Lesson 03 Kefir, Ginger Ale, Sparkling Drinks

Transcription

1 By Terry Willard ClH, PhD; Malcolm Saunders Lesson 03 So far we have looked at some forms of fermented dairy, most of which are commonly seen in North America. In this class we are going start stepping up the game by adding some less familiar fermentations. We will start by continuing along the dairy line, with dairy kefir and we will continue into other forms of kefir including water kefir. We will also look at few alternative kefirs and some wonderful soda tonic drinks that not only have great health benefits, but are quite tasty. Kefir: A Gift from Allah Types of Kefir There are basically two types of Kefir we are going to discuss: 1. Dairy Kefir, the best known 2. Water Kefir As you get to know this material better, you will realize that there are many variations on these two such as: nut milk kefir, coconut kefir, coconut water kefir, and my favorite... ginger ale kefir (just to mention a few). Kefir vs. Yogurt Even though many people feel that yogurt and kefir are basically the same, we saw in the first lesson how they vary quite a bit. If you are not sure of the difference, you might want to go back and review the lesson again in detail, but we will give a brief overview here: Yogurt often needs to be heated (thermophilic), while kefir is made at around room temperature (mesophilic). Yogurt typically is thicker than kefir, but as we saw this is not always the case. A few bacteria consist of the culture that ferments yogurt, while kefir has a culture of a large range of bacteria and has yeast in it 2017 Wild Rose College of Natural Healing and Light Cellar 1

2 By Terry Willard ClH, PhD; Malcolm Saunders as well. They both have great health benefits to the body, but many feel that kefir is a bit superior. History There is not a clear understanding of the origin of kefir. Many speculate that it started in central Asia at least by 3,000 BCE, but there is a more popular legend that says that kefir was a direct gift from Allah (God) to Muhammad ( CE). This would put its origin in the early 600 s CE. Most feel it was part of the food culture of the people in the Caucasus Mountains (between the Black Sea and the Caspian sea in central Asia) from ancient times. Regardless, the people of the region guarded, with great earnest, their starter grains necessary to make kefir. This was true until the early twentieth century, at which time a Russian spy supposedly stole some of the starters and brought them to Moscow, whence they spread far and wide. Today, kefir is enjoyed in some of the same places yogurt is. The grains used as a starter for kefir contain a symbiotic relationship between several beneficial bacteria and yeasts. They form a gelatinous mass. Note: Even though the starter for kefir is called grains, there is no actual cereal grain in the starter. Names and Pronunciations The word kefir is said to stem from the Turkish word keif. Keif loosely translates to good feeling, most likely because of how consuming kefir made the people of the Caucuses feel. Kefir has been pronounced in a host of ways: Ke-feer is one way that people pronounce it, sounding almost French with its short e followed by a long ee sound. Kee-fur is one of the more common ways it is pronounced in America. The long ee sound followed by the word fur is a more blunt pronunciation and perhaps the most popular. Keh-fur is another pronunciation that you will commonly hear and is often used by those of Middle Eastern descent. There really is no right or wrong way to say kefir, as different cultures and communities tend to say it slightly differently. The only distinction that might be made is between milk kefir and 2017 Wild Rose College of Natural Healing and Light Cellar 2

3 By Terry Willard ClH, PhD; Malcolm Saunders water kefir, which is milk kefir s cousin made from sweetened water. How to make Dairy Kefir The making of kefir is extremely simple, and this is probably one of the reasons it has become extremely popular as of late among people that like to make their own food especially people that are looking for food sovereignty. First thing to do is obtain the starter grains. You can get kefir starters at health food stores, via the Internet, or if you re very lucky, from a friend. Ingredients 1 liter milk (like yogurt, it can be made with various types of milk - cow, goat, sheep, etc. with various fat contents or with raw milk or with coconut milk little less than 1 2 tablespoons (15 30 g) kefir grains Equipment Two 1-liter mason jars Small strainer (non-metal), ideally sized to the mouth of the mason jar Mixing bowl or pitcher to suspend the strainer over Wooden spoon (optional) Yield: 1 liter Prep time: 5 20 minutes Total time: hours Preparation 1. You can heat the milk in a saucepan to 180 F (80 C), and allow it to cool to below 100 F (40 C). This will make sure there are no other microbes living in the milk. This step is not really necessary, as the microbes from the kefir will probably come pretty quickly to dominate any other microbes present in the milk. I never do it this step, but many like to do it for raw milk. 2. Fill one of the jars, leaving some space at the top (1 inch, or 2.5 cm, is sufficient), add kefir grains and then put the lid on the jar and shake it. Replace lid with cheese cloth or a towel. 3. Keep the jar at room temperature for 12 to 24 hours (a little less if your room is warm, perhaps a little more if it s cold). Shake often (every 1 3 hours) if you think of it (optional) Wild Rose College of Natural Healing and Light Cellar 3

