Discover how to make Jarma, a traditional fermented grain drink often crafted from wheat or barley. This refreshing beverage boasts a unique flavor and is cherished for its probiotic benefits. Perfect for those who enjoy exploring authentic, fermented drinks, Jarma is easy to prepare and an excellent addition to your beverage repertoire.

Ingredients:

- 1 cup wheat or barley grains

- 4 cups water

- 1/4 cup sugar (optional, for sweetness)

- 1/4 cup plain yogurt or kefir (for fermentation)

- 1/2 teaspoon salt (optional)

Instructions:

Prepare the Grains:

  - Rinse the wheat or barley grains under cold water. Soak them in a bowl of water for 8-12 hours or overnight.

Cook the Grains:

  - Drain and rinse the soaked grains. In a large pot, bring 4 cups of water to a boil. Add the grains and cook over medium heat until they are tender, about 30-45 minutes. 

Cool and Ferment:

  - Drain the cooked grains and let them cool to room temperature. Once cooled, transfer them to a clean bowl or jar. Mix in the yogurt or kefir, which will act as the starter culture for fermentation. If desired, add sugar and salt at this stage.

Ferment:

  - Cover the bowl or jar with a clean cloth or plastic wrap. Let it sit at room temperature for 24-48 hours to ferment. The fermentation time can vary depending on the ambient temperature and desired tanginess.

Strain and Serve:

  - After fermentation, strain the liquid from the grains using a fine mesh strainer or cheesecloth. Transfer the liquid to a clean bottle or jar and refrigerate. The drink can be enjoyed cold and is typically served chilled.

Enjoy:

  - Serve Jarma over ice or straight from the fridge. It can be enjoyed as a refreshing beverage or a probiotic-rich drink.

Note: The fermentation process can be adjusted to taste. Longer fermentation will result in a tangier flavor. Ensure all equipment is properly sanitized to prevent unwanted bacteria growth.

Nutritional Values:

Wheat or Barley Grains:

- Calories: Wheat: 150, Barley: 130

- Protein: Wheat: 6g, Barley: 3g

- Carbohydrates: Wheat: 30g, Barley: 30g

- Fiber: Wheat: 4g, Barley: 6g

- Fat: Wheat: 0.5g, Barley: 0.5g

Benefits:

- High in Fiber: Supports digestive health and helps maintain a healthy weight.

- Rich in Vitamins and Minerals: Contains B vitamins, iron, magnesium, and selenium, which contribute to overall health.

- Antioxidants: Contains antioxidants that help combat oxidative stress.

Water:

- Calories: 0

- Fat: 0g

- Carbohydrates: 0g

- Protein: 0g

Benefits:

- Hydration: Essential for maintaining fluid balance and overall health.

- Supports Digestion: Helps in the digestion and absorption of nutrients.

Sugar (Optional):

- Calories: 200

- Carbohydrates: 50g

- Fat: 0g

- Protein: 0g

Benefits:

- Energy Source: Provides a quick source of energy.

- Sweetens Beverage: Enhances flavor if desired.

Note: Excessive sugar consumption can lead to health issues, so use it sparingly.

Plain Yogurt or Kefir:

- Calories: 35

- Protein: 3g

- Carbohydrates: 5g

- Fat: 1g

- Calcium: 150mg

Benefits:

- Probiotics: Supports gut health by promoting beneficial bacteria.

- Rich in Calcium: Supports bone health.

- Protein: Contributes to muscle repair and overall health.

Nutritional Values (per 1/4 cup of kefir):

- Calories: 45

- Protein: 2g

- Carbohydrates: 6g

- Fat: 1g

- Calcium: ~120mg

Benefits:

- Probiotics: Similar to yogurt, kefir aids in gut health.

- Nutrients: Provides vitamins and minerals essential for health.

Salt (Optional):

- Sodium: ~1150mg

Benefits:

- Flavor Enhancer: Enhances the taste of the beverage.

- Electrolyte Balance: Helps maintain fluid balance in the body.

Note: Excessive salt intake can lead to health issues, so use it sparingly.