DIY Guide to Lacto-Fermented Sodas Featuring: - Water & Coconut Recipes - Milk Kefir & Kefir Cheese Recipes - Beet & Fruit Kvass Recipes - Ginger & Turmeric Bug Recipes

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Table of Contents Supplies ...... 4

Water Kefir aka Tibicos ...... 6

Coconut Water Kefir ...... 7

Milk Kefir ...... 8

Kefir Cheese ...... 9

Kefir Cheese Dip ...... 10

Whey Fermented Sodas ...... 11

Ginger/Turmeric Bug ...... 12

Beet Kvass ...... 13

Fruit Kvass ...... 14

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Treat Yourself to Fermentation Fun!

As bacteriosapiens, fermented foods and drinks have nourished us since the dawn of time. Without fermentation, we surely would not have had enough nutrition to survive the barren winters. Moreover, without potable water, fermentation is what protected humans from contracting dysentery and other pathogenic from the available water sources. The magic of fermentation, and the good bacteria that assist with this process, have literally been keys to human health and longevity.

The immune system is seated in the gut and is kept healthy with over 500 different types of bacteria and that assist in digesting food and protecting us from pathogens. Unfortunately, the tradition of fermentation got lost during the Processed Foods Revolution that took place in the United States after WWII. As cake mixes, Crisco and TV dinners made their way into American homes, the old ways of preserving and preparing foods fell out of favor. The upshot of that shift in food supply has also meant an increase in illnesses such as diabetes, cancer and a host of autoimmune diseases. Coupled with damaging effects of the “germ theory,” we have literally been waging battle against not just harmful bacteria but good ones too.

Embracing fermented beverages is a return to our roots and to the bacteria that boost our immunity and keep humans healthy. Plus they are easy to make, full of flavor and really inexpensive to make – some rely on bacteria and yeast from the air whereas others require a culture (don’t worry, it will reproduce providing an infinite supply!) How do you know if the fermentation is working? It’s in the fizz!

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Fizz is your friend! Humans have evolved to crave carbonation – specifically the bubbles from naturally fermented drinks because it signals the presence of yeast! Yeast, as characterized by the foamy bubbles we see in any ferment, contain trace amounts of B vitamins that give energy and immunity. Our ancestors knew that when those bubbles appeared that the “magic” of fermentation was taking place. In fact, the root word for yeast – “jest” – means to boil or bubble.

This Mini DIY Guide will help you and your family get the fizz you crave without the empty calories and sickening chemicals. Plus your body will thank you as it absorbs the healthy bacteria and nutrition in a living form that your body has evolved to instantly recognize. Your family will love how tasty and easy it is to brew these delicious sodas at home.

Changing the world, one gut at a time.

Supplies The right supplies will make it easy to prepare these tasty beverages at home. Here’s what you need!

Kitchen Tools

Quart jar – since the fermentation time required for these is shorter than others (like ) most prefer to make them in smaller batches since they only need a day or two to complete that process.

Strainer/Cheesecloth – to recapture kefir grains, it is best to pour it through a strainer and gently stir with a spatula until only the grains remain. Some say to avoid metal but our experience has shown that the brief amount of time the kefir is in contact with the metal does not cause any harm.

Zester & Grater – hand-held tool useful for creating fine shavings of citrus rind or ginger for additional flavor. A grater has larger holes for larger making ginger bug whereas the zester has a finer grate for rinds and a touch of flavor.

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Pitcher or Bowl – used to capture the kefir or whey. A nice large opening will make it easier to harvest.

Ingredients

Beets – the skin of all fruits and vegetables is a natural home for yeast and bacteria, that when presented with the right conditions will lead to fermentation. Select organic whenever possible to avoid unnecessary toxins and make sure they are GMO free.

Milk – whole, (organic) pasteurized milk works great! Raw milk, goat or sheep milk may also be used but avoid low fat milks as they won’t have the desired nutrition needed for the grains (or you!). If raw milk is cost prohibitive (or unavailable), we find that pasteurized does the trick and the healthy bacteria that consume the lactose make it easy to digest.

