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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Is there an added benefit to using pink Himalayan Salt versus kosher sea salt?
I prefer Pink Himalayan Salt because I’ve been reading about all the pollutants (microplastics) in sea salt now. Just a personal preference.
We have used ACV medicinally for decades, including for food poisoning. Our family of 5 once did a trial to see if it really worked: when we had eaten some “iffy” food at a picnic, some of us took the ACV and some didn’t. Those that didn’t, got sick, we others did not. We take it like a shot; 1-3 tsp in water (we used to do 8 oz, but now i cut to the chase and sock about 1TBSP in 2-4oz water. Gets the job done fast. Whenever I am suspicious of a food I ate, or if tummy feels kinda funny, i take no chances and down it. And in those days, it was just the commercial ACV, not the good stuff we can get now! But either works. Had to share. It’s never done me any harm, and because it is downed like you might a shot of strong booze, (gulp!), there’s no tasting it really. 🙂
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I have to try this! I think I need it.
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I have cultivated a DEEP and abiding hateful resistance to Kombucha for at least 2 decades. Really. Would rather be stabbed in the eyeball than drink that s…! BUUUUUT….Saw a few of your other recipes and tried them with great joy on the outcomes and then…I saw the Switchel…Dang. Given my native habit of forgiveness, I decided to try it. There were no specifics on the size of the ginger “slices” so I used about 1/8″ slices from an inch-wide root. Brought to boil and boiled for about 30 secs. Cooled by pouring off into a thin metal container while assembling the other ingreds. I didn’t use a T of raw honey. Just about a healthy tsp. and juice from half a lemon along with the 2T of well shaken Braggs vinegar. My, my….MY, MY….I freaking LOVE this! Even luke warm it was so FRESH and lovely. Not nearly as sicky sweet as some commercial, albeit organic Kombuchas. THANK YOU!!!!! I only hate you a little bit…I promise. Habits, in this case are easily broken. I up and made 4 jars straightaway. Fanfreakintastic. xoxo Evie
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LOL. thanks for making me laugh- I needed to! Glad you enjoyed. xoxo
It all depends on the kombucha company you drink. some are worse than others
Hello!
Quick question on if we transfer the ginger slices along with the cooled steeped ginger water into the mixture?
~‘Thank You’ for sharing!~
Thanks Dona! That should be fine!
My favorite drink!!! Adding lemon and ginger so simple yet so wonderful. Thank you, Sylviia for a delicious advice! I’m hooked on your inspiring recipes!
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I am hooked on this drink! I love the salt, btw
Same here!
I’-ve been drinking ginger water not with consistency but after seeing your recipe today is a new beginning for me. Thank you?
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I also like to add fresh turmeric to the ginger and water, has wonderful health benefits and tastes delicious.
P.S. Thanks for sharing all your wonderful recipes, you are certainly an inspiration.
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Love that you add fresh turmeric!
Hey Sylvia,
I am going to give this a try, sounds like it does wonders!!
What are your thoughts on using Stevia instead of the honey?
Give it a try~!
I have the book The Master Cleanser so it was lovely to see you post this recipe. I have been doing this for a long time.
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Thanks Jean- what is your overall view after doing it for so long?
As a teenager working on the neighbor’s farm, we drank a lot of switchel during the summer hot months. I have, over the years, kept drinking it for my health. I now have my own recipe which actually makes it a pleasure to drink.
3/4 cup apple juice, 1/4 cup water, squirt of lemon juice, 3 teaspoons Braggs apple cider vinegar, and two shakes of organic ground ginger. Stir and enjoy. No need to add any sweetener as the apple juice has enough but is still OK for diabetics.
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Love it!
Thank you!
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I never travel to India without a tiny bag of golden seal root powder. It is extremely effective for Delhi belly and less bulky.
Thanks for the tip Doug!
I’m fascinated by this. How much do you drink a day (on a normal day, not a fighting stomach bug day)?
So I have a big glass in the morning- but honestly, just water with a splash of the apple cider vinegar ( no honey) and I’ll usually drink another one in the afternoon, for energy. Probably 12-16 ounces each.
I drink 2 8oz glasses a day. one in the am and one in the pm
Gramma used to make it for all those working the hay fields or on the farm. It always did the trick. All were refreshed. I put vinegar in a water bottle over the years, nothing else. Enjoyed it very much. Will have to start using it again.
Interesting! Love it!
I made it and was stuck in the bathroom all day. It worked as a cleanse for me. Lori
My grandparents made a very simple switchel recipe for us when we were growing up, and I used to make it for my kiddos. I haven’t made it for years now, but I suddenly started craving it this week so began a search to see if there were any different recipes online. I will try yours soon.
In the meantime, here’s mine:
Water, cider vinegar, honey (or substitute sugar if there is no honey in the house), and a tiny pinch of salt plus a good sprinkle of nutmeg. Measurements are ‘to taste’, and it was the taste of summer for us.
Love this Gayle. I’ve been adding a pinch of Himalayan salt as well. The nutmeg is really interesting, I’ll have to try that!!!
Not yet. Need to run to store first.
Looks like I’m coming in way behind the pack here and I actually haven’t tried the recipe yet (hence no rating tho it sounds good!) but I wanted to mention that after some research on an unrelated matter I suspected that I might have an electrolyte imbalance and possibly dehydration (muscle fatigue/cramps/major tightness, headaches and plain old aching) which led me in a roundabout way to switchel and looking for recipes.
I plan on making this recipe but I don’t have all the ingredients yet.
Since I do have braggs apple cider vinegar and don’t mind the taste of it mixed in water (tastes like mildly tart apple juice to me) and figured the key switchel electrolyte ingredient must be the acv, I drank a big splash of it and was stunned to find nearly instant relief from some pretty intense (flu like) aching.
I hadn’t really been sold on the acv until tonight.
While I don’t mind acv in water I think it’ll be that much easier to drink on a regular basis with ginger and sweetener (and if I remember right, all that acid on a regular basis didn’t sit right in my stomach so maybe the ginger/sugar will help with that – I hope!)
Thanks for sharing the recipe and the positive results you’ve had with acv.
I’m so glad it helped! I actually have been adding a pinch of Pink Himilayan Salt to my glass for added electrolytes, with good and immediate results! These days I rarely add ginger and sweetener because I’m accustomed to the vinegar flavor. So basically drink filtered water with a splash of vinegar and pinch of salt. QUICK and EASY!
Anybody use carbonated water? I am thinking about trying but unsure
Paula! Yes, I have and love it, especially over ice!
I love this stuff and any old school stuff, seems there knowledge is as good today as hundreds of yrs ago
Yes, I totally agree!
still keeping up with your switchel (it’s been months now!)
I adopted your cauliflower rice (it’s become a favorite!)
and I say nothing of your celery juice which is a real blessing for my organs
(I borrowed your idea of straining through a cloth for carrot, apple juices and the rest is to come…)
Here in France, the tomatoes started and the BASIL is hot!
Much love & blessings to you,
Liliane
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Thanks Liliane! I am so glad you are liking the recipes! thanks so much for your comment, made my day. xo
I love this, it has been a godsend. Having this on hand helps me curb my snacking in the afternoons while giving me a little energy.
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How long can I keep this refrigerated? I have it in a sealed bottle for the last few months. Should I shake it and drink it or throw it out?
Ginger, you know I think it is probably fine because vinegar doesn’t go bad. But totally up to you. How does it smell?
Tastes great!
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