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Kombucha Recipe
Kombucha is a fermented tea drink that is full of good bacteria – so great for your digestive system. It's really easy to make too…
Ingredients: –
• 3 litres of distilled water
• 125g Sugar
• 4 tea bags (try Pekoe, Oolong, Black or Green)
• Kombucha mushroom (also known as a Scoby) – buy this dehydrated or find a friend who can give you some!
Kombucha Method: –
1. If your Scoby is dehydrated, rehydrate it (this may take some time)
2. Boil water and reduce to a simmer; add sugar and tea bags.
3. Steep the tea for a few minutes, remove the tea bags and leave the tea to cool to room temperature
4. Add to Scoby and cover the container (but make sure it isn't air tight)
5. Leave the mixture for five days to a month somewhere warm (not in direct sunight)
6. It's up to you when it's ready to drink! Either test for a pH of 2.6 – 4.0 with testing strips, or try it! The longer it brews for, the lower the sugar content.
7. You can use the film that has developed on top of the liquid to cultivate a new Scoby.
Why Kombucha Fits Perfectly in a Paleo Lifestyle
Kombucha has become increasingly popular in recent years, and for good reason. For those following a Paleo lifestyle, it offers a naturally fermented, gut-friendly beverage that not only supports digestion but is also free from preservatives, artificial sweeteners, and additives commonly found in commercial soft drinks. As a naturally effervescent drink, it provides a satisfying alternative to sugary carbonated beverages, without straying from Paleo principles.
The Gut Health Connection
One of the most important benefits of Kombucha is its positive impact on gut health. This fermented tea is teeming with probiotics — beneficial bacteria that help maintain a healthy balance in your digestive system. When your gut is functioning optimally, it supports nutrient absorption, immune health, and even mental clarity. For those transitioning into a Paleo diet, Kombucha can be a gentle way to encourage digestive resilience, particularly as your body adjusts to a different macronutrient profile and fewer processed foods.
Flavour Variations and Add-Ins
Once you’re comfortable brewing your basic Kombucha, the real fun begins with custom flavouring. During the second fermentation stage, you can add all sorts of Paleo-friendly flavourings:
- Fresh ginger and turmeric for an anti-inflammatory boost
- Berries such as raspberries, blueberries or strawberries for a fruity twist
- Lemon and lime slices for a citrusy zing
- Herbs like basil or mint for a refreshing finish
To do this, once your Kombucha has finished its initial fermentation, pour it into sealable bottles, add your flavourings, and ferment for another 2–4 days. Always be sure to burp the bottles daily to avoid excess pressure build-up.
Common Mistakes When Brewing Kombucha
Even though brewing Kombucha is simple, there are a few common mistakes worth avoiding:
- Using metal containers or utensils: Kombucha reacts poorly with metal, which can damage your Scoby and affect the flavour. Always use glass or BPA-free plastic.
- Adding the Scoby to hot tea: Ensure the tea is fully cooled to room temperature before introducing your Scoby. High temperatures can kill the beneficial cultures.
- Sealing the container airtight: Your brew needs air to ferment. Cover with a breathable cloth secured with a rubber band, not a lid.
- Not tasting as you go: Kombucha develops a more vinegar-like taste over time. Taste every few days to stop the fermentation at your preferred flavour balance.
Is Store-Bought Kombucha Paleo?
Not all Kombucha is created equal. While many store-bought varieties offer convenience, some contain added sugars, flavourings, or preservatives that aren’t ideal for a strict Paleo diet. Always read labels carefully — the best store-bought Kombucha contains only tea, sugar (which is consumed during fermentation), water, and natural flavourings or juices.
However, even when buying from reputable brands, brewing your own gives you the most control over ingredients, taste, and cost.
Can You Drink Too Much Kombucha?
While Kombucha is beneficial, moderation is key. Drinking too much can result in digestive upset, especially if your body isn’t used to fermented foods. For most people, around 100 to 250ml per day is a safe and beneficial amount. It’s also important to monitor your own tolerance, particularly if you’re new to fermented foods or have a sensitive stomach.
