The Ultimate Gut Health Guide

7/24/2019 The Ultimate Gut Health Guide

1/21


2/21

The Ultimate Gut Health Guide 2

Meet Your Gut 3


Border Patrol 4

Leaky Gut Leads to Lousy Health 4

How to Revive Your Gut Flora 5

Why Fermented Foods? 5

Fermented Food #1: Kefir 7

Kefir 8

How to Activate Your Milk Kefir Grains 9

Coconut Milk Kefir 10

Goats Milk Kefir 11

Water Kefir 12

Optional Flavoring 13

Fermented Food #2: Kombucha 15

Kombucha 16

Fermented Food #3: Sauerkraut 19

Sauerkraut 20

Table of Contents


3/21


The Ultimate Gut Health Guide

The Total Wellness Cleanse is a food-based program that will

help purify your body of toxic build-up so that you can regain

your natural vitality. As a result, youll find it easier to lose weight,

have more energy, and maintain healthier eating habits for a

longer period of time.

However, since developing our cleanse Ive been continuously

reminded of the importance of gut health on all aspects of

our health. As such Ive put together this report to give you a

better understanding of whats going on your gut and how you

can improve your gut health with 3 at-home easy-to-make

fermented foods/drinks.

As youll discover in a moment, fermented foods are the holy

grail (I believe) of incredible health since they are the ultimate

source of good bacteria (probiotics).

Meet Your GutOur gut is home to approximately 100 trillion microorganisms.

In fact, the human gut contains 10 times more bacteria than all

the human cells in the entire body, with over 400 known diverse

bacterial species. You could almost think of yourself as just 10%

human and 90% bacteria if that helps.

But only recently have we begun to understand the extent of

the gut floras role in human health and disease. Among other

things, the gut flora promotes normal gastrointestinal function,

provides protection from infection, regulates metabolism and

comprises about 80% of our immune system.

Dysbiosis (or an imbalanced gut flora) has been linked to

diseases ranging from autism and depression to autoimmune

conditions like Hashimotos, inflammatory bowel disease and

type 1 diabetes.

Unfortunately, several features of the modern lifestyle directly

contribute to unhealthy gut flora:

Antibiotics and other medications like birth control and

NSAIDs

Diets high in refined carbohydrates, sugar and processed

foods

Diets low in fermentable fibers

Dietary toxins like wheat (gluten) and rancid seed oils that

cause leaky gut

Chronic stress

Chronic infections

Antibiotics are particularly harmful to the gut flora. Recent

studies have shown that antibiotic use causes a profound and

rapid loss of diversity and a shift in the composition of the gut

flora. This diversity is not recovered after antibiotic use without

intervention.

We also know that infants that arent breast-fed and are born to

mothers with bad gut flora are more likely to develop unhealthy

gut bacteria, and that these early differences in gut flora may

predict overweight, diabetes, eczema/psoriasis, depression and

other health problems in the future.

Needless to say, your health depends on the health of your gut.


4/21


Border PatrolHeres something important to remember: your gastrointestinal

(GI) tract is actually outside of your body? The GI tract is a hollow

tube that passes from the mouth to the anus. Anything that goes

in the mouth and isnt digested will pass right out the other end.

This is, in fact, one of the most important functions of the gut: to

prevent foreign substances from entering the body.

But when the intestinal barrier becomes permeable (i.e. leaky

gut syndrome), large protein molecules escape into the

bloodstream. Since these proteins dont belong outside of the

gut, the body mounts an immune response and attacks them.

Studies show that these attacks play a role in the development

of autoimmune diseases like Hashimotos and type 1 diabetes,

among others.

Research into leaky gut (or intestinal permeability) reveals that

the intestinal barrier in large part determines whether we tolerate

or react to toxic substances we ingest from the environment.

The breach of the intestinal barrier (which is only possible with a

leaky gut) by food toxins like gluten and chemicals like arsenic

or BPA causes an immune response, which affects not only the

gut itself, but also other organs and tissues. These include the

skeletal system, the pancreas, the kidney, the liver and the brain.