Sugar – the most important thing to remember is that the sugar is NOT for you! It feeds the good bugs that convert it into healthy acids and (yay bubbles!). We recommend using Organic Evaporated Cane Juice (aka Sugar in the Raw) as it is less processed than white sugar, but honestly, most any sugar will do. Be mindful that those with a higher mineral content such as coconut palm and molasses may create stronger flavors and will not require any additional mineral boost.

Salt – we prefer sea salt or Himalayan salt because it has a higher mineral content and less processing.

Fresh fruit or herbs – to create unique flavors. Each recipe suggests herbs and fruit for fun and flavor.

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Water Kefir aka Tibicos KombuchaKamp.com/water-kefir-grains-recipe-and-tips

Supplies  1 quart glass container  4 cups water (NO CHLORINE – filtered, spring or boiled)  ¼ cup sugar  2 TB Water Kefir grains  Plastic lid or cloth cover & rubber band (metal may create rusty condensation)  Remineralization Options: 4 raisins, ½ a fig, ½ tsp molasses or ⅛ tsp ground egg shell (optional – add to increase mineral value to help the grains reproduce) **Get Living WK Grains Here**

Recipe Makes 4 cups of Water Kefir 1. Add 4 cups of water to a clean glass jar. Water must be chlorine free. *If using purified water through a filtration system, choose a remineralization option. 2. Add ¼ cup sugar. 3. Stir to dissolve the sugar. *Using sugar with higher mineral content, such as rapadura, piloncillo or turbinado, may help grains reproduce. Leave out remineralization options if using one of those sweeteners. 4. Add 2 Tb of Water Kefir grains. 5. Cover with plastic lid. Let sit for 24-48 hours. *A cloth cover may also be used. We find the flavor is a bit tastier using a lid – experiment to find the method you prefer. 6. The Water Kefir will be slightly fizzy with a pleasantly sweet (not sugary) taste. You may add flavors for a second fermentation or drink straight.

*To dechlorinate water, allow to sit for 24 hours or boil for 10 minutes then cool to needed temp.

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Water Kefir Tips

 Grains do not need to be rinsed between uses.  Grains do not always reproduce every batch but may be used again and again.  If left longer than 72 hours, grains are at risk for starvation and may disappear.  To scale up, use the ratio of 2 Tb of Kefir Grains per 4 cups of sugar water though many grains may be stored together if desired.

Flavoring Suggestions  Fruity Refresher o Fresh berries – sliced Kombucha Mamma Sez…

o Squeeze of lime  Ginger Fizz “Kefir grains are a living o Slice of fresh ginger organism. Treat them with care and they will be your o Squeeze of lemon buddy for life!”  Creamy Vanilla Dream o 1/8 vanilla bean o ¼ tsp honey or sugar

Coconut Water Kefir

Coconut water provides electrolytes, minerals and superior hydration. When kefired, those benefits are magnified and this tasty quaff also helps calm candida woes with the presence of caprylic acid.

Coconut water alone does not provide enough nutrition for the grains to reproduce and frankly, we find the flavor is better when sugar is used as well.

The fermentation recipe is exactly as the one for water kefir (see above), simply substitute your favorite packaged coconut water for the filtered water. Those controlling for candida may wish to omit the sugar to prevent feeding the yeast in their gut.

Rest the grains in sugar water for 24-48 hours after every batch of coconut kefir or at least once a week to prevent grain loss over time.

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Milk Kefir Supplies  1 quart glass container  2 cups milk (pasteurized whole milk, raw milk, goat/sheep milk)  1 TB Milk Kefir grains  Plastic lid or cloth cover & rubber band (metal may create rusty condensation)

**Get Living MK Grains Here** Recipe Makes 2 cups of Milk Kefir 1. Add 2 cups of milk to a clean glass jar. Best milk to use is raw milk. If not available then use pasteurized whole milk. 2. Add milk kefir grains to the milk. 3. Cover with the plastic lid or cloth cover & rubber band. Let sit for 24-48 hours. 4. The milk kefir will be slightly fizzy with a pleasantly sweet (not sugary) taste. You may add flavors for a second fermentation or drink straight.

