One of our favorite things to drink is water kefir. If you've never had water kefir, it's comparable to pop (or soda), but full of healthy probiotics and empty of the freaky stuff they put into pop nowadays.

It's perfect for those trying to kick their addiction to pop and for introducing kids to fermented foods because it lacks the signature sour flavor of most fermented products.

Why are fermented foods important and what benefits are specifically found in water kefir?
There are more bacterial cells in our guts than cells in our bodies! If this grosses you out, please realize that without these little guys, you could not survive. They help us digest our foods, provide extra vitamins, and help prevent nasty infections from taking over, among many other things! Fermented foods provide us with the healthy bacteria that our bodies benefit from as well as help pre-digest some plant materials that may be harder to break down. Although water kefir contains sugar, the sugar is only used as a food source for the grains, which need it to survive and thrive. There should be very little sugar in your final product. The B vitamins in water kefir may boost flagging energy levels and the beneficial acids promote healthy digestion.

Next to sauerkraut, I'd recommend introducing this into a persons diet when they first begin making fermented products at home. It is a bit more expensive than sauerkraut, requires a few special ingredients and equipment, but is otherwise the easiest to introduce taste-wise. Plus, you'll be able to enjoy it in only 1-3 days!

If you want to take a break from water kefir or are leaving town, transfer the jar (loosely capped) containing grains, sugar, trace minerals, and water to the refrigerator. That way, the grains will still have some food, but will slow their growth while in the cold temps.


Basic Water Kefir
Yield: 1 quart

Equipment needed:
1 quart-size glass jar with a cover (wide mouth is preferred)
Wooden or plastic spoon with a long handle
Plastic strainer (found here or here)
Water kefir grains* (found here, here, or from a friend)
Filtered water
Liquid trace minerals** (found here or here)
Scant 1/3 cup organic sugar (we use this)

*If you buy your water kefir grains online, you may need to rehydrate them before proceeding with this recipe. Follow the instructions that come with your grains and then follow the instructions below.

**If your filtered water still contains minerals, you may not need the trace minerals.

Place your kefir grains in the bottom of the quart jar. Add in the sugar, about 5 drops of the trace minerals, and fill the rest of the jar with filtered water. Stir using a non-metal spoon until the sugar dissolves. Place a cover on the jar and leave on the counter for 24-48 hours. The warmer the temperature of your room, the faster the kefir will ferment. I usually leave it for 48 hours. The water kefir will be quite bubbly.

Using the plastic strainer, strain out the grains and place them in the bottom of a clean jar to begin the process again using more sugar, water, and trace minerals.

If you like the taste of this finished water kefir (it's pretty unique and I usually prefer to put it through a second fermentation as described below) you can bottle and drink it as is. Refrigerate any leftovers.

NOTE: You may also use coconut water in place of water. If using coconut water, just omit the sugar, water, and trace minerals.

Easy Water Kefir Flavoring (aka 2nd fermentation)
Yield: 1 quart

1 quart of water kefir from basic recipe
Plastic funnel or glass measuring cup with a lip
1 liter Grolsch style bottle (found here)
1/3-2/3 cup 100% fruit juice

Transfer the completed water kefir using a funnel or glass measuring cup into a Grolsch bottle along with the fruit juice.

Tightly close the bottle so bubbles can form during the second fermentation period and leave on the counter for up to 24 hours.

Before transferring the bottle to the refrigerator, carefully crack open the cover to let some of the pressure release. You may want to cover the top with a washcloth as you let the air escape in case there is more carbonation than you expect.

More fermentation fun coming in 2015!

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I know it's been an excessively long time since I've blogged here. I got to the point where strictly focusing on food/recipes wasn't as fun anymore. Of course I reserve the right to change my mind, but I've decided to start incorporating some different topics although they will still be health-related.

As you may or may not know, I'm a stay at home mom and have recently felt the urge to start learning something new, which may lead to opening my own business at some point. So I've been learning more about essential oils and have been taking a local mind/body medicine class, which have been incredibly exciting.

In the past, my primary approach to attaining improved health has been strictly through physical changes. At this point, I feel like I know so much in that area (chiropractic, nutrition, sleep habits, movement...) but I've been missing the emotional approaches to improving health.


When I was in high school I was incredibly depressed although I believe I hid it well. To this day (technically before this day), very few people were in on the secret. Although I was able to live what appeared to be a normal and happy life, I was miserable inside. I ended up seeing a therapist and at a low point, when things were seemingly not improving, she asked me if I wanted to consider medication. Not having any background information (at least compared to what I have now) on them, I instinctively said no. Thankfully, shortly after that, things started to improve to the point where I stopped seeing her and I've been improving ever since.

Four years later, once I got into chiropractic school, I began to learn about where health really comes from and began to make big changes that have improved my mental and physical health.

Fast forward to today and I've spent the last 6 years learning everything I could get my hands on about improving health. The one area I've missed has been how to affect your physical body through your emotions, thoughts, and the state of your mind.

Having a daughter has made me realize how important this piece is and I know she'll learn by observing me. I want her to be as emotionally healthy as she is physically healthy. And maybe I'll be able to help others with this once I figure out this for myself!

If there's any topics you're particularly interested, let me know! I may know a little something, or at least have another thing to research :)