This is a crucial point to understand: you dont have to have gut

symptoms to have a leaky gut. Leaky gut can manifest as skin

problems like eczema or psoriasis, heart failure, autoimmune

conditions affecting the thyroid (Hashimotos) or joints

(rheumatoid arthritis), mental illness, autism spectrum disorder,

depression and more.

Researchers have identified a protein called zonulin that increases

intestinal permeability in humans and other animals. This led

to a search of the medical literature for illnesses characterized

by increased intestinal permeability (leaky gut). In fact, almost

all autoimmune conditions exhibit abnormally high levels of

zonulin and a leaky gut. In fact, researchers have found that they

can induce type 1 diabetes almost immediately in animals by

exposing them to zonulin.

One of the main reasons we exclude wheat and glutenous grains

from our cleanse is is that they contain a protein called gliadin,

which has been shown to increase zonulin production and thus

directly contribute to leaky gut.

Leaky Gut Leads to Lousy HealthLeaky gut and bad gut flora are common because of our modern

lifestyle and poor food choices. If you have a leaky gut, you probably

have bad gut flora, and vice versa. And when your gut flora and

gut barrier are impaired, your body will have increased levels of

inflammation a common trait in almost all chronic disease.

And while leaky gut and bad gut flora may manifest as digestive

trouble, in many people it does not. Instead it shows up as

problems as diverse as heart failure, depression, brain fog,

eczema/psoriasis and other skin conditions, metabolic problems

like obesity and diabetes and allergies, asthma and other

autoimmune diseases.

To adequately address these conditions, you must rebuild healthy

gut flora and restore the integrity of your intestinal barrier. This


5/21


is especially true if you have any kind of autoimmune disease,

whether you experience digestive issues or not.

How to Revive Your Gut FloraThe most obvious first step in maintaining a healthy gut is to

avoid all of the things I listed above that destroy gut flora and

damage the intestinal barrier. But of course thats not always

possible, especially in the case of chronic stress and infections.

Nor did we have any control over whether we were breast-fed

or whether our mothers had healthy guts when they gave birth

to us.

If youve been exposed to some of these factors, there are still

steps you can take to restore your gut flora:

Remove all food toxins from your diet

Eat plenty of fermentable fibers (starches like sweet

potato, yam, yucca, etc.)

Eat fermented foods like kefir, yogurt, sauerkraut, kim chi,

etc., and/or take a high-quality, multi-species probiotic

Treat any intestinal pathogens (such as parasites) thatmay be present

Take steps to manage your stress

The good news is that you will be addressing almost all of these

areas within our Total Wellness Cleanse program. However,

because we didnt devote as much attention to fermented foods,

and considering their importance, this guide will bridge that gap.

Why Fermented Foods?The old adage you are what you eat has never been truer than

it is today, and its precisely the reason why so many of us are

suffering were filling ourselves with so much crap! Its time to

turn back the tide.

Fermented foods are important because theyre a powerful

way for you to reinvigorate the health of your gut. In doing so,

youre potentially eliminating the root cause of so many health

problems you currently face or could face down the road.

Repopulating your gut with friendly, healthy bacteria is one of

the most powerful things you can do for yourself and your family,

and to be frank, preparing fermented foods is ridiculously cheap.Its certainly less expensive than most probiotic supplements.

By following the guidelines in this guide, youll quickly become

accustomed to always having fermented foods in your fridge and

on your plate. In fact, Id wager money that in no time at all, youll

be a mad scientist of sorts, concocting all sorts of fermented

delights in your own home. Youll be amazed at what you can

create, and how good it will make you feel.

There are four health properties that fermented foods possess

that you should know about:

They add beneficial bacteria to our gut and promote the

growth of intestinal microflora.

When food ferments, lactic microbial organisms start to

spontaneously emerge from the food. In this acidic state,

bacteria that would normally cause food spoilage die off,

allowing your fermenting food to remain stored for extensive


6/21


periods of time and remain edible. This transformation leaves

only the beneficial bacteria that are so good to your gut.

These include various strains of lactobacillus, streptococcus,

and bifidobacterium.

They provide and create B vitamins upon digestion.

