The Summer Shrub

The first time I heard anyone mention drinking vinegar, I was not so certain I would jump on board.

Then I met the shrub, and my mind changed instantly.

In a nutshell, the shrub recipe is a non-alcoholic syrup consisting of vinegar, sugar, and a concentration of fruit. Add your syrup to a tall glass filled with ice, a bit of sparkling water, fresh herbs and you won’t be sorry. The result is bright, energetic and undeniably refreshing. It’s a perfect sweet and tart combo. The classic shrub can be created cold and left to ferment and breakdown in the refrigerator or heated on the stove top and done within an hour or two. We’ll dive into the heated version for its simplicity.

In my humble opinion, summer and fall are the best months to start the journey down the shrub rabbit hole. Summer provides the start of annual fruit harvesting from strawberries and melons, while fall brings things home with stone fruit. Softer herbs thrive throughout the summer, and heartier herbs with robust flavor round out the fall.

When making a shrub base, it’s all about the ratio. Think 1 pound fruit, 1 cup sugar, 1 cup water, and 1 cup vinegar. Apple cider vinegar seems to be the go to acid for shrub recipes these days, but have fun with this! Think outside the box and go for other options as well. Whether you choose champagne vinegar, pineapple vinegar, or red wine vinegar, you really can’t go wrong. The combination of apple cider vinegar and a softer champagne vinegar is pleasantly surprising.

The sugar component can be sourced from cane sugar, maple syrup, or honey. I love the idea of molasses, but on its own, would likely be too strong. Try a combo of honey and molasses first.

Once the base syrup is made, it can be stored in a tightly covered container in the refrigerator for up to two weeks. It’s a great addition to your warm weather beverage lineup and is deeply hydrating.

This beverage has a laundry list of health benefits as well. We’ll let Stephanie jump in and break things down.

I like this recipe for a few reasons. First, in the summer, it can be tough to stay hydrated drinking just plain water. Sometimes a little flavor can really perk things up and it becomes a lot more interesting. Many store-bought options contain a lot of other ingredients or additives, so I prefer this basic recipe. It’s easy, tastes good, and you know what’s in it. 

Next, let’s discuss vinegars- they are produced by fermenting grains, vegetables, and fruits. Cider vinegars are made from fruit juices whereas regular vinegars are made from the raw materials from plants. Vinegars have been traditionally used in a variety of cultures as a spice, condiment, or for health.

If you do a brief google search for vinegar you will find a whole host of health claims. Most of these have not been proven by scientific studies and/or have been taken out of context. Still, there are good reasons to include vinegar. Let’s look at a couple of the health benefits that have been substantiated. First, vinegars, specifically apple cider vinegar (ACV), can help control postprandial blood sugar. This helps with appetite control and prevents big swings in blood glucose. This doesn’t mean vinegar prevents or treats diabetes, but it can be helpful with a slower rise of blood glucose after eating. Second, vinegar can kill bacteria, and is often used as a cleaning product. In foods, vinegar can kill bacteria on things like salad (think lettuce and salmonella), if used to make a dressing or sauce. Lastly, vinegar does contain prebiotics, which are a precursor to probiotics and good for gut health. Note that drinking ACV or any vinegar on its own does not improve gut health more so than eating a diet rich in pre- and probiotics.  

Health benefits aside, vinegar is a nice compliment to balance out the palate in cooking. I’ll default to Kelly on this, but salt, fat, acid, heat is a combination that lends to great culinary creations. Vinegar, being the acid, is a key ingredient in many recipes. 

Shrub Recipe

• 1 cup water
• ½ cup honey
• ½ cup cane sugar
• 1 pound of washed rough chopped peaches
• 2 sprigs fresh mint

Combine water, sugar and honey in a saucepan. Be sure to stir the sugar and honey as it heats up so that it does not burn. Bring to boil and immediately lower to a simmer. Simmer for 10 minutes and turn off the heat. Add the vinegar and mint and stir to combine.

Cool and then puree until very smooth. If you decide to puree while it is hot, be extra careful not to burn yourself.

To make your beverage:

Fill a tall glass to the top with ice. Fill halfway with shrub base. Top off with sparking water and garnish with fresh mint and peaches if you would like.