Kombucha 101

Kombucha 101

Presented by

Heather Brown, LMT/Health Coach &

 Ally McPhee, Holistic Health Coach

515.689.2001

Ingredients and items needed:

·         Kombucha SCOBY (make or buy on AMAZON or get from a friend)

         SCOBY= Symbiotic Culture Of Bacteria & Yeast

·         1 gallon glass jar or large beverage dispenser (use glass not plastic)

·         14 cups of water total

·         5-8 black or green tea bags (or loose tea plus a tea infuser or pouch for loose tea)

·         1 cup of white sugar (need a Jun Tea SCOBY if you want to use honey)

·         Rubber band

·         Bandana or old t-shirt cut into a 5-6” square

Optional--in a few weeks you will need:

·         6-12 fermentation bottles (AKA Swing top bottles) for 2^nd fermentation process

·         Fresh fruit or fresh juice for flavoring process

Instructions (watch kombucha demos on YouTube, if needed or see link below):

1. Make kombucha SCOBY, if needed. See this link for recipe and video:

                                                                           https://ifoodreal.com/kombucha-recipe/

2. In a large pot, bring ALL or HALF of water to boil and turn off heat. Add tea and sugar, stir and let cool completely: place in a sink filled with cold water to speed things up, or let sit overnight.
3. In a glass beverage dispenser or gallon jar, add kombucha SCOBY and 2 cups of previously made kombucha, if you have it. Strain the cooled tea (plus plain water if you only boiled 7 cups of water vs 14) using a mesh strainer into the gallon jar or dispenser.
4. Cover jar opening with the bandanna or old t-shirt securing with a rubber band and put in a place with temperatures above 21C or 70F (I leave mine on a kitchen counter) to ferment for 7-10 days. It is OK if SCOBY isn’t floating at the top (it will later).
5. After 7 days (less in summer) start tasting kombucha via a straw. If it isn’t sweet, has a tangy taste, fizzes as you pour and SCOBY is floating at the top, then your kombucha is ready.
6. Pour using a funnel into airtight fermentation bottles and enjoy.
7. To make next batch of kombucha, start with step 2.

Store: Keep at room temperature for up to a few weeks. Longer in the fridge (kombucha is less fizzy when refrigerated).

A “mother”, also known by the acronym SCOBY, is a Symbiotic Culture of Yeast and Bacteria. ... This “mother” is responsible for the miraculous fermentation that takes place, turning ordinary tea into sparkling, tart kombucha. If you're an old hand with the SCOBY, you know all about it.

Quick and Easy Gluten and Dairy Free Options

I received a great list of ideas from my health coach this week and I am sharing the list with you. The list is intended to be used while traveling or ultra busy. I hope you find some great inspiration! I'll add the meat and animal product items at the end to make it easier to omit or find.

• Frozen or homemade fries
• Nuts(raw/unsalted is my favorite), dried fruit and dairy free chocolate chips made into trail mix
• Coconut butter or almond butter on fruit
• Fruit---apples, oranges, pears, bananas, etc (dried, fresh, freeze dried, fruit leather)
• Applesauce pouches
• Raw veggies with hummus
• Guacamole or salsa with chips or veggies
• Sweet Potato chips, Cassava brand tortilla chips, Siete Grain-free tortilla chips, Rice Chips 
• Avocado---plain or with sea salt (Redmond's Real Salt is yummy!) 
• Celery with nut butter and raisins
• Homemade muffins/bars (see gluten/dairy free mixes at your health market)
• Protein power balls (find recipes on-line)
• The GFB Bars/bites (found on Amazon)
• Mary's Gone Crackers or Cookies
• Lara Bars/bites
• Clif Bar (Kits organic)
• Rx bars
• Olives
• Pickles
• Coconut, cashew or almond milk yogurt
• Gluten free crackers or pretzels
• Rice cakes with nut butter/raisins or chocolate chips
• Homemade jello 
• Gluten free waffles with nut butter
• Rice or tapioca pudding made with canned coconut milk
• Popcorn
• Almond Butter Packets (Justin Butter)
• Carrot and celery sticks with aioli (a Mediterranean sauce made of garlic and olive oil)
• Primal nutrition Macadamia and sea salt butter
• 87% Dark Chocolate (dairy and soy free)
• Protein packed smoothies with coconut oil, coconut milk (or almond milk), cocao, banana, chia, flax, protein powder (I like Nutiva Hemp protein), avocado, raw mixed greens (like spinach, kale or chard), etc.
• Add a tbsp of refined coconut oil to all hot dishes for an added boost of healthy fat
• Hard boiled eggs
• Beef sticks (Nicks)
• Grass Fed Beef Jerky
• Kettle-cooked Chicharrones
• Hot dogs, sausages, pepperonis organic/pastured/nitrate free if possible---Applegate is a good brand)
• Avocado on egg (bacon optional) bagel
• Nitrate free deli meat--plain or wrapped around an avocado or hummus
• Meatballs in red sauce (jar spaghetti sauce)
• Keto fat bombs
• Soup or chili in a thermos
• Gluten free chicken nuggets or chicken strips
• Burger patty
• Leftover chicken or steak
• Salmon or tuna patties 
• Boxed greens mixed with a can of chicken, tuna or salmon and mayo or veganaise on gluten free bread, plain or with gluten free crackers