You can find B vitamins in foods such as spinach, eggs and

many types of peas and beans, but theyre especially abundant

in fermented foods, forming as the healthy microbes that are

present begin to mature. As if that wasnt fantastic enough,

these microbial cultures, once present in the gut, spur on the

body to naturally produce its own stock of B vitamins.

They reduce the amount of inflammation in the body.

Fermented foods are strong weapons in the fight against

inflammation due to their ability to help rebuild your immune

system, thus reducing the strength of the minor infections

that keep the inflammation in your body at a sustained level.

Furthermore, the beneficial bacteria that find their way into

your gut through fermented foods are able to displace and

destroy the microscopic, harmful bacteria that your body

may constantly be at war with, a fight that makes you moresusceptible to diseases of all sorts.

They aid in protein absorption and the delivery and creation

of amino acids.

One of the great benefits of fermented foods is that they are

pre-digested, meaning our body doesnt have to expend

any energy breaking them down to unlock the goodness

contained within. For people who may have a compromised

digestive system, digesting proteins can be problematic as

their microflora are not diverse or strong enough to break

down the proteins they eat in order to receive the amino acids

they need. For these people, fermented foods are a godsend

as they allow them to absorb protein, and ultimately amino

acids as well as other nutrients - very, very easily. Even if

your digestion is functioning pretty well, fermented foods stillprovide the benefit of sparing your body the energy intensive

task of extracting amino acids from your meals.

With these benefits in mind, lets jump into the 3 fermented

foods/drinks were going to look at making kefir, kombucha,

and sauerkraut.

Dont worry, making these fermented foods/drinks is way easier

than you think.


7/21The Ultimate Gut Health Guide 7

Fermented Food #1: KefirKefir means feel good in Turkish. Kefir is a probiotic beverage made with either kefir grains

or a powdered kefir starter culture. Kefir grains eat the sugar in a food, leaving behind a more

nutritious dish because of the lactic acid and beneficial bacteria it adds.


8/21

Fermented Food #1: Kefir


KefirThere are two types of grains: milk kefir grains and water kefir

grains. Milk (dairy) kefir grains can be used with cow milk, goat

milk or coconut milk. Water kefir grains can be used with sugar

water, juice or coconut water. Kefir grains consist of bacteria and

yeast existing in a symbiotic relationship. The term kefir grains

describes the look of the culture only. Kefir grains contain no

actual grains such as wheat, rye, etc

In many cases, a kefir powder starter kit can also be used.

However, you should be aware of the 3 primary differences

between milk kefir grains and powdered milk kefir starter:

Kefir grains have a larger number of probiotics (30 ormore) than the powdered starter culture (about 6).

With proper care, kefir grains can be used for many years

to make kefir. Powdered starter culture can be reused for

a number of batches. (A small amount of each batch is

used to culture the next batch.)

Powdered kefir starter culture has a smaller initial

investment cost than do kefir grains but both are still

much much cheaper than most supplements.

Since we dont recommend making cows milk a regular staple in

your diet, you might try water kefir, coconut kefir, or even goats

milk kefir. However, keep in mind that milk kefir grains will usually

need to return to regular cows milk to be replenished. And even

if you do choose to make cows milk kefir, understand that the

fermentation makes it much more beneficial to your health (than

regular milk).

With that said, heres what youll need to start making kefir:

Milk kefir grains or powdered milk kefir starter culture.

Milk: We recommend using coconut or goats milk (both

organic) or organic milk on occasion.

A glass container such as a canning jar.

A cloth or coffee filter secured with a tight rubber band

(to keep the bugs out!) to cover the jar while the kefir is

culturing.

A non-metal spoon to stir the kefir

A lid for the jar once the kefir is finished culturing

A strainer to remove the kefir grains once the kefir is

finished culturing:

Now that were ready to rock and roll, lets start by looking at

how to make coconut milk kefir. But before we do so, youll first

need to know how to activate the dehydrated milk kefir grains.

