Kefir is a fermented beverage that can improve your digestive health. This ancient probiotic elixir offers more than just a refreshing taste. In this article, Complete Guide to Kefir, we will explore its secrets and benefits.
Kefir was born in the Caucasus Mountains and has spread throughout the world. It is made by fermenting milk with kefir granulesThe result is a delicious drink and a powerful natural probiotic.
Kefir strengthens your immune system and improves your digestion. A daily cup contains more than probiotics than many commercial supplements. Discover how this ancient drink can improve your health.
Kombucha, water kefir, ginger beer, milk kefir, tepache… Drinks that are good for your health, easy to prepare and ideal for quenching your thirst. 40 recipes to learn how to prepare probiotic drinks at home and flavour them to your liking.
Key points
- Kefir is a probiotic drink rich in beneficial bacteria
- Originally from the Caucasus, kefir has gained worldwide popularity
- Contains only 37 calories per 100g, ideal for low-calorie diets
- Strengthens the immune system and improves digestive health
- It can be easily prepared at home with milk or water.
- It is beneficial for people with lactose intolerance.
- It is recommended to consume one cup (240 mL) a day to obtain its benefits.
Origin and History of Kefir in the Caucasus
Kefir has its roots in the ancient traditions of the Caucasus. This fermented drink has a fascinating history. It is intertwined with the culture and health of this mountainous region.
Meaning and Cultural Tradition
The name “kefir” comes from the Turkish word “keif,” which means “feeling good.” Caucasians attribute their longevity to the consumption of kefir for millennia. This probiotic drink symbolizes vitality and well-being in the region.
Historical Evolution of Kefir
Initially, kefir was made from camel and mare milk. Siberians called it “aroki” or “kummys.” Later, buffalo, sheep, goat and cow milk began to be used.
Fermentation transforms lactose and alters proteins. This creates a product rich in probiotics.
Global Expansion of Kefir
At the beginning of the 20th century, kefir became popular in Europe. It was valued for its health benefits. Today, it is consumed worldwide for its probiotic properties.
Doctors recommend it for its effects on intestinal flora. Kefir probiotics Benefits include better intestinal colonization and balance of microbiota.
«Kefir is a gift from nature for our health»
Kefir: Complete Guide
Kefir is a fermented milk rich in probiotics. It has gained popularity for its health benefits. This guide will help you better understand this superfood.
With probiotic-rich foods increasingly recognized as essential to gut health, yogurt and kefir are gaining popularity as a source of protein and beneficial bacteria. In Homemade Yogurt & Kefir, cheesemaker and small-scale dairy producer Gianaclis Caldwell opens the door for fermentation enthusiasts and dairy devotees to make and use yogurt and kefir in the home kitchen.
Composition of Kefir Grains
The kefir granules are the heart of this probiotic food. These gelatinous grains contain a mixture of beneficial bacteria and yeasts.
Kefir can contain up to 34 different strains of microorganisms. In contrast, yogurt usually has between 2 and 7 strains.
Types of Fermentation
Kefir fermentation can vary depending on the medium used. milk kefir It is produced from animal milk. The water kefir use a sugar solution.
- milk kefir: Fermentation in milk at room temperature.
- Water kefir: Fermentation in water with sugar, ideal between 18-22°C.
Differences between Kefir and Yogurt
Kefir and yogurt are both fermented foods, but they have important differences:
| Feature | Kefir | Yogurt |
|---|---|---|
| probiotic strains | 10-34 mesophilic strains | 2-7 thermophilic strains |
| Consistency | Liquid, drinkable type | Thick, creamy |
| Sabor | Slightly acidic and effervescent | Smooth and creamy |
Kefir offers more probiotic diversity than yogurt. It is easier to digest and improves intestinal health.
Its unique fermentation process makes it superior for digestive wellness. It is an excellent choice for those looking to improve their overall health.
Nutritional Properties and Health Benefits
Kefir is a nutritional treasure with many health benefits. It contains 400 million microorganisms per gram, half of which are Lactobacillus bacteria. These bacteria provide numerous nutrients to the body. benefits of kefir to our body.
Kefir is rich in easily digestible proteins and minerals such as calcium and magnesium. It also contains vitamins K2 and B vitamins. Its fermentation improves the absorption of nutrients.
It helps prevent intestinal problems such as diarrhea and colitis. It also strengthens the immune system and contributes to bone health.
- Improving intestinal microbial balance
- Strengthening of the immune system
- Contribution to bone health
- Antimicrobial and antifungal properties
- Potential reduction of cholesterol and blood sugar levels
El milk kefir reduces lactose by converting it into lactic acid. This is important for people who are lactose intolerant.
El water kefir It can improve your mood. It relieves symptoms of depression and anxiety thanks to its tryptophan content.
| Type of Kefir | Alcohol Content | Fermentation Time |
|---|---|---|
| Milk Kefir | Up to 1% | 24 hours |
| Water Kefir | Less than 0.5% | 3 days |
Despite its benefits, kefir is not for everyone. Caution is advised for people on certain medical treatments.
It is not recommended for diabetics or people with gastritis or reflux. It is contraindicated for pregnant or lactating women.
Fermentation is the process of breaking down sugars and carbohydrates into lactic acid, which gives food a tangy, tangy taste. It is also commonly called culturing. Microorganisms, such as yeast and bacteria, are added to food to break it down. These bacteria are also found in the body, home, and soil.
