Alex Curtis, RD LDN

Part I: What is Kombucha and Why Do I Drink It?

Part II: Making a Scoby

Now that you have a scoby, you are ready to start brewing and enjoy your kombucha!

Once the scoby is made, pour out half of the kombucha before brewing a new batch (look at step 8 on this page), and fill the rest of the jar with room-temperature sweet tea (recipe below).

There are two different ways you can brew your kombucha: Continuous Brew and Batch Brew Method. I prefer to use Continuos brew method because it is gentler on the scoby, and it actually develops more strands of probiotics and antioxidants than batch brew because the kombucha brews for more than one week. The flavor is better with continuous brew, too, because it has more complexity with each brew added.

When I travel for more than a few days, though, I will empty all my kombucha and use batch brew, so the kombuch will be ready when I am home. You can decide which method is right for you.

Continuos Brew Method:

1. For Continuos brew you will need a container with a spigot.
2. Brew a gallon or two of sweet tea (recipe below), the food for the kombucha, and keep in jars in the fridge. This tea can be kept in the fridge for two weeks. Before adding the tea to your kombucha jar, you will need to bring the sweet tea to room temperature.
3. Every day, or every other day, pour a glass-full of kombucha from the spigot into a jar to drink. Replace whatever kombucha you took out of the scoby with room-temperature sweet tea.
4. Continue doing this everyday. Test the kombucha for your desired taste.

Batch Brew Method:

1. Empty all kombucha out of your scoby jar, but leave a couple cups left in the jar.
2.  If you are using a jar without a spigot, you will need to carefully lift the scoby out of the jar first. Wash your hands thoroughly (but don’t use soap, it can contaminate the scoby!), and do not touch the scoby with metal utensils. Once you are done pouring new sweet tea into the jar, carefully place the scoby back on top of the tea.
3. Fill the scoby jar full of room-temperature sweet tea (recipe below).
4. Let the scoby sit for about a week, or until the kombucha tastes right to you. Factors including the size of your scoby, how many gallons your jar is, and the temperature can affect how long it takes for the kombucha to brew. Warmer temperatures usually take less time to brew.
5. Empty all kombucha in your jars of choice (I use various recycled kombucha bottles, glass milk bottles, and juice bottles), and restart the process again.

Sweet tea Recipe:

(aka Kombucha Food)

You’ll need:

• 1 gallon water
• 2 cups sugar (plain white or turbinado both work)
• 5-6 black or green tea bags

Method:

1. Boil the water. Add the sugar and stir until completely dissolved.
2. Add tea bags and let sit for at least 30 minutes or until it is a strong sweet tea.
3. Let cool to room temperature before adding to scoby.

Notes:

• Do not over boil the tea, because that releases oxygen from the water. The scoby needs the oxygen in the water to breathe. I usually turn off my stove right after it starts boiling so that it is still hot enough to make tea, but it still contains a lot of oxygen in the water.
• Do not use metal utensils while stirring tea, this can contaminate it.

Stay tuned on Monday for Part IV where I share some different flavoring ideas and recipes, and tricks on how to make your kombucha extra fizzy!

Thought-provoking, mind-prodding question of the day:

If you brew kombucha, which method do you use?

If you don’t brew kombucha, do you have any plans for Memorial Day weekend?

P.S. Sign up for the June Sugar-Free Challenge!

Part I: What is Kombucha and Why Do I Drink It?

Now you know what kombucha is, how do you make it?

If you aren’t lucky enough to inherit a scoby from a friend, you can make your own with a few simple ingredients. (Scoby is the mother who turns the sweet tea into kombucha).

