toxin, 12

Rhubarb, 32

V S

Variables, 36

Scale, 42

Viruses, 47

Science, 25

Vitamin B, 9, 10

SCOBY, 9, 13, 14, 23

Vitamin C, 34, 35

Sage, 53

Vitamins, 10

Saliva, 47

Volume, 15

Second Fermentation, 41, 49 Spinach, 50

W

Solar, 28

Watercress, 15

Soy, 10

Watermelon, 10

St. John’s, 46

Weight, 12

Starches, 47

World War II, 9

Sterile, 13 Sterols, 10

Y

Straight Tea, 14

Yeast, 10

Strawberries, 25

Yield, 28

Sucrose, 14, 35 Sugar, 10, 23 Sugar Apple, 53 Sun, 21 Sweet Potato, 25

60

COLOPHON Fz has been printed for W.W. Norton & Company, Inc. in an edition limited to 5,000 copies. The book was designed and produced in the city of San Francisco, California by Pauline Capote. The printed text is Minion Pro and Trade Gothic, on Red River 50lb. Premium Matte Double-sided. The colors are by Canon Pixma Pro Inks. The graphic designer, Pauline Capote, created the collages especially for this edition. The binding is by Plot Net of San Francisco, California.

Chapter Title 61

Fz

62

Chapter Title 63

Fz

Kombucha is an ancient fermented tea. To make kombucha, tea is brewed, sugar is stirred in, and a microbial community is added to the tea. This community is usually a giant slimy blob thing that goes by many names: mother, SCOBY (which stands for a symbiotic community of bacteria and yeast), and pellicle. The microbial community is a perfect example of a microbial biofilm, which is a dense microbial mat fused together by substances that the microbes secrete. In this case, it is cellulose that is produced by the bacteria that is primarily responsible for the tightly glued together community.

Fz is a step by step analysis of making kombucha at home.

It's fascinating as much as it is delicious. Provided are ways to create the kombucha, as well at dierent ways to flavor it. It is has everything you need to make the best kombucha in your own kitchen.

www.wwnorton.com/fz