4 By Terry Willard ClH, PhD; Malcolm Saunders 4. Shake the jar one last time. Set the strainer over the second Mason jar, and strain the kefir into it. 5. Straining allows you to recover your kefir grains (starter). 6. Put a lid on the jar and store the finished kefir in the refrigerator, where it might keep for months, or on the counter, where it might keep for weeks. After a month or so it will start to separate, and eventually, it will get unpleasantly sour and yeasty. The good news is that it will become unappetizing before it becomes unsafe to eat. 7. You may use your kefir grains to start another batch of kefir immediately. Otherwise, rinse them in non-chlorinated water, then store them in a small jar of non-chlorinated water in the refrigerator until the next time you want to use them. The trickiest part of the kefir-making process is the straining. This is especially true if you are using non-homogenized milk, it can be difficult to distinguish grains of the kefir starter from bits of milk fat. By shaking the kefir often you will break up the milk fat but not the kefir grains. The sooner you strain the kefir, the less clumpy it will be, and the easier to strain. It does not have to be a precise process, as nothing bad will happen if, on the one hand, you strain out some of the fat and save it with the starter or, on the other hand, you eat the kefir grains. (If you eat them all, you won t be able to make another batch!) Troubleshooting Kefir Discard the kefir if there is any sign of mold. Strain the grains out of the kefir before discarding it and rinse them thoroughly. Put them in fresh milk. Do not drink moldy kefir. As with all styles of ferments, use your instincts. If it does not look or smell appetizing to you, do not consume. Milk kefir grains are very delicate creatures, which need to be handled with care. Remember, it is in the grains (and your) best interest to start another batch of kefir immediately after one is finished in order to keep them alive and growing. If this is not possible, your grains can be stored from a week to ten days in a cup of fresh milk in the refrigerator. Reusability Kefir grains are reusable and with proper care can be used to culture batch after batch of kefir. The kefir grains are simply 2017 Wild Rose College of Natural Healing and Light Cellar 4

5 By Terry Willard ClH, PhD; Malcolm Saunders placed in milk, allowed to culture, then removed and placed in new milk. A small amount of the kefir made with powdered kefir starter can often be reserved and added to fresh milk to make a new batch of kefir. Generally, it can be used several times before the bacteria weaken significantly. The number of times powdered kefir starter can be used is dependent on a few factors including the freshness of the milk, hygiene, and how quickly the kefir is reused. Culture Care Another way in which kefir grains and kefir starter differ is the way the cultures are cared for. Kefir grains can turn out a new batch of kefir every 12 to 48 hours, but to stay healthy, they must be cared for switched out to new milk regularly, and not allowed to starve. Small batches (1 to 2 cups) can be made if it becomes difficult to keep up with consuming the kefir being made. Powdered kefir starter is well suited for individuals who do not wish to make kefir regularly. Kefir starter is kept in packets in the refrigerator or freezer and when kefir is desired, a packet of starter is simply added to the milk and allowed to culture. As stated above, kefir starter can often be used a few times before the bacteria weaken significantly. Composition of Milk Kefir Grains: Bacteria & Yeasts Milk kefir grains are a symbiotic matrix of live bacteria and yeasts or a SCOBY (a Symbiotic Colony Of Bacteria and Yeasts). While a highly complex and variable community of lactic acid bacteria and yeasts can be found in kefir grains, this is a list of the specific set of active bacteria and yeast generally known to comprise milk kefir grains: 2017 Wild Rose College of Natural Healing and Light Cellar 5

