How to make a Switchel- and the Top 10 Benefits of drinking Apple Cider Vinegar Water! A healthy, energizing, probiotic drink made with apple cider vinegar (with the “mother” in it) that lowers blood sugar, boosts healthy bacteria in the gut (while regulating yeast), lowers cholesterol, lowers insulin, helps shed weight, boosts immunity, aids with digestion and regularity, and increases energy and vitality!
If you’ve been here a while, you’ll already know I’m a huge fan of apple cider vinegar water. When I first started the blog, way back in 2011, I was drinking it regularly every morning and did not get sick for five years. Five years! Not a sniffle.
I stopped drinking it regularly a couple of years ago- then started to get colds again. So I’ve started up again, only this time I’m making it a little more palatable for beginners. It turns out, there is a name for this – a Switchel!
What is a Switchel?
A friend informed me, that my Apple Cider Vinegar Water goes way way back, originating in New England where it became a popular drink in the late 17th century – where it was used to revive tired and thirsty farmers at harvest time, also called “Haymaker’s Punch”. It was basically sweetened apple cider vinegar water.
Turns out there is a lot of research out there on all the good things this does for the body. Here is what I’m finding on the web…
TOP 10 Benefits of Drinking Apple Cider Vinegar:
- Lowers blood sugar
- Improves insulin sensitivity
- helps with weight loss
- Reduces Belly fat
- Lowers cholesterol
- Boosts immunity
- May improve heart health
- May slow the growth of cancer cells
- Improves digestion
- Increases energy
- Antibacterial Properties
Here are a couple more articles that talk about the benefits of apple cider vinegar that I found interesting: Longevity Live and Medical News Today.
I know that on days when I drink this Switchel, I feel so energized! Not only does it help keep me “regular” (drinking it first thing in the morning), when I drink it before a meal, I feel less hungry.
I’ve read it helps keep our gut microbiome in balance, helping regulate the balance between bacteria and yeasts. I’ve also heard it lower blood sugar after eating a high carb meal, and helps regulate insulin and lower cholesterol – but please do your own research and see. As I told you earlier, I know first hand it boosts immunity, making me more resistant to colds and flu.
But please don’t take my word for it…try it for yourself… drink it for a few weeks, and see how it feels.
Isn’t that the true test? Experiencing something for yourself personally?
What or who is the “mother”?
If you are wondering what “the Mother” actually is in the Apple Cider Vinegar – it is is the colony of healthy bacteria, similar to a Kombucha SCOBY, that help make the vinegar through a secondary fermentation process.
Apple Cider Vinegar “with the mother in it” is vinegar that is not filtered or heated (pasteurized), so the healthy living bacteria are preserved and kept alive to do their healing!
But here’s why I’m personally such a huge fan of the Switchel!
I travel a lot and eat a lot of street food. During my last day in India last year, I was sitting in a beautiful cafe in Mumbai on a hot day with a friend and totally spaced it and gulped down a huge glass of tap water. ( Which is known for causing “Delhi Belly”). For most of the trip I had been eating every form of street food imaginable… and never got sick. I flew out the next day and miraculously was OK for my entire 36 hours of travel.
When I got home, however, I found something had been brewing in my belly.
It was pretty bad friends. But I wanted to see if I could heal myself, instead of taking the strong antibiotics that my doctor prescribed for this. And guess what? It totally worked!
It took a while because I was inconsistent in the beginning, but once I figured out that on the days I drank this, my stomach was better, and on the days I didn’t, it got bad again, I made a point of drinking it straight for one week, 3 times a day.
Eventually, the good bacteria from the apple cider vinegar defeated the bad bacteria in my gut that was making me sick- at least that’s how I pictured it in my mind. 😉 Now I’m not a doctor, and I have no idea what was actually happening in there- all I know is, I got well without taking the antibiotics that kill all the bacteria in your tummy -even the good ones.
And again, recently, just a few weeks ago on a return trip to India, I got a bad stomach bug while there, but this time had bourght some Apple Cider Vinegar with me. I drank it with filtered water and the bug was gone in 8 hours, compared to the normal 3-4 days.
