I’ve shared why probiotics are beneficial to gut health, can help weight loss and also decrease pain. One way to get a healthy dose of probiotics is by drinking them. But, it doesn’t take much research to find that pre-made probiotic and fermented drinks are expensive. It should be noted that the process of fermentation can lead to the presence of probiotics in foods and drinks, but not all fermented items contain probiotics. If you’re purchasing fermented items, look for labels that say “naturally fermented” to sort out those that are made with live organisms and contain the resulting probiotics.
We rounded up 6 drink recipes that are inexpensive and easy to make at home. Not only does making the drinks at home ensure that the flavors are exactly as you like them, but it also guarantees the quality of the ingredients, and that the fermentation process yields the probiotics you’re after. Once you have mastered the basics of fermenting and starting cultures, the options for making your own recipes of probiotic-rich drinks are endless. Enjoy!
Almond Milk Kefir
Kefir or kephir, is a fermented milk drink similar to a thin yogurt that is made from kefir grains. Some recipes for Kefir suggest using a probiotic capsule. In the true sense of the word, this isn’t Kefir, which is made from specific strains of bacteria and yeasts. Using a probiotic capsule will lend bacteria to almond milk through a culturing process, but those microorganisms are not the same as those found in true milk Kefir. True Kefir is made from either milk Kefir grains or a milk Kefir starter culture. The website Cultures For Health offers great insight on how to approach the process, including this handy Milk Kefir Glossary with all the information you need to make your own Kefir. To get started, try this recipe for Almond Milk Kefir.
Pineapple Chia Colada Kefir
If making your own Kefir seems daunting, you can go the route of semi-homemade and purchase ready-made plain kefir to use in recipes like this Pineapple Chia Colada Kefir. The chia seeds are an excellent source of omega-3 fatty acids, rich in antioxidants, and they provide fiber, iron, and calcium.
Lacto Fermented Dandelion Soda
This isn’t the type of soda that I’ve suggested we avoid because of the excessive sugar. This is a recipe where added sugar is optional, and if you choose to skip it, the results are just as delicious. This is also a fun project for the family- have the kids (or the adults!) gather dandelions. This recipe does require at least three days for the fermentation to take place, but it’s worth the wait! This recipe is courtesy of A Life Unprocessed, and on their site you can also find a guide to making an all purpose soda starter for this, and other soda recipes.
Beet Kanji
Kanji is an Indian probiotic drink made of beets, carrots, and mustard seeds. It is tangy and slightly salty, and popular among those keen on fermented drinks. This recipe is easy to make, but does take at least a week to properly ferment. In addition to the probiotics in this drink, beets provide fiber, folate, and vitamin c, and have been found to contain nitrates and pigments that may help lower blood pressure. Sounds like an all around win!
Herb Kvass
A kvass is a bubbly, fermented drink that is traditionally made with beets, but can be made with any vegetable that ferments well. This recipe contains rosemary, sage, and thyme, making for a refreshing, aromatic drink that is incredibly easy to make and have on hand at any time of the year. For other great ideas on how to ferment your vegetables, you can also read Fermented Vegetables, a book that shares many wonderful ideas on how to incorporate fermented vegetables into your diet.
Blueberry Kombucha
This recipe has refreshing mint and blueberries, and is E.A.S.Y! The recipe calls for kombucha, and you can learn to make your own here. Once you’ve completed that process, the rest of the recipe is a cinch. If you opt to, you can also purchase a kombucha SCOBY (Symbiotic Culture of Bacteria and Yeast) starter kit here, rather than make it from scratch. Whichever route you choose to make the kombucha, you’re guaranteed a delicious drink, full of probiotics.
Is there a probiotic-rich drink that you recommend? Let us know in the comments!
On Friday, we’ll share delicious recipes that incorporate fermented foods.
Sources:
-medicalnewstoday.com/articles/291334.php
-gutmicrobiotaforhealth.com/en/guide-difference-fermented-foods-probiotics/
-health.harvard.edu/blog/fermented-foods-for-better-gut-health-2018051613841
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