Rejuvelac

I studied Dr. Ann Wigmore’s work many years ago and have always been fascinated by her contributions to the world of fermented foods. One such creation is Rejuvelac, a probiotic-rich drink made by fermenting sprouted grains in water. Popularized in the 1960s by Dr. Ann, the founder of the Hippocrates Health Institute, Rejuvelac has origins believed to trace back to her Baltic roots. This refreshing, slightly tart beverage is reminiscent of the traditional Romanian drink Bors, used to make the sour soup ciorba.

Rejuvelac is cherished by many as a digestive aid, enhancing enzyme content to facilitate better nutrient absorption from our diet. Additionally, it acts as a gentle natural laxative, easing constipation and assisting in the breakdown of undigested waste. Incorporating fermented foods into your diet is incredibly beneficial, and Rejuvelac offers a simple yet effective alternative without requiring special techniques, cultures, or equipment.

Despite its unassuming method of preparation—allowing water and sprouted grains to ferment over a couple of days—Rejuvelac results in a clean, tangy drink with a pleasant citrus aroma. It is a rejuvenating “super sprout drink,” brimming with active enzymes from the grain sprouting process. Best consumed in small quantities, such as 2-4 ounces at a time in a shot glass, this health-enhancing tonic is intended to be enjoyed before or between meals on an empty stomach. While it promotes digestive health, excessive consumption might lead to gastrointestinal discomfort or loose stools.

Rejuvelac is a simple yet fascinating fermented drink made by soaking sprouted grains in pure water for one to two days. Traditionally crafted from wheat berries, it can also be brewed with other grains like rye, kamut, barley, millet, or quinoa, each imparting its unique flavor profile. Unlike many other fermented products you’d find at health food stores, Rejuvelac is made at home. It stands out from other ferments as it doesn’t require a specific culture starter, setting it apart from the likes of kombucha, kefir, or sauerkraut. This “wild fermentation” relies on the natural microorganisms present on the grains themselves to culture the water. The fermentation process not only ramps up enzymatic activity but also promotes the growth of beneficial Lactobacillus bacteria, which can bolster gut health by supporting our inner body ecology. With just two ingredients—sprouted grains and pure water—Rejuvelac is an old-school culturing method that’s both easy and inexpensive. It’s even handy as a liquid starter for other ferments, like the seed cheeses popularized by Dr. Ann Wigmore, using small amounts for that distinctive cheesy flavor. While similar in its probiotic potential to kombucha and kefir, Rejuvelac contains just trace amounts of alcohol—no more than what you’d find in sauerkraut. And for those avoiding gluten, you can use gluten-free grains like quinoa or millet, although buckwheat is best avoided due to its mucilaginous texture when soaked

All raw grains, seeds, and most nuts will sprout small roots when soaked in water for an extended period. Overnight soaking is optimal to help them sprout, growing tiny white root hairs that kickstart the lacto-fermentation process for making Rejuvelac. As fermentation expert Sandor Katz explains, soaking causes the grains to swell, triggering changes that lead to sprouting, while reactivating the bacteria and fungi on the grain surfaces to begin fermentation. Katz is a renowned author and fermentation revivalist, known for his influential books “Wild Fermentation” and “The Art of Fermentation,” which have inspired many to explore traditional fermentation techniques. Familiarity with seed sprouting simplifies Rejuvelac preparation, as similar techniques are used for growing sprouts, microgreens, and even making Essene bread or sprouted crackers. While sprouting isn’t overly complex, it requires regular rinsing and attention to prevent over-sprouting. This method is also applied to sprout wheat berries for wheatgrass cultivation. Dr. Ann Wigmore, a pioneer in holistic health, recognized wheatgrass juice’s benefits early on and successfully incorporated it alongside Rejuvelac in her healing practices.

Health Benefits of Rejuvelac: An Enzyme-Rich Drink and Digestive Aid

When your body struggles to efficiently break down food, it can lead to undigested waste and trapped toxins in the gut, causing issues like bloating, constipation, obesity, fatigue, and a weakened immune system. Incorporating lacto-fermented foods, such as Rejuvelac, into your diet can greatly enhance your overall health by helping to process these byproducts of a diet lacking in enzymes. Rejuvelac is particularly rich in enzymes produced by beneficial bacteria and yeasts, including the amylase-producing Aspergillus oryzae, the “koji” culture used in fermenting miso. Moreover, sprouted grains are highly energizing largely due to their increased enzyme levels activated during sprouting and fermentation.