6 By Terry Willard ClH, PhD; Malcolm Saunders Bacteria Species Lactobacillus Lb. acidophilus Lb. brevis [Possibly now Lb. kefiri] Lb. casei subsp. casei Lb. casei subsp. rhamnosus Lb. paracasei subsp. paracasei Lb. fermentum Lb. cellobiosus Lb. delbrueckii subsp. bulgaricus Lb. delbrueckii subsp. lactis Lb. fructivorans Lb. helveticus subsp. lactis Lb. hilgardii Lb. helveticus Lb. kefiri Lb. kefiranofaciens subsp. kefirgranum Lb. kefiranofaciens subsp. kefiranofaciens Lb. parakefiri Lb. plantarum Species Streptococcus St. thermophilus St. paracitrovorus Species Lactococcus Lc. lactis subsp. lactis Lc. lactis subsp. lactis biovar.diacetylactis Lc. lactis subsp. cremoris Species Enterococcus Ent. Durans Species Leuconostoc Leuc. mesenteroides subsp. cremoris Leuc. mesenteroides subsp. mesenteroides Leuc. Dextranicum Yeasts Dekkera anomala/brettano mycesanomalus Kluyveromyces marxianus/candida kefyr Pichia fermentans/c. firmetaria Yarrowia lipolytica/c. lipolytica Debaryomyces hansenii/c. famata Deb. [Schwanniomyces] occidentalis Issatchenkia orientalis/c. krusei Galactomyces geotrichum/geotrichum Candidum C. friedrichii C. rancens C. tenuis C. humilis C. inconspicua C. maris Cryptococcus humicolus Kluyveromyces lactis var. lactis Kluyv. bulgaricus Kluyv. lodderae Saccharomyces cerevisiae Sacc. subsp. torulopsisholmii Sacc. pastorianus Sacc. humaticus Sacc. unisporus Sacc. exiguus Sacc. turicensis sp. nov Torulaspora delbrueckii Zygosaccharomyces rouxii Acetobacter Acetobacter aceti Acetobacter rasens 2017 Wild Rose College of Natural Healing and Light Cellar 6

7 Water Kefir Water Kefir is quite similar to milk kefir, but it is dairy-free. Water kefir is a mildly bubbly and sweet soda-like fermented beverage. Its mother culture, originating in Mexico, is made from a colony ( grains ) of yeast and a variety of lactic acid producing bacteria. Water Kefir Grains Water Kefir Grains To make water kefir, you need water kefir grains. Water kefir grains (or tibicos) are a SCOBY (Symbiotic Colony Of Bacteria and Yeasts). As you brew water kefir, the grains will grow and reproduce, and you ll have new grains to give to friends so that they, in turn, can begin culturing water kefir at home. Water kefir should not be made with milk kefir grains, which are a different composition of beneficial bacteria and yeasts that rely on milk to grow and reproduce. While you can culture non-dairy liquids (like coconut milk, sugar water, sweetened infusions, etc.) with milk kefir grains, you should return them to milk at least weekly lest they weaken with time. Water kefir grains, similarly, should be kept only for culturing water kefir. Water kefir grains proliferate best in a high-mineral environment. While I prefer plain organic cane sugar in making water kefir, for it offers a cleaner taste and clearer drink, mineralrich unrefined cane sugars (like jaggery or whole, unrefined cane sugar) work well. ConcenTrace, a liquid mineral supplement, also works well to support the health of the water kefir grains by providing them with plenty of minerals. Usually the culture comes as dehydrated water kefir grains, unless you re getting fresh grains from a friend (in which case it will usually be in a liquid). You must rehydrate them for use in fermentation. This is easy. Combine 1 2 cup water with 1 4 cup unrefined sweetener in a small pot. Heat it to dissolve the sweetener, and then remove from heat. Add cups cold water. Put the sweet water in a liter-size jar. Add 2 teaspoons dehydrated water kefir grains to the jar Wild Rose College of Natural Healing and Light Cellar 7