Kefir Varieties and Their Characteristics
Kefir is a fermented beverage with several varieties. The most common types are milk, water and coconut. Each offers options for different preferences and dietary needs.
Milk Kefir
Milk kefir is made from cow, goat or sheep milk. It is rich in nutrients and stands out for its nutritional value.
A 250 g serving provides 64 kcal, 3.3 g of protein and 3.5 g of fat. It is also an excellent source of minerals such as calcium and phosphorus.
Water Kefir
Water kefir is a refreshing, dairy-free option. It is ideal for vegans or people with lactose intolerance.
It does not contain significant proteins, fats or minerals. Its main contribution is probiotic, benefiting intestinal health.
Coconut Kefir
Coconut kefir combines probiotic benefits with the properties of coconut water. It offers a tropical flavor and is rich in electrolytes.
It is a refreshing and hydrating drink. It is also a vegan option that provides probiotic benefits.
Each type of kefir has unique characteristics. Milk kefir stands out for its nutritional value. Water and coconut kefir are vegan alternatives with probiotic benefits.
Homemade Kefir Making
Learn how to make kefir at home easily. It is economical and healthy. We will teach you the basic steps to make your kefir.
Necessary materials
To get started, you need these items:
- Kefir grains (10-50g)
- Milk (1 liter cow or goat)
- Glass or plastic container
- Non-metallic strainer
- Wooden spoon
Don't have kefir grains? You can buy kefir grains in specialized stores or online.
Fermentation Process
The process is simple:
- Place the kefir grains into the container.
- Add the milk.
- Cover the container with a clean cloth.
- Allow to ferment at room temperature for 12-24 hours.
Fermentation takes between 12 and 24 hours. It depends on the temperature and your taste. More time means a more acidic kefir.
Conservation and Maintenance
To keep your granules active:
- Strain them after each fermentation.
- Wash them with cold water if necessary.
- Store them in fresh milk in the refrigerator if you won't be using them soon.
With proper care, your grains will last a long time, so you can enjoy homemade kefir for years to come.
| Appearance | Date |
|---|---|
| Fermentation time | 12-24 horas |
| Amount of milk per fermentation | 1 liter |
| Calories per serving | 105 Kcal |
| Maximum shelf life in the refrigerator | 1 month |
Culinary Uses and Recipes with Kefir
Kefir transforms everyday dishes into healthy treats. Recipes range from nutritious breakfasts to indulgent desserts. Milk kefir is suited to a variety of culinary uses.
Blend kefir with cereal, fruit and nuts for an energy-boosting breakfast. Smoothies are popular: 68% of consumers incorporate them into smoothies. Try a banana smoothie with 300ml of cashew kefir.
Kefir shines as a base for sauces and dressings. A pasta with cashew kefir sauce is a tasty probiotic alternative. A Greek sauce with 150 g of coconut kefir goes well with salads or meats.
- Red berry ice cream: 1 cup coconut kefir
- Soaked flakes: ½ cup almond kefir
- Pasta sauce: 2 cups cashew kefir
Kefir is an ally in baking. Replace dairy products with kefir for fluffy doughs. Its acidity activates leavening agents, improving the texture of breads and cakes.
Experiment with these recipes and discover how kefir elevates your dishes. Add flavor and health to your culinary creations with this versatile ingredient.
Precautions and Contraindications
Milk and water kefir offer kefir probiotics benefitsHowever, it is vital to consider certain precautions. There are risk groups and possible side effects to consider.
Risk Groups
People with weak immune systems should consult their doctor before taking kefir. Pregnant or breastfeeding women should also be cautious. This is due to the low alcohol content of kefir due to fermentation.
Possible Side Effects
When first starting to drink kefir, some people may experience digestive discomfort. It is best to start with small amounts to avoid gas or bloating.
Milk kefir is lower in lactose, but people with a high lactose intolerance should be careful.
Drug Interactions
Kefir may affect some medications. If you are taking blood thinners or antibiotics, consult your doctor before including it in your diet.
| Caution | Recommendation |
|---|---|
| Compromised immune system | Consult your doctor before consuming |
| Pregnancy and breastfeeding | Caution for alcohol content |
| Start of consumption | Start with small amounts |
| Pharmaceutical products | Consult interactions with the doctor |
Hygiene is key when making kefir at home. Do not use raw milk for milk kefir, especially if you are in a risk group. Follow these precautions to enjoy kefir safely.
Conclusion
Kefir is an ancient probiotic food with multiple health benefits. It provides essential nutrients and improves our digestive and immune health. Its history and properties make it a fascinating food.
A 100 ml serving of kefir contains millions of beneficial bacteria. These include Lactobacillus acidophilus and Bifidobacterium bifidum. These bacteria strengthen our immune system, which is mainly housed in the digestive system.
Making kefir at home is easy and rewarding. You can opt for traditional milk kefir or alternative versions. Water kefir, for example, needs a temperature between 20-25°C.
In Tenerife, Pistacho Coffee Brunch offers delicious options with kefir. They have locations in Los Cristianos and San Sebastián. Visit them to enjoy a unique experience with this healthy ingredient.
2 tubers of fresh milk kefir, 40 g each. Authentic milk kefir culture. No powder or laboratory-made product. These are authentic traditional kefir grains with high probiotic quality and long shelf life, allowing you to produce 12 L of milk kefir every day. Thanks to their rapid multiplication, you can make more milk kefir every day or give it to family and friends. Recommended amount: at least 2 glasses per day.
