Fermented Coleslaw

     This is the time of year for picnics! It's absolutely gorgeous outside, school's out, and living in Florida means that I'm within a few hours drive of some of the most beautiful natural springs and beaches. Coleslaw is a staple in almost every summertime Southern gathering, from picnics to cookouts. What better way to enjoy the summer? I actually have a handful of coleslaw recipes I tend to cycle through, and I figured that I'd share a few of them with you.

     A few years ago, I started fermenting every vegetable I could get my hands on. Some turned out amazing, and others needed work. However the most consistent ferments I made were cabbages and root vegetables. I love cabbage, but we all know how wonderful raw cabbage can be for our digestion. So I thought, why not make my coleslaw with fermented cabbage to ease the digestive process? It worked so well that I have not looked back, and keep coming up with new fermented coleslaw recipes. 

But why ferment at all? 

     There are more bacterial cells in our bodies than there are our own cells.  These bacteria are considered to be our microbiome (https://en.wikipedia.org/wiki/Microbiota).  A healthy microbiome can improve immunity, metabolism, sustains the gastrointestinal tract, supports healthy mood and brain functions, aids in proper nutrient production and absorption, as well as helping maintain healthy weight.  Eating fermented foods is one of the easiest ways to balance your microbiome.  When your microbiome is unbalanced, a number of health issues can easily develop, including depression and digestive conditions.  This is especially important after a prolonged illness and after taking antibiotics. 


The Fermented Veggies:
     Here is a recipe for fermented cabbage and other veggies to use in a slaw recipe. If you want to make a broccoli slaw instead of a traditional cabbage slaw, just use 6 cups of peeled and julienned broccoli stems in place of the green cabbage, and reduce the red cabbage by half.

Fermented Cabbage for Slaw

½ medium Green Cabbage, very thinly sliced (about 4 cups)

½ medium Red Cabbage, very thinly sliced (about 4 cups)

2 medium Carrots, peeled; julienned or grated

1 medium Onion julienned or grated

About 6 cups Distilled Water

About 4 ½ tablespoon Sea Salt

Mix together all the freshly cut vegetables and lightly salt as you pack them into a glass container (or a few mason jars). Mix the water and salt together until the salt is fully dissolved. Pour over the vegetables, leaving about ½ inch of space at the top but making sure to completely cover the veggies (if you need more of the salt water mixture, for every 1 cup of water use ¾ tablespoons of salt). Place the lid(s) on the container(s) and place in a cool dark space. Allow to sit for 3-6 weeks.

The Basic Slaw:
     Here's the basic slaw recipe I use. It's a traditional creamy Southern slaw.

Fermented Coleslaw

For the Dressing:

½ cup Mayonnaise (or vegan mayonnaise)

½ tablespoon Honey (or agave)

¼ teaspoon Celery Seeds

½ teaspoon Salt

¼ teaspoon Cayenne

¼ teaspoon freshly ground Black Pepper

1 cup Fermented Cabbage for Slaw (see above recipe), strained

Whisk mayonnaise, honey, celery seeds, salt, and pepper in a large bowl to combine. Add fermented cabbage to dressing and toss to coat. Feel free to add more mayo and spices if needed. Cover and chill until ready to serve, overnight is best but a minimum of 2 hours.


The Quick Fix:
     Fermenting the traditional way does take some time. If you want a probiotic coleslaw that can be made in 1 afternoon, try this Kombucha Slaw.

Kombucha Slaw

For the Slaw:

½ medium Green Cabbage, very thinly sliced (about 4 cups)

½ medium Red Cabbage, very thinly sliced (about 4 cups)

2 medium Carrots, peeled; julienned or grated

1 medium Onion julienned or grated

For the Dressing:

1 cup Mayonnaise (or vegan mayonnaise)

¼ cup Kombucha (the more vinegar-like flavor the better)

1-2 tablespoons Honey (or agave)

1 tablespoon Celery Seed

Salt, Pepper, and Cayenne to taste

In one bowl, mix together the vegetables. In a second bowl, whisk together remaining ingredients. Pour dressing over vegetables and toss to coat. Cover and chill until ready to serve, overnight is best but a minimum of 2 hours.