8 Cover with a paper towel or cloth napkin and secure with a rubber band. Allow this mixture to sit for 3 to 4 days until the grains are plump. The mixture will be slightly bubbly. You might see occasional bubbles rising to the surface if you watch closely. Do not let the mixture sit for more than 5 days, and in warmer temperatures, the process may complete more quickly. Now the grains are ready for use in recipes. Water Kefir Add 5-6 Tbsp. of whole unrefined cane sugar to a jar of 2L of purified water Add your kefir grains to this. Let sit open at room temp for 1-3 days, simply covered with cloth or old nut milk bag and out of direct sun. As fermentation progresses you will notice a small amount of bubbles will appear, especially when jar is gently tapped or shaken. When sampling you will taste that the sweetness has decreased and the acidity has increased. Note the longer you leave it, i.e., beyond three days, then the more sour it will become and the less sugar will be left in the final drink. Simple Kefir Ginger Ale (see ginger beer below) Make the same way as making water kefir above, but use 2L of ginger tea instead of water. Boil 3 5 inches of ginger in water for minutes (depending on desired strength of ginger taste), cool to about room temperature Strain after first ferment, as above Second ferment needs to be completed in a sealed bottle for 1 3 day to create effervescence. Bottle form best at room temperature and reduce production once refrigerated. Water Kefir (lemon flavored) 2017 Wild Rose College of Natural Healing and Light Cellar 8

9 Prep Time: 10 minutes Yield: 2 liters This lemonade tasting, yet milder and less acidic, water kefir or tibicos is a traditional fermented drink. Like most fermented foods and beverages, water kefir is rich in beneficial bacteria and food enzymes. Ingredients For Initial Fermentation 1/4 cup water kefir grains (available here) 1/4 cup organic cane sugar 2 dried, unsulphured figs 1 lemon, cut in half Dash ConcenTrace (optional) For the Secondary Fermentation 1/2 cup fruit juice OR 2 tablespoons organic cane sugar Instructions 1. Bring about 6 cups of filtered water to a boil, then stir in the sugar. Continue stirring the sugar into the hot water until it dissolves, and then allow it to cool to room temperature. 2. Place the water kefir grains into a 2-liter jar, Pour in the sugar water, and drop in the figs and lemon. Add a dash of ConcenTrace or other liquid mineral supplement, if desired. Cover the jar loosely with a lid, or with cheesecloth secured with cooking twine to allow air in but to prevent stray debris from spoiling your water kefir. Allow the water kefir to ferment for 2 to 3 days. The longer it ferments, the stronger its flavor will become. 3. When the water kefir acquires a flavor that suits you, strain it through a nonreactive (plastic, wood or stainless steel) strainer into a pitcher. Discard the spent lemon and figs, but reserve the water kefir grains which can be immediately re-cultured or stored in water in the fridge for up to 1 week. 4. While the water kefir can be enjoyed as it is, after its initial fermentation, you can also ferment it a second time. Secondary fermentation allows you to flavor the water kefir, and the secondary fermentation process which occurs in a tightly capped bottle allows carbon dioxide to develop, producing a fizzy water kefir. 5. For the secondary fermentation, pour either 1/4 cup fruit juice of your choice or 1 tablespoon organic cane sugar into each of two flip-top bottles. Then pour the water kefir from the pitcher into the bottle, filling them within 1/2 inch to 1 inch of their openings. Seal the bottles, and set them on your countertop to ferment a further 18 to 24 hours, keeping in mind that warm 2017 Wild Rose College of Natural Healing and Light Cellar 9

10 temperatures will speed up the fermentation process while cool temperatures will slow it down. Transfer the bottles of water kefir to the fridge for 3 days to allow the bubbles to set. Open carefully over a sink, as the liquid in the bottle is under pressure, and when you release the bottle's seal, the water kefir may fizz and foam. When water kefir grains are not in use, store them submerged in sugar water teaspoons of sugar dissolved in 1 2 cup water in a small, covered jar in the refrigerator for a week at a time. If not used in that time, replace the sugar water with fresh. Coconut Milk Kefir One very healthful and popular option is coconut milk kefir. This is simply coconut milk that has been cultured by kefir grains or the kefir culture starter. It is thick, tangy, coconut flavored cultured milk. Either milk kefir grains or the culture starter can be used to make coconut milk kefir. Either option may be problematic for those with a dairy intolerance because both involve some dairy component. There is very little dairy left in the cultured coconut milk kefir, but those with severe milk intolerances should consult with a health care practitioner regarding the advisability of using these products. It is recommended that you return the kefir grains to cow or goat milk periodically in order to refresh them and ensure healthy kefir grains. You would make water kefir according to instructions, then add 1/4 cup of the water kefir to 2 to 3 cups of coconut milk, and let it culture for 12 to 24 hours. This will give you a completely dairy-free coconut milk kefir Wild Rose College of Natural Healing and Light Cellar 10

