Introduction

Fermented drinks have been gaining attention in recent years. Promoted as allies for gut health, they attract many consumers seeking natural and beneficial products for the body. Among these drinks are kefir (water or milk), kombucha, and ginger beer, all appreciated for their unique flavors and nutritional benefits. In this article, we will explore the basics of fermentation, explain why these drinks are interesting for a vegetarian lifestyle, and present different preparation and usage methods for daily life.

What is Fermentation?

Fermentation is an ancient process during which sugars and other nutrients in a food or drink are transformed by the action of microorganisms such as bacteria and yeasts. In other words, it is a natural phenomenon where bacteria and yeasts feed on sugars to grow and produce various compounds like lactic acid, acetic acid, alcohol, or carbon dioxide.

There are several types of food fermentations: lactic (for yogurt, sauerkraut, kimchi), acetic (for vinegar), or alcoholic (for beer and wine). In the case of the drinks we will discuss, several types of microorganisms can coexist and provide different flavors and benefits. From a nutritional standpoint, fermentation has the advantage of making certain vitamins more bioavailable and creating enzymes that aid digestion.

Fermented drinks are ideal for vegetarians looking to diversify their diet and include foods rich in probiotics, thus supporting intestinal flora.

The Benefits of Fermented Drinks in a Vegetarian Diet

Fermented drinks like kefir, kombucha, and ginger beer can play an important role in a vegetarian diet:

1. Probiotic Supply: The bacteria and yeasts from fermentation form probiotics that support intestinal flora. A balanced intestinal flora facilitates digestion and nutrient absorption.

2. Improved Digestion: The partial fermentation of sugars in these drinks often makes them easier to digest than a typical sugary drink. Probiotics also help break down plant fibers consumed in a vegetable-based diet.

3. Aromas and Taste Diversity: Fermentations offer varied flavors, sweet-sour or slightly sparkling, which can provide a real sensory boost. They integrate perfectly into a vegetarian menu composed of salads, soups, or complete vegetable-rich dishes.

4. Immune System Boost: A robust intestinal flora is often associated with a more effective immune system. In a vegetarian lifestyle where food quality is emphasized, adding fermented drinks can be an asset.

5. Waste Reduction: It is possible to prepare your fermented drinks from easy-to-find and inexpensive ingredients. Moreover, once you have a ferment (kefir grains or kombucha culture), you can often reuse or share it, greatly limiting waste and purchases.

Kefir: An Easy-to-Customize Drink

Kefir mainly comes in two major categories:

• Milk Kefir: Made with milk (plant-based or animal). However, if following a strict plant-based diet, plant milk (almond, soy, oat, etc.) is preferred, or one might opt for water kefir.
• Water Kefir: Made with sugary water, kefir grains (a consortium of bacteria and yeasts), sometimes dried fruits like figs or dates, and a citrus fruit (often half a lemon).

While milk kefir has many qualities, water kefir is more suitable for a strict vegetarian diet, and its sparkling nature can be particularly pleasing.

How to Prepare Water Kefir?

1. Ingredients:

   • 1 liter of water (ideally non-chlorinated)
   • 20 g of water kefir grains
   • 30 g of whole sugar or unrefined cane sugar
   • 1 or 2 dried figs (or other unsulfured dried fruit)
   • 1 organic lemon half (untreated)

2. Equipment:

   • A clean glass jar of one liter or more
   • A plastic or stainless steel strainer (avoid aluminum)
   • A cloth or a non-airtight lid

3. Preparation Steps:

   • In the jar, pour the water, then add the sugar and stir until dissolved.
   • Add the kefir grains, the dried fig(s), and the half lemon.
   • Cover the jar with the cloth or place the lid without screwing it on. Let the preparation ferment at room temperature for 24 to 48 hours. The longer the fermentation, the more acidic and sparkling the drink will be.
   • Then strain the liquid to separate the kefir grains and fruits. The grains can be reused immediately or reserved in a bit of liquid for a new batch.
   • Store the water kefir in the refrigerator in a closed bottle. It can be consumed as is or enhanced with fruit juices, aromatic herbs, or pieces of fresh fruit.

Tips for Successful Kefir

• Water Quality: Chlorine can harm the health of microorganisms. Use filtered or spring water, preferably low in minerals.
• Room Temperature: Ideally between 20 and 25°C.
• Suitable Sugar: Choose cane sugar, coconut sugar, or even honey if not vegan. Avoid aspartame or artificial sweeteners.
• Healthy Grains: If the grains become transparent and multiply, it’s a good sign. Be sure to rinse them with clear water occasionally when they are resting in the refrigerator.

