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The Magic of Kefir
The history, nutrition, science and purpose for
this ancient food.
Yay, kefir!
What is Kefir?Kefir is a cultured milk beverage, pro-biotic rich food that has the creamy consistency of a milkshake and is slightly effervescent. Its effervescence comes from the presence of CO2, an end product of the fermentation process. Its health benefits have been touted for centuries.
How is this ancient food relevant to us today?
The “gut” is the key to good health
Why Do We Need Kefir Now More than Ever?
Majority of population has abnormal gut flora and/or has poor gut health
Causes of Gut Flora Imbalance
Antibiotics – anti-life (kill gut flora)Pesticides – similar to antibiotics and coat the food we eatLack of good microorganisms in soilChemicals in Water – chlorine, flouride, pharmaceuticals, caffeine, hormones, etc
Continued Causes of Gut Flora Imbalance
Birth Control Pills – upset flora imbalanceLack of Breast Feeding or Poor Quality Breast MilkMom – has abnormal gut flora leading to compromised immunity in child
Poor Gut Flora can lead to:
AutismDepressionMood DisordersChronic FatigueDiabetesDyslexia/DyspraxiaBiPolar/Multiple Personality
Continuation of gut related problems
AsthmaAllergiesLearning ProblemsLow energyDigestion ProblemsCandidaChrone’s Disease
Why we need Kefir
Gut Bacteria!!!
–Detoxifies and rids the body of toxins
–Protects body from Pathogens
How is Kefir relative to us today?
Because it has between 30-50 reported strains of beneficial bacteria and yeast to repopulate the gut.
The Origin of KefirKefir originated in the northern slopes of the Caucasus Mountains, believed to date back at least 1,000 years. The tribes-folk of this region possibly developed kefir by shear accident, consumed the nutritious beverage in large quantities. These people were renowned for longevity -- living to be centenarians, where life expectancy was over 100 years. They led healthy lives with little to no known disease. Kefir was a staple of their diet.The word kefir is said to be derived from the Turkish word keif, which loosely translates to “good feeling” or “feeling good”. This is quite likely because drinking kefir is renowned to increase a sense of well-being.
Preservation
The culture art of kefir has been practiced for many centuries
Came about for the preservation of milk over extensive periods without refrigeration
Where did kefir come from?
Fingertips of Mohammed?
a Plant?
Genghis Khan
Mare Milk with kefir grains within Skin Bag tied to side of Horse
Secret of his success maybe?
Extra, Extra: Read All About it: “Magical Grains stolen from Prince by Russian Seductress”!!!
Different Strains of BacteriaLactobacillus caucasusAcetobacter species
Streptocccus
Genuine Kefir Grains vs. Powder Starter
Starter Powder – – isolated strains of bacteria; not really
kefir– Benefits – convenient; low maintenance– Better than nothing
Grains – – the real deal – over 32 different strains
of yeast and bacteria– Alive!
Science – Lactose
Lactose (Milk Sugars)– gets eaten with fermentation
Helps to reduce lactose and helps increase B-vitamins
Differences between Raw and Pastuerized Milk for
making KefirRaw milk – bacteria in milk will compete with kefir grains and won’t result in a true kefirHeated milk (to 140 degrees) will kill off any bacteria to create a true kefir as only kefir will fermentJury is still out on this; you decide
What is the difference between Kefir and Yogurt
Yogurt – ONLY contains BacteriaKefir - contains beneficial Bacteria AND YeastsKefir contains colonizing bacteria and yeastYogurt only contains transient bacteria and yeast
Why are they called “grains”?
Mixture of protein, amino acids, lipids, kefiran – unique mixture of polysaccharidesNot really “grains”Resemble small pieces of cauliflower; gummy, bouncy consistency
Healing Powers
Been known to heal ulcerative colitis and celiac diseaseGut healerCandidaDigestive IssuesKnown as the “Miracle Cure”
In Russia kefir is given to babies at 4 months of age
Recipes
Dairy Kefir Elixirs
Basic Ingredients:
– Milk – Cow, goat, sheep, mare, yak, human (?)
– Kefir Grains– (Or powdered culture)
HOW TO MAKE KEFIR
Dairy Alternatives
Rice
Soy
Nut Milks – don’t work the best
Alternative Cultures
Fil MjolkFrom Sweden
ViiliFrom Finland
Coconut Kefir &
Coconut Milk Kefir
Kefir Coconut Milk Elixirs
Basic Ingredients:
– Coconut Milk – fresh, canned or powdered
– (fresh coconut is best tasting)– Kefir Grains– Optional – add vanilla and dates
before brewing to create sweeter kefir
Kefir Cheese and Whey Making
Water Kefir ElixirsBasic ingredients:– Filtered Water– Water Kefir Grains – about ½ - ¾ cup– Sugar – Rapadura (sucunat), Organic
Cane Sugar, Maple, Honey, Coconut Palm Sugar – about ¼ - ½ cup per Qt.
