A Healthier You: 12-MONTH FERMENTATION CHALLENGE #1. Water kefir
Jump to RecipeMy kids have entire sets of sweet teeth. I don’t think they possess even ONE sour tooth. So, enticing them to eat fermented foods will be the challenging part of this 12-month fermentation challenge.
But I hit the fermentation jackpot with our first experiment – water kefir. Shhhh….it’s actually healthy soda pop. This sweet, bubbly, probiotic-rich drink can be flavoured to everyone’s taste buds – even those with the sweetest teeth.
Cue the music. “Just a spoonful of sugar helps the medicine go down.”
Of course, water kefir is not only delicious, this low sugar beverage is packed with probiotics.
“Probiotics contain “good bacteria” that both support gut health and influence the function and regulation of the immune system. They also can decrease the number of respiratory infections, especially in children.”
– Chris D’Adamo, PHD, director of the Center for Integrative Medicine at the University of Maryland School of Medicine
From clearing skin to preventing cancer, probiotics have been touted to have tonnes of health benefits – some of which may even be true. I don’t actually know. But, according to Harvard Health Publishing, probiotics can be helpful in the treatment or prevention of:
- diarrhea
- irritable bowel syndrome
- ulcerative colitis
- Crohn’s disease
- vaginal infections
- urinary tract infections
- recurrence of bladder cancer
- eczema in children
Although I’ve tried making kombucha (another fermented drink made with tea) in the past, my enthusiasm fizzled over time. Water kefir is not only just as tasty as kombucha (in my humble opinion), it’s easier and quicker to make. You can also ferment smaller batches.
What is water kefir?
Water kefir (also known as tibicos or Japanese Water Crystals) is made with what are called kefir grains. It’s a strange name because these “grains” are not grains. They are actually a symbiotic culture of bacteria and yeast that look like translucent caviar.
Kefir grains may have originated centuries ago in Mexico where the grains “tibicos” were harvested from the paddles of the prickly pear cactus and later used to create this fruit-infused drink.
Although kefir can be made from milk, water kefir, as the name suggests, is completely dairy-free! It’s made with water and sugar. When you add the magic grains to the sugar water mixture and let it sit for 24 to 48 hours, the grains consume the sugar. You are left with a low-sugar, carbonated beverage filled with beneficial bacteria.
What’s so great about water kefir?
Instead of popping expensive probiotic pills, pour a glass of this probiotic sparkling drink, which may actually contain more beneficial bacteria than a pill. In fact, some research shows that kefir grains may contain up to 56 different bacterial and yeast strains.
How to make water kefir
Step 1 – Order water kefir grains
I bought mine on Amazon from Happy Gut.
Step 2 – Feed Your Grains
Mix 4 cups of warm, chlorine-free water with ¼ cup of sugar. Stir to ensure the sugar dissolves. Then add 2 tbsp of water kefir grains. Cover with a kitchen cloth (so the grains can still breathe) and let sit for a day or two.
Water kefir prefers temperatures of 68-78°F (20-26°C). I place my kefir in the oven with the light on during the winter to keep it at optimal temperature.
What type of water should I use to make water kefir?
It is not recommended to use chlorinated, filtered, or bottled water. Without enough minerals, your kefir grains could die. Instead, use mineral-rich tap or well water, which is nourishing to your grains. If your water isn’t rich in minerals, try adding a couple of raisins, molasses, or a dash of sea salt to your kefir.
What type of sugar should I use to make water kefir?
I use plain white sugar, which is easy for the grains to consume. You can also try sugars with higher mineral content such as rapadura, piloncillo or turbinado, which will help the grains reproduce. You can also use molasses but avoid raw honey. Raw honey has its own bacteria that can compete with water kefir grains. For more information on kefir and sugar, check out this post from Cultures for Health.
How much sugar is in water kefir?
The amount of sugar remaining at the end of a water kefir ferment will depend on the ingredients used and the length of culturing time. According to this study, all of the sucrose is converted after 24 hours. There will still be some fructose and glucose left in your beverage, which is why it has a sweet taste. However, the longer you ferment your kefir, the more the sugar will be reduced.
Step 3 – Spice it up!
Your water kefir should have fermented by now. Taste it and if it is overly sweet, it may not be ready. Leave it for another day and taste it again. It should still be sweet but with a slight tang. However, the longer you leave it sit, the tangier it will become as the kefir consumes more of the sugar.
Once you are satisfied with the taste, filter your kefir grains and add 1/4 cup of your favourite flavourings to the liquid. Our hands-down favourite was 1/4 cup freshly squeezed lemon juice mixed with a teaspoon of fresh ginger.