Here’s what you’ll need:

• Large 1 or 2 gallon glass jar, preferably with a spigot because it is easier to use. (I bought mine at Tuesday Morning for $20)
• Paper towels or cheese cloth
• 2 bottles regular kombucha
• black or green tea
• sugar, organic or white

Steps:

1. Brew enough black or green tea to fill up half of your jar. For example, if you have a 2 gallon jar, brew 1 gallon of tea.
2. For each gallon of tea, use 5-6 tea bags and dissolve in 2 cups of sugar.
3. Let tea cool completely before pouring into your glass jar.
4. Add the bottles or pre-made kombucha to the jar.
5. Put a paper towel or cheesecloth on the top of the glass jar, and attach with a rubber band. Your kombucha scoby needs to breathe while growing.
6. Place the jar in a dark, warm place to let the scoby grow. Do not disturb.
7. It will take approximately 3-4 weeks for the scoby to grow. Once it is 1/4 inch thick, it is ready to brew!
8. The kombucha you have in the jar now is probably too strong and vinegary to drink, so pour half of it out before starting the brew. (Stay tuned for part III on how to brew your kombucha).

Notes:

• Do Not use metal jars or metal utensils when brewing kombucha.
• White sugar or raw turbinado are both fine to use. Do not use honey because it has extra bacteria in it that can affect the kombucha. Do not use stevia or xylitol because the kombucha needs real sugar to eat.
• Use green or black tea when making the scoby. Do not use decaffeinated teas because it needs the caffeine for food.
• Keep kombucha in a dark, warm place when brewing for an optimum brew. Preferably 70*-80* F.
• It is okay if the scoby sinks sometimes. Within a couple days, it will usually come back to the top.
• The brown stringy things are perfectly normal, and are a part of the scoby.
• If your kombucha develops mold (which will be black or green), throw it out immediately.
• Kombucha scoby mothers usually reproduce babies about every week or so. If you see a film developing on the top of the jar, that is the new baby.

This is what the top of a healthy kombucha scoby looks like.

Thought-provoking, mind-prodding question of the day:

Have you ever made your own scoby before? If not, what is stopping you?

P.S. Sign up for the June Sugar-Free Challenge!

I love kombucha. It’s fizzy, slightly sweet, slightly acidic, and it makes my tummy feel good. You might have seen it at a local health food store:

(pic  source)

I used to buy these as a special treat. I say a treat because in stores, they are about $4 a bottle-way too much for me to spend. I’ve started growing my own kombucha, and in this kombucha series, I’ll teach you how to grow your own, too!

What is it?

Kombucha is a naturally effervescent tea-based beverage that is made by fermenting the tea with what is called a “Scoby.” Scoby stands for “Symbiotic Colony of Bacteria and Yeast.” Some call it a mushroom, but it is not a mushroom. It is actually similar to a sourdough. The scoby “mama” will take the shape of it’s container and turn sweet tea into kombucha! The longer the scoby sits in the sweet tea, the more acidic the kombucha becomes.

Why I drink it:

It tastes good, and it makes my stomach feel better. For a few years I had some digestive issues. Every time I drink kombucha, though, it makes my stomach feel better. This is possible because of the soothing effervescence and the natural probiotics in the kombucha. Kombucha can also help relieve constipation .

Kombucha is well-known for its glucaric acid content. This acid can help the detox the liver. Other reported benefits can include increased metabolism and reduced blood sugar. Kombucha is also high in antioxidants.

Isn’t it made with sugar?

Yes, it is made with sugar. The kombucha scoby eats the sugar (and the caffeine from tea) as food, and this turns into a carbohydrate. The longer the komcucha brews, the less sugar there is in the drink. I’ve never had problems with kombucha’s sugar levels. In fact, I find fruit juices much sweeter and less tolerable. When I make my own, I can control those sugar levels even more.

Is it right for you?

Kombucha does contain a small amount of naturally-occurring alcohol, which is usually less than 1% alcohol content. Also, because it is made from a bacteria enzyme, it should not be given to children under 1 year (like honey). It is, however, supposed to help teenagers who have acne. Start with a small dose and see how your body feels and reacts before drinking more on a regular basis.

Those with liver problems should not drink kombucha because kombucha is a powerful detoxifier of the liver. Pregnant or breast-feeding mothers shouldn’t use it either.

