milk kefir
Kefir is a pro-biotic powerhouse. And the simplest one to make.
Homemade kefir contains around 30, but up to 61 probiotic strains (Store bought ones around 5). Far more potent than normal yogurt.
It is made by adding the starter culture of Kefir Grains (little colonies of yeast and bacteria) to milk. This can also be called a SCOBY.
Around 24hours later the microorganisms have multiplied by converted the lactose in the milk to wonderful array of beneficial chemicals. The remaining milk is now a thicker, yogurt like drink.
The “grains” are then filtered off and added to fresh milk. Simple <3
One glass of Kefir contains high concentrations of Calcium, Phosphorus, Vitamin B12, Riboflavin B2, Magnesium, Vitamin D and many other bioactive beneficial compounds (1)
Kefir also has excellent antimicrobial properties (2) as well as restoring beneficial probiotic cultures to your gut. This, as we know can help with a variety of health conditions.
(1) https://www.healthline.com/nutrition/9-health-benefits-of-kefir#TOC_TITLE_HDR_2
How to make Milk Kefir
MILK KEFIR GRAINS
For more information on the grains, click here
Once you have sourced your Kefir Grains, they can sometimes take a little while to get used to their new environment. I literally think of them as a pet! If you're a fish keeper, you'll also know what I mean!
But these little grains sometimes need to "wake up" if they've been refrigerated or frozen or transported
WHAT YOU'LL NEED
- About 1Tbsp of grains
- Full fat (ideally organic) milk
- Either a purpose made kefir container or:
- About a 1 pint glass
- A clean breathable cloth, or loose fitting lid
- Elastic Band
- Sieve
HOW TO MAKE KEFIR
- Sieve off the liquid of the kefir grains and add to about 200ml-500ml of fresh milk
- Leave at room temperature
- Wait about 24hours or until you see some separation or thickening
- Sieve off the liquid - this is your kefir
- Wash the glass and add the grains back to more milk.
I would recommend using less milk for the first week to give the grains chance to wake up and multiply. Otherwise they may not be strong enough to ward off other microbes in the milk.
SECOND FERMENTATION
If you fancy a different flavour or fizziness, then you can add some lemon peel or other fruit and leave sealed for 24hours.
GROWING GRAINS
The grains multiply, so you may find that the fermentation time gets shorter. You can either use more milk or separate the grains in half. I tend to freeze them to give to my friends.