Storing Your Scoby Between Batches
If you’re taking a break between brews, don’t worry — your Scoby can be stored safely. Simply place it in a clean jar with a few cups of Kombucha from your last batch (called the starter liquid). Cover it with a breathable cloth and keep it at room temperature. This is often called a “Scoby hotel.” It can last for weeks or even months, as long as the liquid doesn’t evaporate too much or become contaminated.
Fermentation Safety Tips
Always inspect your brew for signs of contamination, such as fuzzy green, blue, or black mould. While strands or brown patches on your Scoby are normal, mould is not and the batch should be discarded if mould is present. Using clean hands and sanitised equipment for every batch is essential for keeping your brew safe and effective.
Beyond the Beverage: Other Uses for Kombucha
Once you’ve fallen in love with Kombucha, you might be interested to know it has uses beyond drinking. Some enthusiasts use well-aged Kombucha as a vinegar substitute in salad dressings or marinades. Others have experimented with Kombucha as a hair rinse or even a facial toner, though you should do your own research before trying topical uses.
Join the Fermentation Movement
Fermenting your own Kombucha is more than a recipe — it’s a rewarding and empowering process. It reconnects you with traditional food practices and allows you to take full ownership of your health. It’s also an enjoyable ritual and a great entry point if you’re looking to explore other fermented foods like sauerkraut, kimchi or coconut yoghurt.
If you're already brewing Kombucha or just getting started, share your experiences and favourite flavour combos in the comments below!
Have you tried Kombucha? I'd love to hear what you think of it – and if you make it in the same way I do?
More Paleo Tea
As I mentioned in my previous post, I love tea! I used to take my tea with skim milk and two sugars, then I “progressed” onto sweeteners with whole milk. Now, I have it on it's own – I don't think I could go back to how I drank it before, my tastes have changed so much. Tea is surely the perfect Paleo drink, naturally low carb and nothing artificial (if you're careful with the type you select).
I try to drink a lot of water, but there are times when it's great to have a hot drink. One favourite is hot water with a slice of lemon or lime, but I've recently got I've finally ventured away from the mass produced tea bags, to a fantastic specialist tea shop near my office in Sydney.
I'd rather not have caffeine, but I have my tea fairly weak so I'm not too worried about it. It's probably a worthwhile exchange for the antioxidants anyway.
I started off with Gunpowder tea and today I added a few more to my desk collection. I thought I'd try “Glogg”, which is black tea, cinnamon, orange, almond, ginger (I seem to have ginger in everything at the moment), cloves & cardamon. I got an organic Sri Lankan Ceylon tea, for my morning cup of tea. Then, as I was paying I spotted “Japanese Lime” which is the most amazing combination of green tea, lemon, lime & lemon-grass. I'll be trying that one as an iced tea too.
Exploring Herbal Infusions for a Paleo Lifestyle
Since diving into the world of loose-leaf teas and herbal infusions, I’ve found myself increasingly curious about the endless combinations available — many of which are perfectly suited to a Paleo lifestyle. While traditional black and green teas certainly have their place, it’s the herbal blends that truly shine when it comes to caffeine-free, flavour-packed options that align with ancestral health principles.
Some of the best Paleo-friendly herbal infusions include rooibos, peppermint, lemon balm, and chamomile. These are naturally caffeine-free, free from additives, and packed with beneficial compounds that support digestion, relaxation, and overall wellness.
Rooibos: The Red Bush Wonder
Rooibos tea, native to South Africa, has a naturally sweet and slightly nutty flavour. It’s rich in antioxidants such as aspalathin and quercetin and is completely caffeine-free, making it a great choice for evenings. Rooibos can be enjoyed hot or iced, with a slice of orange or cinnamon stick for extra warmth.
Digestive Teas After a Hearty Paleo Meal
After a rich meal — perhaps a slow-cooked lamb shoulder or a spicy paleo stew — a warm digestive tea can be the perfect end note. Peppermint tea is well-known for helping to soothe the stomach and reduce bloating, while fennel tea can support digestion and relieve cramps.
