Kefir is appearing more and more often in shops and online. It is a fermented drink known for its potential health benefits. But what exactly is kefir, how is it made, and is it really as healthy as people claim? In this article we answer all your questions, so read on!
What Is Kefir?
Kefir is a fermented milk drink that is consumed for its potential health benefits. Kefir is made from milk and kefir grains. Kefir grains are small clusters consisting of bacteria and yeasts. These grains resemble small pieces of cauliflower. Kefir has a fresh, slightly tangy and creamy taste.
Where Does Kefir Come From?
Kefir originally comes from the Caucasus, a region located on the south-eastern border of Europe and western Asia. Local people have been making kefir for centuries through fermentation. Milk was stored in clay pots and leather bags, where spontaneous fermentation occurred. They discovered that this created a fresh, slightly tangy and creamy drink that also lasted longer.
What Is Fermentation?
Fermentation is a natural process used to preserve products for longer or to improve their nutritional value. In kefir, lactic acid bacteria convert milk sugars (lactose) into lactic acid. The fermentation time mainly depends on personal preference. A short fermentation usually lasts 12 to 24 hours, while a longer fermentation lasts 24 to 48 hours.
Below you will find a schematic overview of the differences between a short and a long fermentation:
What Does Kefir Taste Like?
We now know that kefir can be a healthier option than milk, but does it actually taste good? Some people drink kefir purely for its flavour without thinking about the health benefits. Kefir has a fresh, slightly tangy taste that lies somewhere between drinking yoghurt and buttermilk, but with a softer and creamier texture. You can influence the flavour by adjusting the fermentation time.
Is Kefir Lactose-Free?
Kefir is not completely lactose-free, but during fermentation a large portion of the lactose is broken down. The longer the fermentation, the less lactose remains. Are you looking for a completely lactose-free alternative? Then use lactose-free milk when making kefir.
Does Kefir Contain Alcohol?
During fermentation, the yeasts in the kefir grains convert part of the sugars into carbon dioxide and alcohol. Kefir therefore does contain alcohol, but only in very small amounts. The average alcohol content in kefir ranges between 0.1% and 0.5%. The longer you ferment kefir, the more alcohol can form. A shorter fermentation therefore also means less alcohol. A sealed jar encourages alcohol formation, while a jar covered with a cloth or a loosely placed lid reduces it.
How Much Kefir Per Day?
The amount of kefir you drink should be increased gradually. Are you drinking it for the first time? The recommended intake is 100–150 ml per day. Your body is not yet used to the probiotics and too much may cause digestive discomfort. Once your body is accustomed to kefir, you can increase the amount to around 250–500 ml per day, which is roughly two glasses. There is also a maximum amount: too many probiotics and acids can disrupt your gut flora. Therefore never drink more than 1 litre per day.
Where Can I Buy Real Kefir?
Many large supermarkets now sell ready-made kefir. You will usually find it in the dairy section. Kefir is also often available at markets and from local farmers. This kefir is often of higher quality than supermarket varieties. You can also search online, where you will find plenty of webshops offering a wide range of kefir products.
How Do You Make Kefir?
Are you convinced and willing to give kefir a try? Why buy it when you can easily make it yourself? One advantage of making kefir at home is that you can fully adjust the flavour and texture to your own preference.
What You Need
- 500 ml milk (cow, goat or plant-based milk)
- 1 to 2 tablespoons milk kefir grains
- A clean glass jar
- A plastic or wooden spoon
- A cheesecloth or coffee filter and elastic band
- A plastic or stainless-steel sieve
When making kefir, do not use metal spoons or sieves, as this can damage the kefir grains.
Instructions
- Add the kefir grains to the milk in a glass jar. Whole milk gives a creamier result.
- Cover the jar with a cloth or coffee filter and secure it with an elastic band.
- Leave to ferment at room temperature for 12–48 hours, depending on the desired flavour.
- Strain the kefir using a plastic or stainless-steel sieve and collect the liquid.
- Store the kefir in the refrigerator and consume within a few days.
Did you know that you can rinse the kefir grains with a little fresh milk after use? They can simply be reused for your next batch!