Make Your Own Kombucha
Kombucha! Have you tried making your own? It can be quite satisfying to brew your own kombucha and this recipe has never let me down. It's a tasty little beverage full of healthy bacteria and you can flavor it however you like! If you're following the low FODMAP diet, kombucha is safe to consume at 180ml/6oz per serve (as per the Monash University FODMAP Diet app).
The most important ingredient is the SCOBY (Symbiotic Culture of Bacteria and Yeast). This creates the fermentation process and they are commonly handed around between brewers as each new batch of kombucha will create a new SCOBY! Check at your local health food shop, Facebook groups, community etc. to locate one or search online to buy one.
- 1 SCOBY
- 1 cup starter kombucha (from a previous batch)
- 2 litres/2 quarts filtered water
- 5 tea bags (black or green and organic is preferred)
- 3/4 cup white sugar
- 1 large glass jar (big enough to fit the water with a bit of room to spare)
- 1-2 bottles or jars with lids (to fit the 2 litres/2 quarts of kombucha)
- Rubber band
- Cheesecloth/muslin or something similar
- Fine metal or plastic strainer
- Large bowl
- Funnel and ladle
- Clean the jar thoroughly with hot soapy water, rinse and dry
- Boil the water
- Add the white sugar to the large jar
- Use a rubber band to secure the tea bags to the top of the jar and allow them to dangle into the jar
- Carefully fill the jar with the hot water to make the tea
- After 10-15 minutes discard the tea bags and allow the tea to cool to room temperature
- Once the tea has cooled, add the SCOBY and the starter kombucha (don't be tempted to put the SCOBY into the tea until it has cooled as this will kill the SCOBY)
- Cover the top of the jar with cheesecloth or a something similar (to allow the tea to breathe) and secure it with the rubber band
- Place the jar somewhere out of direct sunlight for 1-4 weeks (the length of time will depend on the temperature of the room)
- After about 1 week, you should see that a new thin SCOBY has formed on top of the kombucha, push the SCOBY aside and with a clean spoon, scoop out a spoonful of the kombucha to taste. If it is still quite sweet, it needs to keep brewing. If it reaches a pleasant tartness it is ready
- If you notice mould on top of the SCOBY, throw the whole batch away (including the SCOBY) as you don't want to drink that
- Taste the kombucha once a week until it is at your preferred balance of sweetness and tartness. The longer you leave it the more sugar will be consumed by the SCOBY
- When it is ready, place a wire strainer over a large bowl. Pour the liquid into the bowl to capture the two SCOBYs - put these aside in a small jar or bowl to use in the next batch
- Place the funnel into the bottle/jar and ladle the kombucha into the bottle/jar. Put aside about 1 cup of kombucha with the SCOBYs for your next batch
- Add your preferred flavouring to the bottles and put the lid on. Some yummy options include: freshly sliced ginger, strawberries or raspberries, diced apple or orange
- Store the bottles at room temperature for a day or two to allow the flavours to infuse, then place the bottles in the fridge and consume within a month
- Don't worry if your kmobucha is not fizzy, it's still tasty and you could serve it mixed with soda water for that extra fizz!
Disclaimer: We recognize that some ingredients listed in this recipe may be a trigger food for some people. Please feel free to omit or substitute any ingredients that don’t work for you.
Do you live with any sleep disorders (eg. insomnia, RLS, sleep apnea) in addition to IBS?