Something Kinda Sweet:
     I have always enjoyed playing around with traditional recipes. This coleslaw was inspired by an Apple Fennel slaw I had at a local restaurant once. I'm not really a fan of fennel, but it was super tasty. So the next time I made coleslaw I added apples and created my own, fennel-free, version of that Sweet and Sour Slaw.

Sweet and Sour Slaw

For the Dressing:

½ cup Plain Greek Yogurt (or vegan alternative)

¼ cup Mayonnaise (or vegan mayonnaise)

3-4 tablespoons Honey (or agave)

1 teaspoon Black Pepper

½ teaspoon ground Mustard

½ teaspoon Poppy Seeds

Salt to taste

For the Slaw:

2 cups Fermented Cabbage for Slaw (see above recipe), strained

2 firm Apples (sweet red or yellow apples work best, but you can use green apples for a more tart flavor), cored and julienned

1 Celery Stalk, thinly sliced or grated

¼ cup Raisins

In one bowl, combine yogurt, mayo, honey, pepper, mustard, and poppy seeds. Whisk well to combine. In another, larger, bowl, combine remaining ingredients. Pour dressing over vegetables and toss to coat. Cover and chill until ready to serve, overnight is best but a minimum of 2 hours.
   

Avocado and Garden Fresh Veggies:
     This recipe uses mashed avocado in place of mayonnaise. However, the best part is the ability to use whatever veggies you want in the fermented veggies mix, this is a great way to use any veggies your garden may have produced in excess. This is also great made with Zucchini and Summer Squash.

Avocado Garden Slaw

For the Fermented Veggies: 

(follow the same instructions as with the Fermented Cabbage for Slaw recipe above but use these ingredients)

2 cups Cabbage or Brussels Sprouts, thinly sliced

About 6-8  Raddishes, julienned or grated

2 medium sized Golden Beets, julienned or grated (or any other beet, but the golden beets won't change the color of your slaw)

1 medium Carrot, peeled; julienned or grated

1 medium Onion julienned or grated

About 4 cups Distilled Water

About 3 tablespoon Sea Salt

For the Dressing:

1 cup Avocado, pureed

1 tablespoons Honey (or agave)

1 teaspoon Black Pepper

½ teaspoon ground Mustard

½ teaspoon Fresh Garlic, minced

Salt to taste

Fresh Veggies:

1 cup Sugar Snap Peas, thinly sliced

1 cup Kale (or other fresh green), thinly sliced

1 cup Swiss Chard Leaves, thinly sliced

Go ahead and slice up those stalks and add them as well (or not, your choice)

1 Celery Stalk, thinly sliced or grated

     

Strain the fermented veggies and add in the fresh ones. In a different bowl, combine dressing ingredients and mix well (this might work even better in a food processor or blender). If the dressing is a bit thick, add in a bit of the liquid you strained from the fermented veggies. Combine both mixtures and toss to coat. Cover and chill until ready to serve, overnight is best but a minimum of 2 hours.




     I hope you enjoy these Coleslaw recipes!  If you have any questions or comments, please leave them below!

2 Simple Recipes for Gut Health

If you've been following this blog, and reading for some time, you may have seen a post from January. This post is an introduction to the gut-brain connection and how our diet can affect our mental health. Today I'm going to give you a couple simple recipes to help start your path to healing your gut.

Kombucha:

I've devoted an entire post to Kombucha in the past, and might do so again in the future. Kombucha is amazing, both for your gut and for the taste. If you want to get more of the nitty-gritty details, please feel free to look up that post I made last September. In the meantime, I wanted to give you a great recipe for flavored Kombucha that goes a step further than just plain. This particular one adds in a few ingredients that are also super healthy for your gut.

