First Comes Health

This is the post you’ve been waiting for!  It’s time to take what we learned in the previous installments in this series and put it to good use!

If you need to catch up to speed here is where you can find the first four posts:

1. Make your own SCOBY
2. Choosing the right tea
3. Choosing the right type of sugar
4. Equipment

Hopefully by this point you have assembled all the stuff you’ll need to get your first batch of kombucha going strong – SCOBY, tea, sugar, and a jar at the very least.  Once you have all you need, the procedure is actually quite simple.  The hardest part is the wait!  Kombucha making – fermentation in general! – requires patience.  If you’re anything like me, you’d prefer to have your ‘buch sooner rather than later, but trust me.  This is worth the wait.

Part 1

• Water – Fill a large pot with enough filtered water to fill your fermentation jar almost to the top.  Leave about two or three inches of headspace (that is, empty space at the top between the tea and the very top of the jar.).  If you have a gallon jar, you’ll want a gallon of water MINUS a cup or so.  Eyeball this.  It’s not that scientific.
  By the way, I suggest filtered water because regular old tap water can contain flouride, chlorine, or other chemicals, additives, or particulates that can interfere with SCOBY growth and fermentation.  I use a water filter pitcher for my drinking water and I’m thinking of getting a really nice household sized one in the near future.  I don’t want anything in my water to negatively affect my ferments!

• Tea -  If you are using teabags, use 6 or 8 of them.  If you are using loose tea, you’ll need about 1/3 cup of the tea leaves.  Also with loose tea you have two choices: The first is to just brew the tea by tossing the loose leaves directly into the water.  You’ll have to strain them out later before you add your SCOBY.  The second is to put the 1/3 cup of tea into a tea ball, infuser, or make a giant sachet with a coffee filter and butcher’s twine.  The choice is yours and the quality of your kombucha will not be affected by whichever path you take.  Personally, because I have many coffee filters on hand, I opt for the sachet method.

• Sugar – You’ll need a scant cup (just a bit under a cup) of sugar for every gallon of kombucha you’re making.

• Procedure
  1. Heat the filtered water to just shy of boiling (approximately 200 degrees).  (It’s not a big deal if it boils, but tea isn’t meant to brew in water that is at a rolling boil.)
  2. Add the tea and allow to brew for at least 5 minutes.
  3. Remove tea infuser or sachet (if using) and remove the pot from the heat.
  4. Add the scant cup of sugar and stir with a wooden spoon until completely dissolved.
  5. Leave the pot of tea on the countertop to come to room temperature. (If you used loose tea without an infuser, strain the loose leaves out of your sweetened tea after it has come to room temperature to avoid scalding yourself!)
  6. After your sweetened tea has come to room temperature (that is a VERY IMPORTANT STEP!) carefully pour it into your fermentation vessel.  Use a funnel if you are accident and spill-prone like I am.
  7. Add your SCOBY and the starter tea it is sitting in to the sweetened room temperature tea.
  8. Cover with a coffee filter or light cloth secured with a rubber band and allow to ferment at room temperature.
  9. Check on your brewing kombucha every day or so.  You should start to see a new SCOBY form on the surface of your tea.
  10. After a week or 10 days, taste test an ounce or so of your brew.  It should start to have that characteristic “fermented” tang to it.  Depending on how you prefer your kombucha to taste, it may or may not be finished at this point.  It is up to your taste buds to decide.  If you prefer a sweeter kombucha, it will require a shorter fermentation time.  If you prefer a more tart or dry kombucha, you’ll want to let it ferment a little longer.  This is up to you!  Taste test it each day or so until it suits your palate.  To give you a bit of context, in my (rather warm) home it can take 10 days to 2 weeks for my kombucha to taste the way I like it.

When your kombucha tastes right to you, you’re finished.  Congratulations! You’ve made kombucha!  Drink up!
But please don’t stop there.  You’d be missing out on a really terrific opportunity to explore your ‘buch-making artistry if you didn’t bottle it and ferment it a second time.  Read on…

Part 2

There is really no requirement that says you MUST bottle and flavor your kombucha, but to me, this is the best part of making it.  I love it plain, but I love it even more when it’s been flavored and is fizzy.  Here’s the simple lowdown on how to turn your jar of kombucha into bottles of fizzy fruity goodness.

• Fruit, juice, and herbs – Gather up the stuff you want to use to flavor your kombucha.  The possibilities are nearly endless here and now that we are in the midst of springtime here in the Northern Hemisphere, you have more and more fresh options available to you at farmers’ markets and your local grocery.  Take advantage!
  If you don’t have access to fresh fruit, use frozen.  If you want to try using pre-packaged juices, go for it.
  Here are some of my favorite (and easy!) suggestions:
  • Freshly squeezed lemon and lime juice
  • Freshly squeezed grapefruit juice
  • Fresh or candied ginger
  • Strawberries, blueberries, raspberries, or blackberries
  • Kiwi
  • Bottled mango or pear juice.
• Procedure
  1. Get your flip-top bottles ready and fill each one with fruit, juice, herbs, or any flavor combination you’ve decided to try.  Try whole pieces of fruit, fruit purees, combinations of juice and fruit, herbs, etc. Use an ounce or two of flavoring agent for every 16 ounce bottle.  This does not call for super-precise measuring, but make sure you do not overload your bottles with fruit or juice.  A little will go a long way.
  2. Fill the bottles with your finished kombucha.  This is where a racking cane and/or funnel really comes in handy!
  3. Seal up the bottles and allow them to sit at room temperature for 3 to 5 more days.
  4. Refrigerate your bottles and enjoy your kombucha cold.  Be extremely cautious when opening a bottle of kombucha!  Contents are under pressure and it is not unheard of for a bottle to erupt like a volcano! Cover the bottle with a dishtowel before opening to keep from being sprayed with an entire bottle of kombucha.  Trust me on this one.

Important Notes

• It’s helpful to understand a bit of elementary fermentation chemistry in order to properly manage your kombucha: The bacteria and yeasts that are in your SCOBY will eat the sugar you sweetened your tea with.  One of the byproducts of this is carbon dioxide.
  While your kombucha is fermenting in the jar that’s covered with a coffee filter or light cloth, the carbon dioxide just escapes into the atmosphere.  You might see a wayward bubble here and there in your jar, but it won’t be fizzy or effervescent.
  When you bottle your kombucha with more sugar (in the form of fruit or juice), and seal the tops to the bottles, the carbon dioxide can’t escape.  It stays in the bottle which is what makes bottled kombucha fizzy.  You’ve trapped the carbon dioxide inside and when you open it, it all rushes out.  Fizz!
• Another byproduct of kombucha fermentation is alcohol.  If you’re a regular kombucha drinker you may have noticed that you might get a wee bit of a buzz after downing an entire bottle.  (I can’t be the only one).  There is a very small amount of alcohol in kombucha.  Here are some numbers for you:
  An average batch of kombucha will contain .5 % to 1.5 % ABV (alcohol by volume) as opposed to beer or wine which can range from 2% to 19% ABV depending on the label.  You can see that it is a very tiny amount compared to actual alcoholic beverages, but it’s in there.  If you avoid alcohol for any reason it might be wise to stay away from kombucha too.  Use your best judgement!
• Fermentation times will vary.  Because bacteria and yeast thrive in warm temperatures, they will work faster when the weather is warmer or the temperature in your kitchen is warm.  During the winter months or when our homes are cooled by air conditioning, fermentation times can be a bit longer.  This is why you taste test to determine when your kombucha is finished fermenting to your liking.

