The Everyday Dietitian
How to make kombucha
Kombucha is my morning beverage of choice, along with coffee of course. While there are no definitively proven health benefits, I love it because it's a super low calorie drink that's refreshing and delicious! You'll need: -1 really large glass pitcher/jar (must hold at least 120 ounces- I got mine at Hobby Lobby) -13 cups water -1 cup sugar -5 plain teabags (either green, black, white, or red- just no added flavors, like "mango green tea") -2 cups existing kombucha (yes, you'll need to buy commercially made if you don't have a friend with some to spare) -3 large stopper bottles to store the kombucha (I bought mine at Michaels) Bring your 13 cups of water to a simmer. Pour into the large glass container, add the sugar and teabags. Stir to dissolve the sugar- will take only a few seconds. Steep the teabags for about 10 minutes, then remove. Set the tea aside and let cool completely. Once cooled, add 2 cups of existing kombucha- it does not matter what flavor. Cover the large container with either a paper towel or coffee filter and a rubber band. Let sit, out of sunlight, at room temperature, for at least 10 days. Try to not disturb/jostle it. You'll notice a super thin layer of film forming at the top. This is the beginning of your SCOBY (an acronym for symbiotic colony of bacteria and yeast). Basically we are letting bacteria and yeast ferment the tea into a bubbly drink. After 10-14 days, your first fermentation is complete. You could drink it plain, but I like to add fruit and do a second fermentation. If you plan on making future kombucha, reserve the SCOBY and two cups of your just-made kombucha in a jar. Then I divvy up the remaining kombucha between my 3 bottles (depending on the size of your bottles you may need more than 3), and add about 1-2 tablespoons chopped fruit. I've done most fruits you can think of. My two favorite combinations are blackberry peach and orange ginger. Seal your bottles and set them aside, again out of direct sunlight, to ferment for an additional 2-7 days. It's recommended that you uncap them for a few seconds every 2 days to let out any excess gas that is building up. To stop the fermenting process, just place the bottles in the refrigerator. You could strain out the excess fruit. I'm typically too lazy to do this- if any pours into my drink, I just pluck it out. To make future kombucha, just repeat the process, only now you can use your own batch of existing kombucha rather than buy store-made. You will notice that as you cycle through round after round, your SCOBY will get thicker. This is normal. If it gets too thick, just peel away some of the layers and give to a friend who's got a strong stomach, ha, or just throw away. There you go! Delicious, refreshing, DIY kombucha that is SO MUCH CHEAPER than the store made stuff!
Super easy tomato basil flatbread
These easy flatbreads have fiber and a serving of veggies- plus they’re ready to eat in only 15 minutes! I like Joseph’s brand pitas but if those aren’t available, choose whole wheat. Halve some grape tomatoes and toss with a splash each of olive oil and balsamic vinegar. Add a pinch of salt and pepper, plus chopped basil, and a sprinkle of grated Parmesan cheese. Spread on the pitas and top with fresh mozzarella pearls. Bake at 375 degrees for 8-10 minutes, then finish off with a broil to get that cheese lightly browned and bubbling!