Health Topic: "Kefir"

So we already covered raw milk, kefir naturally comes next.

What is kefir?
In my life, kefir is an essential component to health as well as an intriguing "science experiment". Kefir is a live food. Easily digested, it cleanses the intestines, provides beneficial bacteria and yeast, vitamins and minerals, and complete proteins. Because kefir is such a balanced and nourishing food, it contributes to a healthy immune system and has been used to help patients suffering from many illness and ailments.

Some health benefits of milk kefir:
Milk kefir exhibits anti-bacterial [inhibiting the growth of unwanted bacteria], anti-mycotic [inhibiting the growth of unwanted molds or fungi], anti-neoplastic [inhibiting or preventing the growth or development of malignant cells] and immunomodulatory [an immunological adjuster, regulator or potentiator] effects, including a recent study of the anti-inflammatory activity of milk kefir, especially so for kefiran, which milk kefir-grains consist of and exude into the kefir during fermentation of milk. Apart from the anti-inflammatory effect, the former four activities may be shared by water kefir-cultures. Milk kefir also contains a powerful antioxidant, [1] existing as charged molecules. [2] The former research has shown it to be more powerful than vitamin E in protecting body cells against oxidative damage. The latter research concluded that the pH and heat resistant powerful antioxidant of milk kefir, whether made from dairy milk, rice milk or soymilk, has the potential to prevent pathogenesis of the brain such as Alzheimer’s disease, Parkinson’s disease, ischemia from stroke, Huntington’s disease, dementia with Lewy bodies and amyotrohic lateral sclerosis. There has yet been similar studies to evaluate antioxidants of water kefir that I am aware of at this point. Milk kefir also has the ability to correct high blood pressure and blood glucose levels.

More info here.
The above site is very detailed, and includes more recipes.

Why Kefir and not just yogurt?
They both contain different types of beneficial bacteria. Yogurt contains transient beneficial bacteria that keep the digestive system clean and provide food for the friendly bacteria that reside there. But kefir can actually colonize the intestinal tract, a feat that yogurt cannot match.

Kefir contains several major strains of friendly bacteria not commonly found in yogurt, Lactobacillus Caucasus, Leuconostoc, Acetobacter species, and Streptococcus species.

It also contains beneficial yeasts, such as Saccharomyces kefir and Torula kefir, which dominate, control and eliminate destructive pathogenic yeasts in the body. They do so by penetrating the mucosal lining where unhealthy yeast and bacteria reside, forming a virtual SWAT team that housecleans and strengthens the intestines. Hence, the body becomes more efficient in resisting such pathogens as E. coli and intestinal parasites.

Kefir's active yeast and bacteria provide more nutritive value than yogurt by helping digest the foods that you eat and by keeping the colon environment clean and healthy.

Because the curd size of kefir is smaller than yogurt, it is also easier to digest, which makes it a particularly excellent, nutritious food for babies, the elderly and people experiencing chronic fatigue and digestive disorders.

Ok, sounds good. Where do I get it and how do I make it?
The great thing about kefir is that it GROWS. The grains multiply when "fed" correctly, and are under the right conditions. I have extra grains about every other week or so. Otherwise, you can buy them online. Kefir Lady has been a good proven source. I would buy fresh shipped grains, not frozen or freeze dried like you can find elsewhere.

Once you have your grains, the fun begins.
You will need a clean glass jar, lid and good milk. Raw milk is best in my opinion, but store bought milk with do (ultrapasturized doesn't culture as well) and you can also use goat milk, soy milk, rice milk or nut milk.

Place your kefir grains into your glass jar. It's not a science, it's an art- there is no magic recipe for amount of kefir grains to milk ratio. The more the grains, the quicker the milk with culture into kefir.

Pour your milk into the jar, and cover the jar LOOSELY (fermentation can cause gas and you need to leave room to expand, and a loose lid just in case.)
Sit at room temperature.

After awhile (usually 12-48 hours) the kefir will be ready. You can tell that it is ready when the milk thickens a little (like runny yogurt) and you can see it begin to coagulate in the jar.


Next you pour the contents into a strainer over a bowl to separate the grains from the kefir. I use a large pyrex measuring cup.
I leave it sit a few minutes if it's thick, and give it a little shake to help it along.

Beautiful grains left, ready for more milk

Here's the finished kefir.
I store my finished kefir in a glass container. Its needs to be refrigerated at this point.
This batch of kefir is a bit thick, normally it is a bit thinner.

What to do with it now? You can drink it plain, but I use it in smoothies. For breakfast, I make a smoothie out of one banana, ice, 1 cup or so of kefir and a tablespoon or so of peanut or almond butter, and some ground flax seed. You can also make it into a strawberry or chocolate peanut butter smoothie- whatever. Its very versatile.

Enjoy!