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I was working on some smoothie recipes for my husband recently, (I shared them with you as well!) and was trying to come up with some probiotic drinks that could be used as a base.
You know, the thing that makes it all liquid-y and smooth. (I actually got a pretty good list together and shared it as a guest post over on Real Food Whole Health.)
Anyway, someone mentioned beet kvass, which, while it is something I often recommend, I just don’t like!
What IS Kvass!?
Kvass was traditionally a beverage fermented with sourdough rye bread that has a taste similar to beer. It was a good way to use up the leftovers and get something yummy to drink too. It was often flavored with dried fruits or veggies like raisins or beets. Since then, a grain free version has become quite popular and can be found on many of the Real Food blogs.
But that is not what I am doing!
I found out you can make a kvass using just a couple very simple ingredients out of FRUIT!
Um, yes please!
I love fruit, but don’t eat very much of it because of the basic sugar levels. The fermentation process breaks down those natural sugars and makes fruit even more digestible with less influence on the blood glucose levels!
On another positive note, benefits of kvass could be improving immune system and digestive support at the very least. Nutrients will depend on what kinds of fruit or combinations you decide to use.
Okay, so let’s get to it!
How to Make Fruit Kvass
Things to keep in mind:
- Start with pure filtered water. Chlorine and other additives in tap water can interfere with the good bacteria needed to ferment the fruit.
- Use a quart or 1/2 gallon sized mason jar with a lid (or if you are really ambitious go for a whole gallon!)
- Use raw unfiltered honey. While I thought the antibacterial properties would inhibit the right bacterial growth, the batches I made using honey did better than those with any other kind of sugar.
- Use organic fruit. Again, pesticides and herbicides can inhibit the growth of the beneficial bacteria.
- 1 cup fresh organic fruit (my favorite so far is cherry) berries, apples, pears, etc.
- 1-2 tbsp raw organic honey
- 1 dash sea salt
- 3-4 cups pure filtered water enough to fill the jar
Put all ingredients in mason jar.
Add lid and gently shake to mix
Leave on the counter
Check daily. Crack the lid. Taste for fizziness and flavor. Depending on heat in house, it can take 2-7 days to fully ferment. (Be careful with highly fermentable fruits like pomegranate or ginger.)
When it reaches your preferred level of fermentation, filter out the fruit using a sieve or cheesecloth. Save fruit to add to smoothies later.
Serve kvass over ice.