It felt pretty miraculous. So now I won’t travel without it. 🙂
Helps me stop snacking:
One thing that I’ve been trying to do lately is not snack between meals. This switchel has been a godsend. I snack out of boredom, not hunger… and you’ve probably heard me say, my mouth gets bored! So I’ve been reaching for this drink lately instead of the snacky stuff. It makes me feel less hungry.
Helps my immunity:
Like I mentioned earlier, when I drink this regularly I don’t ever seem to get colds or flu. Perhaps it is the placebo effect. Who knows, but it works.
I’m curious to hear what you think about this Switchel…. please let me know in the comments below! It’s actually the most helpful if you actually try it first and experience the effects personally, before judging. 🙂
Have a fun and happy weekend!!!
Get energized with this drink!
xoxo
PS: If you like this… you may like this Celery Juice Post and this Ayurvedic Detox Tea!
PrintSwitchel Recipe
How to make a Switchel- a healthy, energizing, probiotic drink made with apple cider vinegar (with the “mother” in it), lemon, ginger, honey or maple syrup – (both optional, see notes) that lowers blood sugar, improves insulin sensitivity, builds healthy bacteria in the gut, lowers cholesterol, helps sheds weight, boosts immunity, aids with digestion and regularity and increases energy and vitality!
- Prep Time: 10
- Cook Time: 5
- Total Time: 15 minutes
- Yield: 4 cups 1x
- Category: drink
- Method: stove top
- Cuisine: american
Ingredients
- 4 slices ginger ( optional- see notes)
- 3 ¾ cups water, divided
- 2 tablespoons apple cider vinegar ( like Braggs – “with the mother in it”) more to taste
- ½ –1 lemon (or sub limes or other citrus! Blood oranges are pretty too!)
- 1 tablespoon honey ( preferably raw) or maple syrup optional, see notes
Instructions
Place ginger in one cup of water in a small pot and bring to a boil. Let cool.
Pour the ginger water, remaining water, apple cider vinegar, juice from half a lemon, and your choice of sweetener into to a quart mason jar. Stir and adjust lemon and sweetness to your taste.
Store in a pitcher or mason jar, either in the fridge or at room temp ( if drinking throughout the day).
Enjoy first thing in the morning to aid the liver in cleansing, or in the afternoon for an energizing pick-me-up.
Notes
This will keep for 1 week in the fridge.
It’s important you let the warm water cool- you do not want to kill the healthy bacteria in the vinegar or the health benefits of the raw honey.
If in a hurry, simply leave out the ginger, and make the drink in a glass, with lemon, vinegar and optional sweetener to taste. You can also use sparkling water and serve over ice.
Sweetener is optional: Over time as you become accustomed to the vinegar taste, you may naturally want to lower the sweetener or omit completely. Most mornings I drink filtered water with just a splash of the apple cider vinegar. No sweetener, no lemon, no ginger. Simple and easy. But I know this may not be pleasant for most. This recipe was intended to get you accostomed to the taste. Feel free to adjust from here.
And Lately, I’ve been adding a pinch of pink Himalayan Salt to add electrolytes.
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So tasty and refreshing! I have it in the morning before a workout for a burst of clean energy
A much more palatable way to drink acv. My husband even gave it the thumbs up and I have been trying to get him to drink it for months.
★★★★★
My husband still won’t come anywhere near it…. haha! Glad you got yours to try! 😉
Hey Sylvia,
I’ve been meaning to let you know how much we’ve used and enjoyed your Switchel recipe – take it daily! I have been adding a handful of dried hibiscus which I get at Butterfly Herbs in Missoula – makes a pretty red color and adds a great taste – Thank you!
Great to hear Melanie!
Hey Sylvia,
I’ve been meaning to let you know how much we’ve used and enjoyed your Switchel recipe – take it daily! I have been adding a handful of dried hibiscus which I get at Butterfly Herbs in Missoula – makes a pretty red color and adds a great taste – Thank you!
