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Apple cider vinegar is a fermented drink that has many health benefits. In this article, we will show you how to make your own apple cider vinegar at home.
There are two different ways to prepare your apples to make your vinegar. The easiest way is to buy whole apples and just start with these. If you're using apples in the kitchen and don't want to waste the peels and cores, you can save the discards and freeze them until you have enough to start a batch of apple cider vinegar. I save my apple peels and the cores to use in myJuicer, so I tend to have lots of scraps on hand.
Make sure you are using organic apples. The outside peels of non organic apples are heavily sprayed with pesticides and you don't want to have these pesticides fermenting with your brew. If you don't have access to organic apples, be sure to peel your apples and use the inside pulp only.
Benefits of Apple Cider vinegar
When you go shopping you'll notice that some apple cider vinegars will look cloudy and have lots of floaters, this is a good thing! What makes apple cider vinegar beneficial is the healthy bacteria made by the "Mother". The Mother of vinegar is the slimy substance or layer of film that can form on the top of or in the liquid of apple cider vinegar. The mother is actually a cellulose substance made up of various Acetobacter, a very acidic strain of bacteria.
You may be familiar with other fermenting drinks. These drinks contain what is called a Scobie. Komucha or the Mother grains found in Kefir all have a Mother it feeds from. Fermented apple cider vinegar is the same.
Vinegar is a liquid consisting of about 5–20% acetic acid (CH 3 COOH), water, and other trace chemicals. What makes apple cider vinegar beneficial to your health is the active acetic acid as well as its high contents of phosphorus, magnesium, potassium, anti-oxidants and calcium. Acetic acid is produced during the fermentation process.
- Improves insulin sensitivity: According to this 2004 study, drinking apple cider vinegar before a high-carbohydrate meal improves insulin sensitivity, slowing the rate of blood sugar levels rising in people who are insulin resistant (a prediabetes condition) or have type 2 diabetes The researchers note that vinegar may possess physiological effects similar to the anti-diabetes medications acarbose and metformin.
- Reduces the risk of cancer: Vinegars are a rich source of polyphenols, compounds synthesized by plants to fight oxidative stress. Consuming polyphenols enhances antioxidant protection and reduces cancer risk according to this 2006 study.
- Reduces risk of heart disease and stroke: Vinegar is believed to prevent the oxidation of low-density lipoprotein (LDL), that contributes to plaque build up in the arteries, blocking blood flow. This can help prevent heart attacks or strokes.
- Reduces heartburn and reflux: Vinegar mimics the acidic environment of the stomach and helps food to break down. Many people report reduced symptoms of reflux or heartburn after using apple cider vinegar.
- Weight management: Apple cider vinegar can be a great alternative for salad dressings, giving you a healthier option rather than heavy cream dressings that contain a lot of bad fats.
Supplies & Ingredients
- Sterilized Jar. I like to use 32-ounce wide mouth mason jars and make a few small batches at a time.
- Organic apple scraps – enough to fill your jar 3/4 of the way full.
- Filtered water 1-2 cups per 32once jar
- Organic cane sugar 1-2 table spoons per 32 once jar
- Ultra fine cheesecloth (keeps fruit flies out)
- Fermentation weight to keep your apples submerged and prevent molding.
- Rubber band
Directions- lets Ferment!
- Chop apple scraps or whole apples to fit jar and fill 3/4 full.
- Dissolve 1 tablespoon cane sugar for every 1 cup of water. You will want to make enough cane sugar water to completely cover your apple pieces.
- Pour cane sugar water over the apples filling the jar an inch from the top.
- Place your fermentation weight into the jar so apples stay completely submerged. If any apple chunks are exposed to air they will mold and ruin your batch.
- Cover with cheesecloth and secure with rubber band.
- Let sit in a cool dark cupboard for 3 weeks checking on it regularly to be sure your apples have stayed submerged.
- After the 3 weeks of storage strain your apples from the juice.
- Pour juice back into the jar and let sit for another 3-4 weeks.
- Be sure to stir your juice every other day.
- The longer you leave your batch the tarter it will become. after the 3-week mark taste test your batch and let sit if you want a tarter flavour.
*Note. You will notice during your fermenting; a Mother or Scobie will form. You can leave this in your finished batch or remove. I strain mine and add my new apple cider vinegar to a serving jar and start a new batch.
Making your own apple cider vinegar is cost effective and really easy. You can use up apple scraps or fresh whole apples.
If after all, you are looking for the convenience of a great fermented organic apple cider vinegar with its Mother, I recommend Bragg Organic Raw Apple Cider Vinegar
Do you ferment other drinks for their health benefits? We love to hear your thoughts!