There you have it!  The very basics of kombucha making!  I am sooooo excited for you guys to start brewing your own.  Please please please keep me updated with your progress and do not hesitate to contact me with questions.  I’m always available by leaving a comment, email, dropping me a note on Facebook, tweeting me on Twitter, or even cruising on over to Instagram.

And don’t forget to pre-order your copy of Fermented, A Four Season Approach to Paleo Probiotic Foods.  There are several very unique kombucha flavorings included in the recipe sections.  Go beyond fruit and juice and incorporate vegetables, herbs, and more into your ‘buch flavorings!

Next week is the final installment!  I’ll be covering troubleshooting and FAQ, so get your questions, comments, and problems to me ASAP!  And you do not want to miss the kombucha-related giveaway I have planned.  One of you is going to win a pretty sweet gift.  Stay tuned!

If you missed the first three parts, check them out here:
1. Make your own SCOBY
2. Choosing the right tea
3. Choosing the right type of sugar

I hope you’ve taken the time to read the first three installments in this kombucha series.  The previous posts will guide you through the preliminary steps necessary for top-quality ‘buch making.  This week’s post is focused on the necessary equipment needed to make kombucha.

To be completely honest, this post could be just a few sentences long.  Allow me to give you a list of all the necessary kombucha-making hardware:

1. A clean glass jar.

That’s all.  This is the beauty of fermentation – because it is such an old craft there isn’t a need for fancypants equipment and gadgetry.  If your great great great grandparents were making kombucha, chances are they didn’t have pH strips, racking canes, continuous brewing rigs, flip-top bottles, etc.  They just used what they had.

But, we live in 2013 and just because we don’t NEED all kinds of equipment for fermentation in general and kombucha making in specific, doesn’t mean that we can’t use some modern-day equipment to make our lives easier.  I mean, my forebearers didn’t have cars, but I’m using one today, right?  Conestoga wagons aren’t my style.

So, below you will find a list of suggested equipment for kombucha making.  I’ll let you know which things I believe to be more useful than others (my opinions), and you can start assembling your ‘buch-making arsenal.

1. A clean glass jar – As noted above, this is probably the only piece of hardware anyone needs for kombucha making.  The size of the jar depends on how much kombucha you want to make.  For me and my household of two adults and no kids, a half gallon jar is enough for an 8-pack of flavored kombucha.  You may find that you want more or less, so adjust the size accordingly.  Just make sure the jar is food-grade glass.  Ceramic is a possibility if you know the glaze on it is food-safe (some are lead based), and metal and plastic are no-nos.  Just stick with a big glass jar and you’ll be fine.

2. Jar covering – Many jars come with lids, but don’t use them for kombucha making.  You want air to be able to get in and out of your kombucha as it ferments and closing it off with a lid just won’t do.  Instead, use a piece of cloth (clean handkerchief) or a coffee filter secured with a rubber band or string.  I do not recommend cheesecloth for this job as the holes in cheesecloth can be large enough for bugs to get in and out of your kombucha jar.  If this happens you are immediately in a throw-it-all-out-and-start-all-over-from-the-beginning scenario.  A piece of light cloth or a coffee filter are light enough to allow air to escape, but have a tight enough weave to keep any intruders at bay.

3. Funnels – I find funnels to be one of the most useful kitchen tools whether or not I’m using them for fermentation.  I’m clumsy and sloppy so any gadget that keeps me from spilling and making a mess is alright in my book.  As far as kombucha making goes, you may find yourself pouring liquids from one vessel to another and funnels of various sizes come in handy.  I have two that are rather small that I bought in a kitchen supply store and one other that I use for large jobs that I picked up in an auto parts store because it is made for helping with an oil change.

4. Racking cane – When I first starting making kombucha I had never even heard of such a device.  Then I met Naomi of Red Star Kombucha and she told me about it.  She regularly makes enough kombucha to fill kegs, so her glass containers are 10 gallons or more.  That’s a lot of kombucha and a lot of HEAVY jars. It is dangerous to pick up a 10 gallon glass container and pour ‘buch out of it!  Instead she uses a racking cane.
A racking cane is a siphon of sorts that is also its own little pump. Simply put one end in the large kombucha filled container and the other in the empty vessel.  Pump the pump a few times to get the liquid flowing and voila!  You have kombucha flowing from your large jar into smaller containers in no time.
Racking canes are available at brewers’ supply stores and come in various sizes.  Many of them also come with a choke device to fit on the tube to stop the flow of liquid when necessary.
Honestly, when I’m bottling kombucha for a second ferment, I use my racking cane AND a funnel, (Like I said, I’m messy.) but the racking cane was a life saver for me.  I love mine and wouldn’t want to bottle an 8-pack without it.

5. Flip-top bottles – In the next installment in this kombucha series I am going to cover putting it all together and actually making kombucha.  When you read that, you will see that kombucha is finished and potable before it is bottled.  Therefore, flip-top bottles are not at all essential equipment. However, I would be willing to bet that most kombucha you have ever had in your life has come in a bottle and it’s fizzy.  Flip-top bottles (or even jars with tight-fitting lids) are what help make it fizzy.  Straight out of your fermentation vessel, kombucha is not that fizzy.  Remember, you’ve covered it with something that allows air to escape so any effervescence that could have built up has now escaped.
For the time being, do not get mired down in the procedure of kombucha making.  That is for next week’s post.  But if you are interested in fizzy kombucha, flip-top bottles are what you want to have on hand.

6. Mortar and pestle, food processor, blender, or mini-chopper – When it comes time to spread your creative wings and fly into the world of flavoring your kombucha, having some piece of equipment that will pulverize fruit and herbs will come in handy.  If your knife skills are up to the task, then by all means, skip these things.  I prefer my ‘buch flavored with juices and finely blended fruits.  This isn’t something I can do by hand so I let the machines do all the work for me.

7. A fine sieve – If you are anything like me, and chunky kombucha isn’t your thing, then blending fruits for ‘buch flavoring in a blender or food processor is step one in the prep, and step two is running the fruit pulp through a fine sieve.  You kombucha will be free of miniature seeds, fibers, leaves, and pulp!

8. A continuous brewing vessel – This is not at all necessary equipment for kombucha making, but it definitely falls under the category of convenience devices.  When I make kombucha, I use a half-gallon glass jar, bottle it using a racking cane and funnel, refill it with tea after that, and I’m done.  This system works for me, but the only downside is that once I bottle a batch and start another, I have to wait a few weeks before my next batch is finished.  There is some down time between when Dude and I have finished the 8 bottles and when the next batch is ready.  Like I said, this works in our household, but if you absolutely cannot live without your ‘buch from day-to-day, perhaps a continuous brewing system is what you need.
A suitable vessel for a continuous brew system is similar to what you would need in any kombucha making vessel – glass or ceramic food-grade jar.  Continuous brew vessels are typically larger (a gallon or more) and also feature a spigot near the bottom of the container.  This allows you to remove kombucha from the container without disturbing the SCOBY (which is usually found on top of the liquid).  You will regularly remove kombucha through the spigot and bottle it (or just drink it straight from the tap!), and then replace what you have removed with sweetened tea.  No need for racking canes, funnels, or waiting for the next batch to brew.

