All About Milk kefir – the worlds oldest natural probiotic!

What is Kefir? (pronounced /kəˈfɪər/ kə-FEER)

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. It can be made from
the milk of any ruminant animal, such as a cow, goat, or sheep. It is slightly sour and carbonated due
to the fermentation activity of the symbiotic colony of bacteria and yeast that make up the “grains”
used to culture the milk (not actual grains, but a grain-like matrix of proteins, lipids, and sugars that
feed the microbes). The various types of beneficial microbiota contained in kefir make it one of the
most potent probiotic foods available.

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.
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.
Kefir has positive effects on gut and bone health
It is a potent probiotic, consisting of both bacterial and yeast species of beneficial flora, and
may help protect against gastrointestinal diseases. It has also been demonstrated to
improve lactose digestion in adults with lactose intolerance. In addition to providing the gut
with healthy symbiotic micro-flora, many studies have also demonstrated the anti-fungal and
antibacterial properties of kefir. Certain bacteria strains from the kefir culture have been
shown to help in treating colitis by regulating the inflammatory response of the intestinal
cells.
As we know, vitamin K2 is one of the most important nutrients that is greatly lacking in the
American diet. Vitamin K2 is a product of bacterial fermentation, so kefir is a likely a good
source of this nutrient, especially if made with milk from pastured animals. Vitamin K2 plays
a key role in calcium metabolism, where it is used to deposit calcium in appropriate
locations, such as in the bones and teeth, and prevent it from depositing in locations where it
does not belong, such as the soft tissues and the arteries. Since kefir is high in calcium and
phosphorus and also contains vitamin K2, drinking kefir is likely beneficial to bone health,
providing the essential minerals needed for bone growth as well as the vitamin K2 needed to
effectively deposit those minerals in the bone

Marian Williams Dip In Naturopathic Nutrition Therapy mIANT

Elderberry Cottage, Newtown, Abbeyknockmoy, Tuam, Co. Galway
mariansnutritiontherapy@gmail.com 0879677732
 All About Milk kefir – the worlds oldest natural probiotic!

The instructions:

 Fresh milk (organic is better)

 Kefir grains
 A large glass jar (with lid)
 Wooden spoon
 A plastic strainer
1. Make sure your glass jar and its lid are both very clean. Place the kefir grains in the jar
first, then pour the milk over them. A typical ratio is 3 tablespoons of kefir grains for every
litre) of milk. Gently stir the mixture for a few seconds then place the lid on the jar. Leave
the lid slightly loose so any excess pressure can escape.

2. Leave the jar somewhere in your house at room temperature but out of direct sunlight.
The fermentation process can take anywhere from 12 hours to 48 hours, depending on
how you like your kefir. As a rule, less time in the jar will produce a sweeter, thinner kefir,
whereas a longer fermentation will result in a thicker, more sour kefir. After some time
you may also see the kefir separating into two layers – a thick, white curd at the top, with
a thin, yellowy whey underneath. The kefir is OK to consume at this stage but will be
quite sour, so as soon as you see any signs of separation it’s probably best to move on
to step three. Give it a good shake!

3. When you think your kefir is done, give the jar a quick stir and then pour its contents
through the strainer. This will separate out the liquid kefir from the grains. You can store
your liquid kefir in the fridge or at room temperature for a few days. In fact, storing your
kefir at room temperature for a day or two will help it ripen, increasing the nutritional
content and allowing most of the lactose to be fermented away (this is even better for
Candida dieters). As for the grains, don’t throw them away! You can use them again and
again. If you are not going to make another batch of kefir straight away, place the grains
in milk and store them in the fridge.

How to use:

Once kefir is ready to drink – the options are endless and you could even have it au natural!
But as with all fermented foods start with a small amount each day. Going hell for leather will
just over burden the gut with an influx of good bacteria and may result in cramping and other
uncomfortable symptoms!

Marian Williams Dip In Naturopathic Nutrition Therapy mIANT

Elderberry Cottage, Newtown, Abbeyknockmoy, Tuam, Co. Galway
mariansnutritiontherapy@gmail.com 0879677732
All About Milk kefir – the worlds oldest natural probiotic!

I add mine to smoothies, porridge, or as an alternative to natural yogurt with berries, oats,
and ground nuts! Flavour with cinnamon, vanilla extract, sweeten with honey, agave, stevia
etc!! Check out the link below for recipes!

http://www.culturesforhealth.com/milk-kefir-recipes

If in doubt – check it out:

http://kefir.it/symbiotic_yeasts.pdf
http://jn.nutrition.org/content/134/11/3100.abstract
http://www.ncbi.nlm.nih.gov/pubmed/14654717
http://www.ncbi.nlm.nih.gov/pubmed/22293347
http://onlinelibrary.wiley.com/doi/10.1111/j.1750-3841.2010.01787.x/abstract
http://onlinelibrary.wiley.com/doi/10.1002/ptr.2650080205/abstract
http://chriskresser.com/kefir-the-not-quite-paleo-superfood

Marian Williams Dip In Naturopathic Nutrition Therapy mIANT

Elderberry Cottage, Newtown, Abbeyknockmoy, Tuam, Co. Galway
mariansnutritiontherapy@gmail.com 0879677732