Nutrition: Making Water Kefir - Class Recap

Water kefir is a probiotic drink that can be made easily at home.  You will need water kefir grains, which are clusters of bacteria and yeast as your starter.  These can be ordered online or obtained from someone who makes water kefir and has extras to spare.  With sugar and water, these grains will ferment quickly, producing water kefir.  If a fizzier drink is desired, a second fermentation is in order.

Benefits:
Water kefir is dairy free and gluten-free.  It can be used to replace sports drinks and even sodas!  You can customize the flavor and amount of fizz based on your preference.  

​The Nourished Kitchen says:
“Water kefir, like most fermented foods, supports gut health and systemic wellness,  The beneficial bacteria in the water kefir grains consume the sugar in the sugar water, and as they metabolize the sugar, they produce a variety of beneficial acids, food enzymes, B vitamins and more beneficial bacteria.  This process of fermentation also reduces the sugar content of the drink.”

Tips & Tricks

• Only use unchlorinated and unfluoridated water
• Water with natural minerals is good for the kefir grains
• Do not use metal (stainless steel is okay, but a high quality plastic is best) because some can react with the grains
• If doing a second ferment, use tight fitting plastic lids (find these in the canning section of most grocery stores)
• For sugar, do NOT use honey, coconut sugar, agave, maple syrup or any sugar substitutes for the best results

Water Kefir Recipe : First Ferment

Ingredients:

2 TB rehydrated kefir grains (if purchasing, they will be dry and you will have to rehydrate them, unless you are getting extra from a friend)

¼ cup sugar

Water

Wide mouth glass quart jar

Fine mesh plastic strainer

Coffee filter and rubber band

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Directions:

1. Place sugar in the jar and pour a little bit of hot water over the sugar to dissolve it.  Stir.

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​2. Add cold water up to the 3 cup line on the jar (This helps cool the water temperature down).

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​3. Make sure the water is room temperature (89 degrees or below) and then add the grains to the sugar water.

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​4. Place the coffee filter over the top of the jar and use the rubber band to secure it into place.

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5. Set the jar on the counter - make sure it is out of direct sunlight - for 1 or 2 days.  You want the liquid to be cloudy and have tiny little air bubbles.

6. Drain the grains using a strainer.  These grains are ready to make another batch of kefir!  If you are not ready for another batch, store used grains in the refrigerator in sugar water with a lid.  When ready to use, discard water and make a fresh batch,
Do NOT rinse your grains!

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Second Ferment - Apple Blueberry Water Kefir Soda

Ingredients:

Water kefir from first ferment (see above)

100% apple juice, or other fruit juice, just make sure it is 100% juice

*optional: ¼ cup frozen blueberries, or other frozen fruit, organic is best

2 wide mouth glass quart jars with tight fitting lids

Fine mesh plastic strainer

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Directions:

1. If you haven’t already, strain the fresh batch of water kefir, from the first ferment, into a wide mouth jar.

​2. Add juice until filled to top of rim

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​3. If adding fruit, do so now.

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​4. Put the lid on tightly and leave jar on the counter for one day.

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​5. After fermenting, strain fruit and discard (optional: add used fruit to smoothie)
If you didn’t use fruit, you may leave the jar on the counter for up to 3 days.  This makes it have more fizz!

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6. Refrigerate and enjoy!

*Special thanks to Beth for coming and educating all of us!

Resources:

Drink Your Bugs podcast: https://www.westonaprice.org/podcast/73-drink-your-bugs/
https://www.culturesforhealth.com/
https://wellnessmama.com/2237/water-kefir-variations/
http://nourishedkitchen.com/water-kefir/