– Flavor – orange, lemon, lime, apple, cherries, ginger, herbs (mint, lemon balm, verbena, etc).
Ginger Ale Recipe
Fresh Ginger – ¼ cup fresh chopped gingerOrganic Sugar – ½ cupLime Juice – ½ cup Salt – ¼ teaspoon (optional)Kefir Whey or Grains– ½ cup
Kefir Ginger Mint Limeade
¼ cup fresh chopped Ginger½ cup fresh Lime juice½ cup Organic SugarFresh sprigs of mintwater
Kefir Lemonade
½ cup Lemon or Lime Juice½ cup Organic Sugar½ cup Kefir GrainsFill jar with waterMint
Apple Kefir Sparkler
1 Quart Apple juice
½ cup Kefir grains
Orange Kefir Sparkler
1 quart Fresh Orange Juice
½ cup Kefir Grains
Sparkling Grape Soda
1 quart grape juice½ cup kefir grains1/8 cup fresh ginger (optional)¼ cup sugar
Mango Kefir Soda
1 cup pureed mango chunks½ cup sugar½ cup kefir grains or wheyFresh sprigs mint3 cups water
Beet Kvass Recipe
3 – peeled and chopped BeetsSalt – 1 tablespoonWater – 2 quartsWhey – ¼ cup– 2 Quart Mason Jar– Cover tightly and let sit for 2 days at
room temp; fill up with more water for a second brew
Length of Time
Ferment Kefir Sodas for 24-72 hours till desired fizzyness and tasteThe longer you ferment, the less sweet your drink will beTighten your jar lid for more fizz and looser for less fizz
RecipesKefir "Charmer" Smoothie 1-cup milk-kefir.1-cup coconut milk, coconut cream or young coconut water.1 to 2-Tbs fresh milk kefir grains [when surplus grains are available].1/2 Tsp each ginger and cinnamon powder.1 Tbs linseed [flax seed] soaked in the kefir above overnight.1/2 Tsp vanilla powder2 fresh mint leaves.
Kefir Liver Blush2 or 4 cups freshly strained kefir.½ or 1 cup young coconut water.3 or 6 fresh leaves each of Dandelion [Taraxacum officinale] and Greater Plantain [Plantago major], coarsely chopped.1 or 2 Tbs St. Mary's Milk Thistle seed 1 or 2 Tbs each of anise and caraway seed, well crushed or in powder form.2 or 4 Juniper berries well crushed.1 or 2 Tsp Turmeric root powder [Curcuma longa], preferably either whole dry root and crush yourself, of fresh root. 1 or 2 Tbs ground Rose hip.
Eat your Grains!Compost them
Give them to a friendGive them to your dog
Give them to your friend’s dog!
If you have too many grains, then…
Additional Kefir Concoctions
Kefir Cheese or LabanKefir Mayo and Salad DressingSweet Kefir CreamKefir SmoothieKefir SauerkrautWhey –use for soaking grains, sourdough bread
Kefir Whey Body Care
Shaving Lotions – 1:1 Kefir to AloeBath Water – add to warm bathFace Wash – add to warm water & washNatural Hair Wash and Anti-Dandruff Face Mask – mix with any mask recipe; acts as natural astringentWatering Plants – dilute whey 5:1
water/whey
Caring for your Kefir GrainsIdeal ratio of kefir to milkDrying – dehydratingKefir grains last forever if you take care of themDon’t keep grains in the fridge too long – they go out of balance at cold temperaturesGive fresh milk daily4 tablespoons grains makes 1 Quart KefirTravel – keep covered with milk for 2 weeks60 – 70 degrees Fahrenheit is ideal temp for making kefir
ResourcesMarilyn Kefir Lady – has great kefir grains – water and dairy (www.Kefirlady.com)
GEM Cultures, Inc. – has kefir grains and other cultures(www.gemcultures.com)
Dom’s from Australia –kefir grains from Australia(www.users.sa.chariot.net.au)
Yahoo Lists on Kefir http://www.localharvest.org/milk-kefir-grains-C10218?r=fr
www.amazon.com – you can buy kefir grains on amazon
Kefir Rediscovered by Klaus Kaufman – great book on Kefir
Dr.Tony Savard – Agriculture Canada ([email protected])(Lacto fermentation microbiologist expert)
Check out…
“The Barefoot Cook Video Blog”
To learn more about making Kefir and other
Traditional Foods
Amanda Love
“The Barefoot Cook”
Natural Food Chef and Nutrition Educator
1-800-250-4719
