Drink Your Way to Gut Health (5 page)

nutrition facts*
(per serving)

15 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 0 mg sodium, 4 g carbohydrates, 0 g fiber, 4 g sugar, 0 g protein, 0% vitamin A, 0% vitamin C, 0% calcium, 0% iron

*
It is difficult to calculate the nutrition facts for water kefir because the nutrition varies based on how much sugar is fermented by the kefir grains during the process.

rehydrating water kefir grains

Starting with water kefir grains in the dehydrated form takes some patience, although it is slightly more simple compared to rehydrating milk grains. Once the water kefir grains are rehydrated, you can continue to make kefir and do not need to repeat this process.

Step 1: Warm 3 cups water and then stir in ¼ cup sugar and dissolve. Cool the water to 68° to 85°F and transfer to a storage container. Add the packet of dehydrated water kefir grains to the sugar water. Cover the container with a cloth or coffee filter and secure with a rubber band.

Step 2: Place the container on a counter or in a cupboard and let sit for 3 to 5 days to allow the grains to rehydrate. The water kefir grains will have a translucent and plump look to them, which indicates that they are ready to be used for your first batch. Drain, and discard the sugar water. Use the grains to make your first batch by following the recipe.

Water Kefir

storing water kefir grains

You can refrigerate water kefir grains in a sugar solution (4 cups water with ¼ cup sugar) for up to 3 weeks. To store for a longer time, dry the grains by placing on a paper towel and letting them sit at room temperature for 3 to 5 days. Once dried, store in a storage bag or container in the refrigerator for up to 6 months.

Coconut water is the base for this water kefir. The steps are the same as making water kefir. The primary difference is that due to the naturally occurring sugar in coconut water, the amount of added sugar is reduced.
Serves 4 (1 cup each)

Sterilize the jars with boiling water or wash them well with warm soapy water.

Add the coconut water to a saucepan and heat to at least 180°F (the water will begin to lightly bubble). Add the sugar and stir until it is completely dissolved.

Transfer the sugar–coconut water to one of the prepared jars and let cool to 68° to 85°F. Once the water is cooled, add the kefir grains. Cover the jar with cheesecloth or a coffee filter and use a rubber band to secure it.

Place the jar in a warm spot (68° to 85°F) and let it sit for 24 to 48 hours to culture.

Strain the cultured water kefir using the strainer. Transfer the cultured liquid to the other prepared jar, cover with a lid, and store in the refrigerator for up to 7 days (see
Storing Water Kefir Grains
) or consume!

Note:
Use store-bought plain coconut water or try Coco Hydro instant coconut water—follow the package instructions to mix the powder with water to make coconut water.

nutrition facts*
(per serving)

5 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 10 mg sodium, 7 g carbohydrates, 0 g fiber, 6 g sugar, 0 g protein, 0% vitamin A, 25% vitamin C, 0% calcium, 0% iron

*
It is difficult to calculate the nutrition facts for coconut water kefir because the nutrition varies based on how much sugar is fermented by the kefir grains during the process.

This nondairy water kefir with fruit juice makes a delicious juice-flavored, probiotic-rich beverage. Plus you gain the boost from the vitamins and minerals from the fruit juice.
Serves 4 (1 cup each)

Sterilize the jars with boiling water or wash them well with warm soapy water.

Add the water to a saucepan and heat to at least 180°F. Add the sugar and stir until completely dissolved. Stir in the fruit juice.

Transfer the juice-water mixture to one of the prepared jars and let cool to 68° to 85°F. Once the water is cooled, add the water kefir grains and cover the jar with cheesecloth or a coffee filter and use a rubber band to secure it.

Place the jar in a warm spot (68° to 85°F) and let it sit for 24 to 48 hours for the beverage to ferment. Note: The longer you leave it, the more the sugar ferments, which will lower the carbohydrate content of the drink.

Strain the cultured water kefir using the strainer. Transfer the cultured liquid to the other prepared jar, cover with a lid, and store in the refrigerator for up to 7 days, or consume!

See
tips for storing the grains
.

nutrition facts*
(per serving)

45 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 0 mg sodium, 12 g carbohydrates, 0 g fiber, 12 g sugar, 0 g protein, 0% vitamin A, 0% calcium, 2% vitamin C, 0% iron

*
It is difficult to calculate the nutrition facts for fruity water kefir because the nutrition varies based on how much sugar is fermented by the kefir grains during the process.

Making your own probiotic-rich yogurt is actually pretty simple! The key is having yogurt starter. You can use store-bought yogurt as the starter, or you can purchase yogurt starter, which is live and active cultures in a freeze-dried powder, in packets or jars.

Tip: When buying cow's milk, opt for varieties that are not UHT (ultra high temperature) processed; they tend to culture better than UHT varieties.
Serves 4 (1 cup each)

Sterilize the 1-quart jar with boiling water or wash very well with warm soapy water.

In a small saucepan, heat the milk to 180°F. Remove from the heat and allow to cool until it reaches a temperature between 105°F and 115°F.

Add the yogurt starter and mix well. Transfer the mixture to the sterilized jar and cover. Wrap the jar of yogurt in a hand towel and tie with string to secure; this is to help maintain a temperature of 110°F to 112°F—the culturing temperature zone (see
Maintaining the Culturing Temperature Zone
)—which allows the cultures to form.

