Kefir – The Rediscovered Health Food (2)

How to Make Kefir

To make kefir, milk should be inoculated with kefir grains (5% w/w) and incubated until a smooth yoghurt-like consistency develops. This is generally 12 hours at 18 – 22ºC. Carbonated kefir may be produced by sealing the fermented product into beer bottles for ripening (1 to 3 days at 10ºC). Kefir should be kept out of direct sunlight. If you have no means to regulate the temperature of fermentation, then the top of a warm refrigerator or a cupboard above the stove are suitable places. In warm to hot climates, kefir may be produced by placing the fermentation vessel into the refrigerator during the day and on the counter top at night.

1. Strain the prior day’s kefir batch with a sanitized sieve.
2. Return the grains to a sanitized glass jar. Add fresh pasteurized or raw milk, and cover loosely.
3. Enjoy the liquid kefir portion that went through the strainer.
4. Leave the new batch to sit and ferment.

Available commercial starter cultures do not make traditional kefir. These starters contain selected bacteria and yeasts isolated from kefir grains and will not produce kefir grains. These starter cultures result in a more consistent product as opposed to traditional kefir which varies from batch to batch.

Drinking Kefir

While some drink kefir straight, many find it too sour on its own and prefer to add fruits, honey, maple syrup or other flavors or sweeteners. Frozen bananas, strawberries, blueberries or other fruits can be mixed with kefir in a blender to make a smoothie. Vanilla, agave nectar and other flavorings may also be added. Still others enjoy kefir, to replace milk, on cereal or granola.

Different Types of Kefir

In addition, kefir grains will ferment non-mammal “milks” such as soy milk, rice milk, and coconut milk, as well as other sugary liquids including fruit juice, coconut water, beer worts and ginger beer. However, the kefir grains may cease growing if the medium used does not contain all the growth factors required by the bacteria (which are all present in mammalian milk), so it is best to only use excess kefir grains for trying alternative fermentation media.

Health Benefits of Kefir

One can change the nutrient content by simply fermenting for shorter or longer periods. Both stages have different healthful benefits. For instance, kefir over-ripened (increases sour taste) significantly increases folic acid content. Kefir also aids in lactose digestion, making it more suitable than other dairy products for those who are lactose intolerant. The kefiran in kefir has been shown to suppress an increase in blood pressure and reduce serum cholesterol levels. Besides that, kefir has anti aging properties. Many claim that their skin and hair become healthier after drinking kefir for a period of time. If you want to know more on the health benefits of kefir, Kefir Rediscovered!: The Nutritional Benefits of an Ancient Healing Food (Kaufmann Food Series) is one of the best book written on kefir.

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