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My Homemade Kombucha Recipe

After 7 years of spending way too much money on GT Dave’s Kombucha (which is delicious, but in Hawaii is almost $5 per bottle), I decided to take the plunge and started brewing kombucha myself.  Kombucha offers an extensive list of health benefits including but not limited to hormone balance, cancer prevention, detoxification support, and even improvements to bone and tooth quality.  I personally drank it through both pregnancies to prevent nausea (which I never had, thank goodness!) and when not pregnant would drink it for the week prior to my period to prevent migraines and PMS during that time.  At $5 a bottle that really adds up!  To be brutally honest, I was resistant to brewing my own kombucha because in my mind the next step after entering the world of home fermentation is Birkenstocks and hairy armpits (not that there’s anything wrong with either of those things!) but I realized I was being ridiculous and my resistance was costing me money that could instead be spent on practical, important items like stilettos and waxing (okay, now I’m really being ridiculous but I’m too hopped up on coffee and homemade kombucha today to have a filter and I’m perceiving myself as funnier than I actually am).  But back to the point – making kombucha at home was shockingly easy to do and my very first batch (pictured above) turned out well so I wanted to share the recipe with all of you who may also be skeptical of home brewing.  Here’s what you do:

  1. Find a SCOBY (the starter – stands for Symbiotic Colony of Bacteria and Yeast).  I recommend checking on Craigslist.org for someone in your area (just type in “SCOBY” or “Kombucha”) or contacting your local Weston Price chapter leader.  If you can’t get a SCOBY from either of these places, you can get them on Amazon, but this tends to be the most expensive option.  I found someone through Craigslist here on the North Shore of Oahu (relatively far from me) who referred me to their friend in Waimanalo (close to me) who was nice enough to meet up and gave me a free SCOBY.  Here’s what they look like:  While it may seem a little disturbing to meet up with a total stranger and leave with a ziplock baggie full of something that looks like an alien organ suspended in a solution of brown liquid, it is totally worth it.
  2. Get a half gallon glass jar (or gallon, or any size glass container really, but my recipe is for a half gallon because that’s the biggest jar I have), fill it with purified water, and then dump that water into a pot and bring it to a boil.  Stir in approximately 3/4 cup sugar, but don’t dump it in all at once or it might boil over.  White sugar is actually the best (and cheapest) but you can use any type of sugar you have on hand – white sugar, brown sugar, organic sugar, I’ve even heard of people using molasses.  The sugar is just to feed the fermentation so the bacteria and yeast should eat most (if not all) of it anyway. Just don’t use honey since it has antibacterial properties.
  3. Remove solution from heat and add 2 black tea bags (any type of black tea, I used plain old Lipton’s because I had it in the cabinet but since then have started using organic black tea from Vitacost).  Steep for 10 minutes to brew a strong tea.  (You can also use an equivalent amount of loose tea, you just have to strain it and that’s 5 seconds I’d rather spend doing something else.)
  4. Cool to room temp.  If you’re in a hurry you can throw in a few ice cubes and put it in the fridge to cool faster, just make sure you stir well to avoid any “hot spots” that might kill the bacteria in the SCOBY.
  5. Once the solution is cool enough, add your SCOBY along with 1-2 cups of kombucha from a prior brew (use storebought kombucha if you didn’t get liquid with your first SCOBY, or if storebought isn’t available add 1/4 cup apple cider vinegar to make the tea acidic enough for fermentation) and cover loosely with a cheesecloth or other breathe-able cloth (I used a thin dishcloth, but Gerber diaper cloths work well also) and secure with a rubber band.  Place this in an area where the temp is around or slightly warmer than room temp (between 74 and 84 degrees F) and leave it alone.  Here’s how my first brew looked:
  6. Depending on how sour or bubbly you like your kombucha, you can let it brew for a minimum of 3 days up to a month.  My first brew I fermented for 5 days (it was sour and tasty, but not too bubbly), my second brew I fermented for 2 weeks (more sour and tasty, and more bubbly) and my third brew is in the works now.  You can check the fermentation process by gently dipping a clean spoon into the mix and tasting to check how sour and bubbly it is.  Also, one of the fun things to notice as your kombucha is brewing is that the SCOBY “mother” produces a “daughter” which starts out as a thin, clear film on the top and eventually turns into a perfect little disc the exact shape of the top of your brewing container.  Mine looked like this:
  7. Once the kombucha has fermented to your liking, you can pour off what you want to drink and store it in the fridge until you’re ready to enjoy it!  Be sure to reserve at least 1-2 cups of your brew as the starter for the next batch, which you can store at room temp if you’re going to use it in the next few days or in the fridge if it’s going to be a while before your next batch.  You can drink the kombucha straight, or add juice or fruit for flavoring.  It is sweet on its own so doesn’t require additional sweetener but I find that it mellows nicely when you add something tart for balance, such as lemon juice or frozen berries (but I personally don’t recommend adding these to the fermentation unless you really know what you’re doing – I would wait until your brew is complete to add them to the final product).