Heres a quick run down

kefir


9/21



How to Activate Your Milk Kefir Grains

Equipment

One pint (473 ml) or quart size (946 ml) glass jar

A plastic or wood stirring utensil

A breathable cover for the jar such as a tight-weave towel,

paper towel, or paper coffee filter

A rubber band to secure the cover to the jar

A fine mesh strainer (plastic or stainless steel) for

removing the kefir grains from the finished kefir

Ingredients

One packet dehydrated milk kefir grains

Fresh Cow or Goat Milk. (Do not use coconut, soy,

nut milk, or any alternative varieties of milk. If using

pasteurized milk, do not use milk that is close to the use

by date).

When working with kefir grains, it is important not to introduce

competing bacteria to the process. Be sure to wash and rinse

your hands well prior to working with the milk or the kefir grains.

Also be sure to thoroughly clean and rinse the container and all

utensils that will come in contact with the grains. Beware soap

and food residue the dishwasher may have missed. When in

doubt, give everything an extra rinse. The brewing vessel can

be cleaned with regular soap and hot water (rinse several times

very well) or with vinegar.

Activating the Kefir Grains

1.Place the dehydrated kefir grain in one cup of fresh milk

and leave in a partially sealed container for 24 hours atroom temperature.

2.Each day, strain the grain from the milk and add the kefir

grains to fresh milk.

3.Choose a safe spot. An ideal culturing spot should be

relatively warm but not excessively so. Temperatures

between 70 F and 80 F are ideal. An ideal spot for

making Kefir should be out of direct sunlight. Indirect light

or darkness is neither favorable nor problematic. Be surethe spot has reasonably good airflow as access to oxygen

benefits the fermentation process.

4.Within 4-7 days, the 24-hour milk batch will begin to smell

sour but clean. Eventually the milk will start to coagulate

(kefir) within 24-hours.

NOTE: The first few days may yield an overgrowth of yeast or a layer or

froth or foam on the surface of the milk. Within 5-7 days, the bacterial

balance should stabilize and the kefir will begin to smell clean, sourand possibly of fresh yeast. Under some circumstances, the kefir grains

may take 2-4 weeks to start to making kefir. Please be patient during

this process. Once the milk is reliably turning to pleasant tasting and

pleasant smelling kefir within 24-48 hours, your kefir grains are ready

to generate regular batches of kefir.

Now, your milk kefir grains are set to go (and youll never have to

do that activation process ever again).


10/21



Coconut Milk KefirFor those of us who wish to avoid dairy, or just as a tasty change

from regular milk kefir, coconut milk kefir is a great alternative.

Ingredients

Milk kefir grains

Coconut milk (avoid brands with additives and sweeteners as

they can be hard on the kefir grains)

Instructions

1.To make coconut kefir, simply place the activated milk

kefir grains in coconut milk, give the coconut milk a quickstir with a non-metal spoon, cover loosely (a towel works

great), and allow the coconut kefir to culture on the counter

for 12 to 24 hours.

2.After 12 hours, check the coconut kefir every few hours

(as possible) so you can remove the kefir grains once the

coconut kefir reaches the desired consistency. If your home

is on the cool side, it can take a few hours longer for the

milk kefir to culture.

NOTE: Milk kefir grains can be cultured in coconut milk regularly but

should be allowed to culture in cow or goat milk for 24 hours once

every few batches to revitalize.

Ideas for Using Coconut Milk Kefir

Use in place of sour cream in a recipe or as topping to

your favorite recipe.

Sweeten the coconut kefir and add it as a topping to fruit

or your favorite dessert.

Use as a base for your favorite smoothie.

Use as a base for making coconut milk ice cream.

Use in almost any recipe calling for yogurt, kefir, or

buttermilk (will add a coconut flavor; may need to thin out

the kefir with a bit of water).

Just eat with a spoon like yogurt (particularly when cold,

as coconut milk kefir can be quite thick) thats I enjoy

most


11/21



Goats Milk KefirIf you cant tolerate cows milk or choose not to drink it, then

thats ok. You might be better off with goats milk. First of all

goats milk contains less casein than cows milk, which can

make it easier to digest for some people. Second, goats milk

is naturally homogenized, meaning the cream will not separate

during the kefiring process.

Either way, the end result (taste-wise) is pretty much the same.

Instructions

The procedure is almost identical to making cow kefir.

