Raspberry Rooibos Ferment
Why it’s perfect for this phase:
Your body is rising in energy, estrogen is climbing, and antioxidants + hydration are especially supportive. This bubbly, fruit-forward ferment is packed with vitamin C, polyphenols, and gentle tannins that protect cells, brighten mood, and help with hormone metabolism. It’s bright berry-forward, softly spiced, citrus lift, with an earthy roundness.
Ingredients (for 1 L batch)
Fresh or frozen raspberries – 150 g (1 heaping cup)
Organic cane sugar (or maple/coconut sugar) – 50 g (¼ cup)
Ginger bug starter – 60 ml (¼ cup, strained liquid only)
Rooibos tea – 1 tsp (caffeine-free, antioxidant-rich)
Orange peel (fresh strip or dried) – ~2 g (1 tsp dried)
Cinnamon stick – 1 small (~3 g)
Filtered water – ~750 ml (enough to fill jar)
Ferments have their own personalities—sometimes they fizz up beautifully, other times they’re a little shy. If you’ve ever wondered ‘Is this normal?’ while watching your jar bubble away… you’re not alone.
That’s why I created my Wild & Rooted Fermenting Guide to walk you through every step and troubleshoot the little quirks that pop up along the way. So whether your ferment is slow to start, too bubbly, or just needs a gentle nudge, you’ll know exactly what to do.
Because making living, nourishing drinks should feel joyful, not stressful.
Method
Prep the jar: Wash and rinse a 1 L glass jar well.
Fruit base: Add raspberries to cover the bottom. Lightly muddle with a clean spoon to release juices but keep texture.
Flavouring: Add rooibos, orange peel, and cinnamon stick directly to the jar.
Sweeten: Add 1/4 cup of in sugar (or natural sugar of choice). This feeds your microbes.
Starter: Pour in ¼ cup of ginger bug starter (strained).
Top up: Add filtered water until jar is ¾ full, leaving headspace for bubbles. Stir well.
Cover & ferment: Cover with a breathable cloth or fermentation lid. Leave at room temp (20–24 °C) for 48 hours. Stir once daily.
Strain & bottle: After 2 days, strain solids. Funnel liquid into swing-top bottles or plastic soda bottles (leave ~2–3 cm headspace).
Carbonate: Leave bottles at room temp for another 24 hours. “Burp” swing-tops/plastic bottles daily to release excess gas.
Refrigerate: Once fizzy, refrigerate immediately. Best consumed within 5–7 days.
Cycle-Sync Support
Follicular (Spring): Antioxidants + gentle detox support liver as estrogen rises.
Ovulatory (Summer): Hydration + polyphenols protect cells during peak energy/social phase.
Luteal/Menstrual: If desired, pair with warming herbs (ginger, nutmeg) to ground the light, cooling profile.