Melanie Delaney
★★★★★
Hi Sylvia,
This is quite refreshing. I have been making a batch twice a week since you put in on your website. I believe that the raw ACV does provide a boost to your immune system. I really like the ginger aftertaste. I stopped adding any sugar after the second batch. I did not think it was needed. I make this even more than your tahini sauce which I make almost once a week.
★★★★★
I’m so glad you are enjoying it. Yes, once you get used to the vinegar, you need less and less honey. 😉
Quick and easy to make. This just feels so good to drink! I left the ginger slices in the mason jar when I refrigerated it. Next day, stronger ginger flavor and even better tasting when well chilled. I am putting this in my daily routine to help with my snacking.
★★★★★
I leave the ginger in too- and love how strong it gets! Gal you like it!
We had never heard of this, but I read the blog all the time and you have such outstanding recipes that we enjoy making weekly!! So we gave it a try as we’ve been suffering with a really bad flu bug & we absolutely love it!! It is so refreshing like a zingy tangy lemonade but soo much better tasting!! It will be a daily drink In our house from now on for sure and there is a pot of ginger stewing on the stove right now!! It helped ease our stomach pain for sure and whether or not it’s proven or placebo – either way I’m all for it and will definately continue and enjoy it thoroughly!!! My husband asks for it now. He thinks, and I agree that from the day after in the fridge plus the nèxt 2 days it actually tastes like it’s carbonated without all the byproducts, fillers and sugars!! I highly recommend this as well as every other recipe we have tried from your amazing collection of scrumptious recipes!!! Who knew healthy, wholesome natural foods could taste so incredible!! Thank you so much for changing our lives and the exciting new ways we eat!! ?
★★★★★
Hi Jodi and thanks for your kind note! Im so glad you liked the switchel!
Love this recipe-I left the maple syrup out the second time I made it-I love it even more!
★★★★★
Thanks- and YES that is usually what I do too, but to get people “used” to to the taste initially, a little sweetener helps in the beginning!
I surprised myself with how much I liked this. I have a hard time drinking straight water (it sits poorly in my system), and this is a great solution. I’m not sure if I completely buy into the benefits of Apple cider vinegar, but it has definitely helped me drink more water regularly, which is great.
★★★★★
I was rather sceptical about this drink, but went ahead and made it. Oh my! DELICIOUS!! Sort of tastes like lemonade. I mix about 1/2 cup with my green powder for a delicious beverage. I’m going to try adding sparkling water as some of your commenters have suggested. I love kombucha and this sounds similar and right up my alley. Thank you SO much!!
So looking forward to this…making it this morning.
Love this! Switchel is such a fun drink to make, can’t wait to try making this at home next time I head to the grocery store! Thanks for sharing!
Made this today – tastes great. The quantity is for 4 cups. Does that mean you should drink it over 4 days or can you drink more? Also does it effect your teeth?!
★★★★
You can drink it over four days, or all in one day. I usually have about 2 cups in the mornings. Too much vinegar can make your teeth sensitive, but this is pretty diluted with water. Feel free to cut back i you like!
Even though it’s diluted with water, between the vinegar and the lemon, that’s still a LOT of acid on your teeth. I wouldn’t cut back. Don’t want to dilute the taste or the effects. What I would suggest, though, is that after drinking, either brush your teeth or even just rinse your mouth well with tap water. That will wash the acid off and the fluoride in the tap water will help remineralize the enamel.
Rinse, don’t brush. Brushing can damage enamel that’s been weakened by acid.
Hi Sylvia,
I look forward to receiving your email every week! I made a batch of the Switchel right away and have been happily drinking it up. It’s delicious and refreshing. Thank you so much for sharing this recipe, as I’ve tried other ACV and lemon concoctions in the past, knowing the ACV has so many health benefits, but couldn’t get past the taste.
With a splash or two of sparkling water, it’s very similar to Kombucha (which I love!), so this is a great tasting (and much less expensive) alternative.