9. Various other gadgets – When you get in to bottling and flavoring kombucha, a collection of other gadgets may come in handy.  Citrus reamers, cherry pitters, strawberry hullers, ginger graters, etc.  Use these at your own discretion.  They are far from necessary!  I live in a small condo with a modest kitchen so I don’t have room for all kinds of extra stuff (or as Alton Brown would call them, unitaskers!). But I know that kitchen gadgets are popular and some of you may have these tools already in your arsenal or you just like collecting fun kitchen tools.  Power on.

A note about materials:  As mentioned in the SCOBY post, because it is a live delicate collection of beings, it is also fragile.  Harsh chemicals, cleaning agents, and certain materials are bad for kombucha making and SCOBY health.  Be sure that your vessels are all food grade glass or ceramic.  Metal and plastic have no place in kombucha making.  That is to say, anything that will come in prolonged contact with your ‘buch should not be made of metal or plastic.  Siphoning your kombucha from a jar to a bottle through a racking cane with plastic tubing or straining fruit juices through a metal sieve is perfectly fine.  But brewing a batch in a metal container or plastic jug is not.  If you are considering a kombucha continuous brew system, be sure that all of the components are food-safe and made of the proper materials – especially the spigot!

As with any hobby, kombucha making (or any kind of fermentation) can be as simple or as complicated as you want it to be.  Have a jar?  You have enough to get started.  All other equipment is optional, but as I mentioned above, there isn’t a thing wrong with injecting a little convenience into your life.  If you are just starting out, do not buy a kitchen full of equipment!  Get the basics and grow your kombucha making operation from there.

Feel free to check out my Amazon store for a listing of equipment that I use to brew kombucha and other stuff that I find indispensable in my kitchen including all the stuff I list in this post.  (Note, that this link leads to my Amazon.com affiliate store where I will earn a small percentage of moolah for each purchase you make from it.  Just FYI.)

Stay tuned for next week’s post when we put it all together!  SCOBY + tea + sugar + equipment = KOMBUCHA!  At last!

And as usual, if you have any questions, comments, or issues you’d like me to cover in upcoming installments, leave me a comment, catch me on Facebook, send me an email, or tweet me a Tweet.

(Before I get into this post, just a quick reminder that I’m giving away a copy of Gather: The Art of Paleo Entertaining!  Click here to find out how you can earn SIX chances to win!)

If you’ve been following me and this website at all for the last couple of years, then you know that running is my Moby Dick.  I should say that running confidently and well (and fast) is what always seems to elude me.  I have a love/hate relationship with it.  I’m terrible at it, but that’s why I want to do it.  It is uncomfortable, but I have to learn to be comfortable with being uncomfortable.  I am Ms. Slowpoke McGhee, but I have to challenge myself to keep going.

However, one of my goals for 2013 is to become a more confident runner.  Still my expectation is low.  I’m not talking about becoming one of these folks who casually rocks out 14 miles on a workday morning.  I just want to be someone who feels good running 4 or 5 miles at a time without stress or fretting.  I want to be able to feel good about going out for 45 minutes or so and running and feel great after I’m finished.  That’s all.  I have no desire to break records, nor am I under any illusion that I will ever win anything with my running skill.  I just want to get out there and move and not have it be a major stressful event where I’m in agony before, during, and after.

Last year when I ran the half marathon portion of the Pittsburgh Marathon, I had some very difficult moments.  I went into the race not really knowing what to expect, I didn’t train properly or enough for it, and although I had a good time with it, it wasn’t exactly a shining moment of fitness for me.  I was proud of my (not-so-bragworthy) time of 2:46:33 because that was as well as I could do with what I had.  I told myself that I wasn’t going to do it again, that once was plenty and I should probably stick to shorter distances.

Then I hurt my ankle.

My doctor and physical therapist told me that I would probably be able to run again, but it would be a very very L-O-N-G time before I was back to normal – IF I could even get back to normal.  They were very candid about my ankle never being the same again.

So, here I am, NOT running, and all I can think about is how badly I want to run.  I would have dreams about it.  Just a month before I injured myself, I (kind of) swore off running.  Isn’t that the way it always goes?  You don’t want something, but the minute you are forbidden from having it, it becomes all you want.  Oh, Jill.  You’re so predictable!

September of last year rolls around and I’m finally back on my feet – running!  I ran a few 5Ks and they were really really slow.  But! I was doing it!  YAY!  Celebrate!

And then something happened.  I got swept up in the excitement of my fellow Steel City Road Runners Club members and I impulsively registered for the half marathon portion of the Pittsburgh Marathon BECAUSE EVERYONE ELSE WAS DOING IT!  Is that the lamest thing you’ve ever heard?  I got all excited about the pretty significant discount I got on registration for being a member of the club and just did it. I even posted a photo of my registration on Instagram labeling it an impulse buy.  It totally was.

So, I was locked in to it.  I had mixed emotions about it after the fog of peer pressure dissipated.  Part of me was regretful.  Part of me was excited.  Part of me was dreading the training.  Part of me was excited about the challenge.  Part of me thought I acted too quickly and forgot about my ankle.  Part of me knew that my ankle was stronger each day and I’d be fine.

I immediately started training.  Casually at first, but then I kicked it up over the winter.

I don’t know about where you live, but here in Pittsburgh we had a really weird winter.  It lingered.  Temperatures were unusually frigid, there was a large amount of snow and rain, and it lasted much longer into the springtime months than normal.  This made for some frustrating training runs.  I got so sick and tired of running with 4 or 5 layers of clothing.  I was sick of being cold all the time.  I was starting to really second guess my judgement and kick myself for registering.

I was lucky to have a few different sources of support, however.  My friend Kelly and I started running together and that was terrific for me.  I had someone with whom I had to keep my running dates.  A small group of Pittsburgh area CrossFitters started a half marathon training group and I ran with them a few times.  They kept me accountable each week for long runs.

By this past Sunday, I was as ready as I was going to ever be.  I had run the training miles.  It wasn’t easy because of the weather, my ankle flared up a few times, and I am just painfully slow.  But, the work was in the books.

(My pre-race selfie in my bathroom mirror.  Check out that snazzy First Comes Health shirt!)

I was nervous.  I knew what to expect, but I was afraid of the pain and the fatigue.  I didn’t know how my ankle would react.  Plus I was running it all alone.  Last year Dude and I stuck together the whole time. This year, I was out there all by myself.  Not really a big deal, but when you’re already nervous and anxious, the thought of doing something like this alone seemed quite daunting.

So!  The race!  Turns out, it was FANTASTIC!  I enjoyed almost every single minute of it.  There were times when I flagged a little bit, but I kept my thoughts focused on the goal of finishing.  There were moments when I kind of lost myself a bit, but a few deep breaths and a figurative kick in my own behind was all it took.

(A few members of my cheer posse!  Kelly, Ann, and my Dude)

Like last year, miles 8 through 10 were very tough.  I just wanted it to be over.  But breaking those miles down into little sections (Just get to the corner of Carson Street and Smithfield Street! or Run as fast as you can until you reach the block where Piper’s Pub is!) made them tick by like nothing.  There were even moments when I was whizzing past people and felt like I was flying.

(Here I am at the halfway point high-fiving my cheer posse!)

By the end I felt really good.  There were a few moments when I had to walk for 10 or 15 steps just to regain a bit of my composure and reaffirm myself, but I crossed the finish in 2:35:47.  That’s a whole 10:45 faster than last year.  That’s a whole 10:45 faster than my pre-injury time!!!

I had a super secret goal of 2:30:00 or less and I didn’t tell a single person about it.  Obviously I didn’t make that, but I am really really excited and proud of how I did perform.  It may not be the most brag-worthy half marathon time, but for me, it’s everything.  I am really pumped up.

