Kombucha

By: Cassidy McCandless

Everything you ever wanted to know (plus some you didn’t) about kombucha

Kombucha has become somewhat of a buzz word recently; many blogs, websites, and YouTube videos claim kombucha has endless benefits ranging from the ability to prevent wrinkles, improve arthritis symptoms, inhibit cancer, promote weight loss, the list goes on forever. But what is it really and is it really worth trying or just another fad?

The Basics: What is it?

Kombucha, in simple terms, is fermented tea. It is produced when black or green tea is mixed

 with white granulated sugar and allowed to ferment with the help of a yeast and bacterial colony. The bacteria and yeast used to produce kombucha are unique in how they work together to create a probiotic rich product that is both naturally carbonated and has a sweet, vinegar-like taste.  This ability of bacteria and yeast to work together and form a solid structure creates a SCOBY, meaning a symbiotic colony of bacteria and yeast. The final product of their kombucha fermentation contains live beneficial bacteria and yeasts, organic acids, B vitamins, antioxidants, tea polyphenols, and trace minerals.

This little blob , called a SCOBY, makes kombucha possible.

Without getting too far into the science working to create this drink, let me explain what really happens. Table sugar (sucrose) is converted to glucose and fructose by the yeast comprising part of the SCOBY, the byproduct of this is very small amount of alcohol. The bacteria in the SCOBY then convert fructose into acetic acid and the glucose to gluconic and glucuronic acids. Many of the claimed health benefits of kombucha exaggerate benefits of consuming glucuronic acid, which is a building block in many bodily systems such as cartilage, skin, and blood. However, there is no evidence consuming glucuronic acid is beneficial and the amount of glucuronic acid in kombucha is unclear.  As mentioned before, health claims about kombucha are largely unfounded. Indeed kombucha is a delicious, probiotic rich drink but the bottom line is that not enough studies have been done to determine the long term-effects of its consumption to recommend it as a health supplement. There are other probiotic rich foods such as kefir, yogurt, and kimchi that have been studied more closely for long-term use.

How Can You Get It?

Although commercial production recently became a food trend, kombucha production is actually quite old. In fact, kombucha mostly likely originated in East Asia more than 2,000 year ago. Nowadays you can either purchase at the store or make it at home.

Kombucha found in stores is regulated by the FDA to assure it is essentially non-alcoholic (less than 0.5% alcohol by volume). Commercial kombucha is also held to the same standards as other products found in stores, meaning it is produced using a sanitary process by an established company subject to national and state laws. Most brands sell raw, unpasteurized kombucha. This means the drink has not been heated to temperatures that would kill beneficial bacteria.

Home-brewed kombucha is simple and can be safe if properly monitored. The issue is that homemade kombucha has a greater potential to become contaminated which can lead to a variety of conditions ranging from stomach upset to death depending on what the contaminating bacteria is. Most homemade kombucha is not comprehensively examined for temperature or pH, which can allow unwanted harmful bacteria or even fungi to grow.  Homemade kombucha allowed to ferment improperly can also result in alcoholic beverages. For those that do prefer to make DIY kombucha proper sanitation of all surfaces and vessels is essential.

How to make it

Kombucha is actually pretty easy to make on your own. It must be fermented in a glass jar- plastic or metal simply will not suffice. The total time to make a batch is about 10-12 days, split between two separate ferments. The SCOBY used to make kombucha is widely available online and in some specialty beer and wine stores. Every time you make kombucha, another SCOBY is produced, so you can keep it or share with a friend!

Recipe makes ~ 1 gallon

You will need:

·         1 kombucha SCOBY

·         1 cup granulated sugar

·         4-6  bags of green or black tea ( for loose leaf teas 4-6 tsp)

·         1 ½  cups starter tea from a previous batch or raw store bought kombucha

·         3 ½ quarts water

·         tea kettle or pot

·         1 gallon glass jar

·         Glass jars for bottling

·         1 small cloth or cheese cloth

·         1 rubber band

·         Small funnel with a strainer

·         Optional: flavorings such as fruit, juice, or herbal teas

Note: it is important to have everything clean and to work in a sanitized area so you can grow the right bacteria and yeast without contaminating your batch with harmful varieties.

1.       Heat 6 cups of water in a pot or kettle until it begins to boil

2.       Remove from heat and steep tea bags for ~ 6 minutes

3.       Stir in sugar until fully dissolved

4.       Pour mixture into 1 gallon glass jar and SLOWLY add 8 cups of cool water

5.       Allow mixture to cool until it is room temperature (remember the starter tea and SCOBY contain live bacteria and we don’t want to cook them alive).

6.  Add starter tea:

The large jar shows a new batch while the small jar shows the starter tea, which is from a previous batch

7. Mix and add in SCOBY:

8. Cover the jar with a cloth and use rubber band to secure in in place:

9. Store in a dry, indoor, and dark space (like a cabinet) for 7 to 9 days. 

After 7 to 9 days:

Check the jar to make sure there is no mold or fungus, this is rare but dangerous if consumed. Visually assess the product and smell it. It should be lighter in color than it was originally, the SCOBY should be intact and still cream colored, another SCOBY ought to have formed, and there will be brown cellulose bits in the jar as well.

1. Remove SCOBYs and visually observe  the batch. As pictured below, a new SCOBY will be forming on the top. Brown cellulose bits may also be floating around-these are normal.
   
2. Use funnel to filter out cellulose and other by products (you will have to do this again after the second ferment).
3. Leave about 2 inches at the top of each bottle to allow gas formation
4. Optional- add a splash of juice, herbal tea bag, or fruit
5. Ferment 1-3 days in the same dry and dark space
6. Visually access product again and separate ~ 1 ½ cups as starter tea for the next batch.
7. Move to the refrigerator and drink within a month

   

   I added blackberries and hibiscus flower.

When not in use, the SCOBY should be stored in a refrigerator submerged in starter tea or cabinet in a batch your plan to throw out, as the fermentation will produce a poor product if left to go for >13 days.

Below are some sources to learn more about making kombucha and recipe ideas:

http://fsi.colostate.edu/kombucha/

http://www.culturesforhealth.com/learn/kombucha/how-to-make-kombucha/

http://www.thekombuchashop.com/bottlingrecipes/