I’m going to continue drinking the Switchel daily for the next couple of weeks and see what changes happen. 🙂
★★★★★
Sara, glad you are enjoying it! Yes, with a little doctoring it’s not bad! thanks for sharing!
What do you think about adding moringa powder and chia seeds? Enjoying your blog and recipes ?
Give it a try! T like the idea of chia seeds!
Moringa is so healthy. DO IT !
That’s good to know it helped you. When I was in Bali every second day I’d feel sick in the stomach and if I had a glass of Coke without fail it fixed it. Not as healthy as you recipe but it’s a handy tip to know.
Delicious!!
Two months later and I am still making it every other day.
I have not been sick once since I started making and drinking this drink.
I work outdoors a lot and this help quench my thirst-delicious!
★★★★★
Delicious! Better than just the plain lemon water I usually drink. Already feeling great after one day but will try it out for a full week. I need the regularity and the energy boost 🙂
★★★★★
Awesome Cynthia! Let me know how you feel at the end!
Thanks Sylvie I’m going to try it! Just a small point, did you mean to write bowl or boil in step 1?
Boil. 😉 thanks, fixed it.
I am a physician… And your GI bug almost assuredly got better because most of those food poisoning related infections are self-limited … Aka they will clear up spontaneously without any strong medications. Assuming you are not immunocompromised (AIDS, pregnant, etc.), you would have cleared the infection regardless. The extra hydration certainly did help, though!! Thats where people get in trouble most often with GI infections — dehydration!
Regardless, it sounds pretty tasty lol. I don’t know if it does any of the health benefits described, don’t know what, if anything, scientific studies (and not anecdote/blogs) say, but hydration alone will keep most of us, who are low-key chronically dehydrated, having regular bowel movements.
Probably not a panacea.
★★★
Well I’m sure you know more than I.;) But I will say, that for me, for the first few days I drank this (during my food poisoning time – which lasted 10-12 days off and on) my belly got better, and digestion actually was normal. On the days I skipped it, my stomach issues actually returned again ( just as bad!). Friends suggested that I go to a doctor, but I just wanted to see if this would work if I was consistent. So I actually tested it out, because it was so astounding to me. I skipped it intentionally, once more, and stomach issues came back. I know it is hard to believe, but it is true. After I figured out I needed to be consistent with it, I drank it every day for 1 more week and then I was fine. So basically, drank it for 3 days, felt better, skipped a day, bad stomach again, drank for 2 more days, better again, skipped a day intentionally, bad again, then drank for a week strait. All good. I drank lemon water on the days I didn’t have the vinegar water.
Can puréed ginger sold in plastic tubes in the produce section be used effectively in this recipe? Thank you!
Hi Laura! Great question and I’m not sure! I know they sometimes add oil to preserve the paste, so this would be my only hesitation. But I think it is worth a try. Please let me know what you think if you do try it!
How much in total are you drinking per day to have the positive effacts?
Hi Gail, sometimes I only drink an 8 ounce glass first thing in the morning, which I feel is enough. But I love it so much I find myself drinking more at times too!
I grew up taking honey and vinegar. It was our “medicine” when we were kids. My mom swore by it. I I’ll tell you…we weren’t sickly kids either. And when I was away at college, I can remember my mother reminding me to take my honey and vinegar. I started doing it again on a fairly regular basis and I haven’t gotten sit. But the adding of the ginger and lemon is EVERYTHING. Its delicious and a real enhancement to this all natural remedy for so much. I am going to drink it everyday and report back in 30 days for an update on how its’ working out. Let the healing begin! This is a great recipe. thanks for sharing.
★★★★★
Awesome Michelle! Yes, please share how you feel after the 30 days!
I have too many limes at the moment. Can I use them instead of lemon?
Yes! Limes are great! I will add to recipe!
If I double or triple the recipe and keep it in the fridge (I don’t want to make it every few days), how long will it keep fresh in the fridge?
I think it would be fine in the fridge for a few weeks!