Milk Kefir Tips  Grains do NOT need to be rinsed between uses.  Leaving kefir grains in milk for longer than 48 hours run the risk of starvation. Move to the fridge for longer term storage.  2nd ferment milk kefir by adding fruit or other flavors. Let it remain loosely covered at room temperature to build carbonation.

Kombucha Mamma Sez…

“Some say that good vibes, crystals, happy music, and talking or singing to your Kefir will encourage positive growth. ;) ”

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Flavoring Suggestions

 Tropical Smoothie o Mango, pineapple, or passion fruit o Honey to taste o Blend  Strawberry Froth o Fresh strawberries o Mint leaves o Blend  Chocolate “Shake” o 1 TB cacao powder o Dash of vanilla extract o Sweetener to taste o Blend

Kefir Cheese

When life gives you too much Milk Kefir, make Kefir Cheese! Tasty and inexpensive, it’s the perfect substitute for cream cheese, sour cream and yogurt. Plus it’s loaded with healthy bacteria for a probiotic punch.

Supplies  1 quart glass container  2 cups of milk kefir (allow the curds and whey to separate)  Colander or strainer  Cheesecloth or nut milk bag  Bowl to catch whey  Spoon or spatula

Recipe Makes 2 cups of Kefir Cheese 1. Line colander or strainer with cheesecloth. 2. Place lined colander into bowl. 3. Pour the milk kefir into the cheesecloth.

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4. Place in the fridge for 24/48 hours. 5. Once the cheese has desired firmness, use spatula to remove from cheesecloth. 6. Store in the fridge in a tightly covered container. 7. It will keep for several weeks or months.

Kefir Cheese Dip Kefir Cheese makes a delicious base for a variety of different dips. This is a quick one that I like to whip up. Feel free to experiment using your own fresh herbs and favorite flavors. Supplies  2 cups kefir cheese  Handful of fresh herbs – thyme, rosemary, oregano, basil – chopped fine  1 clove of garlic, minced  2 TB olive oil  1 tsp Himalayan pink salt

Directions: Combine ingredients until smooth. Season to taste. The garlic will impart a more robust flavor the longer the dip sits. Serve with fresh veggies, pita chips or your favorite dipping nosh.

Kombucha Mamma Sez…

“‘Kef’ means ‘feel good’ in Turkish. Consuming kefir is supposed to do exactly that!”

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Whey Fermented Sodas

The by-product of making kefir cheese is whey. Whey is a bacteria rich liquid that can be used in soups, smoothies or to feed pets. It also works as starter for cultured veggies and to make flavored sodas.

Use 1 cup of whey per quart of fresh juices & berries. Infuse the herbs in water, then strain before adding the whey. If the fruit isn’t sweet enough on its own, add 1TB of sugar to help the fermentation process along.

Flavoring Suggestions Here are some refreshing flavoring inspirations. They work equally well as Kombucha, kefir or flavors.

 Ginger Lime Ale: fresh ginger, squeeze of lime juice  Hibiscus Rose: hibiscus flowers & rose hips  Grape Twist: grape juice, orange juice  Cider Rush: apple juice or apple cider, cinnamon stick  Garden Dew: rosemary, thyme, lavender or other fresh herbs from your garden  Minty Fresh: mint leaves, green tea bag  Lavender Lemonade: fresh lavender flowers, half a lemon, fresh ginger  Dew Berry: honeydew melon, fresh raspberries or blueberries  Pink Lemonade: strawberries, half a lemon, thyme  Root Beer: vanilla, sarsaparilla, sassafrass, wintergreen

Allow the ingredients to infuse for 12-24 hours, then strain into bottles for longer term storage. If stronger flavor is prefered, ferment a little longer.

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Ginger/Turmeric Bug Ginger and turmeric are rhizomes (roots) that reduce inflammation, boost immunity and support healthy digestion. The bacteria present on the roots merge with wild yeast that feed on the sugar creating a unique culture that yields tasty treats.

The by-product of making kefir cheese is whey. Whey is a bacteria rich liquid that can be used in soups, smoothies or to feed pets. It also works as starter for cultured veggies and to make flavored sodas.