1.Place your kefir grains in a quart (473 ml) jar. Cover with

milk, stir with a wooden utensil, and place a loosely-fitting

lid on top. Allow to culture in a warm place for 12-24 hours,

or until desired thickness and flavor are achieved.

2.Strain milk through a plastic strainer and retrieve kefir

grains.

3.Refrigerate kefir and use kefir grains to make a new batch

of kefir.

Storing Your Milk Kefir Grains

If you ever have to slow the use of your kefir grains or are

traveling for a period of time, then simply put the kefir grainsin the fresh milk, place a tight lid on the container and place

it in the refrigerator. The cold will greatly retard the culturing

process, and they can keep this way for up to several weeks.


12/21



Water KefirWater kefir is not only easy to make, it is a delicious, probiotic-

rich, dairy-free beverage your whole family will enjoy. Water kefir

is a beverage made from sugar water, juice, or coconut water.

Water kefir is made using water kefir grains generally contain

over 450 strains of beneficial yeast and bacteria! With proper

care, they can typically be re-cultured indefinitely making a new

batch of water kefir every 24 to 48 hours.

Supplies for Making Water Kefir:

Water Kefir Grains

1/4 cup sugar per quart (473 ml) of water (white sugaris best; avoid honey as its anti-bacterial properties will

inhibit proper fermentation)

Water (non-chlorinated, non-fluoridated).

If using water filtered through a carbon activated filter or

reverse osmosis water be sure add some mineral drops

to the water to improve its mineral content.

If using tap water, remove the chlorine prior to making

water kefir either by boiling the water and allowing it tocool.

One glass jar: quart to half-gallon size

One plastic or wood stirring utensil

One towel or paper coffee filter to use as a covering for

the jar

A fine mesh strainer (plastic or stainless steel) for

removing the kefir grains from the finished kefir

Please note, if your water kefir grains are in a dehydrated state,

then follow these guidelines to activate them:

Activating Water Kefir Grains

1.Dissolve 4 to 6 tablespoons of sugar in 4 cups warm to hot

water (allow the water to cool to room temperature before

proceeding to the next step).

2.Place the dehydrated kefir grains in the water and cover

with a towel or coffee filter secured with a rubber band.

3.Allow the mixture to sit for 3-4 days until the grains are

plump.

4.Once the grains are rehydrated, you are then ready to make

your water kefir (see instructions below)

Making Water Kefir

To make a quart (973 ml) of water kefir follow these steps:

1.Dissolve 1/4 cup sugar in a small amount of hot water. Add

enough cool water to almost fill the jar leaving 1 to 2 inches

of headspace.

2.When the water has cooled to room temperature, add the

kefir grains.

3.Cover the jar tightly with a towel and rubber band (to keep

out fruit flies and ants) and allow the kefir to culture for 24

to 48 hours (but no longer than 72 hours)

4.Once the kefir has cultured for the desired period of time,

strain off the finished liquid into a separate container.

5.Add the grains to a new batch of sugar water and proceed

with your next batch.


13/21



Optional FlavoringFermented water kefir tastes a like sweet coconut water. If youd

like flavor your water kefir (see recipe ideas below), you can do

so after the first fermentation (above) and then allow flavored

kefir to go through a second fermentation. To do so, simply add

flavoring to the kefir youve just strained from the grains, and

cover the kefir with a tight lid. Let the flavored kefir sit at room

temperature for another couple of days. Finished water kefir does

not require refrigeration, but can be refrigerated if you desire a

cold beverage.

The following recipes are courtesy of CulturesforHealth.com

Water Kefir Lemonade

Make water kefir and remove the kefir grains. Add 1/4 cup lemon

juice to each quart of water kefir. Serve cold.

Orange Zest Water Kefir

Add the kefir grains and several strips of organic orange zest

(not the juice) to a standard batch of sugar water. It is important

to use an organic orange to avoid exposing the kefir grains to

pesticides. Allow the water kefir grains to culture 24 to 48 hours.

Remove and discard the orange zest. Remove the kefir grains

and serve the kefir cold.

Cream Soda Water Kefir

Make water kefir and remove the kefir grains. Add 2 to 3 teaspoons

quality vanilla extract per quart of water kefir.