Ginger Berry Kombucha

3 ½ quarts Water

1 cup Sugar

6-8 Tea Bags (black or green tea work best, I usually do 3 of each)

1 ½ cups unflavored, starter Kombucha

1 SCOBY

½ cup each of Strawberries, Blueberries, Blackberries, and Cherries, all chopped

3 or more tablespoons Minced Fresh Ginger

Instructions:

Bring the water to a boil. Remove from heat and stir in the sugar until it has dissolved. Now add in the tea bags. Cover, and let cool to room temperature. Once mixture has cooled, remove the tea bags and add in your starter Kombucha. Pour into your fermentation container (I use a gallon Mason Jar) and add in your SCOBY. Cover with cloth and secure with a rubber band. Let sit, out of direct sunlight, for 5-7 days (here in Central Florida, I start tasting at 3 days during the summer). When it tastes pleasant to you, remove the SCOBY and 1 ½ cups of starter, place them in a holding container (bowl or another jar). Now add in your berries and ginger. Cover with cloth and allow to sit at room temperature, out of sunlight, for an additional 2 or more days. Taste the brew and when you are happy with it, go ahead and strain out the herb/fruit solids. Pour the Kombucha into bottles and enjoy!

Optional:

Adding chia seeds to your Kombucha is a great way to boost your energy levels and help with your gut issues. However, some people are sensitive to small seeds so use caution if you have certain gut issues like diverticulitis.

Add Chia to Your Kombucha!

1 cup Kombucha

¼ cup – ½ cup Rehydrated Chia Seeds (Combine 1 part Chia Seeds, and 4 parts Warm water. Stir well. Leave in the fridge for a few hours to rehydrate and form a gel.)

Instructions:

Place chia seeds and gel into a cup or bottle. Add in Kombucha. Stir (or shake) well. Enjoy!

Bone Broth:

Recently, bone broth has received quite a bit of attention. Which is awesome, because it's been so underrated for years. Bone broth is similar to a typical broth or stock, except you simmer the bones for 48-72 hours in order to break down the marrow and release all those healing minerals. It's this that makes bone broth so amazing for you. For optimal gut health, consuming a minimum of ½ cup every day will help to repair/rebuild the barrier of your gut and help increase nutrient absorption. I like to freeze my broth in ice-cube trays. This makes it easier to add them to rice, quinoa, soups, salad dressing, and so much more. Wellness Mama has written up a great introduction to bone broths, including where to find bones and how to use the broth.

Simple Bone Broth

2-4 pounds Bones (beef, lamb, poultry, or fish) from a healthy source

2 tablespoons Apple Cider Vinegar

2 large Onions

2 medium Carrots, and carrot tops

3 stalks of Celery

1 tablespoon Coconut Oil (or Avocado Oil)

2 tablespoons Salt

1 tablespoon Black Pepper

3 cloves of Garlic, smashed

1 bunch Fresh Parsley

Instructions:

*Optional* Roast the bones, in a 350° oven for 30 minutes, to improve the flavor.

Place the bones in a stock pot and cover with water. Add in the vinegar and let sit for about 45 minutes. This helps the minerals to begin coming out of the bones. While you are waiting on the bones, chop 1 onion, 1 carrot, and 1 celery stalk. Sautee these vegetables with the coconut oil, until onions are translucent. Add them and the remaining onion, carrot, and celery (chopped) to the stock pot. Now is the time to add your salt, pepper, carrot tops, and any other herbs you would like to add (except the garlic and parsley). If needed, add water to just cover all the vegetables. Bring contents to a boil. Once it has reached a roiling boil, reduce heat to simmer. Simmer for 48-72 hours. During the first few hours, scum will form on the top of the broth. Skim that off and keep simmering. If you're not comfortable leaving the stove on over night, turn it off (make sure it's covered) and let it sit at room temperature over night. Turn it back on the next day and simmer away. You can also make this in a crock pot. During the last 30 minutes of simmering, add in the parsley and garlic. When your time is up, remove it from the heat and let the broth come to room temperature. Strain out all solids and enjoy! This will keep in the refrigerator for 5 days. I always freeze ½ of my batches for later use.

Both of these recipes are very versatile. You can flavor the Kombucha however you want, with or without chia seeds. You can use the bone broth as a base for every soup, to cook rice/quinoa, or to add in place of water with any savory dish you are cooking. Not only will they help to boost your gut, but they all work to boost immunity, mood, and overall health.

I have previously posted some other recipes that are great for gut health. Fermented Lemons, Golden Milk, and Fermented Salsa are all great recipes to add into your diet to boost gut health.

I hope you enjoy making these recipes, and I hope they help you on your journey to better gut health! If you have any questions or comments, please leave them below!

