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

To Make Kombucha

These instructions were given to me by my friend Jillian Mahl Peet who is a culinary chef and Licensed Massage Therapist:

Brew 1 gallon of strong tea using black or green tea leaves or bags.

Add 1 cup of sugar, stir to dissolve. Strain into brewing vessel(s)   and cool to 80 - 90 degrees.

Add mother (SCOBY) to brewing vessel(s), cover with cheesecloth or a thin towel. Secure with elastic or a rubber band or string to keep bugs out.

Allow brew to ferment 5 days to two weeks.  It takes longer to brew in the winter. Do not keep in a sunny spot.

The mother should rise to the top, produce some bubbles and a clear white layer will form across the top of the liquid. Should produce a 'yeasty' sour aroma like vinegar, not anything 'rotten' or 'putrid.'

2018 Matriarch Massage & Wellness Events

Hello and welcome to my blog! I'm excited to share my passion of therapeutic massage and wellness events with you. Becoming a massage therapist in 2016 was just half of my goal. The second half of that dream is becoming a health coach through the Institute of Integrative Nutrition this year. I'm still in school but ready to share with those who are seeking answers and solutions to chronic pain and illness. I'm a 45 year old mom of two teen boys who were exclusively homeschooled from birth to ages 7 and 10. We volunteered on organic farms in California and camped in 6 National Parks plus drove to Alaska. I've been a health enthusiast most of my life but have experienced my own health challenges and a near death crisis enough to know there is always more to learn about living a balanced and happy life. 

Please join me at any of the events below or contact me for private health coaching or therapeutic massage.

Much love,

Heather Brown 

LMT & Holistic Health Coach

Offices @ 

 The Soul's Garden Shop, 501 North Ave, Norwalk 

(across from 2nd Casey's in Norwalk) 

Text or call for same day appointments when available...515.689.2001

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August 2018

Chair Massage (Most) Saturdays at Natural Grocers in the classroom or health & beauty area from 9:30-11:00 a.m. ~ $1 a minute (Natural Grocers on 86th & Hickman, Clive)

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A Second Office Location opening this month in Norwalk.  
I'm very excited to offer another location at The Soul's Garden at 501 North Ave, Norwalk, Iowa (JUST west of Hwy 28 and across from the 2nd Casey's gas station on the way to Cumming. The Soul's Garden is a new shop which offers Young Living Oils take and make roller balls, Reiki for people and pets, yoga classes, chakra classes plus massage, health & wellness events by yours truly! I can't tell you how excited I am and welcome you to visit me at either of my offices. My first office is at the fabulous Unity Center in Des Moines. Call or text me for same day appointments when available. 

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Kombucha 101 Class
Wednesday, August 22nd from 5:00-6:00 p.m.
Natural Grocers Demo Kitchen in Clive, Iowa (86th & Hickman)

Kombucha is a sweet, fizzy drink made of yeast, sugar, and fermented tea. It has a number of potential health benefits, including gut health and liver function. Kombucha starts out as a sugary tea, which is then fermented with the help of a scoby. "SCOBY" is actually an acronym for "symbiotic culture of bacteria and yeast." It's very close cousins to the mother used to make vinegar. I will go over the kombucha making process in this class and show you how I made my first kombucha batch this summer with a SCOBY from a culinary chef. No samples will be given of my batch for liability reasons but we will taste samples of kombucha sold at Natural Grocers. 

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September 2018

Natural Grocers Demo Kitchen in Clive, Iowa (86th & Hickman)

Date is to be determined 
Jun Tea 101 

Jun tea is a delightful fermented tonic that is cultured with honey in a base of green tea. It is known as the “champagne of kombucha” because of its soft, light flavor and plentiful carbonation. It differs from kombucha in that it cultures best with green tea and raw honey, while kombucha thrives in black tea and sugar. It is truly a delicacy.

The history and origins of jun tea are mysterious. Some speculate that this close member of the kombucha family was a spiritual elixir originating in regions of northern China and Tibet. Others, however, think that it is a more recent deviation from kombucha.

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October 2018
Our first Holistic Lifestyle Potluck begins on Wednesday, October 3rd at 5:30 p.m. We will each be invited to bring our favorite gluten and dairy free food and share our experience and encourage one another plus set goals and intentions. I'll bring a main dish using items purchased at Natural Grocers. We will meet the first Wednesday of the month in the classroom & demo kitchen at The Soul's Garden in Norwalk. You may join us even if you come empty handed. ALL ARE WELCOME.

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November 2018

Holistic Lifestyle Potluck  on Wednesday, November 7th at 5:30 p.m. We will each be invited to bring our favorite gluten and dairy free food and share our experience and encourage one another plus set goals and intentions. I'll bring a main dish using items purchased at Natural Grocers. We will meet the first Wednesday of the month in the classroom & demo kitchen at The Soul's Garden in Norwalk. You may join us even if you come empty handed. ALL ARE WELCOME.


Group and Corporate Health Coaching Begins. If you would like me to contact your employer for group health coaching at your work place, please send an email to matriarchmassage@gmail.com with the contact person and their phone number, email or mailing address. 

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December 2018

Holistic Lifestyle Potluck  on Wednesday, December 5th at 5:30 p.m. We will each be invited to bring our favorite gluten and dairy free food and share our experience and encourage one another plus set goals and intentions. I'll bring a main dish using items purchased at Natural Grocers. We will meet the first Wednesday of the month in the classroom & demo kitchen at The Soul's Garden in Norwalk.  You may join us even if you come empty handed. ALL ARE WELCOME.

Guess who is going to Elsie Mason Manor and Ligutti Tower?

ME!! These are two income restricted facilities in Des Moines for folks 62 and over--or younger with disabilities. I toured the two centers yesterday with one of the managers where I will be volunteering massage and providing programs quarterly. The residents are very happy about this and I am excited about having this service opportunity.

My first volunteer date will be on Monday, April 30 from 10-noon and in May I will be assisting planting a garden on one of the rooftops.

Please feel free to call me if you or your kiddos are interested in helping me with programs.

Thank you!

Heather Brown, LMT and Health Coach
515.689.2001 (call or text)
Heather4752@gmail.com
Website: http://www.mmw.massagetherapy.com/