So, here are my final post-race reflections:

• Don’t underestimate yourself – I do this all the damned time and I really need to cut it out.  Up until the moment the race started I doubted whether or not I could really do it.  But then the next thing I knew I was 5 miles in to it and I felt great.  Confidence, confidence, confidence.  Believe in yourself and trust in your own hard work.  This is what got me through the entire race.
• I’m a real runner now – I wholeheartedly believe that no matter if you’re running your first 5K or your 20th ultra-marathon, you’re a runner. However, I just didn’t believe that for myself for some reason.  I don’t know what I thought I needed to accomplish before I could consider myself a true runner, but I just couldn’t allow myself to accept that title no matter how many races I’ve participated in.  But after this race, I feel like I’ve earned the right to really call myself a runner.
• No more impulse buys – Sure, this one worked out for me, but I won’t get swept up in the madness again and register for any races without thinking about it first.  I don’t ever want to back down from a challenge, but there were times when I felt like I painted myself in to a corner with this race by spending the money on it before really thinking about it.
• It is fantastic to have family and friends cheering you on – My Dude, my dad, my coaches from my CrossFit, and a whole gang of my friends were at the halfway point with signs and loud cheers for me.  I loved that!  It gave me something to look forward to and helped me shake off my nerves.  It also helped to know that another friend of mine, Ashley, was waiting between mile 9 and 10.  That’s where I really needed a high-five.  Seeing friendly and encouraging faces along the course really made my day.
• Use visual cues to distract yourself when the going gets tough – You’ve heard it a million times (even from me!). Running is a mental sport as much as it is a physical one.  In order to overcome any self-doubting thoughts, I did everything I could to distract myself.  One of the tricks I picked up during my training was to plan to think of people or things each time you spot a predetermined object.  So, each time I saw someone wearing a running skirt, I thought of my friend Diane.  She wears them all the time!  I would see a woman in a running skirt (and I even did this with the few guys I saw in kilts) and spend then next several minutes thinking of my friend, how she would be cheering me on and encouraging me to stay strong.  I highly recommend this little technique.

(Yay! I’m a Runner of Steel for the second time!)

So, there you have it.  2013 Pittsburgh (half) Marathon is in the books!  I’m really proud of my achievement, but I know I still have much work to do in order to keep improving.  My next running goal is to finish Pittsburgh’s Great Race 10K in late September at around 1 hour.  We’ll see.  I’m going to keep on running and I’ll keep you posted.

The winner of this giveaway has been chosen and notified and the contest is closed.  Thanks for participating!

Can I just say that I had the best weekend?  I did.  First of all, yesterday I completed my second half marathon!  Yippee!  I plan to give you all the details of that accomplishment in a post later this week.  Saturday was one of those days where I got many things finished around my house. A quiet day.  But Friday was something special.  Dude and I went to a local restaurant and celebrated our friends Hayley and Bill‘s latest book, Gather: The Art of Paleo Entertaining!

First of all, I have to offer my most hearty congratulations to my dear friends.  First, because now that I have written my own book (You know it!) I have an ENORMOUS amount of appreciation for the amount of heart, soul, blood, sweat, and tears that goes into an endeavor like this.  Here’s the thing, however: I wrote my book, meaning I wrote all the text.  Beyond that, I had someone take all the photos (Bill!) and I have another person putting it together to look like a real book.  These two have not only written this masterpiece, but they took all the photos, AND put it all together in a gorgeous (not-so) little package.  If you don’t already know, that requires dedication, time, and most of all, skill. In tremendous supply.  This isn’t some weekend project.

I knew this book was going to be something special – it is created by two cooking devotees who just love real food, they’re both artists who have a special eye for beauty in all things – but I must be honest that when I finally got a copy of this book in my hands, I was blown away.  It. Is. Fabulous.

And not in that “the sizzle sells the steak” kind of way.  Sure, they could have devoted all their time to the pretty photos and skimped and cut corners on the recipes, but they didn’t.  Even if this book had line drawings instead of dozens of fantastic pictures, the recipes on their own would stand out as nothing short of masterful.

Can you tell I love this book?

(Hey! That’s the back of my head! Did you know the New Year’s Eve party was photographed at my home?! Totally.)

I have already tagged some favorites and have put them in heavy rotation around my house.  Teriyaki Country Ribs, Braised Pork Belly, Sweet Potato Hash with Rosemary, Sauteed Japanese Eggplant with Onions and Sage.  Just a sampling of some of the favorites that have emerged so far.  But to be honest, I’ve barely dug into this book!  I anticipate it never seeing my bookshelf, and instead it will find a permanent home on my kitchen table so I can have it ready for quick reference and inspiration.

(This photo is so beautiful! It almost looks like a painting!)

So, here’s the good news for you!  I have a spare copy to give to a lucky winner!  I don’t want anyone to be without their own copy of Gather.  Seriously.  And if you play your cards right, I might even be able to get it signed for you too.  Let’s get to the details on how you can find yourself with your very own copy…..

There will be a random drawing for the winner from the entries received.
For one entry in the drawing, comment below and tell me whether or not you like to entertain in your home.  Let me know why or why not.

To earn additional entries, join me in the following ways:
1. Like First Comes Health on Facebook
2. Follow First Comes Health on Twitter
3. Follow me on Instagram
4. Sign up to receive my newsletter

This gives you the opportunity to earn FIVE entries into the Gather giveaway drawing!!!  Comment, Facebook, Twitter, Instagram, newsletter.  Do it!

And because I’m feeling generous, I’m going to give you a sixth way.  Pre-order my book Fermented from Amazon.com and email me the confirmation to score another chance.

How do you like that?  That is six whole chances to have my pull your name as the big winner.

It all starts today and ends at Friday May 10, 2013 at noon Pittsburgh time (EST).  Don’t delay!

(By the way, It’s not a secret that Hayley and Bill are my friends, but my opinions are my own and I’m always brutally honest.  For more info on my policy on reviews, check out the legal tab at the top, or click here to see where I stand.)

Are all strapped in and ready for part three in my kombucha series?  I sure hope so.

In case you missed the previous hoopla:
Part 1 focused on making your own SCOBY from scratch.
Part 2 was all about choosing the right tea for successful kombucha brewing.

If you’ve been following along so far, you are well on your way to successful home kombucha making.  Your SCOBY should be in fine shape and hopefully you have some tea on hand that will eventually be turned in to some delicious ‘buch.  Before you get started, however, there is one final element needed to get the fermentation ball rolling.

Fuel.

That SCOBY you now have is a bundle of living creatures whose very nature it is to eat and procreate.  Now, you won’t have to put on any Barry White music to encourage those little bacteria yeasts to make wee babies, but you will have to provide them with food to eat to fuel their reproductive efforts.  That is where the sugar comes in to play.

Right about now I anticipate a comment like this:  “But!!!  But!!!  But!!!! Isn’t sugar BAD for you?!?!?!”

Yes.  It isn’t called the white devil for nothing.  HOWEVER!  We’re talking fuel here.  We aren’t talking about added sugar to be consumed by the teaspoonful.  We aren’t even talking about making something that is even considered “sugary”. The bacteria and yeast need food to eat so they can proliferate and therefore ferment our tea into ‘buch.  By the time it is all said and done, there will be far less sugar in a bottle of ready-to-drink kombucha than there was when you started brewing it.  My point is, do not freak out over the use of sugar.  It’s a necessary part of the process.

