Kvass for Beginners: Easy Probiotics for Digestion and Immunity

Kvass for Digestion and Immune Support

Full of lactic acid, anti-oxidants, and digestive fire, kvass is an old tonic fermented either from rye bread or beetroot. It’s a household mainstay in Eastern Europe, and is sold commercially in multiple countries. Recipes are simple enough to make at home.

What is Kvass?

If you ask someone from Russia what Kvass is, they might tell you it’s a “probiotic drink that is traditionally made with stale rye bread.” But a Ukrainian kvass is more often made from “lacto-fermenting beetroots” (“Beet Kvass: An Unbeetable Traditional Ukrainian Health Drink”, 2018). Fermentation is what brings these two together, and makes them both kvass. Although these two types (bread and beetroot) are different, the goal is the same: lacto-ferment a living food to create a drink that is rich in probiotics and lactic acids. Dig a little deeper and find Russian and Ukrainian people drink both bread and beetroot kvass.

The first records of kvass come from Old Muscovy, which was the initial form of the Grand Principality of Moscow founded in the 13^th century. Before the popularization of tea, coffee, and vodka, kvass was in every household (Olmstead, 2011). In these times, it was often safer to drink kvass than it was to drink water due to the sewage systems of those days. And kvass drinking became a basic part of life for people across Eastern Europe and some parts of Asia.

Bread Kvass

Bread kvass is the most popular type of the two forms of kvass. Made from a mash of rye bread or black bread, spices, fruits, yeast or malt, sugar, and filtered water, bread kvass is made in many homes in Eastern Europe. It is so popular, it has also been sold commercially for many decades s well. Even before major food companies began producing kvass, it’s believed that kvass and other popular fermented foods were some of the first fast foods present even in popular literature:  “When Turgenov’s hunter arrives without warning at the peasant’s cottage, he is invariable offered rye bread, cheese, pickled cucumbers and kvass — three fermented foods and one fermented drink always ready to be served to the passing guest” (Fallon, 2001: 448).

Although commercially produced kvass’s are made with basically the same process as homemade versions, preservatives and extra steps are added to prolong shelf life. This reduces the vitamin and mineral content that makes kvass so healthy, and it also dampens the rich flavor and aroma that make it so pleasant (Lidums, et al, 2014: 189). It’s not hard to make a delicious bread kvass at home. And with commercial kvass widely unavailable in the US, making your own kvass is really the only way to go for some.

Scientists at the University of Latvia tested homemade bread kvass and compared commercial brand name kvass and found many commercial forms are inadequate considering the flavor and nutrient content of homemade versions. They found that kvass concentrates used in mass production provide “shelf stability, repeatability and production uniformity… The quality of such drink, wrongly called kvass, completely disqualifies this product” (Gambuś, et al, 2015: 34). Commercial producers also put kvass through filtering and blending, but “[t]here is no need to filter kvass, because the yeast gives it a distinctive taste, and sediment disappears after shaking the liquid. Kvass foams, because it is naturally carbonated” (Gambuś, et al, 2015: 34).

Homemade bread kvass is full of B vitamins: B1 (thiamine), niacin, B2 (riboflavin), and B6 (pyridoxine). And the star of the show is lactic acid bacteria, which gives bread kvass its probiotic and antioxidant properties. Lactic acid makes calcium and other minerals more bioavailable, and also helps to rid the body of free radicals (Gambuś, et al, 2015: 34-35). Compared to mass produced bread kvass, homemade batches “from wholemeal rye bread revealed a 60% increase in antioxidant activity when compared to commercial kvasses” (Gambuś, et al, 2015: 38). Scientists also learned bread kvass has similar properties to cereal fermentations that historically have been held as healthy tonics. Others isolated probiotics in homemade kvass and learned that it could be a milk alternative for people who are lactose intolerant, as they contain the same amounts of L. casei bacteria (Dlusskaya, et al, 2008: 265).

Bread kvass also holds “more than 30 minerals and trace elements,” such as “copper, phosphorus, potassium, zinc, iron, and fluorine” which come directly from rye bread and yeast used in naturally fermented kvass. For those concerned about caloric intake, they can rest easy, as “[t]here are no fat, cholesterol and nitrates in kvass” (Lidums, et al, 2014: 188). People with high blood pressure issues can drink it as well, because naturally made bread kvass has a low sodium content. In this way it can be used to replace soft drinks that would otherwise be consumed (Lidums, et al, 2014: 188).

The light fermentation process gives kvass trace amounts of alcohol. Therefore, it is recommended those who are pregnant abstain from drinking kvass. And those who live with celiac disease or other gluten-related issues should abstain as well. I was thrilled to make my own bread kvass, but learned the hard way that breads don’t sit well with me. If you find you’re in one of the above categories, worry not! There’s another type of kvass you can get down on.

Beet Kvass

Beets are either adored, or hated. Some can’t stand the sight of them, but they’re an excellent source of food medicine. They’re also used in kvass making. You’re less likely to find a beet kvass in the store, though, even in Eastern Europe where it is widely used as a daily aid to digestion. It’s incredibly easy to make. Beet kvass contains beetroot, water, whey or sauerkraut sauce, and salt. It takes the same amount of time to ferment as bread kvass (2-3 days) and keeps just as long. The benefit to making beet kvass at home is that it won’t fill your kitchen with aroma like bread kvass can.

