Kefir (pronounced kef-e-er) is a tangy, milky beverage, very similar to yogurt and is sometimes even called the ‘champagne of milk’ as the natural carbonation in it gives it a fizzy, foamy texture

The word “kefir” is derived from the Turkish word “keif”, which literally translates to the “good feeling” one has after drinking it.Traditional cultures have attributed healing powers to kefir for centuries, but it has only recently become the subject of scientific research to determine its true therapeutic value

What is Kefir?

Kefir is a fermented milk product that originated centuries ago in the Caucasus mountains, and is now enjoyed by many different cultures worldwide, particularly in Europe and Asia. You can make kefir from any type of milk – cow, sheep, goat, coconut or soy. Milk is gently boiled and a certain mixture of bacteria and yeast cultures are added to start the fermentation.  It is this mixture of yeast and bacteria that gives kefir its unique texture and flavour.  The small and lumpy granules which form during the initial cultures for kefir, is called the ‘kefir grains’

The grains look like tiny clumps of cauliflower and it is these grains that ferment the milk, incorporating all friendly organisms to create the product. Before consumption, these grains are removed using a strainer and added to a new batch of milk for more kefir

Nutritional value of kefir

Besides containing highly beneficial bacteria and yeasts, kefir is a rich source of many different vitamins, minerals and essential amino acids that promote healing and repair, as well as general health maintenance. Kefir contains high levels of thiamin, B12, calcium, folates and Vitamin K2. It is a good source of biotin, a B vitamin that helps the body assimilate other B vitamins. The complete proteins in kefir are already partially digested, and are therefore more easily utilized by the body. Like many other dairy products, kefir is a great source of minerals like calcium and magnesium, as well as phosphorus, which helps the body utilize carbohydrates, fats and proteins for cell growth, maintenance and energy

Health benefits of kefir

Kefir helps in cleansing your intestines and digests easily too

It is full of beneficial bacteria and yeast, vitamins and minerals, and complete proteins

Kefir contributes to a healthy immune system as it is a balanced as well as nourishing food

The tranquilizing effect of tryptophan on the nervous system is said to have benefited several people suffering from sleep disorders, depression, and ADHD (attention deficit hyperactivity disorder)

Regular use of kefir will improve your bowel movement, reduce flatulence and you will soon have a healthy digestive system

Consuming kefir also means getting rid of unhealthy food cravings as it nourishes your body completely

Using kefir regularly, as part of your diet, can have a particularly profound calming effect on your nerves

As kefir clearly has a wide variety of health benefits, you may want to include this fermented dairy beverage in your diet. Cow, goat, or sheep dairy are all good choices, and all types of kefir are generally very low in lactose. Raw milk kefir would be the ideal choice for anyone looking for maximum nutritional quality, but may be challenging for most consumers to find

Making your own kefir at home

Finding high quality kefir at your local store may not be an option for you. In this case, you can make your own kefir at home. Making kefir is surprisingly simple, and the BBC’s Good Food has a great post on how to make kefir at home. You can buy kefir grains online at sites such as Culture for Health and Freshly Fermented and provided you take care of the culture, it should last indefinitely. Making kefir from raw dairy products is ideal, but if you don’t have access to raw dairy, you can use organic full-fat dairy, preferably from a grass-fed animal. For those who cannot tolerate any form of dairy, kefir can be made from coconut milk, coconut water, and even just sweetened water, which will provide many of the benefits found in dairy kefir

How to consume kefir

Smoothie: Once you’ve made kefir, you can add as many ingredients to it as you like. It could be fresh or frozen fruits such as bananas, strawberries, kiwis or mangoes. Blend everything together and make a delicious smoothie

In salads: Instead of yogurt, add kefir into your salads

With eggs: Make your scrambled eggs or omelettes or egg salad more nutritious with kefir. Add ¼ cup of kefir along with any egg dish that you make. In fact, you can even substitute kefir grains for egg whites while making ice cream recipes

Kefir cheese: Make your own kefir ‘cheese’ spread to go with your whole grain toast/bread/crackers. All you have to do is place a cup of kefir in a muslin cloth and wait for the liquid to drain (overnight). Then you can add herbs or spices and use it just like cream cheese