Pesky Eczema

    Ever since moving to Central Florida, I have been plagued by itchy, easily irritated skin.  It flares up during certain times of the year, and especially when I am experiencing a high volume of stress.  The constant itching and scratching combined with burning irritation makes sure that eczema is annoying at best.  The term eczema is actually a blanket term that is used to describe itchy, inflamed skin with occasional blisters and/or scales.  It’s often used interchangeably with the term dermatitis, which translates to “inflamed skin.” 

    Like most of the chronic problems in life, eczema is mostly due to dietary factors in combination with environmental ones.  In short, eczema is inflammation.  Eating inflammatory foods can trigger it, and being in stressful, inflammatory situations can trigger it.  I have noticed that mine flares up worse in the summer as well, because of the stress of heat and the moisture I loose through excessive perspiration.  

    Conventional treatments all work on the external side of things, mainly by just suppressing the symptoms.  Some of these include bleach baths (I cringe at this thought because bleach makes my eczema much worse) and steroid creams.  Neither of which address the actual cause of eczema.  Eczema starts in the gut.  Yup.  You heard me right.  An annoying skin condition is actually caused by inflammation in your intestines.  This means that diet is really the only true “cure” or preventative measure for this condition. 

    Inflammation in your gut, which leads to eczema, is caused by food allergens.  The most common allergens are cow’s milk, eggs, gluten, soy, peanuts, fish, beef, corn, citrus, and tomatoes.  In order to figure out which one is causing your particular symptoms, you should stop consuming all of them.  After a period of time where you are symptom free, begin re-introducing them into your diet, one at a time.  Wait a period of time before adding the next one in so that you can assess your possible symptoms.  If you encounter one that causes issues, that’s your allergen.  You may have more than one, so continue the process until you have eliminated all of those allergens.  Other things that cause inflammation in your gut include herbicides, pesticides, GMOs, and radiation.  Eliminating these toxins from your diet is a good idea even if you do not show signs of eczema or other inflammation.  Also, inflammation in your gut can happen when there is an imbalance of healthy gut flora.  Probiotics are great to help prevent and correct this, as well as fermented foods (yogurt, Kombucha, keifer, etc). 

    Now that we’ve addressed the root cause, what makes eczema worse?  If you have eczema, then your skin is not holding in moisture properly.  This means that any harsh soaps or excessive scrubbing can wash away too many of your natural oils that help to hold in moisture, making your eczema worsen.  Harsh chemicals can do the same.  I’ve heard, through the years, that bathing is bad for eczema, that bathing is good for eczema, that you should or should not use lotion, etc.  There are many contradicting thoughts out there for what makes eczema worse, and what helps.

    What actually helps?  Hydration is key.  Internal hydration, by drinking plenty of water, as well as external hydration, such as soaking in lukewarm (not hot) water.  But hydration is not just about water.  You can be dehydrated and drink your weight in water every day, simply by not having enough fats/oils in your diet.  Healthy fats are the real heroes of hydration because they help our bodies hold in moisture.  Making sure your diet has plenty of healthy fats (coconut oil and flaxseed are both great sources) is a great way to stop eczema before it starts.  However, when a flare up does occur look to lotions, salves, and ointments.  These can all help by adding healthy fats to our skin to help it hold in the moisture.

    One of my favorite things to use is coconut oil.  In more northern climates, people consider coconut oil an already made salve.  In Florida, however, it turns completely liquid at room temperature.  But it still provides a great amount of moisture for hair, skin, and internally as well.  It also makes a great makeup remover, just wet a cotton pad with coconut oil and remove away!  Jojoba oil is also amazing to use with eczema.  Just apply it externally when needed.  Also, when you are thinking about baths, adding chamomile or oats to your bath can help ease the itching and burning of eczema as well as lessen the inflammation.  Lavender essential oil is also something I use for my eczema, it helps to prevent infections in any open wounds and it’s a natural pain reliever, so it helps to minimize the burning that accompanies excessive scratching.

    I hope this brief introduction helps you out and gives you a good start on living an eczema free life. 

Resources:

Every Day Roots: http://everydayroots.com/eczema-remedies

Natural Healthy Concepts: http://blog.naturalhealthyconcepts.com/2013/05/09/5-natural-ways-to-manage-eczema/

Wellness Mama: http://wellnessmama.com/12065/natural-eczema-remedies/

Kombucha

    Many of you may have seen Kombucha in the grocery store.  Some of you may have even been brave enough to try it.  But I don’t know if any of you realize just how easy it is to make. 