As noted by Dr. Johannes Kuhl, a German researcher and author of “Cancer in Check,” lacto-fermented foods offer significant health benefits: “The natural lactic acid and fermentive enzymes produced during fermentation positively affect metabolism and have curative effects against diseases. Lactic acid eliminates harmful intestinal bacteria and aids in better digestion and nutrient assimilation. Fermented foods enhance the intestinal tract and foster the body’s own vitamin production within the intestines.”

A Liquid Probiotic Tonic for Intestinal Balance

Rejuvelac serves as a nutritious and energizing probiotic tonic, helping to populate the large intestine with friendly Lactobacillus microflora and encouraging the growth of beneficial bacteria. Regular consumption of probiotic supplements or fermented foods, like this easy, inexpensive sprouted wheat berry drink, is recommended. Ideally, a healthy gut flora balance consists of about 80% bacterial species like Lactobacillus and Bifidobacterium, with the remaining 20% being more acidic fungal species such as Candida albicans, which are beneficial in small amounts.

In small, controlled amounts, Candida isn’t inherently “bad” and is part of the normal microbial ecosystem in the gut. The key is maintaining a healthy balance where beneficial bacteria such as Lactobacillus and Bifidobacterium keep Candida and other potentially harmful microorganisms in check. This balance helps ensure that Candida does not grow unchecked or cause health issues. So, the presence of Candida albicans with this ferment is not a concern.

Other Nutritional Components

Research by food chemist Dr. Harvey Lisle highlights Rejuvelac’s richness in proteins, carbohydrates, Lactobacillus, B vitamins, vitamin C, vitamin E, dextrines, phosphates, Saccharomyces, and Aspergillus oryzae.

Rejuvelac Benefits List:

• Introduces friendly lacto-bacteria to the gastrointestinal tract
• Promotes regular bowel movements by moving and cleansing the bowels
• Energizes the body through enzymatic activity
• Helps remove toxins and excess undigested waste material
• Acts as a digestive aid and enhances nutrient absorption

How to Sprout Grains

Sprouting grains before fermentation is crucial because it activates the essential components needed for a successful, health-enhancing drink like Rejuvelac. This process requires a few days of preparation prior to making the actual recipe. Start by selecting whole, raw, non-GMO, and preferably organic grains, ensuring they haven’t been heat-treated or irradiated. Whether you choose soft wheat berries or quinoa for your Rejuvelac, having high-quality grains is essential.

Directions for Sprouting Grains:

1. Rinse: Begin by taking 1 cup of dry grain and rinsing it thoroughly with clean, pure water to remove any dust or debris.
2. Soak: Soak the grains overnight, or for about 8 hours, in a 1-quart mason jar with a loose lid to allow for air circulation.
3. Strain: Place a clean mesh lid on the jar and strain out the soak water.
4. Rinse Again: Refill the jar with pure water, give it a stir, and strain again to ensure the grains are clean.
5. Drain: Turn the jar over with the mesh lid angled downward into a dish to allow excess water to drain out completely.
6. Rinse Daily: Rinse the grains once daily by refilling with water, swirling gently, and draining again to keep them fresh and hydrated.
7. Watch for Sprouts: Observe the grains for sprouting hairs after the first day. Sprouting usually occurs within 1 to 2 days, depending on the room temperature.

By following these steps, you’ll have sprouted grains ready to create an invigorating and beneficial batch of Rejuvelac.

Can Rejuvelac Go Bad?

Yes, during fermentation, Rejuvelac can spoil if unfriendly microbes overtake the lacto-bacteria, rendering the liquid inedible. Signs of spoilage include a strong, unpleasant odor, excessive cloudiness, and possible mold on the surface. If you encounter this, it’s essential to discard the batch and start fresh with clean, sanitized equipment. Spoiling often happens in environments that are too hot or humid. For best results, maintain a temperature range of 70-75°F (21-24°C).

