How to Introduce your Kids to Fermented Drinks (Kombucha & Shrub)

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Fermented foods and kids don’t always mix well, and many parents can relate to the challenge of replacing sugary, store-bought drinks with healthier options like kombucha or shrub.

However, you can create alternatives that everyone will love, and it’s even more fun when you experiment together. I’ve come up with some pretty unique flavors with the help of my family.

Now, let’s explore two kid-friendly fermented drinks: kombucha and shrub.

Two Ways to Introduce Kids to Fermented Drinks

Introducing fermented foods to children is a gradual process, but two strategies can make the transition smoother:

1. Get your child involved in making the food. It can be a fun and educational activity—think of it as a tasty science experiment!
2. Start with flavors that resemble their favorite commercial drinks. Ask them what they miss most or which flavors they enjoy, and use that as a starting point.

Kombucha

Kombucha is a fantastic beverage that can be easily made at home with very little preparation. It’s a “set it and forget it” process that generally takes 2-6 weeks. It’s a naturally fermented beverage full of healthy bacteria and yeasts (AKA probiotics) that improve the health of your gut flora.

Getting started with home fermenting may seem complicated, but once you get the hang of it, it’s easy to experiment and create many different flavors.

Kombucha Basics

The basics to keep in mind for brewing kombucha at home are:

1) Remember to use filtered water, NOT tap water;

2) Keep 2-3 cups of starter liquid (this is kombucha that has been brewed from a previous batch and will jump start the fermenting process of your new batch);

3) Use proper bottles with a tight-fitting lid. I use swing-top bottles, as they have a rubber seal that prevents air from escaping. This is important because it will allow the carbonation to build up.

4) Keep your SCOBY (symbiotic colony of bacteria and yeast) happy by regularly brewing kombucha and providing a warm, room temperature atmosphere.

I always add a piece of ginger to each bottle when I begin the F2 process (this is the second fermentation process; when the kombucha is initially brewed, it is left out at room temperature for two (2) weeks. Then, the F2 process is started by decanting the brewed kombucha into smaller jars/swing-top bottles and flavoring it with various ingredients) because the ginger increases the carbonation, and I really enjoy super fizzy kombucha.

Kombucha Recipes

Here are some Kombucha recipes you might like:

• Blueberry Mint
• Apple Pie
• Ginger Ale

Shrub

Shrub is a very easy beverage to ferment at home. It’s especially good for those just starting out with fermenting and want to try a project that is basically fool-proof. It only requires three (3) ingredients in a 1:1:1 ratio.

1) Pureed or smashed up fruit (you can use either fresh or frozen). if using frozen, allow it to come to room temperature or warm it up on the stove/microwave);

2) Apple cider vinegar (always use raw apple cider vinegar that has the “mother” in it);

3) Liquid honey, unpasteurized and raw.

How to Make Shrub

Step One: Add the pureed fruit to a jar with a tight-fitting lid. Add an equal part of apple cider vinegar and an equal part of raw honey.

Step Two: Place a tight-fitting lid on top and secure it. Give it a good shake to mix all of the ingredients.

Step Three: Let it sit in the fridge for 2 days, strain out the fruit, and what’s left is the shrub.

Keep in mind that shrub is like creating syrup. When you use it, you want to add it to water or sparkling water as a flavoring. Start with a couple of teaspoons of shrub to a cup of sparkling water and see how you like it. Add more or less according to your personal preference.

Shrub Recipes

• Raspberry Punch
• Peachy Keen