Beet Kvass

Scroll

The alchemy of fermentation is a truly fascinating subject which has transformed the food we eat from ancient times to the modern-day.

The benefits of eating naturally cultured foods are well documented and there are many traditional examples from around the world, including sauerkraut, kimchi and miso.

Bread, yoghurt, cheese and chocolate are all products of fermentation that most of us are familiar with, and maybe weren’t even aware they were fermented!

This recipe is a very easy way to enter the world of fermentation at home as you can make this powerful tonic in your own kitchen using an Eastern European recipe for Beet Kvass.

Beet Kvass is highly regarded for its beneficial digestive properties and its unique refreshing flavour. It is simply the fermented liquid that develops from soaking raw beetroot in salted water* for 5 to 7 days.

Ingredients

  • 2 or 3 beetroots (depending on the size of jar)
  • 2 or 3 tsp. fine sea salt.
  • 1 or 2 litres filtered water*

Method

  1. Wash the beetroots by scrubbing them well; don’t peel them.
  2. Slice or cube the beetroot into small pieces and place them in the clean jar with the salt and water.
    Make sure the beets are totally submerged.
  3. Stir the contents with a non-metallic spoon and tighten the lid to seal.
  4. Place the jar in a shallow tray as there may be some leakage during the fermentation process.
  5. Cover the jar with a clean tea towel and leave to sit away from sunlight for 5 to 7 days.
  6. Open the lid each day to stir; there may be some bubbling on the surface which is normal.
  7. When it has reached the desired taste (some like to leave it longer) you can decant the liquid to a bottle and refrigerate.

    The beets can be eaten in a salad or left submerged in the liquid in the fridge for later use. The Kvass will keep in the fridge for 2 or 3 months.

*It is advised to use filtered water. Tap water which has been chlorinated will interfere with the fermentation.

It can be taken daily as a tonic or used in soup stocks or dressings.
All you need is a large (1 or 2 litre) clean jar with a lid, a tea towel, raw beetroot, salt and water.

Some recipes suggest using some whey with the salted water to accelerate the process but it works well without.

Nutrition

Beetroot is a member of the same family as chard and spinach and you can eat both the root and the leaves. The root is incredibly nutrient-rich, being choc-full of vitamin C, magnesium, folic acid, potassium and fiber, whilst the leaves are packed with calcium, iron and vitamins A and C.

Fermentation – for more in-depth info about fermented foods, check out these blogs posts on the subject.

Candida Overgrowth: The Importance of Fermented and Cultured Foods on the Anti Candida Diet (Part Three)

The Benefits of Vegetable Fermentation in a Nutshell [Plus Emily’s Sauerkraut recipe!]

Image of Nourish female staff member standing in doorway of shop

Any questions? Drop into your local Nourish store to speak with our team and find our full range of foods, supplements and skincare. You can also explore our online store.