    First though, what is Kombucha?  Kombucha is a fermented, sweetened tea.  The first recorded use of a fermented tea comes from China circa 221 BC, during the Tsin Dynasty.  Then, it was simply called “The Tea of Immortality.”  When you find out all the possible uses and health benefits of this drink, you’ll understand why it earned that name.  The name Kombucha is said to have first been used in Japan around 415 AD.  However, it has been used all over the world.  It was actually extremely popular in Russia up until the Second World War, when there was a sugar shortage and people could no longer brew it.  This may be why it never really gained much popularity in the West.  Well, that and the tea we have gotten, historically, here in America is the worst quality that shipped out of China.  China kept the best, then each country that it ships to kept the next best quality, until finally it makes it here to the USA, where we got the stuff that’s left over.   Then it was so heavily taxed, no wonder the Boston Tea Party happened!

    So why has Kombucha become popular in recent years?  Not only is it tasty, but it is also amazingly healthy.  Kombucha is beneficial for your whole body in a number of indirect ways.  However there are four things that Kombucha is really known for.

Liver Detoxification

    Our livers naturally create an acid that binds to toxins and helps flush them out.  This acid is glucuronic acid.  When a healthy lifestyle and diet are followed, our bodies naturally produce enough glucuronic acid to keep us detoxified and healthy.  However, in modern times, this lifestyle is impossible to keep up, if only due to the amount of environmental toxin exposure we face daily.  Kombucha contains many organic acids, but the main one is glucuronic acid.  When this acid comes in contact with toxins in the body, they cannot escape their fate.  They are flushed out via the kidney.  This helps a number of health conditions, including allergies.  Glucuronic acid has also been studied as a cancer preventative, and possible cure.  There are a number of testimonials out there where people have claimed to have cured their cancers by drinking Kombucha daily, in combination with changing their diet to 100% organic, vegan, and 80% raw/fermented.  I do not have any personal experience with this, but there are studies out there and it might be worth a little research. 

Joint Care

    One of the side benefits that come from the glucuronic acid is that a by-product is the creation of glucosamine.  Glucosamine is typically found in healthy cartilage, typically in the fluid surrounding the joints.  When the joint begins to degenerate, glucosamine can actually halt the rate of degeneration and, in a few cases, even reverse the degeneration.   This happens because it increases the rate of the production of synovial hyaluronic acid in the body.  This acid helps to preserve the lubrication of the joints, and even helps other parts of the body, including connective tissues, to maintain moisture levels which help with natural lubrication and flexibility.  Which all works together to make Kombucha a great drink for athletes and arthritic patients. 

Improving Digestion

    Glucuronic acid is not the only organic acid present in Kombucha.  Lactic acid, acetic acid, usnic acid, oxalic acid, malic acid, gluconic acid, and butyric acid are all present as well as a great number of probiotics, enzymes, and antioxidants.  All of this means that Kombucha is a powerhouse of health for digestion.  Each acid listed has a slightly different function, but they all work together to prevent an overgrowth of candida (the yeast that lives in your body and can cause health issues if allowed to produce out of control), fight off harmful bacteria, improve the health of helpful bacteria, strengthen the lining of the stomach (thus preventing ulcers and leaky gut), prevent constipation and bowel decay, and detoxify the liver.  With the recent studies connecting gut health and brain function, all of this can also lead to improved mental clarity and mood stability.  This all also helps to reduce inflammation in the whole body, which can help to reduce the symptoms of autoimmune conditions as well as fibromyalgia, and chronic fatigue.

Improving Immune Function

    Kombucha is extremely high in antioxidants which help to fight free radicals.  Kombucha is made from tea (Camellia sinesis) which is jam packed full of antioxidants already.  But during the brewing process there is a very significant antioxidant which is created.  D-saccharic acid-1, 4-lactone (DSL) has been studied in relation to a number of health issues.  It has been found to be one of the more powerful antioxidants in its fight against free radicals, it has also been found to significantly reduce the rate of cell degeneration and death, and lessen the tissue damage incurred in diabetic patients.  DSL in conjunction with high amounts of vitamin C are suspected to be the main cause for the improvement of immune function in people who drink Kombucha regularly.