Blueberry-Pomegranate Water Kefir

Make water kefir and remove the kefir grains. Add 1/2 cup

blueberry-pomegranate juice per quart of water kefir. Serve cold.Variation: Use cherry juice or your favorite juice flavor.

Raspberry Juice Water Kefir

Add kefir grains to 1 to 2 quarts of organic raspberry juice. Allow

the juice to culture for 24 to 48 hours. Please note, a longer

fermentation period will yield a higher alcohol content due to

the amount of sugar in the juice.

Fruit Flavored Water Kefir

Make water kefir and remove the kefir grains. Add fresh or dried

fruit to the water kefir. If using fresh fruit, change the fruit out

every 24 hours; dried fruit can be changed out as infrequently

as once a week. Allow the fruit and kefir to sit for 1 to 7 days.

Remove and discard the fruit.

Grape Juice Water Kefir

Add kefir grains to 1 to 2 quarts of organic grape juice. Allow

the juice to culture for 24 to 48 hours. Please note: a longer

fermentation period will yield a higher alcohol content due to

the amount of sugar in the juice.

Water Kefir Soda

Make water kefir and remove the kefir grains. Combine four parts

water kefir and one part fruit juice in a truly air-tight bottle. Allow

the mixture to sit for several days at room temperature before


14/21



refrigerating. Adding the juice continues to feed the live yeast

and bacteria in the water kefir (even though the kefir grains

themselves have been removed). This process creates gas and

normally some level of carbonation. Use caution when opening

the bottle!

Coconut Water Kefir

Add the kefir grains to 1 to 2 quarts coconut water. Allow the

mixture to culture for 24 to 48 hours before removing the kefir

grains.

Common Water Kefir Questions

Rehydration Issues

After rehydration, you may not see very many (or any) bubbles

forming in the liquid. Thats okay and does not indicate a

problem. As instructed above, simply transfer the grains to new

sugar water and proceed with making your first batch.

Are The Grains Working?

To determine whether the grains are working simply taste

the liquid before and after the fermentation process. Althoughfinished water kefir will still be sweet, it will not be as sweet

as the original sugar water. Also, the color of the liquid will

change generally will become lighter in color over the 48-hour

fermentation period.

It can take a few batches before your kefir grains effectively

remove sugar from the water. This is a normal part of the process.

Carbonation

Water kefir carbonation may vary greatly from batch to batch. A

lack of carbonation does not indicate a problem with the water

kefir grains but rather due to the sugar used (more processed

sugar will yield less carbonation). After fermentation (following

removal of the grains), fruit juice can be added to the finished

kefir and the mixture stored in a container with a tight lid for

several days to improve carbonation.

Storing Activated Water Kefir Grains

If you cant keep up the water kefir production, you can keep

the grains can sit in sugar water or can be contained in a large

fabric pouch (which should also sit in sugar water). Be sure the

pouch is large enough to accommodate the multiplication of

kefir grains should it occur, and is sufficiently loose to allow the

water to flow through and contact the grains. The pouch may

need to be secured with a rubber band to ensure the kefir grains

do not escape.



Fermented Food #2: KombuchaKombucha is an all-natural health beverage, made from fermented tea and a starter

culture called a SCOBY. Its chockfull of probiotics and other healthy amino acids.

Brewing kombucha at home is a simple and rewarding process. If you can make a cup

of tea, you can make kombucha.



Fermented Food #2: Kombucha

KombuchaWhen I discovered how easy and inexpensive it was to make

kombucha I literally turned my house into a fermentation factory.

Because my family and I drink a ton of it, at any given time, Ive

got two separate 8 liter batches fermenting so that weve always

got some on hand. Plus, its way better than paying $3/can in the

store!

Materials Required

1 cup sugar for every 4 liters of water

4 liters of water

4-6 tea bags or tsp of loose tea (either green or black

preferably decaf tied in loose tea bag)

1 Kombucha SCOBY/mother (bacterial culture)

A large wide mouth vessel, bowl, or jar

Stainless steel or glass pot

Glass or wooden spoon

A gallon size glass or porcelain jar

Freshly-cleaned kitchen towel or coffee filter and a rubber

band

A Note on Caffeine:

For best results, its recommended to use black or green tea. However,

both of these contain caffeine. In order to dramatically reduce their

caffeine content you can simply add the tea bags to a mug of boiling

for 1-2 minutes. Doing this can remove about 90% of the caffeine.

