- 250ml whole milk (ideally organic). If sensitive to dairy you may like to try A2 milk, coconut or almond milk
- 1 packet ( 5 g) of Kefir grains
- A glass jar or a Kefirko Kefir maker
- Stainless steel pot on the stove (or glass jug if planning to heat the milk in a microwave)
- Tight weave cloth (like muslin)
- String or rubber band to secure the cloth over the rim of the jar
Kefir- fermented yogurt
- Preparation: 5 minutes to make. Fermentation over 24-48 hours
- Cooking: nil
- Serves many
Kefir is a fermented yogurt you can easily make yourself at home with just two ingredients.
Kefir contains beneficial probiotic strains that may contribute to maintaining a healthy gut microbiome. It is especially rich is Lactobacillus acidophilus, Bifidobacterium bifidum, Streptococcus thermophilus, Lactobacillus delbrueckii subsp. bulgaricus, Lactobacillus helveticus, Lactobacillus kefiranofaciens, Lactococcus lactis, and Leuconostoc species.
Introduce fermented foods gradually to avoid side effects. If you are dairy intolerant, you may find making coconut kefir is a better alternative.
Kefir is just one of many forms of fermented foods. Check which forms of fermented foods will be most suitable for you with your naturopath or nutritionist.
- Clean and rinse all items to be used in kefir making with hot water to ensure there is no bacteria present that may contaminate your kefir
- Gently warm your milk and then place warm milk in the glass jar leaving a small gap at the top of the jar for air
- Place one dose of kefir grains into your milk and stir gently
- Cover the jar with a piece of tight weave cloth ( like muslin cloth) that will allow air circulation while preventing dust or insects from entering and secure with a string or rubber band.
- Store in a warm, dark place for 12 to 48 hours to ferment. A kitchen cupboard with a stable temperature (preferably at 21 to 30 c) is ideal.
- Taste test your kefir after 24 hours. The longer you leave to ferment, the more tart and more separated the milk kefir will be.
- Your kefir will last in the refrigerator for a week to 10 days.