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 eat
Lack of good microorganisms in soil
Chemicals in Water – chlorine,
flouride, pharmaceuticals, caffeine,
hormones, etc
Continued Causes of Gut Flora
Imbalance
Birth Control Pills – upset flora
imbalance
Lack of Breast Feeding or Poor
Quality Breast Milk
Mom – has abnormal gut flora leading
to compromised immunity in child
Poor Gut Flora can lead to:
Autism
Depression
Mood Disorders
Chronic Fatigue
Diabetes
Dyslexia/Dyspraxia
BiPolar/Multiple Personality
Continuation of gut related
problems
Asthma
Allergies
Learning Problems
Low energy
Digestion Problems
Candida
Chrone’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 3050 reported strains of
beneficial bacteria and yeast
to repopulate the gut.
The Origin of Kefir
Kefir 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 Bacteria
Lactobacillus caucasus
Acetobacter 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 Kefir
Raw milk – bacteria in milk will compete
with kefir grains and won’t result in a true
kefir
Heated milk (to 140 degrees) will kill off
any bacteria to create a true kefir as only
kefir will ferment
Jury is still out on this; you decide
What is the difference between
Kefir and Yogurt
Yogurt – ONLY contains Bacteria
Kefir - contains beneficial Bacteria
AND Yeasts
Kefir contains colonizing bacteria and
yeast
Yogurt only contains transient bacteria
and yeast
Why are they called “grains”?
Mixture of protein, amino acids,
lipids, kefiran – unique mixture of
polysaccharides
Not really “grains”
Resemble small pieces of cauliflower;
gummy, bouncy consistency
Healing Powers
Been known to heal ulcerative colitis and
celiac disease
Gut healer
Candida
Digestive Issues
Known 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 Mjolk
From Sweden
Viili
From 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 Elixirs
Basic 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
ginger
Organic Sugar – ½ cup
Lime Juice – ½ cup
Salt – ¼ teaspoon (optional)
Kefir Whey or Grains– ½ cup
Kefir Ginger Mint Limeade
¼ cup fresh chopped Ginger
½ cup fresh Lime juice
½ cup Organic Sugar
Fresh sprigs of mint
water
Kefir Lemonade
½ cup Lemon or Lime Juice
½ cup Organic Sugar
½ cup Kefir Grains
Fill jar with water
Mint
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 juice
½ cup kefir grains
1/8 cup fresh ginger (optional)
¼ cup sugar
Mango Kefir Soda
1 cup pureed mango chunks
½ cup sugar
½ cup kefir grains or whey
Fresh sprigs mint
3 cups water
Beet Kvass Recipe
3 – peeled and chopped Beets
Salt – 1 tablespoon
Water – 2 quarts
Whey – 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 taste
The longer you ferment, the less
sweet your drink will be
Tighten your jar lid for more fizz and
looser for less fizz
Recipes
Kefir "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 powder
2 fresh mint leaves.
Kefir Liver Blush
2 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.
If you have too many grains, then…
Eat your Grains!
Compost them
Give them to a friend
Give them to your dog
Give them to your friend’s dog!
Additional Kefir Concoctions
Kefir Cheese or Laban
Kefir Mayo and Salad Dressing
Sweet Kefir Cream
Kefir Smoothie
Kefir Sauerkraut
Whey –use for soaking grains, sourdough
bread
Kefir Whey Body Care
Shaving Lotions – 1:1 Kefir to Aloe
Bath Water – add to warm bath
Face Wash – add to warm water & wash
Natural Hair Wash and Anti-Dandruff
Face Mask – mix with any mask recipe;
acts as natural astringent
Watering Plants – dilute whey 5:1
water/whey
Caring for your Kefir Grains
Ideal ratio of kefir to milk
Drying – dehydrating
Kefir grains last forever if you take care of them
Don’t keep grains in the fridge too long – they
go out of balance at cold temperatures
Give fresh milk daily
4 tablespoons grains makes 1 Quart Kefir
Travel – keep covered with milk for 2 weeks
60 – 70 degrees Fahrenheit is ideal temp for
making kefir
Resources
Marilyn 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 (Tony.Savard@agr.gc.ca)
(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
www.thebarefootcook.com
thebarefootcook@gmail.com
1-800-250-4719