Fermented foods don’t have to be complicated or expensive. In fact, some of the most powerful healing tonics are made from the simplest, most affordable ingredients. Apple beet kvass is one of them. With just a beetroot, an apple, whey, a little salt, and water, you can create a probiotic-rich drink at home that supports digestion, liver health, and overall vitality.
This traditional tonic has been used for centuries as a blood and liver cleanser. On the GAPS Diet, beet kvass is recommended by Dr. Natasha Campbell-McBride as a gentle digestive remedy. Best of all? It’s quick to prepare, costs almost nothing, and transforms humble kitchen ingredients into a gut-healing superfood.
Discover more budget friendly probiotics in my post on lacto-fermented foods that improve gut health on a budget.
Why You’ll Love This Recipe
- Gut-healing: Probiotic-rich and full of beneficial enzymes.
- Easy & affordable: Only 5 everyday ingredients and a jar—no fancy equipment needed.
- Nutrient-dense: Beets and apples provide vitamins, minerals, and antioxidants.
- Customizable: Adjust sweetness by using red (sweeter) or green (tangier) apples.
- GAPS-friendly: Safe from Stage 1 (plain beet kvass) or Stage 5 with apple.
Ingredients
- 1–2 medium organic beetroots (unpeeled, washed)
- 1 apple (red for sweetness, green for tang)
- ½ cup whey (from yogurt or kefir – how to strain whey)
- 1 tbsp Celtic sea salt
- Filtered water
Tools Needed
- Quart-sized wide-mouth mason jar
- Chopping board and sharp knife
- Measuring spoon
- Fermenting airlock lid (or regular lid, burped regularly)
Step-by-Step Instructions
- Prepare produce: Wash the beets and the apple to remove any dirt. Do not peel. Chop into bite-sized chunks.
- Fill the jar: Add chopped beetroot and apple to the jar.
- Add starter: Pour in the whey and sprinkle in the salt.
- Top up with water: Fill with filtered water to just below the jar’s shoulder. Stir gently to dissolve the salt.
- Ferment: Secure airlock (or lid ). Store at room temperature, out of direct sunlight, for 3–5 days.
- Check daily: Swirl the jar to prevent Kahm yeast. If using a regular lid, release pressure every 1–2 days.
- Strain & enjoy: Remove apple after 5 days to avoid off-flavours. Beetroot can be reused for one more batch with a fresh apple, but discard once pale.
Storage Instructions
- Transfer strained kvass to a clean jar with a lid.
- Store in the fridge where fermentation slows.
- Use a plastic lid if possible, as salt may corrode metal.
- Best consumed within 3–4 weeks for optimal taste, the longer the kvass ferments, the more sour it becomes.
How to Use Apple Beet Kvass
There are so many ways to enjoy this probiotic-rich tonic:
- Drink it straight: Sip it daily as a probiotic shot, or dilute with water if the flavour is too strong.
- Salad dressing: Use kvass as the tangy base of a homemade salad dressing with olive oil and herbs.
- Add to salads: Chop the fermented beets and apple and toss them into a fresh salad for extra flavour and probiotics.
- Soup booster: Stir a splash into warm soups just before serving, or use it as part of a traditional borscht soup for authentic flavour and added nutrition.
Beet Kvass Benefits
Beet kvass is more than a refreshing drink—it’s a natural tonic for whole-body wellness:
- Supports digestion: Provides probiotics, enzymes, and lactic acid.
- Relieves constipation: Thins and supports bile flow for smoother digestion.
- Cleanses the liver & blood: Aids detoxification and elimination pathways.
- Boosts immunity: Antioxidants and anti-inflammatory compounds strengthen the immune response.
- Increases circulation: Fermentation converts nitrates to nitric oxide, improving blood flow.
According to PubMed research, fermented foods provide “antioxidant, antimicrobial, antifungal, anti-inflammatory, anti-diabetic and anti-atherosclerotic activity” to support gut and overall health.
FAQs
It should taste earthy, slightly salty, mildly sweet, and pleasantly tangy.
Dr. Natasha Campbell-McBride recommends starting with 1 teaspoon diluted in water on an empty stomach, gradually increasing to 1/2 cup twice daily or as tolerated.
Yes—beetroot helps cleanse the liver, thin bile, and support detoxification pathways.
How to Introduce Beet Kvass on the GAPS Diet
Dr. Natasha Campbell-McBride (creator of the GAPS Diet) recommends starting with 1 teaspoon diluted in water on an empty stomach, gradually increasing to 1/2 cup twice daily or as tolerated.
- Stage 1: Plain beet kvass (without apple)
- Stage 5: Apple beet kvass, once apple juice or GAPS shakes are tolerated
Healing foods don’t have to be costly or complicated.
Apple beet kvass proves that a few simple, inexpensive ingredients can become a powerful gut-healing tonic. Explore more fermented foods recipes, and don’t forget to pin this recipe for later!
Related Recipes
Apple Beet Kvass
A simple, probiotic-rich beet kvass made with apple. Supports digestion, liver health, and gut healing—easy and affordable to make at home.
Ingredients
- 1–2 medium organic beetroots (unpeeled and washed)
- 1 apple (red for sweetness, green for tang)
- 1/2 cup whey (from yogurt or kefir)
- 1 tbsp Celtic sea salt
- Filtered water
Instructions
- Prepare produce: Wash the beets and the apple to remove any dirt. Do not peel. Chop into bite-sized chunks.
- Fill the jar: Add chopped beetroot and apple to the jar.
- Add starter: Pour in the whey and sprinkle in the salt.
- Top up with water: Fill with filtered water to just below the jar’s shoulder. Stir gently to dissolve the salt.
- Ferment: Secure airlock (or lid ). Store at room temperature, out of direct sunlight, for 3–5 days.
- Check daily: Swirl the jar to prevent Kahm yeast. If using a regular lid, release pressure every 1–2 days.
- Strain & enjoy: Remove apple after 5 days to avoid off-flavours. Beetroot can be reused for one more batch with a fresh apple, but discard once pale.
Notes
Storage Instructions
- Transfer strained kvass to a clean jar with a lid.
- Store in the fridge where fermentation slows.
- Use a plastic lid if possible, as salt may corrode metal.
- Best consumed within 3–4 weeks for optimal taste, the longer the kvass ferments, the more sour it becomes.
GAPS™ and Gut and Psychology Syndrome™ are the trademark and copyright of Dr. Natasha Campbell-McBride.
The information in this blog post is my personal experience and for educational purposes only. It is not intended to diagnose, treat, cure or prevent any disease; and does not consider your individual situation. If you have medical questions, please consult with a qualified medical practitioner.
I’m Rebecca, a Certified GAPS & Nutrition Coach, and I help busy mums restore their family’s gut health—one kitchen, one meal at a time. I share practical tips, simple recipes, and ways to create lasting change.
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