Learn How to Make Milk Kefir
Milk kefir is one of the best things you can eat to maintain optimal intestinal health. This is because it contains bacteria from lactic fermentation that selectively colonize the digestive tract. Thus, it has a positive effect on digestion and nutrient absorption.
It’s important to mention that people are now paying more attention to microbiota as a regulator of the state of health. We now know that it’s possible to acquire good bacteria and fiber through the diet to optimize the functioning of the digestive system. In fact, it’s a great way to prevent the dysbiosis processes that lead to discomfort and pain.
Continue reading to find out how to make milk kefir!
What’s milk kefir?
Kefir is a milk-derived product that’s similar to liquid yogurt. You get it by mixing the milk with live cultures and then allow it to ferment overnight. The result of this process is a probiotic that improves digestive health. A study published in Nutrition Reviews explains it in more detail.
Note that the intake of these microorganisms can reduce the incidence of many inflammatory pathologies at the intestinal level. They’ve also proven useful in the treatment of these conditions. This is because they reduce the intensity and frequency of symptoms. It’s for this reason that many health specialists recommend their presence in the regular diet.
You can get milk kefir in two different ways. You can buy it ready to drink in some grocery stores, it comes in a semi-liquid texture. The other way is to make it yourself at home if you get your hands in some kefir grains. All you have to do afterward is add milk, strain it and set it apart and add more of it every day!
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Homemade milk kefir
Making milk kefir is quite simple. However, you must first find the grains. You can basically keep them forever once you do, as we’re about to show you. Simply place the kefir with the whole milk in a glass container and place it in a shady spot out of the fridge. You must first cover it with a thin cheesecloth for about 24 hours or less.
Fermentation will take place during that time as the kefir and whey begin to separate. The whey is somewhat yellower, it’s the liquid that floats on top of the yogurt. The longer the fermentation time, the sourer the final product will be. This is due to the presence of a higher concentration of microorganisms inside.
In any case, the optimum fermentation time will depend on the temperature at which you live. It’ll also depend on the number of grains and milk you use. The more heat, the more grains, and the less milk, the faster the process.
Once the product is ready, remove the grain with a plastic or stainless steel strainer. It’s important not to use an instrument made of another material or metal, as it’ll cause a chemical reaction that’ll damage the microorganisms. After this, you can either consume or store the liquid kefir. Keep in mind that the longer it sits in the refrigerator, the sourer it’ll become.
Maintaining the kefir grains
You must properly preserve kefir grains. The ideal way to maintain their proper Ph balance is to always keep them in milk. This is because the microorganisms feed on lactose.
So, place the granules in a glass container with fresh milk inside the fridge if you’re not going to drink the kefir for several days. The cold temperature will slow down the fermentation process so they can last a whole week with the same amount of milk.
Furthermore, you can actually freeze the kefir grains if you plan on being absent for a longer period of time. It’ll keep them dormant. Just place them in a glass container and then in the freezer. They’ll stay alive and won’t lose any of their properties. Then, just defrost them and put them back in some milk to restart the process of fermentation.
Milk kefir variations
You can make kefir in other ways, with coconut milk, for example. You do this kind from commercial kefir.
In addition, you can also flavor kefir by blending it with fruits, chocolate, nuts, and seeds, etc. Also, you could add it to your cereals. The result is a probiotic meal packed with antioxidants.
Keep in mind that the consumption of probiotics is great for your health. Not only does it positively impact gut health, but it also improves the functioning of the immune system. Here’s some evidence published in the journal Probiotics and Antimicrobial Proteins.
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Coconut milk kefir
- Place four tablespoons of the commercial product (available on commercial surfaces) in a glass jar.
- Add 2 cups of coconut milk and stir it.
- It’ll be ready for consumption after fermenting for 12 to 14 hours.
As in the previous recipe, the longer it ferments, the sourer and thicker it’ll be.
A true whole food
In short, milk kefir is quite healthy, and adding it to a varied and balanced diet is highly recommended. In general, try to consume more fermented goods to maintain optimal intestinal health.
Definitely include milk kefir in your regular diet if you have digestive problems. It’ll help reduce the discomfort over time. This product can even help relieve constipation and diarrhea.
Finally, try combining the consumption of milk kefir with natural yogurt. Both contain probiotic bacteria in addition to proteins of high biological value and essential vitamins.It might interest you...