Bottle and let sit for another day. You’ll notice that your kefir will start bubbling. The bacteria and yeast are converting some of the sugar into carbon dioxide and as it continues to ferment, more and more gas and pressure are created. Note: The tighter you place the lid, the more carbonation. Of course, you do not want your kefir to explode.
It is recommended to burp (opening the bottle to release pressure) once a day unless the temperatures are over 75°F/24°C. Then you may have to burp your bottles more frequently. Once refrigerated, you only have to burp your kefir weekly.
Step 4 – Repeat
You will need to keep feeding your kefir grains every day. If left longer than 72 hours, your grains can starve and disappear. If you want to take a break from feeding them, store them in the fridge in sugar water and change it out every 7 days to keep them fresh.
THE TASTE TEST
Over the past few weeks, we experimented with different flavourings including fresh berries, lemon-lime and pomegranate blueberry. They were all tasty but our favourite was lemon ginger – 1/4 cup freshly squeezed lemon juice mixed with a teaspoon of fresh ginger. Here are some other ideas from Cultures for Health.
What do you do with extra kefir grains?
Over time your grains will grow and you can spread the kefir love and share them with friends and family.
How do I keep my kefir grains healthy?
Keep feeding them! The more you strain and feed your little friends fresh sugar water to culture, the healthier they will become.
So, who is ready to add more probiotics to their diet and boost their health? Are you in? Will you try making water kefir? Let me know in the comments.
PIN IT FOR LATER!
Want to make more fermented foods?
Check out my previous post on fermenting pickles.
Water Kefir
Equipment
- a mason jar or wide mouth container to hold your kefir grains
- Strainer
- Wooden spoon
- Kitchen towel
- Glass bottles
Ingredients
- 4 cups chlorine-free water
- 1/4 cup plain white sugar
- 2 tbsp water kefir grains
- a few raisins, a date, or a dash of sea salt (optional). If your grains fail to reproduce, they may need additional nutrition. Try adding a few of these optional ingredients.
Instructions
- Order water kefir grainsFind a source of water kefir grains. I bought mine online from Happy Gut.
- Feed Your GrainsMix 4 cups of chlorine-free, warm water with ¼ cup of sugar. Stir to ensure the sugar dissolves. Then add 2 tbsp of water kefir grains. Cover with a kitchen cloth (so the grains can still breathe) and let sit for a day or two. Water kefir prefers temperatures of 68-78°F (20-26°C). I place my kefir in the oven with the light on during the winter to keep it at optimal temperature.
- Spice it up! Your water kefir should have fermented by now. Taste it and if it is overly sweet, it may not be ready. Leave it for another day and taste it again. It should still be sweet but with a slight tang. However, the longer you leave it sit, the tangier it will become as the kefir consumes more of the sugar. Once you are satisfied with the taste, filter your water kefir grains and add 1/4 cup of your favourite flavourings to the liquid. Our hands-down favourite is 1/4 cup freshly squeezed lemon juice mixed with a teaspoon of fresh ginger. Bottle and let sit for another day or two. You'll notice that your kefir will start bubbling. The bacteria and yeast are converting some of the sugar into carbon dioxide and as it continues to ferment, more and more gas and pressure are created. Note: The tighter you place the lid, the more carbonation. But you do not want your kefir to explode. It is recommended to burp (opening the bottle to release pressure) once a day unless the temperatures are over 75°F/24°C. Then you may have to burp your bottles more frequently. Once refrigerated, you only have to burp your kefir weekly.
- RepeatYou will need to keep feeding your water kefir grains every day. If left longer than 72 hours, your grains can starve and may disappear. If you want to take a break from feeding them, store them in the fridge in sugar water and change it out every 7 days to keep them fresh.
Notes
- You will need 2 tablespoons of water kefir grains to ferment 4 cups of water kefir. You may scale the ratio depending on what size batch of water kefir you want to make.
- It is not recommended to use chlorinated, filtered, or bottled water. Without enough minerals, your kefir grains could die. Instead, use mineral-rich tap or well water, which is nourishing to the water kefir grains. If your water isn’t rich in minerals, try adding a couple of raisins, molasses, or a dash of sea salt to your kefir.
- I use plain, white sugar. However, you can also try sugars with higher mineral content such as rapadura, piloncillo or turbinado, which will help the grains reproduce. You can also use molasses but avoid raw honey. Raw honey has its own bacteria that can compete with water kefir grains. For more information on kefir and sugar, check out this post from Cultures for Health.
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Have never tried kefir before, sounds really interesting.
It is really delicious! You have to try it. I’m experimenting with a vanilla cherry flavour next. 🙂 I love it so much I think I’m going to do a video. I may be able to explain and show the process better and just how easy and inexpensive it really is to make.