If you’re feeling creative, try making your own blend by steeping a teaspoon of fennel seeds with fresh mint leaves and a slice of fresh ginger.
The Ritual of Tea in a Busy World
One of the greatest advantages of incorporating tea into your Paleo lifestyle is the ritual itself. Taking a few moments to prepare loose-leaf tea, inhale the aromas, and sip slowly provides a calm, meditative break from the hustle of modern life. Whether it's a quiet morning start or a soothing evening wind-down, this ritual aligns beautifully with the idea of intentional living and connection to nature.
Make Your Own Paleo Iced Tea
When the Australian summer kicks in, iced tea becomes a wonderfully refreshing alternative to water or sugary soft drinks. Here's how to make a simple Paleo iced tea:
- Step 1: Brew 4 teaspoons of your chosen herbal or green tea in 1 litre of boiling water. Let steep for 5–7 minutes.
- Step 2: Strain and allow to cool completely.
- Step 3: Add slices of fresh lemon, mint leaves, or berries.
- Step 4: Chill in the fridge for at least 2 hours and serve over ice.
Great combinations include:
- Hibiscus and rosehip with fresh raspberries
- Green tea and cucumber with lemon
- Chamomile with pear slices and cinnamon stick
Reading the Labels: Hidden Ingredients to Avoid
While loose-leaf tea is generally a safe bet, many mass-produced tea bags contain additives, flavour enhancers, or even hidden sugars — all things that have no place in a Paleo lifestyle. Watch out for terms like “natural flavouring,” which can be a catch-all phrase for highly processed ingredients.
Always opt for organic where possible, especially when it comes to citrus peel or other fruit-based teas, as these can carry pesticide residues if not organically grown.
Best Accessories for Brewing Loose-Leaf Tea
If you’re new to loose-leaf tea, getting set up properly makes the experience much easier and more enjoyable. Here are a few useful accessories:
- Stainless steel tea infuser or strainer — Ideal for single cups or small teapots.
- Glass teapot with removable infuser — Beautiful to look at and easy to clean.
- Reusable tea filter bags — Great for taking loose-leaf tea with you to work or when travelling.
- Electric kettle with temperature control — Essential for delicate green and white teas that need cooler water.
Spices That Turn Tea Into a Wellness Tonic
Many everyday kitchen spices double as powerful health boosters and can be added to tea for flavour and function. Try combining a pinch of these next time you brew:
- Turmeric — Anti-inflammatory and perfect with black pepper and coconut oil.
- Cinnamon — Helps regulate blood sugar and adds a lovely warming note.
- Clove — Strong antioxidant with antimicrobial properties, great in spiced blends.
- Star anise — Fragrant and helpful for digestion.
You can simmer these spices with your favourite tea or brew them on their own in a pot for 10–15 minutes for a homemade spiced tonic.
Brewing for the Whole Family
If you’re looking to get the whole family into healthier hot drinks, herbal teas can be a great introduction. Children often enjoy sweet-tasting rooibos or blends with apple, cinnamon, or chamomile. Serve in fun mugs or let them pick their own blend from your tea selection — it makes the experience more inviting.
Keeping a Paleo Pantry Tea-Friendly
One small shelf in your pantry can become a treasure trove of options if you organise it well. Store loose-leaf teas in airtight glass jars, grouped by base type (herbal, green, black), and keep a small jar of your favourite add-ins — like dried rose petals, ginger slices, or cinnamon bark — nearby for quick blending.
It’s also helpful to keep a flask ready for tea on-the-go, especially if you’re avoiding the temptation of café drinks that don’t align with your Paleo principles.
Final Sip
The world of tea is far more expansive than many of us realise — and for those of us following a Paleo lifestyle, it opens up new rituals and flavours that complement our values. From calming bedtime chamomile to a zesty citrus green iced tea on a hot day, there’s a brew for every moment.
If you haven’t already, take a stroll to your local tea shop or browse an organic supplier online and experiment with a few new blends. You might be surprised how quickly tea becomes one of your favourite parts of your Paleo routine.
What is your Paleo drink of choice?
