Are you trying to cut back on processed foods in your diet?

On April 8th, PLOS Medicine published results from a long-term study where roughly 100,000 individuals recorded their diets over a 14-year period, including details about specific foods and brands.

The authors found evidence that certain additives in processed foods might increase your risk of Type-II diabetes.

The study listed certain additives which were potentially correlated with diabetes risk, including carrageenan, polyphosphates, potassium sorbates, xanthan gum, among other things. Some acidifiers in drinks like sodas were also included in the list.

Personally, I have always loved carbonated beverages. Instead of going to the supermarket to buy cases of soda from the store, I started making my own water kefir and kombucha at home, where I always have bottles ready in my fridge.

After the kombucha or water kefir is done fermenting, I’ll add about an ounce of fresh fruit juice, such as orange juice, pineapple juice, or even watermelon juice to my swing-top bottles, and close the tops, allowing the closed bottles to sit on the counter for about 12-18 hours before placing them in the fridge.

During this “secondary fermentation” stage with the added fruit juice, the live yeast in the beverage feeds off the added sugars from the fruit juice, and gives off some CO2 gas.

Because the bottles are sealed, this CO2 has nowhere to go but back into the kombucha or water kefir liquid itself, which makes the drinks fizzy.

Be careful to avoid over-carbonating your liquids, as this can be dangerous! Also, make sure to cool the liquids down in the fridge before opening the bottles—otherwise, you might make a mess when you open them.

If you’d like any more tips on getting started with either kombucha or water kefir, feel free to email me directly at [email protected], and I’ll be happy to offer some resources and advice!

And for our members, here are five fun recipes that focus on kombucha and/or gut health: Kombucha Green Tea Gummies, Blue Lotus Flower Kombucha, Gut-Friendly Apple and Ginger Soda, Probiotic Pear and Onion Chutney, and Butterfly Pea Tea Kombucha.

Each recipe supports digestion and boosts overall wellness—try them all!

Butterfly Pea Tea Kombucha

The butterfly pea flower (Clitoria ternatea), native to Southeast Asia, is known for its brilliant blue color and numerous health benefits. When steeped, the flowers create a stunning blue tea that can shift to purple with a squeeze of lemon, thanks to its pH sensitivity.

Butterfly pea flower is rich in antioxidants, particularly anthocyanins, which help combat free radicals, support skin health, and may even improve cognitive function.

This unique flower is also known for its calming properties and is commonly enjoyed in teas and infusions to promote relaxation and reduce stress.

Adding butterfly pea flower to kombucha not only enhances its visual appeal but also imparts a mild, earthy flavor with potential wellness benefits.

Blue Lotus Flower Kombucha

The blue lotus flower (Nymphaea caerulea), also known as Egyptian blue lily, has been revered since ancient times for its mild psychoactive and soothing effects.

Traditionally used in Egyptian and Greek cultures, it was often brewed into teas or infusions and celebrated for its ability to promote relaxation, mild euphoria, and enhanced mood.

Today, blue lotus is known for its potential calming effects and ability to support restful sleep, relaxation, and even enhanced focus, when consumed in moderate amounts. It contains compounds that may interact with serotonin receptors, contributing to a subtle mood lift. 

When used in kombucha, it can add a delicate, slightly floral flavor that pairs well with the natural acidity of fermented tea.

Kombucha Green Tea Gummies

These Kombucha Green Tea Gummies are a super refreshing and beneficial treat, perfect for a light, healthy snack.

Packed with probiotics from the kombucha and antioxidants from green tea, they offer a boost to your wellness while satisfying your sweet tooth.

This recipe is also ideal for pescatarians—try to find leaf gelatin, which is often made from fish bones instead of pork, making it a great choice for those avoiding traditional gelatin.

Gut-Friendly Apple and Ginger Soda

Welcome the Fall season with a refreshing twist by trying our Gut-Friendly Apple and Ginger Soda.

This gently sparkling beverage is a delightful and health-conscious alternative to commercial sugary drinks.

Loaded with the gut-supporting benefits of the ginger-flavored kombucha and fruity apple flavor, this wholesome soda will quickly become an Autumn staple in your household!

Probiotic Pear and Onion Chutney

This healthy and delicious recipe is a perfectly mildly spiced condiment to have in your fridge at all times!

Our Probiotic-Rich Pear & Onion Chutney is as versatile as it gets! We love pairing it with seeded crackers, topping salads and soups, or serving as a side dish to add a touch of sweetness and warmth.

This chutney can be lacto-fermented using the traditional salt method or accelerated with a starter culture like unflavored kombucha or water kefir, allowing you to enjoy its tangy goodness in just a few days.

If you are interested in making your own Water Kefir at home…

It wasn't until ​I discovered water-kefir​ that everything changed.

What makes water kefir so powerful?

It contains up to 40 strains of probiotics naturally occurring in the fermentation process.

This is a much wider diversity than supplements with only 2-3 strains.

These natural probiotics readily colonize your gut, while lab-cultured pill bacteria often don't survive digestion and a long time on the shelf.

Water kefir also has prebiotics, enzymes, vitamins, and minerals that are lacking in supplements.

Additionally, study after study proves fermented foods like water kefir help treat digestive disorders, enhance immunity, improve cholesterol levels, and more.

I never looked back once I learned how easy it was to brew water kefir myself. No more wasted money on hyped supplements for me!

​So, ditch the pills and experience the incredible benefits of home-brewed water kefir yourself!