Healthy Kefir And How To Make It

Making Kefir from the original grains is easier than you think. The Health Benefits are numerous.

Only a few supplies are needed to make your Kefir. Some Ball or Mason style jars with plastic lids. A stainless steal strainer, a small spatula, a canning funnel and a good sized bowl or measuring cup.

How to Make Kefir from Milk Kefir Grains —an easy method to make creamy, thick Kefir.

• Place Kefir Milk Grains in a 1-quart size Wide Mouth Ball or Mason-style Jar.
• Add 1 tablespoon Powdered Milk (helps make it thick and adds extra food for the Kefir Grains).
• Add enough whole 3.5% milk to fill almost the top of the jar (leave some breathing room) and stir gently. Cover loosely with a plastic lid and place on your kitchen counter away from direct sunlight. Kefir needs air to incubate; the loose lid lets in just enough without allowing foreign objects inside.
• Ferment for 24 hours at (68-72 ℉) (21-24°C)
• Strain the Kefir Grains out of the Kefir Milk. Store the plain Kefir in the fridge and use it as you like. Repeat the process.
• For a Second Fermentation Period, after straining, add a small piece of fruit to the Kefir and let it ferment for a further period of time, from 2 to 24 hours. Refrigerate. The second ferment gives a smooth taste and increases the nutritional profile.

Gently stir the Kefir and Grains until the smooth, creamy Kefir Milk fills the measuring cup, and what is left is Kefir Grains.

Once you become familiar with making Kefir, you will find your own ways to do it quickly. This process takes less than ten minutes of my morning. If you prefer to finish after dinner, you can start it the day before.

How to Strain the Creamy Kefir from the Grains.

• Strain Kefir through a fine-mesh sieve made of plastic or stainless steel. Don’t use any metal other than stainless steel, as it will harm the grains. Try not to have Kefir sit in stainless steel for any length of time. During processing for brief periods, it is ok. Transfer to glass and use plastic or silicone utensils. Don’t use a wooden spoon as it is porous and will not be as clean.
• After pouring the Kefir and Grains into a sieve that is set on top of a glass bowl, use a small silicone or plastic spatula to gently stir the liquid, separating the grains from the liquid.
• Don’t force the separation by pushing the grains through the sieve. Just be gentle.
• There is usually a small amount of Whey (clear liquid) that can be stirred into the Kefir without a problem. Refrigerate in glass jars with plastic lids.
• A Kefir Cage made of plastic with small holes in it is available to use to house your Kefir grains while they are fermenting. In this case, you remove the cage, store the Kefir Milk in the fridge, and start again by placing the cage in a clean bottle. I don’t have one of these. They are said to save time, but at some point, you have too many to fit in the cage.
• Straining the Kefir Grains from the Kefir Milk using the sieve method only takes a few minutes.
• I usually start more each morning and strain the following day after breakfast while tidying up the kitchen. It adds just 10 minutes to my time.

Kefir is great tasting plain, but if you prefer a little sweetness, you can make a smoothie with fresh or frozen fruits. Or add a little honey.

What is Whey, and how is it made?

Once the Grains have eaten or assimilated what they can from the milk they begin separating Kefir milk into Clear Whey. This is a sign they need more food (add milk) or they have reached their optimum incubation period. Take this as a cue to strain the Grains from both the Kefir and the Whey and start fresh again.

Whey is often used to make a fizzy summer drink with fruit. It is a delicious natural POP and good for you. Keep it refrigerated.

What is the Optimum Fermentation or Incubation time for Kefir?

• The longer the Kefir Grains are allowed to ferment, the more acidic your Kefir will be and the lower it will be in lactose.
• 24 Hours Fermentation is optimum, while the maximum is about 48 hours.
• The longer Kefir ferments, especially at a warm temperature, the more lactic acid, causing a sour taste, is produced. The slightly tart and sour taste becomes something you love in time. You can add fruit, honey or other sweetener that you like to the Kefir just before drinking it.

More Kefir-making details.