Allow the yogurt to sit for 6 to 12 hours for the yogurt to thicken. Once the curd forms and the mixture has thickened, refrigerate the yogurt overnight or for at least 4 hours to let the mixture set. Serve or store in the refrigerator for up to 7 days. Stir before use.

Note:
If using store-bought plain yogurt as the starter, choose one that says on the container “live and active cultures” or “active cultures,” as the cultures are what will make your yogurt.

variation

If you prefer the texture of Greek yogurt, you can transform your homemade yogurt into Greek yogurt by using a Greek yogurt maker (see
Resources
, for details).

nutrition facts*
(per serving)

100 calories, 2½ g fat, 1½ g saturated fat, 0 g trans fat, 10 mg cholesterol, 105 mg sodium, 12 g carbohydrates, 0 g fiber, 12 g sugar, 8 g protein, 10% vitamin A, 0% vitamin C, 30% calcium, 0% iron

*Using 1% low-fat milk

maintaining the culturing temperature zone

There are many ways you can keep your milk in the right temperature zone to culture; here are a couple of DIY options:

• Place your wrapped jar on a heating pad and then cover again with another towel; this will help to keep the mixture in the culturing temperature zone.
  
• Fill your slow cooker with enough water to mostly cover your jar of milk and cultures. Heat the water to 105° to 112°F, then turn the cooker off and check the temperature periodically; you may need to turn the heat back to low to keep the water in the culturing zone.
  
• Using a yogurt maker allows for the most consistency and ease when making yogurt and takes the work out of maintaining the proper temperature. There are a variety of yogurt maker options available at a range of price points; see
  Resources
  .
  

Making your own probiotic-rich nondairy yogurt can save you a bundle! Each single serving of nondairy yogurt from the health food market can cost $1.50 to $2.00—but you can make a whole batch of nondairy yogurt for only around $2.00.

One key is having nondairy yogurt starter or store-bought nondairy yogurt (such as almond milk or coconut milk) as the starter. Nondairy yogurt starter is found in a powdered form, in packets. The yogurt starter contains healthy bacteria (such as
L. acidophilus
) that ferments the milk and makes the yogurt.
Serves 4 (1 cup each)

Sterilize the 1-quart jar with boiling water or wash very well with warm soapy water.

In a saucepan, heat the milk to 180°F. Remove from the heat and allow the mixture to cool to 105° to 115°F, 5 to 10 minutes.

Stir in the yogurt starter and mix well. Transfer to the clean glass jar and cover. Wrap the jar in a hand towel and tie with a string to secure; this is to help maintain a temperature of 110° to 112°F (the culturing temperature zone) for the cultures to form. (See
Maintaining the Culturing Temperature Zone
for DIY yogurt maker ideas and tips.)

Allow the yogurt to sit for 6 to 12 hours for the yogurt to thicken. Once the curd forms and thickens, refrigerate the yogurt overnight or for at least 4 hours to let the mixture set. Serve, or store in the refrigerator for up to 7 days. Stir before use.

Note:
Nondairy milk tends to produce a thinner yogurt compared to traditional homemade yogurt. To thicken the yogurt, you can stir in dry milk powder, pea protein powder, or use a thickener like arrowroot.

Note:
If using store-bought plain yogurt as the starter, choose one that says on the container “live and active cultures” or “active cultures,” as the cultures are what will make your yogurt.

nutrition facts*
(per serving)

80 calories, 4 g fat, 1 g saturated fat, 0 g trans fat, 0 mg cholesterol, 140 mg sodium, 5 g carbohydrates, 1 g fiber, 1 g sugar, 7 g protein, 6% vitamin A, 0% vitamin C, 30% calcium, 6% iron

* Using unsweetened soy milk

Almond milk has been found to naturally have small amounts of probiotic properties and is a great stand-in for cow's milk for those that choose to follow a vegan or Paleo diet. Plus, it works as a great base for making nondairy probiotic-rich yogurt (see
directions
).

A note about vitamin D: If you are going to start making most of your own beverages like almond milk, you need to carefully consider how much vitamin D you are getting from other food sources (such as cod liver oil, tuna, and salmon), as there are very few foods that naturally have vitamin D occurring in them. The daily recommendation for an adult's vitamin D intake is 600 IU. Most of the vitamin D that we consume is in the form of supplemental vitamin D from fortified products like store-bought almond milk, cow's milk, and yogurt. So consider taking a supplement if you are going to consume mostly homemade almond milk. Additionally, store-bought almond milk is fortified with calcium, another important mineral. Make sure you are getting enough calcium from other foods (like yogurt, cheese, broccoli, kale, and tofu) if you are making your own almond milk.
Serves 2 (1 cup each)

Sterilize the 1-quart jar with boiling water or wash very well with warm soapy water.

Place the almonds in a bowl, completely cover with water, and cover the bowl with a tight-fitting lid. Refrigerate overnight or for up to 2 days.

Drain the almonds from the soaking water and rinse under cool running water. Place the drained almonds in food processor or blender and add the 2 cups water. Blend on high for 2 to 4 minutes, until the water is white and opaque.

Line a strainer with cheesecloth and place over a container or bowl. Pour the almond milk mixture into the strainer. Gather the sides of the cheesecloth and squeeze to remove all the liquid. Discard the solids.

Stir the maple syrup into the milk and adjust the amount of sugar to your personal preference.

Store the almond milk in a covered glass jar in the refrigerator for up to 2 days.