Kefir is a delicious, gut-loving, yogurt-like product that has been around for centuries.
The name is believed to originate from the Turkish word keyif, meaning "pleasure", and it is easy to understand why. Kefir is traditionally made with milk, but can be made using, for example, water, apple juice or coconut milk for a dairy-free option.
This creamy, sour and sometimes slightly fizzy yoghurt is easy to make at home. Serve it in a bowl with muesli or berries, use it as a base for a delicious smoothie or prepare it as a frozen dessert.
With just two ingredients, milk and kefir grains, it is very easy to make a batch of this gut-loving, homemade kefir. Allow at least 24 hours for the fermentation process – for a deeper taste, leave it for longer.
Homemade kefir – health benefits
Did you know that fermented foods contain a variety of microorganisms that can help support your digestion? Kefir is naturally full of gut-loving microbes (friendly bacteria and yeasts) that can help support your gut and contribute to digestive wellness.
When you consume kefir, you take in a diverse mix of those microbes, along with the beneficial metabolites they produce. Kefir also contains compounds that feed the beneficial bacteria in your gut and compete with harmful ones for space and nutrients.
Kefir is also highly nutritious and a good source of calcium and Vitamin K.
INGREDIENTS
-
1 tbsp of kefir grains (available online or in health food shops)
-
½ litre of milk
INSTRUCTIONS
-
Start by putting kefir grains in a cleaned and sterilised* jar. Add the milk and stir gently. Leave in room temperature for 24 hours.
-
Strain to separate the grains from the yoghurt. (You can save the grains and use them for the next batch. Simply add some new milk and repeat the process to make more delicious, gut-loving kefir.)
-
Your homemade kefir is ready! Top it with fruit, berries, and nuts and enjoy a bowl packed with gut-friendly goodness. Kefir should be stored in the fridge and consumed within two weeks.
Watch: How to make kefir at home
*Sterilise by boiling it in a saucepan for three minutes or placing it in the oven on 140C° for 20 minutes.
