Kefir - How to Make and Drink the Ancient "Miracle Elixir"

You may have already seen my post about how to make regular & Greek Yogurt.  Since then I've become a big fan of yogurt's cultured milk cousin--Kefir.  Kefir is thinner than yogurt and has traditionally been consumed as a fermented pro-biotic milk drink.  Think of it as a liquid sparkling beverage about the consistency of buttermilk with a distinct mild but tangy and slightly sweet flavor.  Kefir has been around for nearly 2,000 years and is believed to have had its origins in the Caucasus Mountains.  It has long been popular in Russia, as well as Eastern and Northern Europe where its reputation as a longevity elixir has made it popular enough to rival sales of Coca-Cola in many locations.  Lately kefir has also become very popular in the US among the health-conscious crowd.

Kefir is made by inoculating milk with kefir "grains" (not actual grain but a complex combination of yeasts and healthy bacteria in a matrix of proteins, lipids, and sugars--they resemble little sprigs of cauliflower) and leaving it to ferment for 18 to 24 hours.  You can buy kefir grains online but the best way to get them is from someone in your area who makes kefir regularly (the grains grow so they should have them in abundance).  Ask around (here's a thank you to my brother Harold and sister-in-law Sheri who drove out of their way to bring me some of theirs), or maybe put an ad on Craigslist seeking kefir grains.

Health Effects of Kefir

Kefir contains many nutrients (e.g. rich with vitamin A, vitamin B1, vitamin B2, vitamin B6, vitamin D, folic acid etc.) and a unique combination of live cultures that benefit health in the many ways. For instance, not only is it usually digestible by the those who are normally sensitive to dairy products, but it can actually boost tolerance in lactose intolerant people.  It can also be effective in recolonizing the important beneficial biota in your intestinal tract which are often damaged by Antibiotics or disease.  Researcher Steven Hertzler stated: 

"Both kefir and yogurt improve lactose digestion simply because some of the bacterial cells give up their lives in the intestinal tract, release their enzymes and digest the lactose. It's a one-shot deal. However, kefir has additional microorganisms that may be able to colonize the intestines and benefit health further by protecting the intestine against disease-causing bacteria."

Here's how to make kefir:

• Use a glass or plastic container (no metal as the acidic kefir can oxidize and leach some of it into the kefir)
• Kefir grains (buy online or get some from a friend)
• Milk (can be from cow, goat, sheep etc.)
• Plastic Strainer

Put the grains in the bottom of the container, fill it with milk (leave a little room for the liquid to grow as it ferments).  Cover it but don't make it airtight (I just leave the lid on the jar loose) because anaerobic fermentation promotes the creation of alcohol.   Leave it on the counter for about 18 - 24 hours.  A couple of times per day I tighten the lid, shake it, and then loosen the lid again (in the Caucuses where kefir originates it's made in a goat-skin bag which is hung by the door and people who come in and out knock it to keep it stirred up).  When there are curds throughout, strain it through a plastic sieve and store the kefir in the fridge.  Return the kefir grains to the bottle and pour more milk into it for the next batch.  I have easily kept up with a quart jar full every day for a family of three.

Unlike yogurt, you don't have to worry about warming the mixture or getting a renewal of fresh cultures periodically--the kefir grains can be used over and over again (they actually grow and get better the more you use them).

How to use Kefir

• Try it as a base for smoothies - we just use half a cup per person, put it in a blender with frozen fruit and make an natural, healthy, delicious drink (my lactose intolerant daughter has no problem with these)
• Use it in cooking for soups, white sauces, stroganoff etc.
• Use it in place of buttermilk in any recipe
• Use it to make the BEST PANCAKES EVER!

Happy hunting for your kefir grains, and then enjoy better food and better health.