Obviously, after 3 batches at home I don’t consider myself a kombucha expert but I did want to share this info with you to let you know that you don’t have to be an expert to make your own! For more practical tips, I recommend visiting the SustainabiliTEA site on kombucha.  I did not read the entire site (yet), but what I did read was very helpful and concise and explains some important issues such as how to avoid and detect mold.

TURD IN THE PUNCHBOWL ALERT: For the sake of full disclosure, I must confess that the frozen berry mix used in the beautiful picture of the finished kombucha at the beginning of this blog is the very same organic antioxidant mix that was recently recalled from Costco for containing pomegranate seeds from Turkey that were giving people Hepatitis A!!!  Luckily I only used it once to flavor that particular glass of kombucha.  I didn’t like the flavor (maybe my body could innately taste the Hepatitis A – but more realistically it’s because I didn’t like the flavor of the variety of cherries used in the mix) so it stayed in my freezer untouched until it ended up on the news.  Now it’s still in my freezer until I can take it back to Costco and exchange it for something with a little less communicable disease.  I don’t have any hepatitis symptoms and thankfully my kids and husband didn’t have any of the berry mix, but just to be safe I’m taking milk thistle herb (for liver support) and eating lots of coconut oil (for its anti-viral activity).  In the future I will try to stick to flavoring my kombucha with fresh fruit that I have washed myself.

June 5, 2013   9 Comments

Breast Cancer Nutrition

Lately it seems that I’m working with more and more otherwise healthy women who are battling breast cancer at younger and younger ages.  The purpose of this blog is to give some nutrition and lifestyle tips to aid the fight against breast cancer, but I have to start off by saying that if you are dealing with breast cancer it’s not your fault.  It’s not because you did or didn’t do something: many of us don’t exercise, eat a terrible diet, live a stressful lifestyle and don’t get breast cancer.  Of all cancers, breast cancer seems to be the most emotionally charged because it is so fundamentally wrong that the parts of us which help to make us visibly feminine and which may have nourished our infant children would now be capable of so much destruction.  So – in my very humble opinion – the first thing you have to recognize is that a breast cancer diagnosis is not your fault, but that there are things that you can do to help turn your hormonal chemistry back to health.

There are many nutrients involved in the biochemistry of cancer, but the two supplements I would immediately start taking if I were battling breast cancer would be:

  1. Iodine.  Iodine is a mineral that is concentrated in the thyroid, breasts, and ovaries.  It is found in seaweed, fish, egg yolks (as long as the chicken lived in an iodine-rich area), and organ meats.  Iodine deficiency is related to abnormal breast tissue growth (which is why many women with fibrocystic breasts find relief by increasing their iodine intake) and increased sensitivity to estrogen in breast tissue.  On the surface this increased sensitivity may not seem like a big deal, but when you factor in the amount of estrogen that our bodies are bombarded with on a daily basis (see lifestyle tips below) you can start to get a picture of why breast cancer is on the rise.  Signs that a person may have low levels of iodine include low body temperature (feeling cold when others are warm), fatigue, goiter, and slowed growth of body hair (meaning you have to pluck your eyebrows or shave your legs less often, but ladies please don’t intentionally deprive yourself of iodine just to save on your waxing bill :)!).  Despite the addition of iodine to salt, many Americans still have low levels of iodine.  In my opinion this is because of our rampant exposure to things that compete with iodine, namely chlorine, fluoride, and bromine.  Nerd alert – if you look at the periodic table of elements you will see that these elements are in the same column as iodine which means they have similar properties and may compete in the human body.  Chlorine can be found in tap water, pesticide residues, and as a breakdown product in Splenda (the artificial sweetener that “Tastes like sugar cause it’s made from sugar” or in my more accurate slogan which hasn’t been picked up by the manufacturers: “Tastes like sugar cause it’s made from poison”).  Fluoride is found in fluoridated tap water, toothpaste, and is a breakdown product of industrial fertilizers.  Bromine is found in some baked goods and in fire retardants (which is why my kids don’t sleep in pajamas treated with chemical fire retardants – bromine is linked to hyperactivity and with two already super active little boys, Lord knows we don’t need anything to increase their activity levels!).  You can see how the exposure to these elements from multiple sources on a daily basis helps to squash the small amount of iodine the average American gets in their diet.  A general dosage to restore iodine levels is around 25 mg of iodine (I like the forms in Iodoral brand the best) but if you plan to take iodine for any length of time it is best to have your levels evaluated with an iodine loading test, and of course consult with a qualified healthcare practitioner to make sure it doesn’t interfere with any medications you may be on.
  2. Sulforaphane Glucosinolate, abbreviated SGS.  This dietary compound, found in cruciferous vegetables (ie broccoli, cauliflower, kale, Brussels sprouts), works at the epigenetic level – meaning that regardless of whether you have the so-called “gene for cancer”, it works at a deeper level that tells your genes how to express themselves.  Epigenetics is a huge and exciting area of research and I’m having a hard time not going on a 10-page rant about how it proves that we are not just victims of our genes so I will just save that for another blog!  Johns Hopkins has done extensive research on Sulforaphane and its specific role in preventing cancerous growth in the breast as well as in prompting breast cancer cells to commit apoptosis, or programmed cell suicide.  Broccoli sprouts are the richest dietary source of SGS and can be purchased at most health food stores or grown at home from broccoli seeds.  If sprouts aren’t your thing, SGS is also available in supplement form.  It’s important to note that SGS is not just for ladies – it has been found to prevent several forms of cancer and has similar anti-cancer effects in prostate cancer cells.

