Tags: fermented foods, Health, kefir, learning disability, life skills, probiotics, recipe, smoothie bowls, smoothies, special needs
This is a fantastic way to look after your gut, and overall health and wellbeing too. I first discovered kefir in 2003, when I took my young son with physical and learning disabilities to see a nutritionist. “Feed him fermented foods,” was her advice. She could easily guess that he was likely to have more than his fair share of antibiotics over the following years. She knew that fermented foods are rich in probiotics that keep the gut healthy.
I went home, did a little research and have been making kefir ever since. Now every member of the family drinks it regularly. The almost-fizzy, almost-lemony, definitely vibrant taste is curiously addictive. It’s not remotely like those yogurt-style drinks that have entered supermarket shelves in little armies. Kefir is well and truly alive. And when you drink it, you get to feel that way too.
In brief, kefir is made from a complex symbiotic culture of beneficial bacteria and yeast. This culture looks rather like a lumpy spoonful of rice pudding, but feels more gelatinous than that. Sounds lovely so far! Here’s a close-up:
You pop the culture into a pot of milk, leave it in a reasonably warm place for 24 hours, then strain the resulting creamy liquid through a plastic sieve. The rice-pudding-like culture is left in the sieve, ready to be popped into a new pot of milk. The kefir itself is ready to drink. It’s so easy.
So to make this wonderful drink, you first need some of the culture. If you’re lucky you may get this from a kefir-making friend. Otherwise, it’s possible to buy on-line. Do not, please, make the mistake of getting sachets of ‘kefir starter’. You want the real-deal lumpy, bumpy culture. Once you’ve got that, you can keep making kefir from your original culture indefinitely. It grows, and it grows.
Kefir has become increasingly popular since I first started making it. More and more friends are giving my excess kefir culture a home. Every time, of course, instructions are required. So I thought it would be useful to share those instructions on-line. Once you’ve got your culture, just follow these easy steps.
1. The most important thing: be aware that your kefir culture is a living, amazing community of beneficial bacteria and yeasts which bring great benefits to the digestive system and beyond. So always treat it kindly and with respect.
2. Now for the practical bit. Your kefir culture has likely arrived in a small pot of semi-skimmed milk ready to do its stuff. Or it may have arrived in a small bag with just a few spoonfuls of kefir liquid. It may be small enough to fit into a teaspoon, or large enough to fill a dessert spoon. (But please keep it away from direct contact with metal – it doesn’t like it.) Say hello to your culture, put it in a plastic or glass pot, and add approx 150 ml milk: semi-skimmed, whole or goat’s milk. (Note, illustrations here show a larger quantity than you’ll likely start off making.)
3. Rest a lid lightly on top of the pot – kefir needs to breathe, while protecting it from its environment. Put the pot somewhere reasonably warm – the kitchen may well be warm enough, but depending on where you live, you might choose to place it by a radiator, warm pipes or other heat source. The ideal temperature range is probably around 21ºC or 70ºF.
4. Wait. In approx 24 hours it will look like the picture below. Note the little lines of whey down the sides of the jar. Depending on temperature, size of culture and volume of milk, it may look less cultured than this, or more. If left longer it could separate completely between curds and whey. It would also have a correspondingly strong, almost cheesy taste.
5. Pour the kefir mixture into a plastic sieve over a bowl or container. Gently push the kefir mix to and fro with a plastic spoon or spatula to encourage it through the sieve. Use a scooping action to avoid squashing the culture too much (though it’s quite elastic). Make sure you’ve got all the kefir and more importantly the culture out of your original pot. Avoid having metal come into contact with the culture itself. I’ve never tested this, but over time it could distress the culture and make it less viable. (However, later, if you make a kefir smoothie or add it to your cereal, it’ll be fine to use metal utensils.)
6. Keep sieving gently. Soon you’ll see the cute or messy culture (depending on how you view it) sitting in the bottom of the sieve. Your culture may be in one or more pieces.
7. Carefully scoop the culture up and place it in a clean container. You can optionally add a spoon of kefir from the last batch if you wish. Pour your chosen milk over the kefir culture. You can use semi-skimmed or whole cow’s milk, or goat’s milk depending on your taste. (If your kefir formed quickly and well last time around, you could gradually increase the volume of milk over successive cycles.) Place it somewhere reasonably warm, as before, and let a new cycle begin!
Meanwhile, enjoy your kefir straight from the fridge, or follow the recipe suggestions below.
Make your kefir over the normal cycle – about 24 hours. Then put it in the fridge for 2 to 3 days. Then sieve as normal. Kefir made this way has a creamier consistency.
How much kefir should you drink?
A small glass of kefir once a day is ideal, but it’s fine to drink more (or less). If you’re new to kefir, start with small portions ( up to 100 ml a day) then build up.
You can drink kefir unsweetened, as we do, or with a teaspoon of honey or maple syrup if you prefer. Many people like to add it to cereal in the morning, instead of milk or yogurt. I love it in a small bowl with fruit. It’s also good to drink just before bed. Don’t heat kefir up or cook with it though, as then it will no longer be alive – and it needs to be alive to do its magic in your digestive system!
What to do with your excess culture
Your culture will grow with each new cycle. When it’s doubled in size or more, you can divide it. You can store spare culture in a spoonful or two of kefir in the freezer as back-up in case your original culture fails or you lose it; you can whizz it up in smoothies; you can compost it. You can also store spare culture in the fridge in a small pot of milk – change the milk weekly.
A final note
Kefir is very easy and inexpensive to cultivate. Although it’s important to keep your kefir equipment clean, the culture itself quickly creates a mildly acidic environment that deters unfriendly bacteria.
Enjoy your kefir, and just ask if you’d like to know anything else. Or share your recipe ideas below!
Tags: nature, nature recipes, naturecraft, recipe, wellbeing
This delicious summer drink is prepared over two fragrant, flower-filled days. It makes approx 2.5 litres.
Take 20 or so elderflower heads with thick stalks removed, add a handful of rose petals (I used a mix of wild roses with some fragrant garden ones), seven sprigs of lavender, two sliced lemons and two handfuls of wild or cultivated strawberries. Meanwhile, add 1.3 kg sugar to 1.8 kg just boiled water in a big bowl. Stir to dissolve, creating syrupy water.
Add all ingredients to the bowl of syrupy water, cover with a cloth and leave for 24 hours.
Strain mixture through a clean muslin cloth or old clean pillow case. Squeeze well to extract the juice. Pour the fragrant cordial into bottles.
Drink diluted with water. Delicious! Also goes well with sparkling water, tonic water or even ginger ale.
Feel free to vary the flowers and fruit according to what you can find. That’s all part of the fun.