Create successful ePaper yourself
Turn your PDF publications into a flip-book with our unique Google optimized e-Paper software.
51<br />
Ginger, Cinnamon And Elderflower-infused Kefir<br />
Light and bubbly water kefir is a<br />
delicious probiotic drink that is<br />
super cheap and easy to make at<br />
home. It can also be flavoured in a<br />
multitude of ways, so you never get<br />
bored. Here the digestion-boosting<br />
ginger and cinnamon give it a ginger<br />
ale taste. If available, add some<br />
elderflower buds for that extra level<br />
of sophistication.<br />
Ingredients<br />
¼ cup unrefined sugar<br />
1 tbsp unsulphured blackstrap<br />
molasses<br />
3 cups elderflower infusion (or water<br />
if not available)<br />
½ - 1 cup water kefir grains<br />
To flavour:<br />
1 inch piece ginger, grated<br />
½ cinnamon stick<br />
Method<br />
1. To make the elderflower infusion,<br />
use 6 cups fresh elderflower heads.<br />
Cover in boiling water in a large pan,<br />
and allow to steep overnight. Strain<br />
the mixture.<br />
2. Use a large open-mouth mason<br />
jar to make your kefir. Add the sugar,<br />
molasses and elderflower infusion<br />
(or water) and shake/mix until<br />
dissolved. Make sure that there is a<br />
few inches of gap at the top for the<br />
build-up of gas.<br />
3. Add the rinsed water kefir grains<br />
and close the lid. Leave the grains to<br />
ferment at room temperature for 48.<br />
Strain the finished kefir into another<br />
mason jar. Rinse your grains and<br />
repeat.<br />
4. Add the ginger and cinnamon to<br />
the kefir in the mason jar and allow<br />
to infuse at room temperature for a<br />
further 12–24 hours. The drink is<br />
ready. Keep refrigerated.<br />
Traditional Greek Tzatziki<br />
All the ingredients in this delicious<br />
dish can help boost digestion and<br />
are gut-friendly. The probiotics in<br />
the yoghurt, fibre and hydrating<br />
electrolytes in the cucumber, garlic<br />
and dill are both potent digestives<br />
and apple cider vinegar has been<br />
used for centuries to encourage<br />
digestion. If you don’t have fresh dill,<br />
it can be substituted with parsley<br />
and fresh mint – two more herbs<br />
that do wonders for your tummy.<br />
Ingredients<br />
½ large cucumber, unpeeled<br />
1 ½ cups plain full fat Greek yoghurt<br />
2 large garlic cloves, minced<br />
2 tbsp extra virgin olive oil<br />
1 tbsp apple cider vinegar (with the<br />
mother)<br />
½ tsp Himalayan rock salt<br />
1 tbsp fresh dill, finely chopped<br />
Method<br />
1. Grate the cucumber and drain<br />
through a fine mesh sieve overnight<br />
in the fridge.<br />
2. In a bowl combine the yoghurt,<br />
garlic, oil, vinegar and salt. Cover<br />
and refrigerate overnight too.<br />
3. Add the grated cucumber and dill<br />
to the yoghurt mixture and chill until<br />
ready to be served.<br />
<strong>August</strong> <strong>2018</strong> • Issue III • Volume VII • yourwellness.com