Cautions

    There are a few cautions that come with Kombucha.  As with all things in life, please consume in moderation.  It’s good to start with about 8oz a day and work your way up to a greater number over time.  A small number of people have reported stomach upset, allergic reaction, and infections.  Consuming an excess (which admittedly takes a lot) can cause problems for people with existing digestive issues related to high acidity, due to the high amounts of acid present.  People with compromised immune systems should use extreme caution with Kombucha as it is full of helpful bacteria and yeast which could cause infections in those with weak immune systems.  Kombucha does contain a trace amount of alcohol and caffeine, so pregnant women should use caution in drinking it.  People who cannot tolerate even small amounts of caffeine, sugar, and/or alcohol should not consume Kombucha as all three are present.  Kombucha is perfectly safe for minors because the alcohol content is so low, but if you are worried about your child having alcohol, please know that it is present in homebrewed Kombucha.  Keep in mind that the number of people who have these issues is a small percentage of the population, and most people consume Kombucha regularly without any detrimental effects. 

How to Make Kombucha

    First off, let’s talk about the SCOBY.  SCOBY stands for Symbiotic Culture of Bacteria and Yeast.  This is what is responsible for fermenting your Kombucha.  Some people refer to the SCOBY as the “mother” or the “mushroom.”  I think SCOBY is fun to say, so that’s the term I use.  So where do you get one?  Well, you can purchase one from a variety of places online, a simple search at Etsy.com will bring up quite a few in fact.  You might be lucky enough to have a friend who makes Kombucha and is willing (as most of us are because they reproduce like mad) to give you one.  But you can also just go to the grocery store, find an organic, raw Kombucha, preferably one that is a little cloudy or looks like it has stuff floating in it.  Bring it home and sit it on our counter for a few days (in Florida it may take less than a week, but other, cooler climates may take up to a month).  Eventually there will be a light colored film over the top of the Kombucha, this is a baby SCOBY.  Continue to let it sit and your SCOBY will develop into a light colored mass about ¼ inch thick.  Now in 2010 there was a Kombucha recall at most stores, these brands reformulated their Kombucha to no longer contain alcohol (the recall was based on the “high” alcohol content of Kombucha, which contains about the same amount of alcohol as most non-alcoholic beer).  They will not grow a healthy SCOBY very successfully, and if they do, the SCOBY does not reproduce as healthy of babies. 

   So, on to the Kombucha itself. 

Basic Kombucha Tea

1 cup organic sugar (yes, you have to use sugar), if your vessel is over a gallon, you may have to increase this number

4-6 bags of tea (or 4-6 teaspoons of loose leaf), if your vessel is over a gallon, you may have to increase this number

1 SCOBY

1-2 cups starter liquid (this can be the rest of the store bought Kombucha, or just retain some from a previous batch of unflavored Kombucha), if your vessel is over a gallon, you may have to increase this number

Purified/well filtered water, enough to fill your vessel

Tea kettle or pot

1 brewing vessel (I use gallon mason jars, or reused pickle jars.  Just DON’T use metal)

A cloth cover (choose something with a tighter weave than cheesecloth in order to keep the fruit flies out) or paper towel

A rubber band

Boil 4 cups of water and add tea bags and sugar.  Let steep for 10-20 minutes.  The longer it steeps, the stronger the tea.  Pour the tea into your vessel and fill the vessel with cold water, leaving about 1 inch of space at the top of your vessel.  If the tea is body temperature you can continue, otherwise wait for the tea to cool to body temperature (you can use it when it’s colder, but the Kombucha will take longer to brew).  When the tea is the appropriate temperature, add the SCOBY and starter liquid.  Cover with cloth or paper towel, secure with a rubber band.  Now you wait. 

In Central Florida, it takes about 3-5 days to brew.  In colder climates it will take longer.  But ultimately you decide when the brew is finished.  After 3 days, simply stick a straw (not metal) into the liquid (between the SCOBY and the edge of the jar, the SCOBY is tough so you would have a hard time puncturing it) and taste it.  If you think it’s too sweet, let it sit longer.  The longer it brews, the more like apple cider vinegar it will taste.  I like mine on the sweeter side so I usually consider it done in 3 days.  If your Kombucha tastes like straight vinegar this means that the brew has continued on too long.  But don’t fear, you can still use it as a cleaning liquid, or in any way you would use apple cider vinegar.  Don’t worry if it’s bubbling.  The process of fermentation causes a natural carbonation to occur, bubbles mean that the SCOBY is happily brewing away! 