Then discard the water and add the teabags to the tea mixture as

detailed below.

Brewing Your Kombucha Tea

1.Put water in stainless steel or glass pot, add the sugar, stir

and bring to boil for 3 minutes.

2.Add the tea and boil for a further 3 minutes.

3.Turn off heat source and allow tea to steep for 10-15 minutes.

4.Remove tea bags

5.Allow the tea to cool to room temperature (hot temperatures

will kill the bacteria)

6.Pour steeped tea into your vessel and add the bacterial

culture and mother tea (started tea usually provided with

culture).

Kombucha




7.Cover top of vessel with cloth and seal with rubber band or

tape.

8.Place the covered vessel in a quiet and warm area (73-78

degrees Fahrenheit) with good ventilation.

9.Allow tea to ferment for about 7-10 days.

When is the Kombucha Ready?

The longer you let the kombucha ferment (up to 30 days) the

more vinegar-like taste it will acquire. However, this is also when

the kombucha has the most health benefits compared to a

younger (ie. 7 days) brew that is much sweeter.

Once youve decided that your kombucha is good to go, heres

what youll want to do:

1.Remove the covering from the vessel youll notice that

you now have TWO cultures, the original mother and newly

formed baby (or scoby) on top. These can be separated

if desired and the newly formed baby can be stored in

be stored in 12-24oz of brewed tea in the refrigerator as

backup. Personally, I just keep all the cultures in the vessel

for my next batch of tea.

2.Pour your newly fermented kombucha tea from your vessel

into a glass container and place it the refrigerator. This is a

necessary step to stop the fermentation process.

3.Make sure to leave enough starter tea for your next batch.Approximately 2-3 cups should be fine. Each time you

ferment a new batch of tea, the mother culture will once

again sprout babies. Its actually really cool after all, it is a

LIVING beverage.

How To Drink Kombucha?

Drink it straight up; ice mellows the flavor.

Drink it mixed with juice, soda, or water - add a splash or

mix it half and half.

How Much Kombucha Tea Should I Drink?

Starting with 4 oz. in the morning on an empty stomach is the

best way to observe the direct effects that Kombucha has on

your system. Follow with water. Drinking water is critical to the

cleansing of toxins. Without water, your body will reabsorb them.

If drinking the first 4 oz. of kombucha goes well, try another 4

oz. serving before dinner.

Kombucha




I usually drink 2-3 glasses of kombucha per day. I figure it can only

help repair my damaged intestinal lining. Ive yet to experience

any ill effects (of which there really are none) of drinking greater

amounts. Ultimately, its up to you but youre best to start slowly

and build your way up.

Can You Use Herbal Tea?Most of my kombuchas are made with a combination of

decaffeinated green tea and loose leaf herbal tea. The most

important point to remember about herbal teas is to avoid those

which contain any oils, since the oils can created mold in your

tea. Ginger tea seems to be most common tea to avoid when

making kombucha. Otherwise, any leaf herbal teas tend be

fine.

Once you get the hang of it, you can really make some great

tasting kombucha. And if youve got kids, this is a much better

option than traditional fruit juice if they want something other

than water.

Kombucha

Kombucha



Fermented Food #3: SauerkrautCultured veggies (like cabbage) are the ultimate enzyme-rich food. They are already

predigested before you even eat them, which makes their digestion so much easier.

The fermentation also enhances the nutrients found within by making them much more

available to us.

Sauerkraut is my personal favourite and goes amazingly well in salads or an

accompaniment to most meat.



SauerkrautSauerkraut is made by a process called lacto-fermentation. To

put it (fairly) simply: There is beneficial bacteria present on the

surface of the cabbage and, in fact, all fruits and vegetables.

Lactobacillus is one of those bacteria, which is the same bacteria

found in yogurt and many other cultured products. When

submerged in a brine, the bacteria begin to convert sugars in

the cabbage into lactic acid; this is a natural preservative that

inhibits the growth of harmful bacteria.

