Beet Kvass

Beet greens alongside beet chunks in glass container ready to make beet kvass

As a healing through food specialist and health supportive chef, I have been hearing about the wonderful health benefits that are derived from raw beet juice consumption.  The word “kvass” is a Russian word that means a lacto-fermented beverage made from sourdough rye or beets.  With its Russian origin, it originated in the Ukraine and has been consumed for over 1000 years by people living in that part of the world.  Now, it finally is making its way to the USA.

The benefits of this beverage are numerous.  As a lacto-fermented beverage, it contains beneficial bacteria (probiotics) which helps rebuild immunity and helps strengthen the gut.  This process allows key nutrients to be absorbed more readily into the body.

It helps with the digestive process, cleanses the liver, the gallbladder, improves bile flow, removes toxins from the body and fights free radical damage at the cellular level.  The red staining color in beets is derived from a set of phytonutrients known as betalains.  The betalains are responsible for the creation of red blood cells which alkalize the blood.

Inflammation can occur in an over-acidic body.  Due to maintaining balance among the pH level, it robs the body of calcium.  We all need to alkalize the body and beet kvass is an alkaline promoting beverage.

Beets are an excellent source of sodium, potassium, magnesium, calcium, iron, fiber, folic acid, manganese and vitamins A and C.  It is a rich potpourri of vitamins, minerals and enzymes.

The beet kvass when ready to consume can be drunk as is or added to soups and salad dressings.

Bowl of raw beets and the glass container of beet kvass


Beet Kvass 

(Serves:  8 cups)


1 (2 quart) glass bottle or jar with tight fitting lid

4-5 small beets scrubbed, rinsed and diced

1 tablespoon sea salt

Filtered water


Put the diced beet chunks into the glass container.  Add the salt and proceed to fill the jar with water leaving about an inch or two of space from the top.  Close securely with a lid and keep it away from direct sunlight in a room temperature environment for 3 days.

At the end of the 3 days, it can be moved to refrigeration.  It is now ready to consume.  It is suggested to have 1/4 cup in the morning and 1/4 cup in the evening.

Experiment with added ginger root and carrots for a variation.

Note:  When following the GAPS Diet protocol, Stage I, the beet kvass can be consumed along with the gelatinous meat stock for additional digestive benefits.  Stage I excludes fiber but the juice from lacto-fermented beets is highly encouraged for healing of the gut lining.


Axe, Dr. J. “The Beverage with Probiotic & Cancer Fighting Benefits”  September 16, 2015.

Goldberg, Max. “Beet Kvass- What is it and Why am I drinking it?”  January 24, 2012.

Ilia Regini is a certified healing through food specialist, health supportive chef, culinary instructor, writer, blogger and speaker.  Healthy Nourished Body offers chef service, cooking lessons, healthy kitchen makeovers and customized menu planning for healing through food dietary protocols.














Sarcoidosis – Foods To Add + Foods To Eliminate

Millions of people worldwide are affected by an auto-immune disorder known as Sarcoidosis.  Sarcoidosis consists of pockets of inflammatory cells which grown in diverse parts of the body including the lungs, lymph nodes, eyes and skin.  It is not known why some people develop it and others do not.  It can be controlled but not cured.  If not treated, it could possibly lead to organ damage.

People who are susceptible to the disorder may be affected by environmental toxins that are breathed in.  Therefore, it is pertinent to not inhale any harsh toxic odors.  An indoor air purifier may be helpful.

Allopathic physicians are treating the disorder with corticosteroids (under the brand name Prednisone).  The dilemma with this form of treatment is the long list of side effects which consist of excessive weight gain, insomnia, acne, diabetes, high blood pressure, glaucoma, cataracts, osteoporosis, depression and emotional irritability and skin bruising.

From a nutritional dietary perspective, it is advisable to consume a diet rich in fresh organic vegetables and fruits which are a good source of antioxidants.  The antioxidants may protect healthy cells from damage and neutralize free radicals which destroy cells.

To help rid inflammation from the body, it is best to lean towards an alkalinizing diet as opposed to a heavily acidic one.  An alkalinizing diet consists of more fresh vegetables and fruits eaten in the raw state which are cleansing and contain high amounts of enzymes which will help eliminate inflammation.  It is best to steer clear of lots of dairy, heavy fatty meat consumption, white flours, sugar and cold cuts which contain nitrates.  In addition, all foods containing caffeine such as coffee and chocolate need to be eliminated as well as alcohol and tobacco.

Include foods that are high in vitamin C such as peppers and kiwi which contain less sugar, zinc and healthy fatty acids which help repair cell damage.  Omega 3 fatty acids are important and can be found in flax seed/oil, chia seeds. hemp seeds and sardines.

It is crucial to consume foods high in calcium since Sarcoidosis may weaken bones and lead to osteoporosis.

Turmeric is an Asian spice which has anti-inflammatory properties.  It can be taken as a dietary supplement or used as a spice in food preparation.

Eat foods that are rich in the mineral magnesium which may offset the negative effects of Sarcoidosis on the cells.  Foods rich in magnesium include avocados, potatoes, corn, oats, brown rice and bananas to name a few.  The compound known as quercetin which is found in apples and onions has been found to be helpful in reducing inflammation in Sarcoidosis.

Note:  Avoid high levels of calcium-rich foods if you have high blood or urine levels of calcium.


Ilia Regini is a certified healing through food specialist/health supportive chef/culinary instructor/writer/blogger and speaker.  Healthy Nourished Body offers chef service, cooking lessons, healthy kitchen makeovers and customized menu planning for healing through food dietary protocols.