• While the beneficial bacteria in Kefir are generally well-controlled, an overly extended fermentation at a warm temperature can create an environment where other unwanted bacteria could begin to grow. You can always place it in the fridge for a day or two if needed.
• Kefir: Cover the Kefir loosely with a cap so that outside air cannot contaminate it. The loose cap is so that the Kefir can out gas and possibly spill over as it expands and rises to the top of the jar. The grains congregate at the top part-way during the fermentation, acting as a protective shield for the actual Kefir Milk and Whey.
• Kefir ferments via an Aerobic fermentation process. This means Kefir ferments in the presence of oxygen. Aerobic fermentation revolves around giving oxygen in exchange for carbon dioxide, resulting in the generation of heat by microbes and a consequent increase in temperature. Source: ScienceDirect.com
• Always keep implements, jars, and other items used in the making and storage of Kefir meticulously clean. There is no need to sterilize jars, but washing with plenty of soap and hot water is essential. Note: Let utensils and jars cool after cleaning so as not to inadvertently heat the grains and possibly damage them.
• You can use homogenized whole cow’s milk or even 2% milk but don’t use ultra-pasteurized as this process interferes with the Kefir Grains’ ability to ferment.
• Kefir Grains are resilient, but heat can kill them. At 120°F, they have most likely passed the point of no return.
• Kefir is delicious when made with raw milk if you have a farm and can get it. Sheep and goat milk is also good. Coconut milk is particularly tasty; add a little sugar to assist in the fermentation. Nut milk is also good.
• There is a Water Kefir type, but I don’t have experience with it as yet.

How much Kefir should you drink?

• On average, people drink one glass daily, but having more is acceptable. You suit yourself. Some drink a glass 3 times a day, while others use more depending on how they feel. Start slow and add more.
•  It is my experience that drinking Kefir improves digestion and helps regulate the bowels. Kefir has many health benefits and you can read more about them below.. 

Starting with new Kefir Grains for the first time.

• Your Kefir Grains may be a little inactive or tired due to transporting them to you. Here is how you can activate them again. Kefir is resilient, but improper handling can cause it to be no longer viable.
• Obtain fresh Milk Kefir grains (either through purchase or a gift from a friend)  If Kefir grains have been frozen to mail you, they may take a few turns to become viable.
• Add 2.5 teaspoons of Kefir grains as a minimum to 4 cups of whole 3.5% milk (4 cups = 1 quart) More grains ferment more quickly. You can grow more grains to save and share.
• Optimum Fermentation or Incubation occurs at room temperature (68-72 ℉) (21-24°C) for 24 to 36 hours. It is ok to start with cold milk from the fridge and let it warm to room temperature.

Do you have to rinse Kefir Grains?

Many sources say to rinse your grains. However, this is not the case in most instances. As a rule, you don’t have to rinse Kefir Grains since they have a thick, nutrient-dense protective coating. If you need to rinse Kefir grains, it is best to use milk, but you can use cold water infrequently. If you are planning to make non-dairy milk Kefir, it is a good idea to rinse the grains in cool water before use.

If your Kefir grains have been frozen (this puts them to sleep) or mailed to you and unfrozen during transit, you may need to rinse them in milk and activate them by incubating for more than 24 hours. Strain and discard the first and sometimes even the second batch of Kefir Milk. (so make a lesser amount the first couple of times)

How to Slow down Kefir Production or Save grains for an extended period.

You will find the proper schedule that suits your lifestyle so you do not run out of Kefir. If you find that it is fermenting faster than you need it, you can slow the process down by placing the grains in milk in the fridge for a day or two. (up to a week or two, as long as they have plenty of milk to feed on; this is where powdered milk can help you in a pinch if you run out of fresh). For longer periods, it is best to freeze the Kefir Grains. See below.

This is what works for me in my experience.

I use 2 Wide Mouth Ball Jars with plastic lids to make basic Kefir every 24 hours. I label the jars GRAINS so you don’t accidentally drink the grains. (Eating the grains is okay; you just don’t want to find that you have none left.) Not everyone likes to eat the grains; they are not totally unpalatable and have a mild chewy taste and consistency. It’s sort of like eating cottage cheese with a gummy bear consistency.

If we need less, I use only one jar with grains, fill the second jar with milk that is only half full, and place it in the fridge. Then, a day or two later, when we need more, I fill it to almost the top and leave it to incubate for 24 hours at room temperature on my kitchen counter where there is little light.

How to Freeze Kefir Grains for Storage

You can freeze to store some Kefir Grains once you have enough to ensure you can begin again if your grains become dormant or contaminated. Freezing puts the grains to sleep.

Two Methods to Freeze Kefir Grains.

• Store in plastic freezer bags. Place strained and unrinsed Kefir Grains in either a small plastic freezer bag or in a glass jar.
• Once the grains are in the container, add some powdered milk and gently stir a little. Add a small amount of fresh whole milk. This serves to insulate the Kefir Grains to avoid freezer burn and also gives the grains some food to awaken with when they thaw.
• Wrap the plastic bags in another bag and seal them well.