The following recipes will makes 1 to 1 1/2 quarts (1-1.5 liters) of

sauerkraut.

Ingredients

1 medium head green cabbage (about 3 pounds)

1 1/2 tablespoons sea salt

Equipment

Cutting board

Knife

Mixing bowl

2-quart widemouth canning jar (or two quart mason jars)

Smaller jelly jar that fits inside the larger mason jar

Clean stones, marbles, or other weights for weighing the

jelly jar

Cloth for covering the jar

Rubber band or twine for securing the cloth

Instructions (courtesy of www.thekitchn.com)

Clean everything:

When fermenting anything, its best to give the good, beneficialbacteria every chance of succeeding by starting off with as clean

an environment as possible. Make sure your mason jar and jelly

jar are washed and rinsed of all soap residue. Youll be using

your hands to massage the salt into the cabbage, so give those

a good wash, too.

Slice the Cabbage:

Discard the wilted, limp outer leaves of the cabbage. Cut the

cabbage into quarters and trim out the core. Slice each quarterdown its length, making 8 wedges. Slice each wedge crosswise

into very thin ribbons.

Combine the Cabbage and Salt:

Transfer the cabbage to a big mixing bowl and sprinkle the salt

over top. Begin working the salt into the cabbage by massaging

and squeezing the cabbage with your hands. At first, it may not

seem like enough salt, but gradually, the cabbage will become

watery and limp more like coleslaw than raw cabbage. Thiswill take 5 to 10 minutes. If youd like to flavor your sauerkraut

with caraway seeds, mix them in now.

Pack the Cabbage Into the Jar:

Grab handfuls of the cabbage and pack them into the canning jar.

If you have a canning funnel, this will make the job easier. Every

so often, tamp down the cabbage in the jar with your fist. Pour

any liquid released by the cabbage while you were massaging it

into the jar.

Fermented Food #3: Sauerkraut
http://www.thekitchn.com/http://www.thekitchn.com/


21/21


Fermented Food #3: Sauerkraut

Weigh the Cabbage Down:

Once all the cabbage is packed into the mason jar, slip the smaller

jelly jar into the mouth of the jar and weigh it down with clean

stones or marbles. This will help keep the cabbage weighed

down, and eventually, submerged beneath its liquid.

Cover the Jar:

Cover the mouth of the mason jar with a cloth and secure it with

a rubber band or twine. This allows air to flow in and out of the

jar, but prevent dust or insects from getting in the jar.

Press the Cabbage Every Few Hours:

Over the next 24 hours, press down on the cabbage every so

often with the jelly jar. As the cabbage releases its liquid, it will

become more limp and compact and the liquid will rise over the

top of the cabbage.

Add Extra Liquid, If Needed:

If after 24 hours, the liquid has not risen above the cabbage,

dissolve 1 teaspoon of salt in 1 cup of water and add enough to

submerge the cabbage.

Ferment the Cabbage For 3 to 10 Days:

As its fermenting, keep the sauerkraut away from direct sunlight

and at a cool room temperature ideally 65F to 75F. Check

it daily and press it down if the cabbage is floating above the

liquid.

Because this is a small batch of sauerkraut, it will ferment more

quickly than larger batches. Start tasting it after 3 days when

the sauerkraut tastes good to you, remove the weight, screw on

the cap, and refrigerate. You can also allow the sauerkraut to

continue fermenting for 10 days or even longer. Theres no hardand fast rule for when the sauerkraut is done go by how it

tastes.

While its fermenting, you may see bubbles coming through the

cabbage, foam on the top, or white scum. These are all signs of a

healthy, happy fermentation process. The scum can be skimmed

off the top either during fermentation or before refrigerating. If

you see any mold, skim it off immediately and make sure your

cabbage is fully submerged; dont eat moldy parts close to thesurface, but the rest of the sauerkraut is fine.

This sauerkraut is a fermented product so it will keep for at least

two months and often longer if kept refrigerated. As long as it

still tastes and smells good to eat, it will be. If you like, you can

transfer the sauerkraut to a smaller container for longer storage.

Documents

The Ultimate Gut Health Guide