Why Monsoon Messes With Immunity
The rainy season creates an environment where viruses and bacteria thrive. Increased humidity, fluctuating temperatures, and the higher risk of water and food contamination put extra stress on our immune systems. Our digestion can also become more sluggish,
making us more vulnerable to infections like the common cold, flu, and stomach bugs. This is why giving your body extra support through diet and lifestyle is crucial during these months.
Fermentation and Your Immune System
A huge part of your immune system—about 70-80%—resides in your gut. This is where fermented foods work their magic. They are rich in probiotics, which are beneficial live bacteria that help balance your gut microbiome. A healthy gut environment improves digestion, enhances nutrient absorption, and helps regulate your immune response, making it more effective at fighting off pathogens. Studies have even shown that a diet rich in fermented foods can increase microbial diversity in the gut and reduce markers of inflammation. These homemade shots are a simple way to introduce these benefits into your daily routine.
Recipe 1: Classic Carrot-Beet Kanji Shot
Kanji is a traditional North Indian fermented drink, traditionally made with black carrots. It’s tangy, savoury, and packed with probiotics. This version uses everyday carrots and beetroot. To make a batch, you will need a clean 1-litre glass jar, 2 medium carrots, 1 small beetroot, 1 tablespoon of coarsely crushed mustard seeds, 1 teaspoon of salt, and about 3-4 cups of filtered water (boiled and cooled). Peel and chop the carrots and beet into small pieces and place them in the jar. Add the crushed mustard seeds and salt. Pour in the cooled water, leaving an inch of space at the top. Stir well with a clean spoon, cover the jar with a cloth, and secure it. Place it in a sunny spot for 2-4 days, stirring once daily. Once it tastes tangy and slightly sour, your Kanji is ready. Strain a small shot and drink it daily.
Recipe 2: Fiery Ginger-Turmeric Fermented Shot
This shot combines the anti-inflammatory powers of ginger and turmeric with the benefits of fermentation. For this, you’ll need a 500ml glass jar, a 2-inch piece of fresh ginger, a 2-inch piece of fresh turmeric, the juice of one lemon, and a pinch of black pepper. Finely chop or grate the ginger and turmeric (no need to peel if organic, just wash well). Place them in the jar with the lemon juice and black pepper. You can use a starter liquid like a tablespoon of unflavoured kombucha or the brine from your Kanji to kickstart the fermentation. Top with 1-2 cups of filtered water. Seal the jar and let it sit at room temperature for 2-3 days, “burping” the jar daily by briefly opening the lid to release gas. Once it's fizzy and has a pleasant sour aroma, strain and store the liquid in the fridge. A small shot is all you need.
Tips for Safe Home Brewing
Fermentation is safe and easy, but following a few rules is key to success. Always start with impeccably clean equipment; sterilise your glass jars and lids with hot water before use to prevent unwanted bacteria from growing. Use filtered or boiled-and-cooled water, as chlorine in tap water can inhibit the good microbes. When fermenting vegetables, ensure they stay submerged under the brine to prevent mould. Finally, trust your senses. If a ferment smells off, looks mouldy (beyond a harmless white film, which can be skimmed off), or tastes bad, discard it and start again.