Thought-provoking, mind-prodding question of the day: 

Have you ever had kombucha? What are your thoughts on it?

P.S. Sign up for my Spices Giveaway and Sugar-Free Challenge!

The June, 2012 Sugar Free Challenge is coming! After many requests, I am having another at the end of June. It will be a ten-day long challenge. There are a few fun additions to this year’s challenge including a chat forum for all participants and readers to connect with, and a twitter hash tag to connect with others and share your eats and thoughts about being sugar-free.

All participants will be entered to win prizes. These prizes will be announced soon. (Hint, NuNaturals and CoreFoods are giving something away).

Click Here to visit the challenge homepage, access the chat forum, and sign-up!

The current giveaway is sponsored by Spices Inc. They are giving away a custom-made spice set of your choice. Simply leave a comment with given information to enter.

Access the Giveaway Here.

I am now on Instagram! You can follow me at @SugarFreeAlex.

Stay tuned on Tuesday for the start of my Kombucha series! Learn what it is, how to brew it, the benefits or drinking it, and why I love it.

Thought-provoking, mind-prodding question of the day: 

Are you on instagram? I am new to it and would love to follow you!

Two years ago today, my first post went live.

Time has been flying by, and I am so thankful that I started this site. I’ve met so many wonderful new people, expanded my culinary and health knowledge, improved my photography skills (which still aren’t that great yet), learned a bit about website programming, and had a blast creating my recipes and sharing them with you!

In honor of today, I will share some of my favorite and most popular posts from the past two years. At the end of the post, you can enter a giveaway, too!

2 Years of Sharing

Spoonful of Sugar Free two year milestone.

Most Popular Sweet Recipes:

Flourless Banana Bread

One Size Fits all Pancakes

Peanut Butter Butter Cups

Power Brownies

High Protein Cookies

Smacaroons

Bitter Chocolate Cake for One

Most Popular Savory Recipes:

Dairy-Free Nachos

Pesto Socca Pizza

Brown Rice Quiche

Healthy Chicken Salad

Roasted Chili Lime Nuts

Homemade BBQ Sauce

Homemade Ketchup

Favorite Being Healthy Articles

10 Ways to Kick Sugar’s Butt!

Love Yourself

Surprising Places Sugar Lurks

McDonald’s “Real” Fruit Smoothies

Jumping Jack Workout

Milestone Spice Giveaway

This giveaway is now closed. Congratulations to Janel, whose Spice set is named “The Artful Eater.” Thanks to all who entered! 

Courtesy of Spices Inc.

I am very excited for this giveaway! It sounds like a fun way to be involved, and win some yummy spices. For the giveaway, you will leave a comment to create your own 6-jar spice set. The winner not only receive their customized gift set but will also be added to the Spices Inc. site as a “Limited Edition Spice Set” for others to buy, too!

North America residents only, sorry!

How to Enter:

•  Leave a comment with the following:
• Choose any 6 spices, herbs, seasonings or chiles from Spices Inc. site.
•  Select a creative name for your spice set
• Provide a couple of sentences on why you picked these particular spices (i.e. family favorites, reminds me of my grams, etc) this is equally important as the story is often one of the biggest deciding factors when two spice sets are “almost too close to call.”

The person with the most creative spice set and name will win! 

Giveaway ends May 24th at Midnight.

P.S. I would love it  if you followed me on facebook, twitter, and pinterest, but it is not required to enter.

Happy Mother’s Day to all the wonderful mothers, grandmothers, aunts, and sisters! Today I’d like to dedicate this post to my Grandma, who passed away 2 1/2 years ago. While you read this I will be in Minnesota, at the funeral of my Grandmother’s sister who recently passed. Without further ado, I give you the story of my Grandma, Helen.

My Grandma was born in a small Midwest town in 1920. She was very smart, independent, and artistic. She left home right after high school to work, which was rare for a woman to do during that time. She worked in Chicago at CBS Radio and in Washington D.C. for a Congressman, until she returned home to take care of her ill parents.

