Microbiome
⏱ Prep & Cook: 15 minutes prep · 3–5 days fermentation
🍽 Serves: 1 litre
Kvass is a traditional Eastern European fermented tonic with a deeply earthy, slightly sour flavour. This version combines beetroot with fresh ginger and a touch of citrus for a probiotic-rich drink that also delivers nitrates, betalains, and anti-inflammatory compounds.
Why this recipe works
Fermentation creates a living drink rich in Lactobacillus and other beneficial bacteria that colonise the gut and contribute to microbiome diversity — one of the strongest predictors of long-term health. Beetroot is rich in dietary nitrates, which convert to nitric oxide in the body, supporting cardiovascular function and blood flow. Betalains — the pigments that give beetroot its colour — have demonstrated anti-inflammatory and antioxidant activity in research. Ginger adds additional anti-inflammatory and pro-motility effects, supporting the movement of food through the digestive tract. A small glass (60–100ml) taken before meals supports gastric acid production and prepares the gut for digestion. Start with small amounts and increase gradually to allow your microbiome to adjust.
3 medium raw beetroots (approximately 400g), scrubbed and cut into 1cm cubes — do not peel
2cm piece of fresh ginger, roughly sliced
½ lemon, juice only
1 teaspoon sea salt (non-iodised — iodine can inhibit fermentation)
Filtered or still bottled water to fill the jar (approximately 800ml)
1 litre sterilised glass jar with a lid
1
Sterilise your jar by filling with boiling water, emptying, and allowing to air dry. Do not use soap as residue can inhibit fermentation.
2
Place the beetroot cubes and ginger slices into the jar. They should fill approximately two-thirds of the jar.
3
Add the lemon juice and salt. Pour filtered water over until the beetroot is fully submerged, leaving 2–3cm of space at the top.
4
Stir gently to dissolve the salt. Place the lid on loosely — not airtight, as the fermentation process releases gas and needs to breathe. Alternatively, cover with a piece of muslin secured with a rubber band.
5
Leave at room temperature (18–22°C is ideal) for 3–5 days. Taste from day 3 — it should be pleasantly sour and earthy. The longer it ferments, the more sour it becomes.
6
Once fermented to your taste, strain out the solids and transfer the liquid to a sealed bottle. Refrigerate. The kvass will keep for 2–3 weeks in the fridge. The beetroot pieces can be eaten or used in salads.
Notes & Variations
A white film on the surface during fermentation is likely kahm yeast — harmless but should be skimmed off. Any pink or orange mould with a fuzzy appearance means the batch should be discarded. Trust your senses — fermented foods should smell pleasantly sour and earthy, never putrid. If you are new to fermented foods, start with 1–2 tablespoons per day and increase gradually. Those with histamine intolerance should approach fermented foods cautiously and start with very small amounts.
Work with Michaela
If you're finding that dietary changes alone aren't resolving your symptoms, a root-cause investigation may reveal what's actually driving your health picture. A free discovery call is the place to start.
Book a Free Discovery Call