Beets grow in many climates, and among many other plants . They have “powerful antioxidant, anti-inflammatory and vascular-protective effects…in vitro and in vivo human and animal studies; hence [their] increasing popularity as a nutritional approach to help manage cardiovascular disease and cancer.” Some even purport that beetroot can improve athletic performance (Clifford, et al, 2015: 2801-2822). They’re an excellent source of fiber and potassium, and when fermented provide the body just as much lactic acid as bread kvass. As beet kvass sits in your fridge, its flavor deepens and improves, making it useful for many culinary endeavors (Lakshmi, E., 2018: 69). In her book, Nourishing Traditions, Sally Fallon suggests, “One 4-ounce glass, morning and night, is an excellent blood tonic, promotes regularity, aids digestion, alkalizes the blood, cleanses the liver and is a good treatment for kidney stones and other ailments” (2001: 608). Beet kvass also a great addition to any soup, salad dressing, or it can be used as a vinegar substitute (Fallon, 2001: 198, 128).

Just as bread kvass is rich in lactic acids, whatever you add beet kvass to, it will “provide valuable enzymes and lactic acid, along with an agreeable sour taste” (Fallon, 2001: 198). Nutrients from beet kvass are plentiful, and it’s highly affordable (Fallon, 2001: 624). When “beetroot mixes with salt, it converts the sugars and starches into lactic acid and preserves the beet kvass in so doing,” giving each batch a long shelf life (“Beet Kvass: An Unbeetable Traditional Ukrainian Health Drink”, 2018). In her article, Beet Kvass Benefits, Jenny McGruther outlines the nutrient content found in just one six-ounce glass:

• Roughly 2 grams of dietary fiber, 1 gram of protein and 6 grams of carbohydrates
• B vitamins (including folate) and vitamin C
• Minerals like iron, calcium, magnesium, potassium and manganese
• Probiotics and food enzymes
• Antioxidants and phytonutrients like betalain
  (“Beet Kvass Benefits”, 2019)

Unlike bread kvass, beetroot kvass does not contain alcohol and is therefore safe for pregnant women. The only people who might be less likely to enjoy the effects of beet kvass are those that have a cooler constitution.

Kvass-Making Resources

Both beetroot and bread kvass are very simple to make. If you cook and bake in your kitchen, it’s likely you have everything you need to try it out for yourself. There are tons of recipes out there, and plenty of resources. I’ve compiled several of them here. But remember that kvass can be made from almost anything. I’ve chosen to focus on beet and bread kvass for the phytochemical portion this article. Not all the links here will be for just beet or bread kvass.

• Fermented Foods 3: Beet Kvass: an informative video that shows you how to make a basic beet kvass. There’s information here about why beets are used, and how to ferment them properly. Marcella covers the benefits of making a starter for your beet kvass, too.
• How to make Kvass: my first attempt, two recipes: this video shows you two ways to make bread kvass, with additional fruit. It gives you some options for what you can do when you make bread kvass. Note the suggestion to leave room in the bottle for increased pressure as fermentation continues. P.s. this kvass is Rocky approved!
• Fermenter’s Club Beet Kvass: this beet kvass recipe includes cabbage, onion, ginger, and sauerkraut juice. I’ve found sauerkraut juice an excellent substitute for malt in a beet kvass recipe. There are videos and instructions for secondary fermentation for those interested in starting a kvass culture.
• Traditional Sourdough Kvass: this recipe uses the traditional sourdough kvass recipe as its base, and then discusses different flavors that can be added to change the basic profile. Adding mint or hops, or using the right sourdough starter can make all the difference in aromatics.
• Fermentation Products: this article is a concise history of fermentation with an awesome chart showing the origin dates of our favorite fermented foods. Although kvass is not directly addressed, there’s a good analysis of the benefits and pitfalls of fermentation, and how fermentation affects food overall.
• Wild Fermentation, by SE Katz: a great book about fermenting all kinds of foods that provides tons of recipes with provided cultural context for each. There’s a kvass recipe, and dozens of other recipes too.
• The Science of Lactic Acid Fermentation: Pickles, Kraut, Kimchi, and More: a Serious Eats article that covers the basics of home fermentation and how to make sure your process is sound. This might be a good primer to trying your own batch of kvass.
• Kvass: The Drink of Russian Patriots: this article breaks down the history of bread kvass in Russia and assigns the origin of kvass to Babylonian times. Pretty cool stuff!
• Kvass in the southern region of Russia: head to page 4 of this newsletter to learn more about the increasing (encroaching?) incidence of commercial kvass in the Black Sea area. Although the newsletter was produced in 2012, I bet there has been even more commercial kvass sales since then.
• Dregs of Our Forgotten Ancestors: an extensive discussion that covers the history of fermentation and how it relates to cultural exchange linguistically and in practice. This is one of the most in-depth articles I’ve seen that covers fermentation among Indo-European peoples. It combines scientific, historical, and cultural understandings of fermentation.

References

• Lidums, I., Karklina, D., & Kirse, A. (2014). Quality changes of naturally fermented kvass during production stages. In Conference proceedings of 9th Baltic Conference on Food Science and Technology FOODBALT (pp. 188-191).
• Dlusskaya, E., Jänsch, A., Schwab, C., & Gänzle, M. G. (2008). Microbial and chemical analysis of a kvass fermentation. European Food Research and Technology, 227(1), 261-266.
• HEALTH BENEFITS OF KVASS MANUFACTURED FROM RYE WHOLEMEAL BREAD
• Beet Kvass Benefits
• The Potential Benefits of Red Beetroot Supplementation in Health and Disease
• Probiotics: Nature’s Food Supplement 
• Beet Kvass: An Unbeetable Traditional Ukrainian Health Drink
• Fallon, Sally. (2001). Nourishing Traditions. Washington, DC : NewTrends Pub.
• Olmstead, Hugh M. (2011). Dunia, a Fool for Christ. In A. Taylor & Francis (Ed.) Portraits of Old Russia: Imagined Lives of Ordinary People, 1300-1725 (252-269). Routledge.