Supplies  1 quart glass container  1-2 fresh ginger or turmeric roots  ½ cup sugar  1 tsp molasses (optional)  cloth cover & rubber band Recipe

1. Grate or finely chop the ginger or turmeric root to yield 2-3 tablespoons of grated root. 2. Add the grated root to the glass container and cover with an equal amount of sugar (2-3 tablespoons). Some add 1 tsp of molasses for additional flavor and mineral content. 3. Pour 2 cups of dechlorinated water over the mixture and stir with a spoon. 4. Cover a cloth cover & rubber band and place in a warm, drafty area. If you have other ferments going, store it nearby so it will pick up yeast. 5. Every day, for the next 5-7 days, feed the bug by adding 1 tablespoon of grated root and 1 tablespoon of sugar, then stir. 6. Signs of fermentation include bubbles, cloudy liquid and a yeasty smell. 7. Once it has built up enough strength, then use ¼ cup of bug per 4 cups of substrate*. 8. Feed daily or rest in the fridge, feeding it every 7 days. Reactivate by bringing to room temperature and feeding it (1 TB ginger & 1 TB sugar).

*Substrate may consist of diluted fruit juice (50% juice:50% water) or rootbeer syrup.

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Beet Kvass

Beet kvass is a nourishing tonic that has a sweet and salty tang that is indescribably delicious. My favorite part is the pink ’stache left behind from sipping kvass. It is fermented, not by adding a starter, but rather by the yeast and bacteria naturally present on the beets. It can also be started using whey (see page 11). While some recommend using an airlock with kvass, I’ve found the flavor to be tastier when fermented with a cloth cover. It may grow a layer of fuzzy mold on top – if your immune system is strong, simply spoon it off before consuming or bottling. For those with weaker immune systems, moldy brews should NOT be consumed. Supplies  3lbs of beets – cut into ½ inch cubes  2 teaspoons Himalayan pink salt  Water to cover  1 gallon jar  Cloth cover & rubber band or lid Recipe 1. Place beet cubes into a 1-gallon jar or fermentation crock. 2. Cover with water until the crock is nearly full. Leave one inch of headspace and completely submerge the beets. 3. Add salt & whey (optional). 4. Cover with cloth cover or lid. 5. Allow the kvass to ferment at room temperature for at least one week before straining and serving. 6. Skim off any visible mold. 7. Decant into bottles, chill and enjoy! 8. Leftover beets may be used in salads or side dishes. Some folks may also like to get another round of kvass out of them before discarding. Beet Kvass Martini Kombucha Mamma Sez…

For a fun and healthy twist to the classic martini, “‘Use extra Kvass in soups or try mixing your vodka or gin with beet kvass. I like salad dressings for flavor and to garnish with olives or pearled onions. Serve up a liver/blood cleansing kick!” or on the rocks.

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Fruit Kvass

Use your favorite in season fruits or those that are just slightly overripe. Combine fruits with fresh herbs and spices to create unique and healthy flavors. Supplies  1 gallon jar  1-2lbs of fresh fruit  1 inch of ginger, peeled & diced  1 TB raw honey or sugar  Filtered or spring water

Recipe 1. Place fruit, honey and ginger in the jar. 2. Add water to fill up the jar, leaving about an inch from the top for headspace. This will allow room for the pressure from the natural carbonation to build. 3. Tightly close the jar. Leave at room temperature for 2-3 days. 4. Jostle the jar on a daily basis to prevent surface mold. 5. After 24 hours you will see fermentation bubbles. 6. Ferment to taste, then strain and store in the fridge.

Other Kvass Combinations  cherry + raspberry + cardamom  apple + raisins + cinnamon  lemon + dried apricots + ginger  mango + chai spices  beet + apple + lemon balm  nectarine + chamomile  blackberry + peaches + vanilla bean  dried prunes + lemon + ginger

Keep refrigerated for up to 1 week.

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We hope this short guide shows you how easy it is to make a variety of healthy fermented food and drink at home. Trust Your Gut.

Kombucha Kamp carries high quality Kombucha, water kefir, milk kefir and jun cultures in addition to brewing equipment and supplies that simply cannot be found anywhere else! Visit KombuchaKamp.com today for your free e-book & DIY Kombucha guide. Connect with us for more Kombucha tips, recipes and content… Search = “Kombucha Kamp”

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