Beet kvass is a simple and easy way to try out lacto-fermentation in your very own kitchen. It delivers a variety of health benefits, including belly-friendly probiotics. No special starters or animal products (like whey) are needed for lacto-fermentation, contrary to what some instructions may say. All you need is a beet, sea salt, water and plenty of (hands-off) time -that's it!

What is Lacto-Fermentation?

Lacto-fermentation gets its name from the Lactobacillus species of friendly bacteria. This friendly bacteria can be found on the surface of all plants, especially root vegetables (which is why beet kvass is so beneficial). Lactobacillus bacteria have the wonderful ability to convert the naturally occurring sugars in a plant, to lactic acid.

Lactic acid is a natural preservative, so the fermented food remains clean, without harmful bacteria attaching to it. This miraculous, naturally-occurring process allowed people for centuries to safely preserve food before canning and refrigeration were introduced.

Health Benefits of Lacto-Fermented Foods

• Promotes friendly bacteria growth (probiotics)
• Increases vitamin levels of foods
• Increases enzyme levels of foods
• Enhances digestibility of foods
• Contains antibiotic substances to "kill" bad bacteria

What is Beet Kvass?

Kvass is an Eastern European lacto-fermented beverage, dating back to the 10th century B.C. Russians are probably best known for their kvass, having used it throughout their history as a blood cleanser and digestive tonic.

Kvass brews are often made with currants, rye bread, raspberries and beets (which is what I used). Beet kvass is the most beneficial health-wise, supplying a wide array of phytonutrients and health-supporting features. The beets are kept raw, therefore retaining the majority of their nutrition.

Health Benefits of Beet Kvass

• Probiotics for a healthy digestive system, enhanced nutrient absorption, weight management, lowered cholesterol and more
• Digestive aid
• Blood builder and cleanser
• Liver detoxifier
• Helps to lower blood pressure
• Increases oxygen flow in the blood from the naturally occurring nitric oxide in the beets (This makes raw beets, beet juice and beet kvass a great way to naturally improve sports performance. In fact, many pre-workout supplements now contain beetroot juice extract for this purpose. There are a variety of studies, outlining the amazing effects of beets for enhanced sports performance. Even elite athletes were guzzling the brew this past winter at the Sochi Olympics!)

Are you ready to get your lacto-fermentation on? Here are the instructions to make your very own beet kvass.

Make Sure To:

• Wash your beets very well
  
• Leave the peel on
  
• Don’t grate the beets (too much surface area will turn this into alcohol)
  
• Use a very clean glass container with a tight-fitting metal or plastic top
  
• Only use pure sea salt or Himalayan pink salt (processed and/or iodized table salt will inhibit fermentation)
  
• Only use filtered water as chlorine can halt the fermentation process (Mavea or Brita filters work well)

Homemade Beet Kvass

Ingredients:
½ lb beets (about 1 very large beet)
3 tsp sea salt
filtered water (about 3½ cups)

Tools:
1 large glass container with a plastic or metal screw top (should fit 1L of water)
1 small sheet of plastic wrap

Directions:
Step 1: Wash the beets and cut the tops off. Dice into medium-sized chunks and place in your glass container. Add the sea salt on top.

Step 2: Fill the jar with filtered water. Place your top on, securing tightly and wrap it with plastic wrap. Leave the jar at room temperature, out of direct sunlight.

Step 3: Every day, lift open the top to allow the gas bubble to seep out. If there is any mould or scum, just skim it off. Do this every single day for 7-10 days. It needs to taste vinegary, so give it a taste at 7 days. If it tastes like salty beet water, it needs more time. The liquid should be a very dark burgundy colour.

Step 4: After 7-10 days, strain the liquid into another container, leaving the beets behind. You can throw the beets out or save them, but I haven’t a clue what you’ll do with those limp beets.

Step 5: Pour into a clean glass jar (just wash the one you used to ferment) with a tight-fitting lid and store in the refrigerator for 1-3 months.

Uses for Beet Kvass

Beet kvass has a sweet, vinegary and earthy taste. If you’ve ever had pickled beets, it tastes very similar to the liquid in those. Just remember, this is supposed to be a tonic, not something you pour by the glassful! I would say it's an acquired taste.

Use it in salad dressing, soups like borscht or simply drink a few ounces every day for a good dose of probiotics. I have been drinking about 3 oz every day on an empty stomach before dinner to enhance my digestion.

Have you tried lacto-fermenting in your kitchen?