Suggestions to Prevent Spoilage

1. Clean jars, lids, and utensils with very hot soapy water.
2. Rinse thoroughly in hot water to eliminate all soap residue.
3. Purchase fresh, dry organic grains from a reputable source.
4. Rinse grains several times in pure water before soaking.
5. Dry equipment with clean towels and cover jars with a clean cloth or a loose lid with a cloth on top.
6. Use only pure filtered or distilled water, never tap water.
7. Always use fresh sprouted grains for each batch rather than reusing grains.

Potential Rejuvelac Contamination

Some health authorities, like Brian Clement, caution that Rejuvelac may contain non-lethal but undesirable fungal yeasts, like Saccharomyces. These are common in fermented foods such as kefir and normally beneficial in low quantities (about 20%), aligning with their presence in our intestines. Lactobacillus, the robust bacteria needed for fermentation, ensures a successful lacto-fermented product. From our experience, Rejuvelac has only provided positive health benefits, indicating that significant quantities of less beneficial species are not present. If the final drink looks and tastes as it should, it signifies successful fermentation.

It’s wise to take precautions when making Rejuvelac. Ensure all equipment is clean and sanitary to prevent spoilage. To avoid airborne yeast contaminants, cover your jar securely with a loose lid and clean cloth, and culture it in a well-ventilated, clean area away from dust and high traffic.

Rejuvelac Recipes

Traditional Rejuvelac Recipe

This traditional Rejuvelac recipe uses soft wheat berries. Many people who are sensitive to gluten can easily digest this sprouted grain liquid, but those with severe gluten allergies or celiac disease should opt for non-gluten varieties.

Ingredients:

• Sprouted soft wheat berries (from 1 cup of dry grain—see sprouting directions in the link at the bottom of the page)
• 3/4 quart of pure filtered or distilled water

Directions:

1. Start with a clean, sanitized quart jar and mesh lid and add your sprouted grains.
2. Pour in 3/4 quart of cool filtered or distilled water.
3. Cover the jar with a loose lid or place a mesh lid with a cloth over the top. (As with all ferments, avoid tightly screwed lids to prevent potential explosions.)
4. Ferment the mixture on a countertop or in a cupboard, keeping it out of direct sunlight.
5. Gently swirl the jar a couple of times a day to move the grains around.
6. Ferment for 1-2 days, until the mixture becomes slightly cloudy with some bubbles.
7. A slight film may occasionally form on top, which can be scraped off.
8. When fermentation is complete, strain the liquid and compost the sprouted grains.
9. Store the Rejuvelac in the refrigerator for up to 2 weeks.

The final fermented liquid should be slightly cloudy with a tangy taste and a pleasant citrus aroma.

Quinoa Rejuvelac Recipe

Quinoa is an excellent gluten-free grain for making Rejuvelac, particularly suitable for those sensitive to glutenous grains like wheat, barley, or rye.

Ingredients:

• Sprouted quinoa (from 1 cup of dry grain—see sprouting directions in the link at the bottom of the page)
• 3/4 quart of pure filtered or distilled water

Directions:

1. Begin with a clean, sanitized quart jar and mesh lid, then add your sprouted quinoa grains.
2. Add 3/4 quart of cool filtered or distilled water.
3. Cover the jar with a loose lid or a mesh lid accompanied by a cloth over the top. (Again, avoid tightly sealing the lid to prevent pressure buildup.)
4. Ferment on a countertop or in a cupboard, shielding from direct sunlight.
5. Swirl the jar gently a few times daily to circulate the grains.
6. Allow to ferment for 1-2 days, or until the liquid becomes slightly cloudy with bubbles.
7. If a slight film forms on top, it can be scraped off.
8. After fermentation, strain the liquid and compost the grains.
9. Keep the finished Rejuvelac refrigerated for up to 2 weeks.

How to Use

Rejuvelac does agree with most people, but not everyone, so it is good to start out slow with small amounts (2T) to test it out if you are “digestively” sensitive.

Drink rejuvelac first thing in the morning as well as before or between meals for optimal results. It is best consumed in smaller quantities rather than large glasses, especially if you are new to drinking it.