Kefir is native to the Northern Caucus mountains more than 2000 years ago but has spread worldwide over the years. The name comes from a Turkish word which means good feeling. If you have tasted the drink, then you know Kefir lives true to its name origin. Kefir features a tarty and tangy flavor from the fermentation. At times feels fizzy from the fermentation process. So, how do you make Kefir at home?
How to make Kefir
- Equipment needed
- Ingredients
- Kefir grains
- Milk (pasteurized cow milk is recommended)
- The process
- Put the kefir grains into a clean glass jar. Kefir grains are symbiotic colonies of yeast and bacteria used as a culture starter in the fermentation process. Kefir seeds multiply over time and can be reused. If you don’t find them at a shop near you, there is always a neighbor or friend looking to get rid of them.
- Add your milk into the Kefir in the glass jar and stir using your wooden spatula. The ratio of milk to Kefir used is optional. The flavor and texture of the Kefir made depend on the ratio used. Two cups of milk with 2-3 teaspoons of active kefir grains is ideal.
- Cover the jar with the breathable cloth since it will attract fruit flies. The cloth should be tightly secured using an elastic rubber band or a jar ring.
- Place the jar in the warmest spot in your kitchen if the temperatures are very low. However, if you live in warmer regions, room temperatures are enough for the culture. Temperatures of between 20-25 degrees Celsius are ideal. The colder the temperatures, the longer your Kefir will take to culture.
- Leave the Kefir to culture for about 24-48 hours until it has thickened, and the aroma is pleasant. The time will depend on the temperatures the Kefir is exposed to. Therefore, you need to keep an eye on the Kefir. The Kefir should start to separate into curds when ready. You can give it additional hours if you don’t think it’s ready. You can as well taste the Kefir to confirm whether it has fermented. The whey, which is the clear yellowish liquid, should settle in the jar’s bottom when the Kefir is ready.
- When the Kefir is ready, you should stir it up with the wooden spatula until it’s in liquid form again. Use your plastic strainer over your funnel to separate the grains and the Kefir. You can stir inside the strainer to encourage the liquid to move through the filter. If your strainer is small, you will need to filter in batches.
- The kefir grains can be tossed into a new batch of milk right away to begin the fermentation process again. You don’t need to clean the kefir grains before use unless they are contaminated. The left-over Kefir on the grains sweetens the Kefir and strengthens the flavor. Use distilled or fresh water to rinse the Kefir to avoid introducing minerals which are not recommended for fermentation. You can use a clean jar for the new batch or reuse the glass jar from the ready Kefir, depending on what you prefer.
- If you are not up for more Kefir, you should store the kefir grains in a clean jar with some milk in the refrigerator. Remember that kefir grains ferment very slowly when in a cold environment. You should only refrigerate them if you do not use them for a while.
- The finished Kefir can be tossed in the refrigerator as well before use. The lactose level can be reduced by leaving the Kefir on the kitchen counter for another 24 hours before use. You can have the Kefir alone, but some people find it too tart and sour. You can combine the Kefir with some berries for a delicious, nutrient-filled smoothie or add some syrup or honey to sweeten.
Kefir benefits
Kefir can generally be made from low-fat, non-fat or whole milk. All alternatives are loaded with probiotics, which are good bacteria that improve stomach health. Here are some benefits of Kefir.
- Improves stomach health– Kefir is said to contain more probiotics than yogurt. Kefir contains more than 61 strains of yeast and bacteria. Probiotics are god bacteria which help in improving stomach health. They aid in digestion and bowel movements. Probiotics even help in managing diarrhea from ulcers.
- Managing weight– Kefir has, however, cholesterol than other drinks from milk. You can even choose the non-fat kefir option to eliminate fats from your diet. Also, since Kefir is packed with probiotics, it controls how much cholesterol is absorbed, produced, or processed by the body for use.
- Anti-bacterial properties– as mentioned, Kefir is a powerhouse of probiotics. A probiotic like lactobacillus kefir can only be found in Kefir. The probiotic has been proven to protect from the growth of bacteria such as E. Coli and salmonella. Kefir also comes with a carbohydrate known as Kefiran, which is loaded with anti-bacterial properties.
- Healing properties– Kefir is the only milk drink that contains both yeast and bacteria. Apart from having anti-bacterial and anti-microbial properties, it has been used in the treatment of mental disorders, allergies, ulcers, and candidiasis. Some studies have shown that Kefir contributes to the treatment of cancer.
- Improves bone health– Kefir contains calcium in great quantities. Calcium is a requirement for strong bones and healthy teeth. Kefir is also a great source of vitamin K2, which is used by the body in calcium metabolism. Therefore, Kefir increases the calcium level absorbed by the bones, leading to better bone health and lower risk of osteoporosis.
- Contains low lactose– Kefir, unlike yogurt, is suitable for people with lactose intolerance due to the low lactose levels. Kefir grains added to milk consume the lactose in the milk leaving minimal or no lactose at all. Lactose intolerant peeps can, therefore, consume Kefir without experiencing the effects. Studies have shown that consumption of Kefir over a long time can help overcome lactose intolerance.