Kefir — history, information and a kefir recipe

Centuries old cultured milk beverage from Russia

Kefir, traditionally pronounced ke-feer’, but spoken as kee’-fer in the West, is a many-centuries-old cultured milk beverage from Northern Russia. Kefir is a fermented milk drink prepared with kefir grains (see the spoon in the picture).

Flavored kefir drinks, mostly, have found their way to market in the USA because North American consumers have not scored unflavored kefir high in sensory evaluations — it has a tart, somewhat "yeasty" taste with a mouthfeel described as "prickly" or "sparkling" due to the liberation of the carbon dioxide gas (CO2) as the culturing progresses. The addition of fruit or other sources of sugars, however, may cause unwanted fermentation by yeasts used in commercial packaging for shelf-life — but adding taste enhancers to your own home-brew makes for delicious and nutritious smoothies, snacks, and desserts that scientific research is confirming are supremely health-giving.

An assortment of some 40 compounds contribute to the unique tang and slight effervescence of this simple-to-make beverage: a fermentation process old as time itself denatures the milk protein, resulting in smaller protein pieces that are more susceptible to break-down by the stomach’s gastric juices. In simple terms — it’s so easy to digest that even those with milk allergies often find they can take advantage of all kefir has to offer.

The list of serious conditions that recent research has indicated can be helped by drinking kefir is impressive. The Canadian publication The Handbook of Fermented Foods edited by Edward A. Farnsworth provides a comprehensive digest, meticulously footnoted, on the effect fermented foods have on human health — the latest facts from Japanese and European scientific in vivo (in human bodies) studies over the last decade.

• Provides digestibility of milk-based products
• Produces it own antibiotics, eliminates unfriendly bacteria
• Rebalances the intestinal flora and stomach acid to heal ulcers
• Regulates metabolism through improved digestion to benefit the colon.
• Leads to good heart action, blood circulation and blood pressure.
• Reduces serum cholesterol levels only IF they are too high for safety.
• Regulates bile and improves the liver/gall bladder to help fight hepatitis
• Acts on the immune system and so improves resistance to disease
• Produces anti-cancer compounds and prevents metastasis (spread)
• Allows eczema, acne and skin disorders to fade away
• Reduces anxiety and depression; increases energy and joy in living.
• Produces every vitamin and bacteria needed for healthy daily living.

Authentic Kefir

Authentic kefir can only be prepared by the culturing with kefir "grains" of fresh milk from any of several species of ruminant mammals (cows, goats, sheep, horses, and water buffalo being the most commonly used). The healthy bio-matrix (or, active molecules) in kefir is created through the symbiotic relationship between a complex mixture of specific lactic acid bacteria (lactobacillus) and beneficial yeasts as they literally eat the lactose sugars in milk for breakfast, lunch and dinner.

It is said that kefir has been such a well-kept secret for centuries because, according to legend, Mohammad, whose gift it was, strictly forbade the secret of kefir preparation to be given outside the faith. In the beginning, it was made in skin bags hanging near the door. Milk was poured in periodically, and everyone gave the bag a swing for good fortune as they entered; this ensured thorough mixing. Kumys, kefir made from mares’ milk, was consumed as food and as an alcoholic drink (2-3%) some 25 centuries ago and was mentioned by Marco Polo in Asia as being a pleasant milk drink.

How to make kefir

Because it cultures (ferments) at warm room temperature — unlike yogurt — traditional kefir is one of the easiest of cultured milk products to make at home IF you can find some of the soft, white gelatinous "grains" to begin. Folks like to share them; it’s easy because they GROW when they are happy. A supply of fresh, preferably unprocessed, milk keeps kefir grains fruitful and multiplying, and it is good to remove some from the batch periodically to maintain a constant culture-to-medium (grains-to-milk) ratio. About 1 teaspoon (9 grams) is all you need to make a quart (1 liter) of this drink. It tastes like buttermilk but has been made way more nutritious by protein hydrolysis (culturing).

Through the magic action of the lactobacillus making it ever more tasty, kefir keeps without refrigeration and is a premium road food and beverage all in one package. I like it with a generous sprinkle of Himalayan Pink Crystal salt and a drop of Black Pepper Oil.

Lynn’s Kefir Method

One quart is enough for two adults every day. It will take about a day and a half to make each batch. I stagger two batches going at once; it takes very little time or expertise.

Tools you’ll need

• 3 wide-mouth quart jars with lids
• wooden slotted spoon or fork
• wire whisk to fit inside jar
• plastic strainer

Ingredients

• Whole, organic, farm-fresh milk
• kefir grains — 1 teaspoon per quart

1. Place the kefir grains in bottom of very clean jar and fill to shoulders with milk. Screw on lid and place in a paper bag in a very warm, cozy place (as close to 70°F as possible) in your kitchen. If you will have two quarts going, label the paper bag for 24 hours hence.
2. After 24 hours at as close t o70°F as possible, it should be a soft, delicate solid with liquid separated slightly when the jar is tipped.
3. Place jar and bag in a cool, dark place to "cure" for 8-10 hours around 50*F. This stops the yeasts’ action and accentuates the LAB activity lending a smooth, tart flavor with maximum nutritional value. If desired, start another quart of grains in milk and label for 24 hours hence.
4. Gently shake the first jar — some of the cream may have risen to the top. Remove lid and twirl whisk between palms in the kefir to make very smooth. Use wood utensil to scoop out kefir grains; this is easier as they grow bigger.
5. Place grains in clean jar, cover and set aside. Use strainer over the remaining clean jar and pour kefir through, screw lid on tightly and refrigerate or drink.
6. Turn whatever tiny kefir grains that remain in strainer into the jar with the kefir grains, fill with milk and repeat the process.

To learn more about kefir, see this Australian website. One of my own kefir strains comes to me from down under. http://users.chariot.net.au/~dna/kefirpage

Contributing Author Lynn Cameron has worked in the complementary health field since the early seventies, and has exemplary knowledge in the field of pure, therapeutic-grade organic essential oils which she publishes at her website, AromaVital.com. ~ Editor

1 Comment for "Kefir — history, information and a kefir recipe"

1. Bryan - oz4caster
   Comment posted on 03/28/08 @ 9:12 pm

   I drink kefir every day. I prefer to let is separate for a more tart flavor. I like it plain, with nothing else added, although I usually run it gently in the blender for a nice smooth texture. I have found that when on rare occasions I get indigestion, drinking a little bit of kefir immediately sooths my stomach and stops the indigestion.

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