Lacto-Fermented Beet Kvass

This is a super easy-to-make, potent natural health tonic. A twist on the traditional kvass (which is made with rye or sourdough bread) beet kvass can be made with only water, beets, and sea salt, though you can also add whey or fancy it up with additions such as ginger, turmeric, and other spices. I first heard of it in Sally Fallon's Nourishing Traditions, which I cannot recommend highly enough for anyone looking to transition to a more whole-foods based, traditional diet. So what exactly is lacto-fermented beet kvass? Let's break it down:

1. Lacto-Fermented

Lacto fermentation refers to anything fermented through the Lactobacillus bacteria, which converts sugars into lactic acid and creates an environment inhospitable for all kinds of other nasty bacteria that you don't want in your food. This preserves it for longevity and conveniently adds a ton of health benefits! Its dairy-sounding names comes from the fact that is was first studied in milk ferments, but it can be used to ferment all sorts of things including fruits and vegetables. Benefits of lacto-fermentation include increased digestibility, preserved or increased vitamin and enzyme levels, and support for your gut health due to all the probiotics contained in lacto-fermented foods and drink. Of course, gut health is a popular topic these days, as we are realizing the link between proper gut health and overall health and well-being. Two major areas in which fermented foods can help us are in strenghtening our immune system and improving mood and behavior, among other benefits.

So, how do you get lacto bacillus? That's the best part! It's naturally present on fruit and vegetables all the time. But what with all the other competing bacteria and yeasts out there (not to mention cooking . . .) lacto bacilli usually don't get their time to shine. Creating the conditions for lacto bacilli to thrive is as easy as mixing salt water. Yup, these guys enjoy an environment way saltier than most anything else can stand. So just mix up some salt water, throw in your clean veggies, and wait. Within a few days you'll notice little bubbles, which are the sign that the lacto bacilli are doing their thing.

2. Beets

We all know that beets are good for you. I mean, just look at that rich color! They contain folate, manganese, potassium, copper, fiber, magnesium. phosphorus, vitamin C, iron, and vitamin B6 (source: www.whfoods.com), as well as many other phytonutrients. According to Sally Fallon:

Beets were developed by German gardeners in the Middle Ages. Long valued as a blood tonic, they are rich in calcium, iron, magnesium, and phosphorus, as well as carotene, B complex and vitamin C. Beets are so concentrated, nutritionally speaking, that many natural vitamins are derived from them. Dr. Bruce West recommends eating a few spoonfuls of beets per day--either raw, fermented, or cooked-- as a sure method of ingesting adequate vitamins and minerals on a regular basis and as a way of detoxifying the body as well. Beets and their tops contain special substances that protect the liver and stimulate the flow of bile. Beets and beet juice have been used successfully in cancer therapies.

I think you get the point . . . including beets in your diet is a no-brainer.

3. Lacto-Fermented Beet Kvass

If both lacto-fermented foods and beets are so amazing, why not combine the two? Beet kvass does just that, and you can make in in your kitchen in approximately 5-10 minutes. Here's how:

3 medium beets, washed, peeled, and chopped coarsely1/4 C whey (optional)1 tablespoon sea saltfiltered waterginger, tumeric, cinnamon, cloves, or other spices to taste (optional)

Combine all ingredients into 2 quart-sized glass jars and cover well. Keep at room temperature for 2 days and then transfer to refrigerator (Though to be honest, I never move mine into the fridge. The lacto-fermentation preserves the beets and tonic so that it does fine at room temperature for 1-2 months) When the drink has become lightly fermented--bubbly and slightly soured taste--it is ready to drink. I usually drink a few ounces a day (Sally Fallon recommends 4 oz morning and night). Do not grate the beets for beet kvass. Grated beets ferment too rapidly and will often result in alcohol, rather than lactic acid, being produced.

Beet Bonus!

Did you know that you can re-grow beet greens from beet tops? Yup, after you eat the beet greens the first time, don't chuck the top! Just put in in a shallow dish with a bit of water and leave in the sun. Change water daily. Slowly, the greens will start to grow back. It takes a few weeks but you'll get another serving of delicious and nutritious beet greens from the very same beet tops. These guys on the left have been growing for about a week.

I hope you enjoyed this quick how-to! There are so many simple ways to improve our health that cost pennies. I love beet kvass because it's tasty, easy, straightforward and accessible to everyone who can buy a couple beets and mix up some salt water. No reason not to! Have a happy, healthy weekend.

Image sources, from top to bottom: Dr. Jocker's, Feed the Spirit, Food52, and my original photo.