• To freeze Kefir Grains in a glass jar. Add some powdered and fresh milk to the grains, then blend gently. Add some more fresh milk and stir again. Only fill the jar halfway so it will not break in the freezer as the milk expands. Once frozen, open the jar and pour in about a half-inch of fresh milk. This provides a protective layer on top.

• To re-activate, thaw the Kefir Grains slowly in the fridge. When thawed, place the Grains in a new, clean, and larger jar. Add more milk, leave to ferment, and begin the process again.

How do you know the Kefir grains are good?

• Grains that appear a bit slimy at times are expected, and this is a good sign.
• Kefir Grains have no noticeable odor but a fresh, tangy scent similar to fresh yogurt. If it smells rotten, acrid, and sour, discard the Kefir.
• If the milk turns slightly sour during the incubation period, your grains are viable.
• Kefir Grains are little bits of cauliflower-like-looking gelatinous balls. The tiny ones are new and will grow in size over time. The larger ones increase the production of new grains.
• Kefir Grains, Kefir Milk, and Kefir Whey are all nutritious. Find ways to incorporate them into your diet. The grains are not as palatable to some people, but eating a spoonful is like eating jellied cottage cheese, like cottage cheese gummy bears.
• Kefir has a slightly sour taste. If it tastes spoiled, discard it. Kefir has very little smell at all. Originally, the kefir was used to keep milk from spoiling. It will stay fresh in your fridge for two weeks, but consuming it within a week is good.
• Kefir Grains are living organisms and must be fed to keep them alive. They feed on the lactose, casein, and sugars in milk. People who are lactose intolerant can often drink milk Kefir but not plain milk. Some casein is left and not assimilated by the grains, so each person needs to determine their own tolerance.

Non-Dairy Kefir

Non-dairy kefir can be made using Nut Milk or Coconut Milk. Follow the same instructions and add. In this case, add a little sugar. To help make the Kefir creamier and thicker, you can use some coconut flour in the same way you would powdered milk. Or, in the case of nuts, use some ground almonds in the almond milk.

What Else Can You Make With Kefir?

When you have extra grains, you can add them to half and half or 35% of the whipping cream to culture it. It can be more challenging to separate the grains from the cream, so using smaller ones is a good idea. You can also use freshly fermented Kefir Milk, add it to the cream, and give it a second ferment.

• Cultured Cream with Kefir Milk. Use about 1 tbsp. Kefir Milk per cup of cream.
• Make Cream Cheese by straining the Kefir Milk in a cheesecloth for a few hours to reach the consistency of cream cheese. Or use store-bought cream cheese, add some Kefir Milk, and blend. Let ferment for a couple of hours, then refrigerate.
• Make sour cream by adding strained milk (take some of the whey and liquid out to make it thick and creamy). Combine Kefir Milk (1/4 cup) and add it to thick 35% Cream (2 cups)

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How Nutritious is Kefir?

Rich in Probiotics:

Kefir is a potent source of probiotics, which are beneficial bacteria that help maintain a healthy gut microbiome. It contains a more diverse range of probiotic strains compared to yogurt.

Below is a list of just a few of the Lactic Acid Bacteria and Acetic Acid Bacteria contained in Kefir. It is a microbial community of beneficial bacteria, yeasts, and nutrients. Some studies suggest there are from 35 to over 60 species. However, studies also say it’s like trying to count stars in the galaxy. The following are some Lactobacillus strains contained in Kefir Grains.

• Lactobacillus acidophilus
• Lactobacillus brevis
• Lactobacillus casei
• Lactobacillus delbrueckii subsp. bulgaricus
• Lactobacillus delbrueckii subsp. delbrueckii
• Lactobacillus delbrueckii subsp. lactis
• Lactobacillus helveticus
• Lactobacillus kefiranofaciens subsp. kefiranofaciens
• Lactobacillus kefir
• Lactobacillus parakefiri
• Lactobacillus plantarum
• Lactobacillus rhamnosus
• Lactococcus lactis subsp. cremoris
• Lactococcus lactis subsp. lactis
• Leuconostoc mesenteroides
• Leuconostoc citreum
• Streptococcus thermophilus
  
• Acetic Acid Bacteria:
• Acetobacter aceti
• Acetobacter pasteurianus
• Gluconobacter oxydans
  

Kefir is a powerhouse of nutrition.

