Table of Contents. Fermented Food #2: Kombucha 15. Fermented Food #1: Kefir 7. Fermented Food #3: Sauerkraut 19. The Ultimate Gut Health Guide 2

Transcription

1

2 Table of Contents Meet Your Gut 3 The Ultimate Gut Health Guide 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 Goat s Milk Kefir 11 Water Kefir 12 Optional Flavoring 13 Fermented Food #2: Kombucha 15 Kombucha 16 Fermented Food #3: Sauerkraut 19 Sauerkraut 20 The Ultimate Gut Health Guide 2

3 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, you ll 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 I ve been continuously reminded of the importance of gut health on all aspects of our health. As such I ve put together this report to give you a better understanding of what s going on your gut and how you can improve your gut health with 3 at-home easy-to-make fermented foods/drinks. As you ll 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 Gut Our 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 flora s 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 Hashimoto s, 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 aren t 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. The Ultimate Gut Health Guide 3

4 Border Patrol Here s 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 isn t 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 don t 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 Hashimoto s 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 don t 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 (Hashimoto s) 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 Health Leaky 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 The Ultimate Gut Health Guide 4

5 is especially true if you have any kind of autoimmune disease, whether you experience digestive issues or not. How to Revive Your Gut Flora The 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 that s 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 you ve 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) that may 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 didn t 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 it s precisely the reason why so many of us are suffering we re filling ourselves with so much crap! It s time to turn back the tide. Fermented foods are important because they re a powerful way for you to reinvigorate the health of your gut. In doing so, you re 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. It s certainly less expensive than most probiotic supplements. By following the guidelines in this guide, you ll quickly become accustomed to always having fermented foods in your fridge and on your plate. In fact, I d wager money that in no time at all, you ll be a mad scientist of sorts, concocting all sorts of fermented delights in your own home. You ll 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 The Ultimate Gut Health Guide 5

6 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 they re especially abundant in fermented foods, forming as the healthy microbes that are present begin to mature. As if that wasn t 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 more susceptible 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 doesn t 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 still provide the benefit of sparing your body the energy intensive task of extracting amino acids from your meals. With these benefits in mind, let s jump into the 3 fermented foods/drinks we re going to look at making kefir, kombucha, and sauerkraut. Don t worry, making these fermented foods/drinks is way easier than you think. The Ultimate Gut Health Guide 6

7 Fermented Food #1: Kefir Kefir 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. The Ultimate Gut Health Guide 7

8 Fermented Food #1: Kefir Kefir There 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 or more) 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 don t recommend making cow s milk a regular staple in your diet, you might try water kefir, coconut kefir, or even goat s milk kefir. However, keep in mind that milk kefir grains will usually need to return to regular cow s milk to be replenished. And even if you do choose to make cow s milk kefir, understand that the fermentation makes it much more beneficial to your health (than regular milk). With that said, here s what you ll need to start making kefir: Milk kefir grains or powdered milk kefir starter culture. Milk: We recommend using coconut or goat s 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 we re ready to rock and roll, let s start by looking at how to make coconut milk kefir. But before we do so, you ll first need to know how to activate the dehydrated milk kefir grains. Here s a quick run down kefir The Ultimate Gut Health Guide 8

9 Fermented Food #1: Kefir 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 at room 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 sure the 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, sour and 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 hours, your kefir grains are ready to generate regular batches of kefir. Now, your milk kefir grains are set to go (and you ll never have to do that activation process ever again). The Ultimate Gut Health Guide 9

10 Fermented Food #1: Kefir Coconut Milk Kefir For 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 quick stir 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) that s I enjoy most The Ultimate Gut Health Guide 10

11 Fermented Food #1: Kefir Goat s Milk Kefir If you can t tolerate cow s milk or choose not to drink it, then that s ok. You might be better off with goat s milk. First of all goat s milk contains less casein than cow s milk, which can make it easier to digest for some people. Second, goat s milk is naturally homogenized, meaning the cream will not separate during the kefiring process. 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 grains in 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. 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 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. The Ultimate Gut Health Guide 11

12 Fermented Food #1: Kefir Water Kefir Water kefir is not only easy to make, it is a delicious, probioticrich, 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 sugar is best; avoid honey as its anti-bacterial properties will inhibit proper fermentation) Water (non-chlorinated, non-fluoridated). àà 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. àà If using tap water, remove the chlorine prior to making water kefir either by boiling the water and allowing it to cool. 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. The Ultimate Gut Health Guide 12

13 Fermented Food #1: Kefir Optional Flavoring Fermented water kefir tastes a like sweet coconut water. If you d 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 you ve 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 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. 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. 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 The Ultimate Gut Health Guide 13

14 Fermented Food #1: Kefir 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. That s 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. Although finished 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 can t 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. The Ultimate Gut Health Guide 14

15 Fermented Food #2: Kombucha Kombucha is an all-natural health beverage, made from fermented tea and a starter culture called a SCOBY. It s 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. The Ultimate Gut Health Guide 15

16 Fermented Food #2: Kombucha Kombucha When 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, I ve got two separate 8 liter batches fermenting so that we ve always got some on hand. Plus, it s way better than paying $3/can in the store! Kombucha 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, it s 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. 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) 3. Turn off heat source and allow tea to steep for 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). The Ultimate Gut Health Guide 16

17 Fermented Food #2: 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. Kombucha Once you ve decided that your kombucha is good to go, here s what you ll want to do: 1. Remove the covering from the vessel you ll 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. It s 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? 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. 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. The Ultimate Gut Health Guide 17

18 Fermented Food #2: Kombucha Kombucha Once you get the hang of it, you can really make some great tasting kombucha. And if you ve got kids, this is a much better option than traditional fruit juice if they want something other than water. I usually drink 2-3 glasses of kombucha per day. I figure it can only help repair my damaged intestinal lining. I ve yet to experience any ill effects (of which there really are none) of drinking greater amounts. Ultimately, it s up to you but you re best to start slowly and build your way up. Kombucha 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. The Ultimate Gut Health Guide 18

19 Fermented Food #3: Sauerkraut Cultured 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. The Ultimate Gut Health Guide 19

20 Fermented Food #3: Sauerkraut Sauerkraut Sauerkraut 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 Clean everything: When fermenting anything, it s best to give the good, beneficial bacteria 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. You ll 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 quarter down 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. This will take 5 to 10 minutes. If you d 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. The Ultimate Gut Health Guide 20

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. 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. There s no hard and fast rule for when the sauerkraut is done go by how it tastes. While it s 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; don t eat moldy parts close to the surface, 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. Ferment the Cabbage For 3 to 10 Days: As it s fermenting, keep the sauerkraut away from direct sunlight and at a cool room temperature ideally 65 F to 75 F. Check it daily and press it down if the cabbage is floating above the liquid. The Ultimate Gut Health Guide 21