Fermented Beetroot Drink Recipe
Beet kvass, a fermented drink with roots in Eastern Europe, is an affordable and easy-to-make beverage that offers a plethora of health benefits. This tangy, earthy, and slightly salty tonic is made from beets, salt, water, and optionally a starter culture.
The Fermentation Process
Beet kvass is fermented for about a week, and then strained and served. During this process, natural sources of yeast, such as wild yeast or ginger bug, work to transform the mixture, resulting in a powerhouse of antioxidants combined with beneficial bacteria and wild yeast. If a milky or powdery film appears on top of the kvass, it's likely kahm yeast, which is harmless and can be gently skimmed off or poured off.
A Taste of Beet Kvass
Beet kvass tastes slightly sweet with earthy undertones, similar to beet juice, only tarter with a salty edge. Traditional Eastern European recipes do not call for salt, but American versions often include salt, sometimes quite a lot. Using a starter culture can help with faster fermentation and greater palatability, but it's not strictly necessary.
Health Benefits of Beet Kvass
Beet kvass offers several health benefits primarily due to its probiotic content, nutrients from beets, and fermentation-derived compounds. It supports digestive health by providing beneficial probiotics and enzymes that regulate gut bacteria and improve nutrient absorption.
The beetroot in kvass contributes dietary nitrates, which convert into nitric oxide, a compound that helps relax and widen blood vessels, potentially lowering blood pressure and improving cardiovascular health. Beet kvass is full of probiotics due to the lacto-fermentation process and offers excellent health benefits, especially for the heart, liver, and digestive system.
Beet kvass contains vitamins such as B complex, C, K, A, and E, and minerals including magnesium, phosphorus, and iron, which contribute to immune support, energy metabolism, and overall bodily function. The fiber content supports healthy digestion, blood sugar regulation, and cholesterol management.
Additional beetroot compounds like betalains provide antioxidant and anti-inflammatory effects, which may reduce the risk of chronic diseases such as heart disease and some cancers. However, individuals prone to kidney stones should exercise caution due to beets’ oxalate content.
Experimenting with Recipes
To add variety to your beet kvass, try experimenting with different ingredients. Golden beets, orange peel, and ginger, or adding garlic, dill, black pepper, cinnamon sticks, and allspice are just a few examples. Remember, when making beet kvass, it's important to use an airlock lid or a very tight seal, rinse the beets well, pay attention to the water used, and be aware of foam and bubbles during fermentation.
If you don't have fermentation equipment, make beet kvass in a mason jar or a Fido jar with a tight-fitting lid and shake it daily to prevent mold.
Other Fermented Drinks to Try
If you enjoy the taste and health benefits of beet kvass, consider exploring other fermented drinks such as Elderberry Kombucha, Tepache de Piña, Homemade Root Beer, and Water Kefir. These drinks offer their unique flavours and health benefits, broadening your fermented beverage options.
Remember, drink beet kvass from time to time in an amount you enjoy, starting with a few tablespoons mixed into water and gradually increasing the amount. As always, consult with a healthcare professional if you have specific dietary concerns or requirements.
[1] Healthline: Beet Kvass: Benefits, Nutrition, and How to Make It
[2] Nourished Kitchen: Beet Kvass Recipe
[3] Wellness Mama: The Health Benefits of Beet Kvass and How to Make It
[4] Dr. Axe: Beet Kvass: A Powerful Probiotic Drink for Gut Health
[5] Mind Body Green: The Benefits of Beet Kvass and How to Make It
- The lacto-fermentation process of beet kvass, a tangy drink with roots in Eastern Europe, results in a powerhouse of antioxidants, beneficial bacteria, and wild yeast, making it a popular choice in health-and-wellness circles.
- In addition to enriching your meal through healthy-cooking, learning to make fermented foods like beet kvass can be a fascinating exploration of science, as it involves the transformation of ordinary ingredients through the process of fermentation.
- As part of a balanced fitness-and-exercise routine and a nutritious food-and-drink lifestyle, incorporating fermented foods such as beet kvass can support digestive health, heart health, and overall bodily function, providing a beneficial boost to your wellness.
- If you find the taste of beet kvass enjoyable, consider experimenting with other fermented drinks like Elderberry Kombucha, Tepache de Piña, Homemade Root Beer, and Water Kefir to expand your palate and experience their unique benefits in the realm of food-and-drink.
- By incorporating fermented foods like beet kvass into your cooking and lifestyle, you are not only enhancing the flavors of your meals but also promoting better health and wellness, making it a worthwhile addition to your health-and-wellness journey.
