Kombucha Made Simple

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Are you a countertop fermentation newbie, or a veteran?

I have been interested in fermentation for about 10 years now, and I have gone through seasons of consistency, and seasons where I shoved my starters and scobies in the fridge and forgot them for a few months.

It’s all about balance, right?

Is Kombucha right for me?

There are two camps when it comes to countertop fermentation. Those who are renegades and never think about the risk of leaving things out without refrigeration so long, and then the people who think about it all the time.

I’m somewhere in the middle…..

I don’t lose sleep over if I will get sick from my ferments, but I also do a lot of research to know exactly what a ferment gone bad would look and smell like.

I do believe in the process, and frankly God gave us this wisdom so long ago on how to take such simple ingredients and make them work for us long term, that I’m confident in that.

This article was very encouraging to me, and I definitely think you should read it. This one was fantastic too!

  • Probiotics
  • Digestion
  • Antioxidants
  • Over-all health and vitality

All of these benefits make this lady’s heart happy!

Can I drink it if I am living a low carb lifestyle?

The short answer is YES!

The long answer has a few more steps than normal, and includes longer fermentation and specific ingredients for your second fermentation needs.

This article and this article had some great ideas for how to do it to fit into your low-carb lifestyle.

Here is a PDF I came across in my research too.

What do I need to start my Kombucha Journey?

In my experience fermentation is as complicated as you desire it to be. Me, I like to keep it simple, which can be most of the challenge when you are trying to make enough for 9 humans. So, keep that in mind when you see the multiple gallons of jars on my counters. This does not have to be the amount you make.

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Here is what I use:

  • 1 Gallon size glass jar
  • Black tea, if you are gluten free you will need to check that it is not cross-contaminated.
  • Organic cane sugar, yes this is the only reason I have cane sugar in my home.
  • Kombucha scoby, I got mine here and it came with starter tea in the kit, which cuts down on the length of your first ferment.
  • 16 ounces, or 2 Cups, of Kombucha (Starter Tea) if you have it.
  • Coffee Filters
  • Rubber bands


  • Boil your 12 cups of water and add 9 black tea bags
  • Let this cool as it steeps, and remove the tea bags after a few minutes and then add 1 cup of organic cane sugar and stir to dissolve completely. I do all of this part in the gallon jar that I am going to let my kombucha ferment in to save on dishes and handling of the liquid.
  • You will need to let this cool as much as possible before you add either your scoby or your reserved 2 Cups (16 ounces) of starter tea.
  • When the tea is cooled add your starter tea, and one layer of scoby to the jar.
  • Place a coffee filter or a thin cloth over the top and secure with string or a large rubber band.
  • Then, you need to let it sit on the counter at room temperature for 14-21 days. We are now keeping ours in our basement pantry because we are doing 6 gallons at one time, and putting an alert on the phone so that we do not forget them down there.

***You may need to pull your scoby apart because it will increase in layers as time goes on and become very thick. It can be a challenge to pull apart, but this is how you increase your ability to make more batches of kombucha at one time or to share the goodness with friends by gifting them a scoby and starter tea***

How to make your Kombucha Lower in Carbs for drinking in the second ferment

In my research, and talking with people who know the Trim Healthy Mama Plan very well, this is how you can make kombucha low-carb compatible or a Fuel Pull on THM.

  • Do a 14 day counter-top first fermentation
  • Strain your kombucha that you will drink and put into bottles or jars with lids that fit snugly. We use quart jars or half-gallon
  • To each jar add 1/4(quart jar) or 1/2(half-gallon) cup of some type of berries, or Lemons. The lowest in carbs are raspberries or lemons according to the article I found.
  • Put the lid on and let this sit on the counter for 24 hours.
  • Move this to the refrigerator to slowly ferment for the next 7 days.
  • Once 7 days have passed go ahead an strain off the fruit and store for drinking.

This slow second ferment with berries makes a very low-carb final product.