Lifestyle tips that may also help include:

  • Avoid environmental estrogen like the plague that it is.  Sources of environmental estrogen include plastic (especially any plastic with a smell, such as plastic shower liners – the smell means it’s off-gassing), new foam mattresses, hormones in meat and dairy products, pesticide residues on food, bis-phenol A found in plastic food storage containers and in the lining of canned foods, synthetic fragrances found in cosmetics and air fresheners (that’s right I’m talking about you, Glade Plug-ins), preservatives and sudsing agents in personal care products, chemicals and fragrances in commercial cleaning products, pharmaceutical and pesticide residues in tap water, adhesives in new carpet, fumes in paint, and dry cleaning chemicals. Now, before you banish yourself to your closet wearing a burlap sack and eating only air, realize that you can avoid most of the above by eating organic foods as much as possible, storing food and beverages in glass or stainless steel instead of plastic, drinking only filtered water, using natural cosmetics and personal care products, and being mindful of the chemical input of things in your home (i.e. choose a cloth shower curtain instead of plastic, look for VOC-free paint, consider a latex or wool mattress instead of foam).
  • Go to bed at or before 10 PM and sleep in a totally dark room.  This helps your brain to produce adequate amounts of melatonin, a hormone involved in sleep regulation that also has antioxidant and anti-cancer properties.  The link between melatonin and breast cancer may partially explain why nurses and other night-shift workers have higher incidences of breast cancer than other populations.
  • Take time to nurture yourself.  Metaphysically speaking, the breasts are commonly linked to feelings of nurturing (or lack thereof).  Figure out what this means for you – maybe it’s getting a massage, taking a hot bath, eating a meal you really enjoy, going on a trip, scheduling a few minutes of “me time” into your day, planting a garden, reading a book, allowing yourself the time to exercise, or simply taking a nap!  Regardless of the treatment option you choose, taking the time to nurture yourself will help you on the road to healing.  For more info on this, see the excellent book Feelings Buried Alive Never Die by Karol Truman that discusses the link between specific emotions and the particular diseases they are associated with and gives practical steps for creating health in the link between mind and body.  For an overall look at emotions and women’s health, I recommend the book Women’s Bodies, Women’s Wisdom by Christiane Northrup, that is an amazing and practical read on learning to love our bodies – even when certain parts may be giving us a hard time.

One more thing that I would like to mention is that when choosing a treatment option, make sure you go with the option that is absolutely what you want to do.  I know I personally tend to have a more holistic approach, but in talking with oncologists through the years the one theme that remains constant is that people have the best outcome when they are confident in their treatment choice.  Whether you decide to go with chemotherapy, radiation, surgical options, natural options, experimental treatments, nutritional treatments, or no treatment make sure that you are doing it because you feel it’s the right choice for you. Every woman is different, every cancer is different, and finding the right treatment option for you – regardless of what your insurance company thinks – could be the key to getting you through this difficult step and on to the rest of your life.  Things may seem bleak right now, but in lectures I have given nationwide with cancer survivors, the thing I hear most often from these amazing women is that cancer changed their life for the better because they realized how strong they really were.  A cancer diagnosis was the catalyst that forced them to choose daily to replace fear and despair with love and celebration.  My sincere wish is that it does the same for you!

October 31, 2012   4 Comments