Once home, she started a family and married at age 35 and had two children. She continued to work as a church secretary and for the Department of Agriculture while she raised her children. She loved politics, and worked with a governor and congressman.

Working hard was important to Grandma. She continued to work and drive until 4 months before her death at age 89. She was a tough fighter with a strong will, and she continued to prosper even after heart surgery at age 67, two heart attacks, and a car crash where her head went through the windshield!

Even more important to her than work, though, was family. She had two children, six grandchildren, and two great-grandchildren. Pictured above is her with her youngest grandchild (my little brother). She always invited us over to her home for sleepovers, pancakes, and games. She made the best pancakes: slightly crunchy on the outside and soft and fluffy on the inside with a light drizzle of Karo syrup.  I loved her baked chicken, and deviled eggs, too, and I always asked her to make a batch of deviled eggs for my birthday.

You know how people always say, “Off to grandma’s for cookies?” Well, my siblings and I went off to grandma’s for marshmallows. She always had a package, and we would play card games to win them.

But enough about food, because you know I will go on and on about that!

My grandma loved antique dishes, flowers (especially pansies), painting, and dancing. The props I used for today’s recipe all belonged to her. Her jewelry, her plethora of handkerchiefs, and even her glasses!

I think of her every time I put on a piece of jewelry she passed down to me, when I look at the beautiful dishes I inherited from her, when I eat some of my favorite recipes from her, and when I recite her favorite prayer:

“The LORD is my shepherd, I shall not be in want. He maketh me to lie down in green pastures, he leadeth me beside the still waters, he restoreth my soul. He guides me in paths of righteousness for his name’s sake. Even though I walk through the valley of the shadow of death, I will fear no evil, for thou art with me; thy rod and thy staff, they comfort me. Thou prepareth a table before me in the presence of my enemies. Thou anointest my head with oil; my cup runneth over. Surely goodness and mercy shall follow me all the days of my life, and I will dwell in the house of the LORD forever.” -Psalm 23

My grandma was a true lady. She knew exactly how to dress, how to act, and how to speak and write. Her cursive handwriting was straight from a picture with the looping curves of her pen.

I cherished my time with her, and loved everything she taught me. I look forward to seeing her again, and seeing the smile on  her face.

Now a note about these scones. They are definitely a more savory scone with hints of fresh citrus and the light flavor of lavender. It is hearty, not fluffy, and might be considered a biscuit or thick cracker to some. I liked the blend of flavors, and the savory aspect of them.

**I found these handkerchief within her stacks. I thought it was pretty funny!

Health Benefits:

• Hazelnuts: A major superfood, and they are full of monounsaturated, good-for-you fats. It contains many nutrients that benefit the brain, and regulate cholesterol. The monounsaturated fats and vitamin E reduce the risk of heart disease.
• Lavender: This herb is known as a calming herb. It can help relax you and treat insomnia in high doses. It is also a powerful antiseptic and can sooth digestion problems.
• Orange: The common benefit of this citrus, vitamin C, helps prevent cold and flu viruses. They are also good sources of beta-carotene, vitamin A and B, pectin, and potassium. An orange contains over 170 different phytonutrients and more than 60 flavonoids, many of which have been shown to have anti-inflammatory, anti-tumour and blood clot inhibiting properties.
• Coconut: Coconut is widely misunderstood because of it’s high fat content; however, coconut’s saturated fat is made up of medium-chain fatty acids. These medium-chains are easy to absorb and digest, and are converted quickly into energy. This means that the body is less likely to store the medium-chain as fat. Coconut is also a great source of dietary fiber with a whopping 5 grams per oz!

Happy Mother’s Day, Mom and Grandma! 

I love you!

 (this picture was taken a few months before she passed-still healthy an strong!)

Thought-provoking, mind-prodding question of the day: 

Tell me something special about a mother in your life (grandmother, mother, aunt, etc). How are you celebrating her today?