Other second ferment options

Additions after the second ferment

Thank you so much for stopping by!

If you want to learn more about my Trim Healthy Mama Lifestyle Coaching, How I got my Husband on board with our eating style, or the products we use in our home you have come to the right place.

Nicole Burch is sharing her gluten free, Trim Healthy Mama compatible, menu plan for the week of Jan 2-8, 2022.

Gluten Free Sourdough Flat Bread

This flat bread, is the most versatile recipe I have found with my sourdough adventures!

You need a sandwich?…it’s got you!

You want pizza?…it’s got you!

Crackers anyone?…it’s got you!

You have to use that discard, or you will have to throw it out?…It’s got you!

Otherwise, this recipe needs no large introductions, because it is so yummy, after many years of bread like products, you’re going to be so amazed at what you could use it for!

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  • 1 Cup mature Sourdough starter or discard, If you do not currently have a mature Gluten Free Starter I may have some available for purchase here.
  • 2-3 teaspoons Nutritional Yeast
  • 1 teaspoon Mineral Salt
  • Dash of Black Pepper
  • 1/4 teaspoons garlic powder, we buy most of our spices through here.
  • 1 teaspoon Psyllium Husk
  • Up to 1/4 Cup water to thin the mixture


Mix everything except water, getting all the lumps out (I’m looking at you psyllium husk!). Let the mixture sit for at least 10 minutes to allow the psyllium husk to fully activate. Then, add the water 1 tablespoon at a time, up to 4 tablespoons (1/4 Cup) until it is thin enough to pour onto a pan or a griddle….like a pancake.

Pro tip: a silicone basting brush is very helpful to even out the flatbreads after you pour them onto the heated surface to cook. This is my favorite tool for cooking gluten free tortillas too.

Cook until the top looks dry and you can easily get your spatula under the flat bread, and flip to cook for a few minutes on the other side.

Fridge or Freezer?

Yes, and Yes! This flatbread does well for 3-5 days in the fridge, making sure it is completely cool prior to storing so that it will not stick to the other flatbreads. It also, freezes well with no discernable dryness, to myself or my family, that comes with many other gluten free bread-like products after time in the freezer.

Is your flat bread sticking?

This is typical of gluten free dough and batter in general. For this recipe I would suggest a ceramic or non stick pan of some kind. I find my ceramic griddle to be very effective, and I do not spray anything on it at all. If it sticks for me, I give it a few more minutes and try again. If it still sticks, it likely had residue cook on from the last flat bread and I try to scrape the area better before I cook another one there.

If you are looking to create a Gluten Free Sourdough Starter, please join the waiting list for my next workshop here!

Thank you so much for stopping by!

If you want to learn more about the products we use, How to build a gluten free pantry, or how to start making Gluten Free Sourdough you have come to the right place.

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Cottage Cheese – THM (FP)

Make your own cottage cheese


In our large family  the small container of cottage cheese doesn’t even last for one meal.  I scoured the internet, fermentation groups, and stumbled upon one of my fellow large family moms who has a solution that was built for us!

Her post is here.

My tweaks:

*I made it with fat free milk.

*start with a pan that will fit into a regular size cooler.  I use the cooler to incubate my cottage cheese so that I don’t have to take up the space on my stove top.

*After the culture is cooked and strained I used my double fermented kefir as the liquid element to re-hydrate the curds. It is made with fat free milk, so it keeps this recipe fuel pull on the Trim Healthy Mama plan.

This made about 1/2 gallon after I re-hydrated it with the kefir to the consistency that I wanted for my family’s taste.  I stored it in a half-gallon glass jar because it is a fermentation, which means it has live bacteria.

If you want to see why I am so passionate about this way of eating you can go to this page and read about it!


Thank you so much for stopping by!

If you want to learn more about my family, Read about Why I believe you are a Gatekeeper, or how to cut down your cooking time you have come to the right place.

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