Kombucha: The Sparkling Tea-Based Drink

Kombucha is a fermented drink made from sweetened tea and a symbiotic culture of bacteria and yeasts, known as SCOBY (Symbiotic Culture Of Bacteria and Yeast). This drink, popularized in the United States before captivating Europe, is appreciated for its probiotic properties and slightly tangy flavor.

What Do You Need to Make Kombucha?

1. A SCOBY: It is a gelatinous mass resembling a floating pancake. It can be obtained through exchange groups, online shops, or made from a bottle of unpasteurized commercial kombucha (longer and not always guaranteed).
2. Tea: Traditionally, black or green tea is used. You can also mix with white tea or other varieties. However, avoid flavored herbal teas at first, as essential oils could disrupt the culture.
3. Sugar: Regular white sugar is often recommended, although for health reasons, one might prefer whole sugar. Fermentation consumes some of this sugar, but the final taste will be slightly sweet.
4. A large glass container: Such as a jar or jug, with a cloth to cover and an elastic band to hold it in place.

Preparation Steps

1. Brew the Tea: Boil the water, brew the tea, then add the sugar. Let it cool well before proceeding, as the SCOBY should not be placed in too hot a liquid.
2. Incorporate the SCOBY: Pour the cooled sweet tea into a large glass container. Then add your SCOBY and a small amount of already fermented kombucha (called “starter”) to acidify the mixture and promote the development of beneficial bacteria.
3. Initial Fermentation: Cover the container with a fine cloth or paper towel secured with an elastic band. Let it ferment at room temperature (20-25°C) for 7 to 10 days. The fermentation time depends on the temperature and the strength of the SCOBY. The longer you wait, the more acidic and less sweet the kombucha will be.
4. Second Fermentation (optional, but recommended for fizz and flavor): Strain the kombucha to remove tea residues and separate the SCOBY. Put the drink in airtight bottles, possibly with fruits, fruit juice, or ginger. Let these bottles ferment for another 2 or 3 days at room temperature. Then place the bottles in the fridge to stop fermentation and prevent excessive carbon dioxide formation.

Practical Tips

• Beware of Possible Explosions: If the second fermentation is prolonged, pressure can build up in the bottle. Open occasionally to release the gas.
• SCOBY Storage: After each cycle, you can remove the top layer formed on the SCOBY. This “baby SCOBY” can be given away or used to start a second jar of kombucha.
• Flavor Variations: Raspberries, lemon, ginger, basil, apple juice… There are many possibilities for flavoring your kombucha. However, avoid flavors containing too many essential oils.

Ginger Beer: A Spicy and Sparkling Drink

Ginger beer, often called “ginger ale” in French, is a non-alcoholic (or very low alcohol depending on the fermentation duration) fermented drink appreciated for its spicy and fizzy taste. Traditionally originating from England, it is now popular worldwide. Its preparation requires a base of fresh ginger, sugar, water, and sometimes lemon, as well as a “ginger bug” or starter made of bacteria and yeasts, similar to the SCOBY in kombucha but specific to ginger.

How to Start a Ginger Bug?

1. Ingredients for the Ginger Bug:

   • 2 tablespoons of fresh grated ginger (skin included if untreated)
   • 2 tablespoons of cane sugar
   • 200 ml of non-chlorinated water

2. Steps:

   • In a glass jar, mix the water, sugar, and ginger. Cover with a cloth or paper towel and secure with an elastic band.
   • Each day, for 5 to 7 days, add 1 tablespoon of sugar and 1 tablespoon of grated ginger, mixing well.
   • When bubbles start forming on the surface and you hear a slight crackling when stirring, it’s a sign your ginger bug is ready.

Preparing Ginger Beer

1. Necessary Ingredients:

   • 1 liter of water
   • 2 tablespoons of sugar (or more to taste)
   • 1 to 2 tablespoons of fresh grated ginger
   • 1 lemon (optional but adds freshness)
   • 100 ml of ginger bug (strained or not)

2. Fermentation Steps:

   • Heat half of the water with the sugar and ginger (and possibly the lemon juice). Once the sugar is dissolved, turn off the heat and let cool.
   • Add the rest of the cold water to speed up the cooling of the mixture.
   • Once the liquid is at room temperature, incorporate 100 ml of ginger bug and pour into an airtight bottle or jar.
   • Let ferment for 2 to 5 days at room temperature. Depending on the heat and strength of your culture, you will have a more or less sparkling drink.
   • Taste regularly, and when the level of fizz suits you, place the drink in the refrigerator to stop fermentation.

Variations and Tips

• For More Spice: Add extra ginger or let ferment longer.
• Other Spices: Cinnamon, clove, or cardamom can enhance the flavor.
• Watch the Pressure: Like kombucha, closed bottles can accumulate a lot of gas. Feel free to release the air daily if you extend fermentation.