What kinds of tea can I use?

    Kombucha is traditionally made using black tea, but as long as you are using tea leaves from Camellia sinesis (tea tree) you can play with the tea a bit.  These teas include green tea, white tea, red tea, and oolong.  Herbal teas might make a single batch of Kombucha, but most of them are highly antibiotic and can kill the SCOBY after one use (this is also why you have to use sugar and not honey).  If I want to make Kombucha with herbal tea, I add it in as a flavoring agent.

Flavoring your Kombucha

    There are two main ways to flavor Kombucha.  One is to add your flavoring agent (berries, herbs, etc) to your tea while you are boiling/steeping it.  The second is to add your flavoring agent to the Kombucha once it is done, and let it undergo a second process, one of infusing the flavor.  This one adds a few extra days to your brewing time.  I use both methods depending on my flavor.  I prefer to use the first method with fruit and the second method with herbs.  Both methods are fun and experimentation is highly encouraged.

A word of caution about using strawberries

    Strawberries are delicious and strawberry Kombucha is one of my favorite flavors.  However, strawberries cause a highly explosive amount of carbonation (kind of like shaking up a bottle of soda then trying to open it).  So much so that many people have had to clean their ceilings in the process of brewing strawberry Kombucha.  This effect seems to be tempered by the use of frozen strawberries, or when strawberries are mixed in with other fruits.  My favorite flavor is a mixed berry one that uses frozen strawberries, blueberries, and raspberries.  I have yet (crossing my fingers here) to have an explosive reaction with this mixture.

Back to the SCOBY

    One of the major cautions when brewing Kombucha at home is keeping an eye on the health of the SCOBY.  SCOBYs are great reproducers as long as they are healthy.  Each batch of Kombucha will yield a new baby SCOBY.  You can keep it attached to the mother (the bottom one) or peel it off to start a different batch.  You can also compost your old SCOBY.  There are actually tons of uses for SCOBYs that you can find online, including SCOBY leather and SCOBY jerky.  I have not been brave enough to try the SCOBY jerky myself, but I’ve heard it’s tasty.  If the SCOBY is black, it’s dead and will not brew any more, please compost it.  If the SCOBY has white and/or green mold on the top, it has been contaminated and the Kombucha it is in can be poisonous.  Throw away both the SCOBY and Kombucha.  Contamination happens most often when the SCOBY is kept too close to garbage or other ferments (this is a caution for those of you who do other homebrews such as wine, beer, and/or vinegar).  If you refrigerate the SCOBY it won’t die, but it will become dormant.  This is a good way to store a SCOBY without creating lots of baby SCOBYs, but your first brew will take a bit longer than usual.  You can also kill the SCOBY in excessive heat (this is why it’s important to cool down your tea before adding your SCOBY).  Please do not let your SCOBY come into contact with metal, metal can kill it or cause a negative chemical reaction that could contaminate your Kombucha.  There are few things I recommend plastic for, but when filtering out Kombucha, I recommend using a plastic strainer to prevent the SCOBY from being in contact with metal. 

    One of my favorite resources for Kombucha craziness is Kombucha Kamp.  There are also Kombucha classes taught regularly at The Florida School of Holistic Living in Orlando.  If you have any questions or thoughts, please feel free to leave a comment below!

Resources:

Dr. Axe: https://draxe.com/7-reasons-drink-kombucha-everyday/

Food Renegade: http://www.foodrenegade.com/kombucha-health-benefits/

Kitchn: http://www.thekitchn.com/how-to-make-kombucha-tea-at-home-cooking-lessons-from-the-kitchn-173858

Kombucha Kamp: https://www.kombuchakamp.com/

Nourishing Cook: http://thenourishingcook.com/how-to-make-kombucha-tea/#more-4879

Seeds of Health: http://www.seedsofhealth.co.uk/fermenting/kombucha.shtml