Drink Your Way to Gut Health Read Online Free PDF

each)
directions
    Sterilize the jar with boiling water or wash well with warm soapy water.
    In a saucepan, heat the milk to 180°F. Place the pan with the warm milk into an ice bath (a large pan filled with cold water and ice cubes). Allow the mixture to cool until it reaches 80° to 85°F.
    Once the mixture is cooled, add the kefir grains or kefir starter. If using kefir starter, gently whisk it into the milk until well combined. Transfer the milk and kefir starter or grains to the jar.
    Cover the jar with a coffee filter or cheesecloth and secure with a rubber band. Transfer the container to the refrigerator to let it brew for 5 days, gently shaking or stirring daily.
    Once the mixture has thickened, if you used kefir starter cover the jar with the lid and refrigerate. If you used kefir grains, the kefir grains will have floated to the surface; gently remove the grains with a wooden spoon and strain the kefir through a fine sieve. Return the kefir to a clean glass jar, cover, and refrigerate.
    See the tips for storing kefir grains between batches .
    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

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water kefir
supplies
Two 1-quart glass jars
Thermometer
Cheesecloth or coffee filter
Rubber band
Fine-mesh strainer
ingredients
4 cups water
¼ cup granulated sugar
¼ cup water kefir grains
    Water kefir uses a different type of kefir grains, known as water kefir grains or sugar kefir grains. These grains have a different look to them, almost a crystal-like texture, and are rich in healthy bacteria. Once water kefir grains are combined with sugar water, a fermented beverage develops. It is an excellent way to have a nondairy fermented beverage, and its light fizzy texture and subtly sweet taste makes it an optimal replacement for soda.
    Water kefir grains can be found on the Internet or in some natural food stores and are typically packaged in a dehydrated state. Follow the package rehydration instructions that come with your grains (or see Directions ) before your first use. Water kefir grains can be reused like milk kefir grains. (See Resources for sources of kefir grains.) Serves 4 (1 cup each)
directions
    If using dehydrated water kefir grains, see the directions for rehydrating . 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 (the water will begin to lightly bubble). Add the sugar and stir until it is completely dissolved.
    Transfer the sugar water to one of the prepared jars and let the water cool to 68° to 85°F. Add the kefir grains. Cover the jar with cheesecloth or a coffee filter and use a rubber band to secure the covering. 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, or consume!
    You can then start another batch of water kefir by following the above steps, or store the grains for later use (see Storing Water Kefir Grains ).
    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