Kefir contains more probiotics in more significant amounts in a single food than any other. Probiotics can help improve digestion, boost the immune system, and reduce inflammation. Kefir is also known to protect against infections.

Kefir is rich in protein, calcium, folic acid, and amino acids. The fermentation process also adds vitamins B1 and B12, phosphorus, riboflavin (B2), Vitamin K, and magnesium.  

Kefir vs Buttermilk

Kefir contains more live bacteria culture than Buttermilk since it is fermented from Kefir Grains. Buttermilk is a cultured milk product made as a byproduct of churning butter. Today it is not the same as when butter was churned from raw milk. Buttermilk is a cultured dairy product made by adding lactic acid bacteria to low-fat or nonfat milk and allowing it to ferment. Sometimes, live bacteria can be added to a high-end buttermilk.

Bone Health:

• Kefir is a good calcium source, essential for maintaining strong bones.  
• Kefir also contains vitamin K2, crucial in calcium metabolism and can help improve bone density.  

Allergies and Asthma Symptoms:

• Kefir may help suppress inflammatory responses in the body, potentially alleviating symptoms of allergies and asthma.  

Skin Health:

• “Homemade Kefir Consumption Improves Skin Condition-A Study Conducted in Healthy and Atopic Volunteers.”
• Kefir may help with skin hydration and the severity of atopic dermatitis (AD), a type of eczema.
• While many people with skin conditions, including eczema, are told to avoid dairy products and milk in particular, Kefir seems different in that the fermentation is almost a pre-digested form. Source: Healthline.
• Kefir contains metabolites and nutrients that may improve the skin barrier function. 
• Some research suggests that skin conditions like eczema may be linked to GUT HEALTH. Probiotics can improve the gut microbiome, which may help with skin conditions.
• Kefir is a fermented food. Eating a variety of fermented foods like yogurt, sauerkraut, kimchee, and other fermented vegetables may help skin conditions as a benefit to added gut health.
• Inflammation is one of the significant causes of skin conditions, and increasing fiber intake helps feed healthy bacteria that produce short-chain fatty acids, which can alleviate inflammation.

Improves Gut Health, Digestion, Blood pressure, and more.

• The probiotics in Kefir, along with added fiber, can help restore the balance of good gut bacteria, improving digestion and relieving issues like bloating, gas, constipation, or diarrhea.
• Gut Health: The fermentation process in Kefir creates a variety of bioactive peptides and other compounds that promote gut health. Kefir may have anti-cancer properties and may help prevent colon cancer due to its beneficial effects on the colon and gut health.
• Immune system: Kefir may help modulate the immune system and may help protect against viral infections.
• Blood pressure: Kefir may help lower blood pressure by inhibiting the angiotensin-converting enzyme (ACE).
• Anti-inflammatory: Kefir may help reduce inflammation by inhibiting neutrophil chemotaxis.
• Anti-microbial: Kefir may have anti-microbial properties.

Blood Sugar Control and Bad Lower Cholesterol:

• Some studies suggest Kefir may help improve blood sugar control in people with type 2 diabetes.  
• Kefir may help reduce fasting blood sugar levels and improve insulin sensitivity.
• Since blood sugar control is a good preventative measure for excess weight gain, Kefir may help in this area. 
• Kefir use may help reduce total cholesterol and LDL (bad) cholesterol levels.  

It’s important to note that while kefir offers numerous potential health benefits, individual responses may vary. It’s always best to consult a healthcare professional before making significant dietary changes if you have any specific health concerns.

Increased Nutrients in the Second-Fermented Kefir

When you add a small amount of fruit to Kefir and ferment it for the second time, this results in an increase of certain nutrients and can offer additional benefits.

• Vitamins: The most significant increase is often seen in B vitamins, particularly folate (B9). The fermentation process, fueled by the sugars in the fruit, allows the Kefir’s microorganisms to produce more of these vitamins. Additionally, the fruit itself contributes its own vitamins. For instance, adding oranges will boost vitamin C content, while blueberries provide vitamin K.  
• I recently added half a Madjool Date and fermented the Kefir for an additional 24 hours at room temperature. I couldn’t tell you what nutrients this increased, but since dates are nutritious, I can guess there was an increase. The resulting Kefir Milk was very smooth and delicious.
• Minerals: The mineral content will not drastically change during the second fermentation. It may enhance the bioavailability of certain minerals like calcium and magnesium so that your body absorbs these more readily. 
• Prebiotics: The attributes of non-digestible fiber in most fruits are a good source of prebiotics, they act as food for the probiotic bacteria in Kefir. The sugars and fibers in the fruits add a different food source for the Kefir, which increases the beneficial bacteria, etc.

