Beverages
cold & hot
The regular supply of water is vital for our circulation. Normally we need 2-3 liters of liquids per day and if we undertake sporting activities, then up to 10 liters. This means drinking the best spring or tap water, weakly brewed herbal teas or still mineral waters. The best drink is pure water. Cola and other industrial soft drinks are not recommended because of their high sugar content and taste additives. All fresh fruit vegetable juices and milkshakes or cocktails are not free liquids and therefore not suitable as thirst quenchers. They must first be digested and are therefore to be counted (when it comes to considering their calories) as a snack between meals. They need insulin and this blocks the burning of fat.

Fermented drinks are balm for our intestinal flora and should be consumed regularly. You will also find milk kefir, yoghurt and other suggestions for making your own fermentations under the heading    Fermented Food.
Refreshing tap water
Ingredients (1 liter)
3 lemon and orange slices
3 sprigs of mint or lemon balm
1 liter tap water
Method (5 minutes)
The simplest most refreshing drink for everyday use is a glass jug of cold tap water, mixed with 2-3 stalks of fresh mint or lemon balm, with 2-3 thick halved oranges and lemon slices. Put everything in a large glass jug and let it stand for 1 hour so that the water takes on flavor. This also looks so appetizing and encourages you to drink more often.
You can also use apple slices and fresh ginger.
Nutritional information (1 serving)
KCAL CARB PROT FAT
- - - -
Food compatibility
L
Lactose-free
F
Omit lemon and orange
G
Gluten-free
H
Histamine-free
juice water
Ingredients (1 liter)
1 lemon, squeezed
2 oranges, squeezed
3 sprigs of mint or lemon balm
1 liter Tap water
Method (5 minutes)
Put the squeezed fruit juices and lemon balm twigs with as long a stem as possible into a glass jug and fill up with tap water.Put the squeezed fruit juices and lemon balm twigs with as long a stem as possible into a glass jug and fill up with tap water.
You can also stir in 3 tablespoons of good lemon balm or elderberry juice or any other good fruit and berry juice.
Nutritional information (1 liter)
KCAL CARB PROT FAT
39 3,6 0,6 -
Food compatibility
L
Lactose-free
F
Without fruit and juice
G
Gluten-free
H
Without citrus fruits and juices
APPLE TEA WITH GINGER
Ingredients (1 liter)
3 cloves
1 cinnamon bark
1 liter tap water
200 ml cream
1 tbsp honey
1 tsp ginger
Peel of 2-3 apples
Method (30 minutes)
Finely chop the ginger with the skin. Pour cold water over everything, bring to the boil once and let simmer for 20 minutes. Remove from heat, stir in honey, strain and drink warm.
Nutritional information (1 liter)
KCAL CARB PROT FAT
25 6,0 - -
Food compatibility
L
Lactose-free
F
Omit honey and apple
G
Gluten-free
H
omit honey and substitute with brown sugar
KOMBUCHA
Zutaten (4 servings)
1 liter tap water
150 ml fready-made Kombucha drink as starter liquid
1 Kombucha tea scoby (available in health food shops or online via www.fairment.de)
100 g brown sugar
6-8 g organic green or black loose tea
A large, wide container for fermenting
Method
Bring the water to the boil, add the tea (e.g. black and green tea in equal parts) and let it steep for about 10-15 minutes. Dissolve the sugar completely in the tea.
Let the tea cool down to room temperature and pour it into a glass fermentation jar. It is best to use glass jar that are not too small and wide, such as carafes, which give the newly growing tea fungus as large a surface area as possible to unfold.
Now add the purchased Kombucha tea scoby together with the finished Kombucha drink (at least 150 ml per liter) to the fermentation jar.
Close the fermentation jar with a kitchen towel and a rubber ring so that the scoby can breathe but is still protected against pests. Leave the glass jar in a warm place at room temperature and do not move it for the next few days so that the bacteria and yeasts can work undisturbed. After 3-4 days you should taste to see if the drink is already sour enough for your taste, otherwise leave it to mature for another 5-7 days or longer in the fridge. The longer you wait, the more sugar is broken down and the sourer the kombucha tea tastes. Once it suits your taste, strain the kombucha tea through a sieve and fill it into bottles with a funnel. Then put it back in the fridge.
Nutritional information (1 liter)
KCAL CARB PROT FAT
34 10,0 - -
Food compatibility
L
Lactose-free
F
not suitable
G
Gluten-free
H
Possibly not suitable