11 Coconut Water Kefir Coconut water kefir is another good option for those who wish to avoid all traces of dairy. Coconut water is popular as a natural, powerful electrolyte drink and a great hydration product. It contains a wide array of vital minerals. Coconut water for making kefir can be retrieved from young coconuts, or you can pasteurize coconut water found in health food stores. You may use milk kefir grains, water kefir grains, or kefir culture starter for making coconut water kefir. Using water kefir grains would ensure that there is no trace of dairy as there may be in milk kefir grains or milk kefir culture starter. During this initial phase of fermentation, called primary fermentation, when beginning with fresh water and new sugar you may also add extra minerals via molasses, a few raisins or other dried fruit or even a clean egg shell, while it brews for the initial 1-3days. This is thought to enhance the health and strength of your grains. Some water kefir brewers also suggest adding a slice or two of peeled lemon which creates an initial and instant acidity favorable to the grains for a cleaner, more consistent fermentation. After the initial 1-3days and your primary fermentation has occurred, pour this mixture through a strainer and either drink the kefir water as is or use this as a base to create bubbly and flavored herbal beverages. You must then separate out and keep your kefir grains aside and repeat the initial and primary fermentation steps above to continue to make more water kefir. With your fermented kefir water you can then start the secondary fermentation, and begin to brew herbal or fruit soda s. To do so, simply add vanilla (extract, bean or powder), fruit juice (ideally fresh or from soaked dried fruit), sweetened tea (ginger, root beer, hibiscus, etc... ) or hydrosol's (rose, lime, lemon, lavender, etc...) to the finished kefir water, as well as add an additional Tbsp. of sugar (omit if adding another source of sugar i.e. from the fruit juice or sweetened tea) and allow this to sit at room temp in an air-tight sealed container (like a "flip-top" bottle) for the secondary ferment which will build up the fizz within the sealed bottle as it ferments for 24-48hrs. The length of time for this secondary ferment is dependent on 2017 Wild Rose College of Natural Healing and Light Cellar 11

12 the type and level of sweetness, strength of your kefir grain culture and other variables like time of year (i.e., how warm is the environment, which affects fermentation). After 1-2 days of secondary ferment, place in fridge to completely chill before opening. Do so slowly and carefully, just in case, as drink may be very lively and bubbly due to the secondary fermentation. A specific example of a flavored, fermented water kefir soda is below: Ginger Beer (see Ginger Ale above) For this recipe you will need approximately: Steps: 2 C of raw palm sugar, cane sugar or other unrefined sugar large piece of fresh ginger root 2 lemons water 1. Make a ginger bug : add approx. 2tsp. each of grated ginger root and sugar to 1 cup of water. 2. Mix well and leave covered with loose cloth in a warm spot. Every day, feed the ginger bug with the same proportions of ginger and sugar. 3. Make your ginger beer anytime after the bug becomes active (after about 1-4 days you will notice it slightly bubbly). 4. Bring to a simmer 1 quart of water and add 2-6 inches of fresh grated ginger root and then add 1 cup of sugar. Let cool to room temp and strain ginger out. 5. Add your fizzy ginger bug to the tea straining out the bits through fine mesh strainer. 6. Add the lemon juice. (One variation is to add pineapple juice and/or lime instead). 7. Seal in flip-top glass bottles and leave to ferment in a warm spot for approx days. 8. Then place in fridge to chill completely, and open carefully over a sink. Baking Yeast method: Can be used in addition to a ginger bug OR as its own complete and separate method to create a fizzy soda. From the above directions to create Ginger Beer at step Wild Rose College of Natural Healing and Light Cellar 12