Other Benefits of Second Fermentation:

• A smoother and increased flavor: The second fermentation process consumes more of the remaining lactose (milk sugar), which reduces the tartness of the kefir.  
• Increased Probiotics: While kefir is already packed with probiotics, the second fermentation can further boost their numbers as the bacteria continue to thrive and multiply.  
• Reduced Lactose: As mentioned earlier, the second fermentation can further reduce the lactose content, making it more suitable for people with lactose intolerance.  

Overall, second fermentation with fruit can be a great way to enhance your homemade kefir’s nutritional value and palatability. It’s a simple process that offers a range of benefits, from increased vitamins and improved mineral bioavailability to a more flavorful and less tart beverage.

Longevity and Kefir Consumption.

The people of the Caucasus region of Russia are some of those who live the longest in the world. The reason they live as long as they do is still a mystery, but it is well-known that Kefir is a staple food in the region.

“The Russian immunologist Dr. Ilya Ilyich Metchnikoff (who received the Nobel Prize for his work on immunity in 1908) became interested in learning about the causes of the exceptional longevity of the people in the Caucasus region and other regions. Metchnikoff came to the conclusion that soured milk, including milk kefir, was one of the keys to longevity and well-being. Following the publication of Metchnikoff’s book, The Prolongation of Life, in 1907, the All Russian Physicians’ Society became determined to use milk kefir as a medicinal treatment for their patients.

The Blandov brothers, from Moscow Dairy, were commissioned by the All Russian Physicians’ Society to obtain kefir grains from the tribes in the Caucasus mountains. However, the tribes refused to sell any kefir grains to the Blandov brothers. Undaunted, the brothers came up with a scheme to obtain the kefir grains: they would send a beautiful woman to the court of tribal Prince Bek-Mirza Barchorov, and with her allure she would obtain the kefir grains. Irina Sakharova, an employee of the Blandov brothers, was chosen for this important mission.”

Pronunciation

People pronounce Kefir in various ways; however, according to the dictionary, Kefir is a noun pronounced with a soft E and a hard I. (kĕ-fîr′). Further, according to the dictionary, the name Kefir is most likely originally -[Russian, probably ultimately from Old Turkic köpür, (milk) froth, foam, from köpürmäk to froth, foam.] A type of Kefir has existed in ancient cultures for almost 3000 years.

Sources and related content.

[1] Zeynep B. Guzel-Seydim, Tugba Kok-Tas, Annel K. Greene & Atif C. Seydim. “Review: Functional Properties of Kefir.” Critical Reviews in Food Science and Nutrition, 51:3, 261-268, 2011. doi: 10.1080/10408390903579029

[2] Bourrie, Benjamin C T, et al. “The Microbiota and Health Promoting Characteristics of the Fermented Beverage Kefir.” Frontiers in microbiology vol. 7 647, 2016. doi:10.3389/fmicb.2016.00647

[3] de Oliveira Leite, Analy Machado, et al. “Microbiological, technological and therapeutic properties of kefir: a natural probiotic beverage.” Brazilian Journal of Microbiology: [publication of the Brazilian Society for Microbiology] vol. 44,2 341-9, 2013. doi:10.1590/S1517-83822013000200001

[4] “Fermented milk products,” Wikipedia, Wikimedia Foundation, August 11, 2020. https://en.wikipedia.org/wiki/Fermented_milk_products

[5] Shavit, E. “Renewed Interest in Kefir, the Ancient Elixir of Longevity.” Fungi, vol. 1-2, 2008. http://www.medicinabiomolecular.com.br/biblioteca/pdfs/Doencas/do-1175.pdf

[6] Seifi, P. “Magical Kefir.” Russian Life website, 2016. https://russianlife.com/stories/online/magical-kefir/

[7] Nielsen B, Gürakan GC, Unlü G. “Kefir: a multifaceted fermented dairy product.” Probiotics Antimicrob Proteins 6:123–135, 2014. https://pubmed.ncbi.nlm.nih.gov/25261107/ 

Please Note: The author of this article is not a health professional. Any information has been gained via personal experience and research. Every person’s health is individual, and you should ask your health professional for advice before adding Kefir to your diet.

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