(A sugar cane field in Barbados)

The deal with sugar is this: There are almost as many kinds on the market as there are types of tea.  What to use?

Let’s first talk about what all of those sugars are, how they’re made, what their individual merits are.  Then we’ll move along to a recommendation or two.

Sugar comes from one of a few sources – sugar cane, sugar beets, a beehive (honey), leaves (stevia), various grains (corn syrup, rice sugar), and even sap from various plants (coconut sugar, agave nectar, maple syrup, etc.)  Generally speaking the raw materials are harvested, refined in some way by removing impurities, and then packaged for sale and consumption.  That is REALLY watering down the process, but for what we are covering here, the exact tedious and history-rich process is not important.

• White sugar – The ubiquitous white sugar is very processed sugar cane (or sometime sugar beets) that has all impurities, molasses, and excess water removed from it.  It is usually sold in five-pound bricks in any supermarket.

• Raw sugar – Although calling raw sugar “raw” is a bit misleading, it is not as processed and manipulated as its cousin, white sugar. When sugar cane or beets are processed into table sugar, they go through several steps of refinement. The original crop is chopped, crushed, and essentially juiced of all the liquid inside. That liquid is boiled to concentrate it and the resulting product is molasses and molasses-rich raw sugar crystals. Further refinement of these crystals extracts more molasses and turns the crystals white and into the common white table sugar. The reason that raw sugar has a light brown color is because it is only partially processed and molasses has not been completely removed.
  Other names that raw sugar is sold under include turbinado sugar, demerara sugar, and the brand name Sugar in the Raw.

• Barbados or Muscovado sugar – This is a type of sugar found very commonly in the United Kingdom and has a very high molasses content. The sugar crystals are a bit larger than one would expect from standard white table sugar, and the texture is slightly sticky. Elsewhere in the world, Barbados or Muscovado sugar is called Panela sugar or Rapadura.

• Brown sugar – Unlike raw sugar or Barbados sugar which are indeed brown, brown sugar, the kind commonly used in baking, is not actually partially processed sugar. Instead, it is processed white sugar that has molasses added back into it to give it a brown color, sticky texture, and the ability to be packed like wet sand.

• Cane juice – Cane juice is another name for the liquid that is yielded in the preliminary steps of sugar processing when sugar cane is mulched into small pieces. The resulting liquid can be bottled and used directly as a sweetener and is sold as cane juice.

• Evaporated cane juice – It is exactly what it sounds like. The cane juice, which is a product of grinding up sugar cane, is heated and the water content evaporated leaving sugar crystals behind. Evaporated cane juice is often sold under the brand name, Sucanat.

There are several other types of sugars and sweeteners out there, but they are not at all recommended for kombucha making.  This list of no-nos include honey (unless pasteurized), molasses, stevia (leaves or liquid), agave nectar, coconut sugar, rice sugar, corn syrup, high fructose corn syrup, maple syrup, or any artificial sweetener like aspartame, saccharine, xylitol, etc.

So, given the list of acceptable sugars, which one do I highly recommend?  The answer might surprise you!  Plain old, highly-processed, inexpensive white sugar.

Because it is just about pure sucrose, there is really nothing in it that will interfere with SCOBY growth and development, taint your kombucha with a molasses flavor, or discolor it in any way.  It has the right chemical compound in the right proportion that is easily accessible to the bacteria and yeast that will fuel the SCOBY’s fermentation power.

A drawback to white sugar is that it is difficult to find organic white sugar.  In the previous installment I was adamant about using organic tea to make kombucha because you just don’t know what else is on the tea leaves when they’re not organically grown and handled.  The same is true for sugar. Do you know what they put on sugarcane or sugar beet fields to keep pests at bay and to facilitate crop growth?  Me either, but it’s typically chemical laden garbage that ends up in your food and there for in your body.  Blah.  Chemicals and fertilizers and pesticides do not make good SCOBY food either.

Also, if you are avoiding GMO goods, white sugar made from GMO beets are an obvious do not use product.

So, what to do?  Truthfully, I grit my teeth and use regular white sugar anyway.  On the off day that I can find organic white sugar, I buy some and use it happily.  But most other times, I just use the conventional white sugar made from cane.

(Yeah, this is a Lionel Richie cream and sugar set.  Wanna fight about it?)

A few words about how much sugar to use
In upcoming installments, I will share my kombucha recipe with you.  It will contain proportions and measurements for each ingredient.  Please do NOT skimp on the amount of sugar called for.  Remember, it is in the recipe because it is SCOBY food/fuel.  It is a very important part of the yummy chemical experiment you will be conducting in your kitchen.  I know that as a healthy eater it seems almost counter-intuitive to use heaps and heaps and cups and cups of sugar, but trust me on this one.  You will be rewarded with a healthy SCOBY and delicious fizzy kombucha.

Ok!  That’s all for this week.  Please let me know if you have any questions, problems, or concerns.  I want to hear from you!  Email me, contact me via Facebook, Twitter, or in the comments below.  And heck you can even find me on Instagram.  Tell me about your own kombucha experiences or what you would like to experiment with in the first place.
And don’t forget that these kombucha posts will be a weekly occurrence for a while so if you have issues, questions, or topic suggestion for future weeks, tell me in the comments or through one of my aforementioned social media outlets and I’ll do my best to address it.

Hi! It is the last day of April, but that won’t stop me from reviewing this past month with my Goals Project folks.  It is usually around this time of year New Year’s Resolutions are long forgotten and the first of the year determination has diminished greatly if not completely disappeared.  However, we soldier on!  Goals may be adjusted and tweaked and revisited as time passes and we get deeper into the year, but it is our determination to have changed by the start of the next year that counts.  So, let’s get to the action and see what’s happened this month!

Austin K.

Family goals:
1. Remember to help out with the more disagreeable chores (cat litter/bathroom cleaning)
2. Go on a date at least once a month
Suze (my fiancee) and I have gone wine tasting a couple of times within the last month. Both times were overnight trips that were great as it allowed us to get away from the busyness of work and wedding planning, although we did use the opportunity to finish our wine purchasing for the wedding . I have been much more consistent in remembering to take care of the litter box.

Fitness Goals

1. Complete 200 push ups a day
2. Complete 4 or more races of the 1/2 marathon, Olympic triathlon, long obstacle race, open water swim variety
3. Continue to workout in the A.M. before work at least 4 days a week

So far I have completed two 1/2 marathons and one open water swim. By the time this gets published I will have completed the 100 mile version of the Chico Wildflower Bike Ride. I have been doing significantly more cycling to prepare for the Black Butte Triathlon in early June. This will be an Olympic distance triathlon and depending on how this goes I am considering training for a 1/2 ironman in the fall. I am also looking at running the Tough Mudder in Tahoe in July. I will definitely exceed my goal of four races this year and am now just looking to do as many as make sense for training purposes and to become more competitive when participating.

I recently joined the “Chico Triathlon Team” and have started going to some of their workouts. I am hoping that participating with this group gets me more plugged into the sport, meet some new people with similar interests and helps me improve my performance in these future events. So far it has been fun and motivating.

My other fitness goals have been going very well other than a three or four day hiccup when I was traveling with my buddies for my bachelor party. I definitely didn’t workout like I am used to or do all of my pushups (although I did do a good amount of them). I have since gotten right back into my routine and have been adding extra pushups each day to make up for the days where I neglected them.