13 you will add in 1/4-1/2 tsp. of baking yeast to your brew into sealed flip-top bottle. This will induce fermentation and drink will be fizzy and done within hours. Certain factors will influence the rapidness of the fermentation like amount and type of sugar in drink, amount and strength of yeast, room temperature, i.ee., the warmer the faster. After 1-2 days, place it in a fridge to chill and open carefully. Cream Soda With a base of Kefir water (you will need water kefir grains to create this - steps explained above for initial fermentation) simply add your preferred form of Vanilla to flavor. For example: Add 1 vanilla pod, 1 tsp vanilla powder or extract per quart - you may also use your already seeded and scraped out skins of the old vanilla beans as an option as well. Also include an additional 1 Tbsp. of sugar. Let this ferment at room temp in a sealed flip-top bottle for 1-2 days then place in refrigerator to completely chill. When ready be careful to open slowly, and just in case do so over the sink. Other variations: Cherry Vanilla Maple Add cherry juice or dried cherries (simply add 1 cup of the juice or small handful dried cherries to soak into kefir water), 1Tbsp maple syrup and vanilla. Follow same instructions as above - ferment 1-2 days, let chill, enjoy. Birch Bark Soda Brew birch bark tea and ferment with any one of the fermented soda methods OR simply add 1 drop of birch bark (or even try wintergreen) essential oil to a plain batch of water kefir along with a little birch or maple syrup Wild Rose College of Natural Healing and Light Cellar 13

14 Goji, Hibiscus Soda 1 cup dried hibiscus flowers 2 Tablespoons goji berries 1/2 cup organic sugar 1 cup yogurt whey 1/2 lemon with peel pure water - filtered or spring 1. With about 8 cups of water make either a warm or cold infusion by steeping herbal ingredients (hibiscus, goji & lemon) in a 2 quart size jar. 2. Strain, then stir in the rest of your ingredients (sugar & whey) and cover with lid. 3. Let this sit in at room temp for 2-3 days to begin initial fermentation. 4. Pour into smaller flip-top bottles - adding a touch more water to fill if the liquid does not reach all the way up the neck (add can add a touch more sweetener if desired). 5. Keep the lids on tightly and let sit out for another 1-2 days at room temp. 6. Transfer to the fridge to allow it to completely chill. Open slowly over the sink when ready to drink. Root Beer Elixir 1 gal of pure water - filtered or spring 3T Sassafras 3T Sarsaparilla Root 2T Raw Dandelion Root 2T Raw Burdock Root 2T Birch Bark 2T Licorice 2T Fresh Grated Ginger 1 Vanilla bean cut into pieces or slice open. Sweetener Wintergreen Essential oil Bring water and first 8 ingredients to a boil/simmer. Turn heat low and simmer for 15 min. to 1hr. Strain. Cool to warm and add your choice of sweetener such as Palm Sugar, Cane Sugar, Molasses or Maple Syrup add enough to level of desired sweetness. Place in glass vessel and add 5 10 drops of high quality food grade wintergreen essential oil. Shake in a wellsealed jar. Drink as is or bottle it up to ferment with any of the fermented soda methods (ginger bug, baking yeast, whey or use water kefir 2017 Wild Rose College of Natural Healing and Light Cellar 14

15 grain) store remainder in the fridge. For... Ginger Bug: Follow ginger bug directions as detailed above. Simply add active ginger bug to sweetened root beer into flip top bottles. Let sit 1-2 days sealed at room temp to begin to build fizz from fermentation. Chill before opening. Baking Yeast: Simply add 1/2 tsp of active baking yeast to sweetened root beer in flip top bottles. Let sit 1-2 days sealed at room temp to begin to build fizz from fermentation. Chill before opening. Whey: Follow instructions for Whey soda ferment above using root beer tea as the base. Water Kefir method: See detailed directions above in Water Kefir section. At secondary fermentation stage add 1/2 and 1/2 proportions water kefir and strong and sweet root beer tea. Optional - add wintergreen after fermentation if you find its flavor gets lost, changes or needs replenishing after fermenting Wild Rose College of Natural Healing and Light Cellar 15