Kitchen
Milk Kefir
Kefir
Another ancestral food is Kefir. A rich source of probiotics, beneficial bacteria that promote gut health and support digestion. These probiotics help to populate the gut with healthy microbes, improving digestion, enhancing nutrient absorption, and strengthening the immune system. Regular consumption of kefir can help to alleviate digestive issues such as bloating, gas, and constipation, and may even reduce the risk of certain digestive disorders.
Kefir is packed with essential nutrients, including vitamins, minerals, and amino acids. It’s particularly high in calcium, vitamin K2, and B vitamins, all of which are important for bone health, blood clotting, and energy metabolism. Kefir also contains protein and fats, making it nutritious and satisfying.
The probiotics found in kefir can help to improve digestion by promoting the breakdown and absorption of nutrients in the gut. They can also help to balance the gut microbiome, reducing inflammation and supporting overall digestive health. Many people find that regular consumption of kefir leads to smoother digestion, reduced bloating, and increased regularity.
A healthy gut is closely linked to a strong immune system, and kefir can play a key role in supporting immune function. The probiotics in kefir help to stimulate the production of immune cells, strengthen the gut barrier, and fight off harmful pathogens. By bolstering your immune system, kefir can help to reduce the risk of infections and support overall health and wellness.
Some research suggests that kefir may aid in weight management and promote a healthy metabolism. The protein and probiotics found in kefir can help to increase feelings of fullness and reduce appetite, potentially leading to lower calorie intake and weight loss over time. Additionally, the beneficial bacteria in kefir may influence metabolic processes in the body, promoting fat loss.
Homemade kefir is incredibly versatile and can be enjoyed in a variety of ways. You can drink it plain, blend it into smoothies, use it as a base for salad dressings or dips, or even incorporate it into baked goods. Kefir pancakes are the best. Its tangy flavor adds depth and complexity to both sweet and savory dishes, making it a valuable ingredient in every kitchen.
Homemade kefir offers a delicious way to support digestion, boost immunity, and nourish your family.
ingredients
1-2 tablespoons of kefir grains (available online or from a friend)
2 cups of milk (preferably Raw, organic, and full-fat)
Glass jar
Cheese Cloth
Wooden spoon
instructions
Rinse the glass jar with boiling water to sterilize. Avoid using metal utensils or containers as they can react with the kefir grains.
Place the kefir grains in the clean glass jar. Pour room temperature (you can warm it up in a bowl of hot water if it’s straight out of the fridge) milk over the kefir grains, leaving some space at the top of the jar for expansion. The ratio of kefir grains to milk can vary, but a good rule of thumb is about 1-2 tablespoons of kefir grains for every 2 cups of milk.
Cover the jar with the cheese cloth and place the jar in a warm spot, ideally between 68-85°F (20-30°C), for optimal fermentation.
Allow the kefir to ferment for about 24 hours, depending on the temperature and your preference for taste and texture. The longer it ferments, the tangier and thicker it will become. Check the kefir periodically to gauge its progress.
Once the kefir has reached your desired level of fermentation, strain the kefir through the cheesecloth to separate the kefir grains. The strained kefir is now ready to drink or use in recipes.
Transfer the strained kefir to a clean glass jar or container and store it in the refrigerator. The kefir will continue to ferment slowly in the fridge, so it's best consumed within a week. Rinse the kefir grains and repeat the process to make a new batch of kefir.
Care for Kefir Grains: If you're not making kefir immediately, you can store the kefir grains in a small amount of milk in the refrigerator. Just remember to refresh the milk every few days to keep the grains healthy and active.