 Nutrition goals:
1.  Sign up for CSA box (and utilize it)
2.  Find at least 5 new healthy recipes that I enjoy and can cook easily
3.  Continue using ‘myfitnesspal’ app to document diet and exercise
The myfitnesspal app continues to be the biggest help in maintaining a healthy diet.  I had logged in for about 75 days in a row before going on my bachelor trip.  While the trip certainly not good for me from a nutrition standpoint, I have since gotten back into my routine here as well and am back on track with about 15 days of logging in a row.

Since I started using this app I have lost about 25 pounds and am under 200 pounds for the first time since Jr. High School.  It has really helped me reevaluate my ideas of what healthy eating looks like.  For instance, I was very surprised to see how much more sugar I had been eating each day, even on days when I was well under my overall caloric goal.  I have changed many of my habits without feeling like I am starving or depriving myself.

This reevaluation has helped me with my goal of finding 5 new healthy recipes, as I have had to seek out new recipes that are convenient, less processed, and nutritious.  Lately I have been making a couple of egg/egg white frittatas with lean meat and veggies.  Making two batches of these on Sundays lasts me all week and I can take them to eat after my morning workout instead of the more sugary protein bars I had been relying on.

I still haven’t signed up for the CSA box, and honestly probably will not until we are going to be in town more consistently.  However we do shop at our local farmer’s market for fresh produce which was the basic idea behind this goal.

Work goals:
1.  Obtain high scores on yearly reviews
2.  Get superior ratings for my bands at festival

I just had my final yearly review and it went very well.  My principal is clearly happy with the work I have done this year and has passed onto me the praise she has heard from community members.  I am satisfied with the amount of progress the band has made this year and I am looking forward to being able to implement even more ideas and strategies next year to build off of our work thus far.

I truly appreciate the support structure that this group has provided.  I feel like I have accomplished quite a bit so far this year in respect to my goals.  As my wedding date and beginning of my married life gets closer, I feel that I am in a good position to continue working on these goals and to push some of them even further.

Bill R.

April has been a whirlwind — getting back from AZ, visiting PA and then NC!!  I am holding my own on my goals — having trouble getting down below 235, but will push these last few weeks.  My nails are better than they have been, so I am confident I will be ready for the wedding.  I have cracked the flossing roadblock once and for all and am continuing to meet that goal.  My wife (a dental hygienist) is happy about that one.  We are walking almost every day, biking some, and playing golf — so my exercise goal is on track.

Brian R.

Get stronger!  I’m back on the workout wagon, and I’m feeling stronger each week.  I made a measurable improvement in one area (back squat), and I am optimistic about where things will go this year.  I feel like I’m starting to see the benefits of planning, consistency, and getting good advice.

Finish things I write (and get them to a workshop or a publisher.)  I’ve stalled a little bit this month with a book proposal I’m trying to get to a publisher, but this is because I’m trying to make sure it’s pretty well tuned before sending it on.  I think I’ve come to the point where I need to remind myself that some things may never be ready, but they have to become finished.

Excel at my job.  Still feeling very confident that the plans I made at the end of 2012 to address my frustrations are coming to fruition.  I’m not receiving any more feedback, positive or negative, from my co-workers than I have in the past, but having a plan to follow through on helps keep me focused even without reinforcement.

Finish 36 books.  I finished no books this month, so I have some catching up to do!

In case you missed Part 1 about making your own SCOBY from scratch, check it out here.

Let’s move right along with dissecting the art of kombucha making by getting to the very essence of what it is all about – tea.  Kombucha is fermented tea, of course, so without it we have a whole lot of nothing.

There are approximately a million and one teas on the market (scientific counting method!) and the range in quality from artisan fancypants teas that bloom a flower in your cup to disgusting little paper bags of tea dust that was swept up off the floor of a teabag factory.  There are teas that make you sleepy, pep you up, settle an upset stomach, and one that are supposed to make you do a number 2.  It is almost overwhelming how many teas there are in the average supermarket aisle.

What Is Tea?

When you break it down there are only a few kinds and styles of tea.  True tea comes from the leaves and buds of the plant, camellia sinensis. Without getting too complicated or too scientific or muddy the waters with details that aren’t essential to kombucha making, there are four types of camellia sinensis and they come from different regions of the world.  Do not worry about these finer details, however.  For the purposes of casual kombucha making we’re just going to talk about camellia sinensis in a general way and leave it at that.

Ok, so camellia sinensis is the actual true tea that you think of when you think of tea as a beverage.  Generally speaking, after the leaves and buds are harvested from the plant, they are dried and oxidized and possibly subjected to a whole host of physical treatments in order to bring out the certain flavors. This one kind of leaf goes through different processes depending on what the desired outcome is.  Look at this table to see the different ways leaves are handled to produce various types of tea:

(Courtesy of Wikipedia, click to enlarge)

Let’s focus on the most common types of tea; the ones you are most likely to find in your local market or from your favorite tea purveyor.

Types of Tea

• Black tea -Black tea is the most common type of tea produced in the world.  It is what is found in the most common and most inexpensive teabags that are widely available in every restaurant and supermarket in the western hemisphere.  As you can tell from the table above, black and oolong teas are the most “processed of all the teas because they go through the most handling before they are finished. Black teas are the most popular choice for kombucha making.  It offers a nice flavor and is widely available.

• Green tea – Another popular tea and often touted for its health benefits, green tea is still made from camellia sinensis, but once the leaves are picked it goes through a vastly different series of processes than its black tea cousin does.  Green tea tends to be a bit milder in flavor and have grassy notes whereas black tea can be almost woody, fruity or even smoky.  Green tea makes excellent kombucha and personally speaking it is my tea of choice when I brew my ‘buch.

• Oolong tea – This is a compromise tea between black and green.  It is processed in much the same way as black tea, but the oxidation session is not as long.  The tea’s flavor profile sits between fresh/grassy/light and woody/robust/strong.  Oolong teas can be found in supermarkets, however, they are overshadowed by the overwhelming number of black and green varieties.  Kombucha made from oolong tea is terrific.

• White tea – While still coming from camellia sinensis and still subjected to a few processes before it is ready for brewing, white tea is made from immature leaves and buds.  If you are brewing white tea to drink hot or iced, it is a fantastic light tea.  For kombucha making, however, it is not the strongest choice.  There are chemical compounds that are present in mature tea leaves that are needed to successfully brew kombucha.  Because white tea has not fully matured, it is a bit more difficult to make a batch of ‘buch with it.

• Rooibos tea – The one exception to the rule!  Technically rooibos (pronounced ROY-bus) tea is a type of herbal tea and is not made from our friend camellia sinensis, but rather made from aspalathus linearis, which is native to South Africa.  Rooibos teas are generally sweet and grassy or sometimes smoky and naturally caffeine free.  Also commonly known as red tea, rooibos teas make really good kombucha especially for those wanting to avoid caffeine.

• Herbal tea – While extremely delicious and flavorful, herbal teas are not really teas (that is, they often do not contain any measure of camellia sinensis) and therefore cannot be brewed into kombucha.  Sometimes called “herbal infusions” because technically they don’t contain any tea, this type of tea simply does not have the stuff needed to make kombucha. There are some herbal teas on the market that are blends of herbs AND genuine tea leaves, but they just aren’t quite strong enough to ferment properly.  If you are looking to flavor your tea with herbs, I recommend doing so after the kombucha has fermented (this will be covered in future posts!)

