Fermented foods are good for your health? Yes, yes, are you - vaguely? - aware, thank you. Did you know that drinks obtained through the same process are also rich in precious prebiotics and probiotics?

The gurus of well-being swear by these natural bacteria that, housed in the intestinal flora, boost immunity , optimize transit and improve brain function but also mood .

In the wonderful world of "healthistas", we do not talk about cider, champagne or beer, but kefir, kombucha, kvass and other healthy sodas or lemonades that catch the eye on the fresh shelves of organic shops.

What is a fermented drink?

To unlock the secrets of these magical potions, simply flip through Marie-Claire Fréderic's new book: "Natural Fermented Drinks" (Alternatives editions).

"A fermented drink is a sweet liquid (fruit juice, herbal tea softened with organic syrup, honey or unrefined sugar) that has been transformed by microscopic bacteria, yeasts or molds, " explains this food journalist and historian. "In the presence of air, these micro organisms multiply. But when we place them in anaerobic (lack of oxygen), it stresses them. To defend themselves, they make enzymes that will "break" the sugars and other nutrients of the material in which they are found "describes the author.

In short, the bacteria responsible for fermentation consume the sugars of drinks, which, once degraded, become substances beneficial to the body. To us enzymes, vitamins, organic acids and super probiotics! We still remain vigilant on the quantities consumed the first days: the intestine must get used .

Liquids easy to concoct at home

Good news for the planet and the wallet: we can make these form allies at home, just to save euros and plastic containers. It's even recommended: "You control the amount of sugar in your drinks. Fermentation will eliminate up to 80% of the sugar you put in at the beginning. The longer the rest period, the less sugar will be in the end, "says the author.

Another advantage for families of soft drinks: you decide on the effervescence of the preparation. In this type of recipe, sugar is notably transformed into natural carbon dioxide (unlike industrial sodas), which, if it remains under pressure, makes the liquid effervescent. Just release the air over the days of rest to lighten its concentration. In addition to modulating sugar and bubbles, the ultimate kif homemade soft drinks is the pleasure of creating your own drinks, according to your tastes and according to the seasons.

Organic and ripe fruits or vegetables, fresh herbs and spices are added to the sweet base. Fermentation does the rest, since it stimulates the creation of aromatic molecules. Upon arrival, your recipes will be even tastier. Enough to awaken your soul as a gourmet explorer. Between aspiring chemist and genial mixologist.

How to prepare your custom fermented drinks?

It's decided, do we start? To resurrect these familiar practices of the kitchens of yesteryear, one must first equip oneself. For fermentation, obtain airtight glass jars, such as those with rubber seals and metal springs. The preservation of your recipes will be ideally in bottles of lemonade (to keep the bubbles!) Without forgetting some accessories to transfer: a funnel, a fine strainer and a permanent coffee filter should do the trick.

Next step ? The acquisition of the basic rules of liquid fermentation and its different phases. Once the sweet blend is made, there are several ways to ferment a drink.

• First, the starting ingredients already contain microorganisms that cause fermentation (some fruits and vegetables).
• Segundo, we wait for bacteria and yeast to settle naturally in the liquid.
• Tertio: add a ferment, leaven or yeast. The whole process requires work, but a lot of patience. A fermented drink requires two to eight days of rest .

Once BA BA acquired, to your recipes! You will find dozens of traditional formulas or inspiring cocktails in Marie-Claire Fréderic's book.

Lime blossom lemonade, Indian tonic turmeric, sparkling orange not to shake, fresh raspberry soda, Shirley Temple, coffee kombucha, sparkling Celtic ... Flowering creations also on the internet. In short, you have everything you need to rock the summer, without taking a gram and boosting your metabolism. She is not beautiful, life in fermented mode?

The 4 big families of fermented drinks

• Ginger Ale: this refreshing lemonade with a strong taste of ginger requires two to three days of rest before tasting. It is obtained thanks to a fermentation via the yeast of ginger (the one at the origin of all the modern sodas!): A ginger root, the brown sugar and the non chlorinated water are enough to obtain this last one.
• Kefir of water: the other big family of fermented drinks is obtained thanks to kefir ferments: translucent grains that look like crushed ice. After three to five days, the fruit liquid that serves as its base becomes sparkling, slightly acidic, yeasty and lemony. This drink, also called tibico, can be made with milk preparations (it is called milk kefir).
• Kombucha: it is a non-effervescent drink, made according to the principle of vinegar. First of all, you need to get a "mother" of kombucha (in a store or at a girlfriend who grows it): a funny, shapeless, gelatinous and translucent crepe. Left a few days in a large amount of sweet tea, it will give life to a liquid rich in probiotics, to drink in small quantities (half a glass to begin) each day.
• Whey: when you do not have a kombucha mother, kefir seed or ginger, you can ferment the sweet liquids with the whey recovered from a cottage cheese.