Beet Kvass
You probably know by now that beets are really good for you — especially RAW beets! Unfortunately, raw beets do not appeal to everyone. I personally love them, especially in salads where shredded beets paired with a tangy dressing that tempers their earthy flavor. But even if you don’t love raw beets in salads, there’s an even better way to take advantage of these nutrition powerhouses, and it’s called kvass. There is no better way to get the nutrition from a superfood like this than to ferment it, and that’s what kvass is all about.
This delicious, tangy, slightly fizzy beverage is a total win in regards to nutrition — the antioxidants, polyphenols, anthocyanins, and betalain content is off the charts, and all of the liquid, probiotic-rich nutrition is easily absorbed by your body. Kvass is a potent healing drink, rejuvenating in so many ways and protective against oxidative stress and free radical damage, cancer, and other degenerative disease. It increases nitric oxide in the blood, so it lowers blood pressure, and is also considered a very effective blood purifier that is also so, so good for supporting the liver. As a potent vasodilator, the nitric oxide increases blood flow within the body, which in turn increases energy and performance. So it’s great to have raw beets to have before athletics of any kind. A nice drink of kvass or beet juice 1.5-3 hours before exertion will be most effective.
Of course, as a fermented drink, a small glass is a perfect compliment to any meal as a nourishing support for your digestion.
Kvass’ tanginess makes it so delicious — provided you aren't averse to beets in the first place — and this is one of the easiest ferments with the most bang for the buck in regards to nutrition density. I hope you give it a try soon!
Notes:
• I have tried to make this recipe without whey using wild fermentation, and though it works somewhat, it never quite produces the same results. Even though you only need a tablespoon or two, it is worth getting your hands on some whey to use here if you can. If you get some plain yogurt, and see that it doesn't have already have any of the thin, liquid whey visibly separating from the thicker portions of it upon opening, you can do as follows: Put about a cup of yogurt or kefir into a coffee filter set over a small strainer over a glass or bowl, and let it sit overnight. In the morning, there will be a bit of liquid in the cup, and this is your whey! You can also get whey from unflavored plain kefir.
• If you do not want to attempt to use whey for fermenting your kvass, you can also try to use a small amount of liquid — just a tablespoon or two — from fermented veggies. You could also try using a capsule of broad-spectrum probiotics; just open the capsule and spill the powdered contents into your jar!
Instructions:
Prepare 2-3 medium organic red beets by trimming their tops and tails very well. Do cut off any hairy bits or remnants of the stems, but other than that, there is no need to peel them. Make sure they are well-scrubbed and free of any dirt though!
Cut the trimmed beets into 1 inch cubes, and put them into a quart Mason jar. They should fill the jar 1/3 to a 1/2 full, or more. Add a few spoonfuls of whey (drained from yogurt or kefir) and ½-1 teaspoon of sea salt per quart. The salt adds to the body of the final drink and helps it ferment slowly enough to develop good flavor. Fill the jar the rest of the way with filtered or spring water, cover it with the lid on tightly, and shake the jar to mix everything well.
Let the mixture sit a few days, tasting every day, then screwing the lid on tightly again afterward. It usually takes about 4-7 days for the kvass to be fully fermented. Keep in mind that it takes less time at warmer ambient temperatures and is slower to ferment at cooler temps. Fermenting time is also influenced by how much salt and/or whey you use.
You will know the kvass is ready when it is full-flavored (like beets!) and tangy and the liquid is slightly viscous and thick. Once fermented to your liking, you can leave it on the counter and drink it over the next few days, or strain the liquid into bottles and store them in the refrigerator for several weeks. (Unfortunately, it loses most of its fizz in the fridge, so if you prefer, refrigerate some and drink the rest over a period of a few days.)
NOTE: You can double the recipe easily and use a larger, half-gallon Mason jar.