• Flavored tea -  This type of tea is not recommended at all for kombucha making.  While flavored teas are typically black, green, rooibos, or oolong teas, teh artificial agents used to give the tea a specific fruity or herby flavor can interfere with SCOBY growth and development.  There are kombucha-friendly teas commercially available that contain dried fruit and herbal extract, and these can make wonderful ferments, but if a tea is merely coated in artificial flavorings, steer clear.

Ok, so now you’ve settled on a black tea, green tea, oolong tea, or rooibos tea.  Now what?

Details

• Organic or Conventional – Because you are cultivating a living, growing creature during your ferment (your SCOBY), you want to make sure that you are giving it the best, most optimal environment in which to grow.  This is why I choose to use organic teas when I make kombucha.  There is no telling what in the world is sprayed on to your leaves while they are still in the field, and because they go through some heavy processing to become brewable you want to make certain that the whole system is as natural and as clean as can be.  Spend the extra money and get organic tea.  Your SCOBY will thank you for it, and you will have a better final product when you’re sipping your ‘buch at the end of the process.  Verdict: organic all the way.

• Tea bags or loose tea – There are many reputable companies out there that sell top-quality teas in teabags.  It would be incorrect to say that you cannot find a decent tea in a teabag.  It simply isn’t so.  However, it is really very easy for a tea purveyor to hide tea dust poor quality tea inside a bag.  Caveat emptor! Teabags do not equal bad tea, but you have to do your due diligence and find out if you are getting a good product.  Rip open a bag and see what the leaves look like.  Do they actually look like leaves or are they shards of leaves and dust?  Remember, tea comes from a plant and it ought to look similar to its original form.
  Obviously loose teas cannot hide in a bag and you can very easily see, smell, taste, and feel what you are buying.  Their only drawback is figuring out how to brew a large quantity (a gallon or more) of loose tea, but we’ll get to that in a future post.  Verdict: It depends.  Good kombucha is made from good products so if you find a quality bagged tea, use it.  Loose teas are often less expensive per pound, plus their quality is readily visible.  What really matters is that you are using the best tea you can afford whether it comes in a bag or not.

• And now here is the part where I will go against everything I just said – Yes, you can buy inexpensive store brand teabags full of cheap tea and make kombucha out of it.  It will work and the tea will ferment.  It might even taste just fine.  However, I strongly encourage you to go for quality on this.  Get the finest tea your budget will allow because the quality of what you are making hinges upon it.  Sub-par ingredients yield a sub-par final product.  Quality matters.

Where to Buy?

• Supermarket or co-op – Your local market probably has an enormous tea section.  Most places do.  If you belong to a food co-op you may even have a section where loose teas are sold in bulk.  Before buying anything, be sure your choice contains camellia sinensis, or it isn’t tea and won’t ferment into kombucha.  (Unless it’s rooibos, but see above for that exception.)
• Asian or Indian markets – Because tea is widely grown in China, India, and Japan (among many other areas), some really unique and delicious teas are available at Asian or Indian markets.
• A coffee and tea specialty shop – If you happen to live in a larger metropolitan area, then chances are you have a gourmet coffee and tea purveyor nearby.  You will find teas imported from all over the world in shops like this (often sold in bulk), and if you get to know the owners and buyers for these places, you can get some serious education about their coffees and teas.  Plus they’re often locally owned so not only will you get some terrific tea, but you’ll support your neighbors too.  Win-win.
• The Internet – Research, research, research.  And then buy teas online.  Be sure you are getting what you pay for.

The Take Home

In a quick little nutshell, here is what you need to know about tea selection for kombucha making:

• Viable tea candidates – black, green, oolong, rooibos
• Buy organic
• Loose or teabags, but be sure what you are buying is top-quality tea
• Available nearly anywhere – mainstream supermarkets, food co-ops, Asian or Indian markets, coffee/tea purveyors, online

Please let me know if you have any questions, problems, or concerns.  I want to hear from you!  Email me, contact me via Facebook, Twitter, or in the comments below.  And heck you can even find me on Instagram.  Tell me about what you have been using to brew your kombucha, or what you would like to try.
And don’t forget that these kombucha posts will be a weekly occurrence for a while so if you have issues, questions, or topic suggestion for future weeks, tell me in the comments or through one of my aforementioned social media outlets.

A few days ago I mentioned on Facebook that I get a lot of questions about various aspects of kombucha making.  First of all, keep them coming.  I love getting questions!  Secondly, kombucha is one of my very favorite things in the whole world so talking about it and answering questions about it makes me happy.

Many of the questions I get are from first-timers who want to start fermenting tea into kombucha and yet do not have the very basic materials to start and/or are hesitant about the procedure, troubleshooting, etc.

Well, short of saying, “Wait until August 6 and BUY MY BOOK!”, I’ve decided to put together a few posts about the kombucha making process and hopefully answer some common questions around the procedure.

Today’s topic: Make your own SCOBY.

As mentioned in previous posts, a SCOBY is a gelatinous glob of bacteria and yeast needed to ferment tea.  In fact, SCOBY stands for symbiotic culture of bacteria and yeast.  It is necessary to have one in order to turn tea into kombucha.

SCOBYs are not hard to come by if you have a friend who makes kombucha.  Each batch of ‘buch creates a new SCOBY and if your friend is a prolific kombucha brewer then chances are that he/she is overrun with SCOBYs and will gladly give you one along with some starter tea in order to get your new batch going.

However, if you don’t know anyone who brews ‘buch and you still want to give it a go, you will find yourself wondering just how to begin without this essential piece of equipment.  Fortunately there are other resources for you to turn to.

As weird as it may sound, you can sometimes find a SCOBY for sale (or for free!) on Craigslist.  Give it a shot.  You can also order a SCOBY from a reputable online source like Cultures for Health or Kombucha Kamp.  But if you’re like me and you’re cheap and like to save money wherever you can, making a SCOBY at home from scratch is quite easy.  It takes a little bit of forethought, a few materials, and time.

Materials needed:

• A few cups of raw kombucha – I have always used store-bought, but I have read that using commercially bottled kombucha has an additive that inhibits SCOBY growth.  Personally I have had much success using store-bought, but your mileage may vary.  Also, I use plain (not flavored) kombucha when I grow a SCOBY.  For no reason other than if I am going to buy flavored kombucha, I’ll probably want to drink it.  Plain is plenty tasty, but I love flavored ‘buch.  Plain kombucha has fewer things added to it, obviously, so it makes it a logical choice for me.
• A few cups of strongly brewed tea – Do not use herbal tea for this.  You must use real, honest to goodness camellia sinensis for this – more commonly known as black tea or green tea.
• A few tablespoons of sugar – I use regular old white sugar, but you can use evaporated cane juice (Sucanat), or raw sugar.  Do not use powdered sugar, honey, stevia, or any kind of artificial sweetener.
• A glass jar – Large enough to hold 2 or 3 cups of liquid.
• A cloth or coffee filter to cover the jar and a rubber band to secure it.

Procedure:

• Brew the tea using the traditional method.  When it is still hot or warm, stir in the sugar until it dissolves.  I use a tablespoon of white sugar per cup of tea.
• Set the sweetened tea aside on the counter until it comes to room temperature.
• Pour the room temperature sweetened tea into the glass jar and add the raw kombucha to it.  Lightly stir.
• Cover the jar with the cloth or coffee filter and secure it with a rubber band. This allows air to flow in and out of the jar, but will keep bugs and critters out.
• Allow the jar to sit at room temperature for several days, or up to two weeks.  During this time, a SCOBY will grow in the jar.  It will start out as a thin, milky film on the surface of the liquid and get whiter and thicker as days pass.

