Written by: Tracey Strudwick, Nutritional Therapist.
Kefir is a fermented milk drink or yogurt that is an excellent source of protein, calcium and beneficial bacteria, and is made by fermenting milk with kefir grains. Fermented foods provide your gut with probiotic (good) bacteria, and having an abundant and diverse microbiome can not only help you to digest and absorb nutrients, but also stop pathogenic (bad) bacteria from flourishing. A healthy microbiome influences your immune system, mood, and energy levels, helping you feel your best.
Regular intake of kefir is associated with lowering blood pressure and cholesterol, balancing blood sugar and maintaining a healthy weight.
How to make milk kefir
Ingredients
½ tsp milk kefir grains
1 pint organic whole milk
1 slice lemon (optional
Equipment
500ml clip-top jar with rubber gasket
Plastic of wooden spoon
Plastic sieve
Instructions
Put the kefir grains in the clip-top jar and add the milk, leaving about 2cm space at the top.
Leave the jar somewhere warm (20-23C) for 24-48 hours. Try to place your brew somewhere out of direct sunlight and away from a direct heat source, but where the ambient room temperature is warm. The colder the grains are the slower the kefir will brew. The first few brews generally take longer so aim for 48 hours in the first couple of brews.
The kefir is ready when the milk has thickened. It may have separated, but just stir to mix using a plastic or wooden utensil.
Strain the kefir through a fine-meshed plastic sieve (never use metal utensils when making kefir) into a glass jar or bottle with a lid.
You can drink immediately, or flavour with slices of lemon. Leaving the kefir at room temperature for a few hours will increase the intensity of the taste.
Store in the fridge and drink within 7 to 10 days.
To make another brew, rinse the clip-top jar, return the grains and repeat the instructions.
Notes
It can take a while for the grains to ‘settle’, so the first few brews may be too sour, or not sour enough, or the kefir may not be thick enough. As you continue to brew, the taste and consistency will improve.
Do not leave the grains in the milk for longer than 48 hours, as they are live and feed from the milk.
Types of milk
These instructions are for cow’s or goat’s milk. Organic milk is recommended as non-organic milk contains trace amounts of antibiotics, which can damage the grains. Once the grains have settled you can use semi-skimmed milk, sheep’s, goat’s or nut milk.
Where to buy kefir grains
You can buy kefir grains online, or if you know someone who makes it ask them for just half a teaspoon.
If your grains have arrived in the post, put them in 100ml milk and cover. Leave for 12-48 hours, until the milk has set. You can then start your first brew.
Storing kefir grains
If you are not making a new batch immediately, you can store the grains covered in milk for up to a week (or up to 3 weeks in the fridge).
When the grains have doubled in size, either freeze half or give them away.