Safety Concerns and Precautions

Fermented drinks, when prepared under good hygiene conditions and with quality ingredients, are generally safe to consume. Here are some points of caution:

• Equipment Hygiene: Jar, spoons, strainers… Everything must be perfectly clean to avoid contamination.
• Monitoring Fermentation: If you notice a bad smell, a particularly strange taste, or the appearance of colored molds (green, black), discard the preparation immediately.
• Alcohol Monitoring: In most cases, the alcohol content is very low. However, the longer the fermentation, the more alcohol could be produced.
• Moderate Consumption: Fermented drinks can be excellent for the digestive system, but it is advisable to integrate them gradually to avoid discomfort (bloating, diarrhea).

Integrating Fermented Drinks into a Vegetarian Daily Life

Once ready, these drinks easily find their place in a vegetarian lifestyle. Here are some ideas:

• As an Aperitif: Serve a glass of water kefir or kombucha to guests. It’s a healthy alternative to industrial sodas.
• In Recipes: It’s possible to use a bit of water kefir or kombucha to enhance a vinaigrette or deglaze a pan instead of vinegar.
• At Breakfast: A shot of kombucha or ginger beer can gently awaken the digestive system and prepare the intestinal flora for the day.
• After Exercise: Fermented drinks are refreshing and help with rehydration, in addition to providing some beneficial minerals and enzymes.

Fermented Drinks and the Environment

Adopting a vegetarian diet often comes with a desire to reduce one’s ecological impact. Homemade fermented drinks have a particular interest in this approach:

• Packaging Reduction: By producing your drinks at home, you limit the purchase of plastic or glass bottles.
• Food Waste Limitation: Cultures (kefir grains, SCOBY, ginger bug) multiply, allowing them to be given away or reused. Furthermore, you can flavor your drinks with (organic) fruit peels or ginger scraps.
• Responsible Self-Production: By choosing ingredients from organic and local agriculture (like fresh organic ginger or fair-trade cane sugar), you support committed producers.

Ethical Choice and Sharing

Beyond health benefits, preparing fermented drinks can also be seen as an ethical and social choice. Kefir grains, for example, multiply over fermentations, and it is traditional to offer them to others interested in this practice. Kombucha SCOBYs double, allowing them to be shared with friends or relatives who wish to start. These exchanges of living cultures create a form of community around fermentation, based on conviviality and the sharing of knowledge and experiences.

Challenges and Tips for Beginners

• Patience: The fermentation process can seem slow, especially at first. It sometimes takes several tries to find the right balance between fermentation time, sugar quantity, and room temperature.
• Organization: It is useful to note in a notebook the start date of fermentation and the exact ingredients used. This way, you can better track progress and adjust your recipes.
• Storage: Once the drink is ready, it must be kept cool to slow fermentation. Remember to reserve a dedicated space in your refrigerator and store the bottles upright.
• Observation: Carefully observe the color, smell, and texture of your cultures. Over time, you learn to recognize healthy fermentation.

Fermented Drinks, an Asset in Vegetarian Cooking

For a vegetarian, the interest of fermented drinks goes far beyond just a refreshing drink. Nutritionally, they perfectly complement a diet rich in vegetables, legumes, and whole grains. Thanks to their probiotic content, they promote microbiota balance, which is particularly appreciated in a vegetarian diet, often rich in fiber and sometimes prone to digestive discomforts.

Moreover, the variety of flavors offered enhances meals. Slightly tangy kombucha can be served as a digestif, while water kefir flavored with red fruits will be perfect for a Sunday brunch. Ginger beer, with its spicy and sparkling taste, pairs very well with exotic dishes based on curry or grilled vegetables.

Conclusion

Fermented drinks like kefir, kombucha, and ginger beer are much more than just culinary trends. They are part of a holistic approach where one is interested in the quality of their diet, the balance of their intestinal flora, and their environmental impact. For vegetarians, these drinks offer a unique taste experience and probiotic support that easily integrates into their lifestyle.

By learning to make your own fermentations, you return to ancient and natural techniques while allowing innovation and creativity in your kitchen. Additionally, sharing kefir grains or kombucha cultures helps weave a warm human network, based on exchange and respect for living things. Preparing your homemade fermented drinks is above all about reclaiming your diet and health while valuing simplicity and conviviality.

Whether you are a beginner or already passionate about fermentation, feel free to experiment: adjust the sugar dose, try different tea varieties, add spices. Be curious and open, while taking some hygiene and safety precautions. Gradually, you will discover the countless flavors these drinks offer and their benefits, while adopting an eco-friendly and friendly approach in your vegetarian daily life. Happy fermenting!