Notes and Troubleshooting:

• As you can tell by the equipment and ingredients list, measurements do not have to be exact.  A few cups of room temperature sweetened tea plus a cup or two of kombucha is about as precise as you need to be.
• The amount of time it will take a SCOBY to grow depends on the ambient temperature of your house.  Fermentation, generally speaking, goes more rapidly in warmer temperatures than in cooler temperatures.  My place, for example, is generally very warm and things ferment and grow rapidly in my kitchen.  However, my parents’ house is usually very cool and ferments take a bit longer there.
• There are no hard and fast rules about how thick a SCOBY has to be in order to be fit for kombucha making; however, I allow my SCOBYs to grow to between a quarter inch and a half inch thick before I use them for fermentation – this can take a couple of weeks.  The only reason I have to doing this is because at that point it is solid enough to handle and I know that the bacteria and yeasts are robust and healthy after a few weeks.

• Do not discard the liquid the SCOBY grew in!  This is the starter tea you will need to use when making your first batch of kombucha.  It is full of bacteria and yeast and will keep your SCOBY hydrated and well fed.
• If you see brown thread-like things floating in your tea or growing off of your SCOBY, do not worry.  This is good!  Little yeasty goodness that will help make your first batch of buch healthy and full of probiotic goodness.
• Kombucha and SCOBYs smell like feet.  Do not be alarmed.
• Mold, insect eggs, rancid garbage-like smells mean that something went wrong.  Discard the whole enterprise and start over from scratch.  DO NOT USE!
• If nothing grows after a week or so, start over using a different kind of kombucha to start.  Get a cup off a friend, or try a different store-bought brand.  As mentioned above, I have never had a problem making my own SCOBYs from store-bought, but you may run into a snag.

Please give this a try if you are considering making your own kombucha.  If you have made your own SCOBY, share your tips and hints and tricks in the comments.  ALSO! I will be doing a weekly post about kombucha making and I want your input!  Leave me a comment.  Email me.  Contact me via Facebook or Twitter.  Let me know what you want to learn about, what your burning questions are, and how I can help you to get going and brewing your delicious delicious ‘buch!

Friends, by now we have had the chance to try and digest what happened yesterday in Boston during the marathon.  Two bombs went off at the finish line killing three and injuring dozens others, many critically.  A horrific act perpetrated upon innocence and I hope and pray that those responsible will swiftly be brought to justice for their awful crimes. I also hope and pray that those affected both physically and emotionally are able to one day find a way to deal with the events and ultimately find peace.

Like any normal person, I’m repelled by terrible things like this – bombs, mass shootings, violence of any kind.  But this one hit a little close to home for me. I don’t have any connection to Boston.  I didn’t personally know anyone who was running yesterday. I don’t even ever see myself being a strong enough runner to ever qualify for Boston.  However, if you’ve ever run a race – be it a 5k fun run or a world-class event like the Boston Marathon – you know why I feel this was a shot close to home.  It was an assault on the running community.  Whether or not these bombs were meant to target the running community or to assail the government, peace, or the city of Boston, is a moot point.  The running community was hit.

Road races are an everyperson’s opportunity to triumph over their own obstacles.  Running is a sport of fitness of course, but more so it is a challenge of the mind, at least for me.  I originally started running shortly after I moved to Pittsburgh and watched those participating in The Great Race cross the finish which was just a few yards from my front door.  I was in awe.  So impressed by the frontrunners who seemed to sail over the finish with unimaginable speed and grace.  So inspired by the average Jane or Joe who just wanted to finish and do well regardless of age, weight, or how in shape they were.  There were celebrations and tears and hugs and victory for each person who crossed the finish.  This is what running is.  Overcoming whatever stands in your way to achieve something great regardless of speed or distance.  It was THIS kind of community that got me started with running.  It is THIS phenomenon that keeps me running no matter how much it hurts or how slow I go.  This is what keeps me running.

So yesterday, when someone (singular or plural) purposefully sought to ruin this triumph of the human spirit, to kill, maim, and terrify those who were celebrating some of the best we humans can do, I cannot help but to be sickened and disappointed, and revolted to an extra degree.  Violence against anyone disgusts me, but it is especially difficult to comprehend violence against those who are trying to overcome enormous obstacles.  It is especially shameful when it is perpetrated upon those who are most vulnerable.

In light of all this, I admit to being quite confused about what to do next.  I’m not sure how to directly help those affected by yesterday’s blasts other than to give to the Red Cross and other organizations that reputably help victims in times of crisis.  But what I do know is what I can do to keep the best of the human spirit alive and well.  I’m going to keep running and keep doing my best to overcome my own obstacles.  I will try each day to better serve my fellow man.  I’m going to endure and stay out there on the road, putting one foot in front of the other until I cross the finish.

If you run, I hope you’ll join me and keep running.  Keep the special warmth that can only be felt on race day alive and well.  If you don’t run, I hope you can somehow become a part of the running community by volunteering at a race or supporting those of us who choose to chase pavement.  Regardless if you run or not, please put kindness first and keep peace in your heart.  Love one another.

Hi! It’s April now and I hope the weather has turned in your neck of the woods.  I just came back from Austin, TX where I attended the PaleoFX conference.  It was fantastic!  I will post about it in the next couple of days.  But first, there were some very fascinating developments and accomplishments this past month!  I am so so excited for all that’s happened to the Goals Project folks in March!  Let’s get right to the business:

Diane D.

Business Goals:
Book 16 weddings during 2013 – Three weddings are booked with deposits.  I had a verbal commitment on a fourth but they have since changed their minds.  I hope to get more prospects in the pipeline soon.
Develop 30 new LF recipes and successfully implement them into 2013 events - No changes since February.
Update and publicize all LF menus by June 1.  Update both online and print menus throughout 2013 as new recipes are developed (see above) - No changes since February.
Update the LF website each month with portfolio and/or recipe entries - No changes since February.
Consistently maintain the LF Facebook page to remain current and relevant.  Increase viewership - Since I haven’t been working, I haven’t been posting. But during April, my goal is to develop a strategy for posting relevant content despite not working.

Personal Goals:
Re-commit to fitness using a method that will work on a consistent, life-style basis and keep a journal of progress and/or set-backs - After April 25, I will be able to put some weight on my foot. I will then re-start CrossFit by doing seated WODs and getting some targeted work with personal training.  After attending the Open House of my new CrossFit box, I started a blog entitled “Back on Two Feet – A CrossFitters tale of foot (and mind) reconstruction“.  I have three posts that can be viewed at https://crossfittingcaterer.wordpress.com.
Increase vegetable garden production through improved efficiency - I am changing this goal to “Enlist volunteers to plant vegetable garden. Have garden planted by May 19.”
Increase charitable efforts both personally and professionally - I have volunteered my catering services for an upcoming fundraiser for a local historic society.
Shed all superfluous items - I will be unable to do a Spring garage sale but I am working on a date for a Summer sale. Selling will become a priority once I am mobile.  I have also accumulated several boxes for the Veteran’s pick-up as well as for delivery to the local thrift store.

Austin K.
Overall, I’m feeling great about my stated goals.  I just did two races in one day on Saturday; a half marathon and a mile open water swim. I’m looking forward to an Olympic distance triathlon in June.  I feel like I’m in the best shape ever, and this is due to being able to consistently fit the gym in my schedule and continuing to log everything I eat. Still hitting my push-up goal each day as well.