The history of kefir begins with the shepherds living on the slopes of the North Caucasus Mountains in Russia. The popularity of kefir spread throughout Eastern Europe and it is now widely consumed throughout much of the world. The people of the Caucasus region are known for their longevity and extraordinary health, attributed to their routine consumption of kefir. In fact, kefir was used as a treatment in hospitals in the former Soviet Union for conditions ranging from cancer to allergies to gastrointestinal disorders.
Making kefir requires kefir grains, which have a cauliflower-like texture and appearance and actually are not a grain at all. They are cultures of healthy bacteria and yeasts that are bound together in a matrix naturally created by the bacteria. The “grains” feed on sugar and produce lactic acid, alcohol, and carbon dioxide, resulting in a lightly carbonated dairy beverage. You will likely find the grains in a dehydrated state and so you need to rehydrate, or “activate,” them (see the instructions). The best part is that kefir grains are reusable and can be used over and over again.
An alternative (and my favorite option) to kefir grains is kefir starter, which is a powdered freeze-dried mix. Each 5-gram packet of kefir starter makes one batch of kefir and is a single use.
Kefir grains and starters can be found via the Internet or in natural health food stores. For other suggestions, see Resources. Serves 4 (1 cup each)
If using dehydrated kefir grains, see the directions for rehydrating. Sterilize the 1-quart jar with boiling water or wash well with warm soapy water.
In a saucepan, heat the milk to 180°F. Place the pan of warm milk into an ice bath (a larger pan with cold water and ice cubes). Allow the mixture to cool until it reaches 80°F to 85°F.
Once the mixture is cooled, add the kefir grains or kefir starter. If using the starter, gently whisk it into the milk until well combined. Transfer the milk with the kefir grains or starter to the jar.
Cover the jar with a coffee filter or cheesecloth and secure with a rubber band. Let the mixture sit at room temperature for 12 to 24 hours to culture.
When the mixture has thickened, if you used kefir starter, cover the container with the lid and refrigerate. If you used kefir grains, the grains will have floated to the surface. Gently remove the grains with a wooden spoon and strain the kefir through a fine-mesh sieve. Return the freshly made kefir to a clean glass jar, cover, and refrigerate.
Storing the grains: After your batch of kefir is made, you can start another batch of kefir or you can dry the grains to store for later use. For short-term storage (up to 3 weeks): Store the kefir grains in 3 cups of milk in the refrigerator until you are ready to make another batch. For longer-term storage: Dry the grains, place on a clean paper towel, and air-dry for 3 to 5 days at room temperature. Store the grains in a storage container or bag in the refrigerator for up to 6 months.
nutrition facts* (per serving)
100 calories, 2½ g fat, 1½ g saturated fat, 0 g trans fat, 10 mg cholesterol, 105 mg sodium, 12 g carbohydrates, 0 g fiber, 12 g sugar, 8 g protein, 10% vitamin A, 0% vitamin C, 30% calcium, 0% iron
* Using 1% low-fat milk