I love pickles and fermented foods and made kombucha when sharing scobies was all the craze in the 1990’s. Beet Kvass is my favourite drink now. Even though it’s made from beetroot that is high in starch and sugar, all the sugar is used up in the fermentation process, compared to kombucha which has typically more than 10gm (2tsp) of sugar per 120ml in commercial varieties.
Thought to originate in Ukraine and Eastern Europe, this probiotic drink has all the benefits of beetroot and more with the natural probiotics from wild fermentation or a starter culture.
The recipe I offer here is from my Nutritionist Mentor, Nora Gedgaudas from her epic book Primal Fat Burner. Nora is a researcher of extraordinary calibre and on her website, Primal Body Primal Mind she provides all the evidence you would ever need to be convinced of the health benefits of beetroot and beet kvaas including:
- cardiovascular benefits (lowering systolic blood pressure by an average of 4-5 points)
- improved high intensity exercise tolerance and muscular contractile efficiency during exercise
- positive cholesterol/lipoprotein modifying effects
- hepato-protective effects
- anti-inflammatory effects
- numerous unique antioxidant benefits
- brain-boosting benefits
- the enhancement of phase II liver detoxification
- impressive anti-microbial effects
- inhibit the formation of oxalate crystals associated with kidney stones![18]
- and even anti-cancer benefits
The cardiovascular, brain-boosting, some of the anti-inflammatory and exercise intensity tolerance benefits seem to be associated with enhanced nitrous oxide (NO) activity an enhanced blood flow in vessels following its consumption. I am also excited about the potential liver enhancing effects ranging from improved methylation, reduced homocysteine, improved digestion and the flow of digestive juices, helping thin sluggish or congestive bile.
You can use Beet Kvass in a salad dressing, soup or I have tried it as a low sugar option in a gin and tonic with cucumber and rosemary. This recipe makes 950ml (1 serving = 120ml).
Ingredients
680gm of beetroot, preferably organic
4 teaspoons Himalayan or Celtic sea salt
Without peeling them, scrub the beets, and chop them into 1⁄2-inch chunks. Be careful to include the part where the bulb connects to the stems (it contains betaine for healthy bile-thinning properties). Place the beets in a 1.4 litre sterilized mason jar.
Add the salt. Pour enough filtered water into the jar to cover the beets and leave a 5 cm headspace at the top of the jar. Cover the jar with a clean linen tea towel or double layer of cheesecloth and secure it with a rubber band.
Agitate a little and place in a cool room, about 20°C to ferment for 1 to 2 weeks, depending on your taste preference. Sample a little after 1 week and see how it tastes to you. The longer the beets ferment, the more sour (sort of like yogurt or kefir) they’ll become.
Skim off any surface mold or debris, then strain the kvass through a colander lined with more cheesecloth into one or more sealable containers or jars. Refrigerate for up to 1 week if it lasts that long.
Enjoy x
