It’s no surprise if you have never heard of kefir milk, because this fermented drink was kept secret for centuries in a mountainous region near Russia. It has powerful health benefits, yet evolved purely by accident and is impossible to recreate in a laboratory. By the turn of the twentieth century, some prized kefir grains finally arrived in Russia, but only after a series of events involving seduction, betrayal and kidnapping, not to mention royalty. Read on to find out why kefir milk was believed to be a gift from the gods, how easy it is to make and why everyone should drink it, even if they are lactose intolerant.
What is kefir milk and why drink it?
Kefir milk is a fermented drink that, when consumed regularly, promotes gut health and digestion. Good digestion doesn’t just mean you can process food more easily, it means you can absorb nutrients more efficiently. An imbalanced gut affects the health of your immune system and the regulation of hormones. If your gut or microbes are not working properly, they send signals to your brain which can affect many aspects of your health. In a nutshell, your gut plays a pivotal role in your overall well-being.
Kefir milk is produced when kefir grains are left to ferment in whole full-fat milk. Left for a day or two, the milk thickens as the grains feed off the sugars in the milk. You strain the fermented milk, drink it and put the grains into another jar of whole full-fat milk. As you repeat this process, over time the grains multiply. This means you have an endless supply of grains to make endless glasses of kefir milk. The only thing you have to buy regularly is whole full-fat milk. You can drink it daily and even have it in place of breakfast.
Why kefir milk is better for your health than yoghurt
Both kefir milk and yoghurts provide living bacteria that are beneficial for the gut and digestion. Yoghurt comes from fermenting milk, whereas kefir milk is made from milk and kefir grains. Kefir milk usually has a thinner consistency than yoghurt, but secondary fermentation (explained later) thickens it further.
There are more vitamins and good bacteria in kefir milk. Yoghurt contains Riboflavin, vitamin B6 and vitamin B12 but, in comparison, kefir milk provides vitamins A, B1, B2, B6, D, K2, folic acid and nicotinic acid. Yoghurt provides acidophilus and bulgaricus bacteria, whereas kefir milk contains a much wider range of bacteria – acidophilus, bulgaricus, Lactobacillus Caucasus, Leuconostoc, Acetobacter species and Streptococcus species. The calorie content of yoghurt and kefir milk is similar.
Unlike dairy yoghurt, many people with lactose intolerance can drink kefir milk with no problems. This is because the grains remove the lactose as they feed off the sugars in the milk. Drinking kefir milk is therefore the perfect way of gaining all the nutrition from dairy milk, as well as all the health benefits of kefir grains.
The fascinating history of kefir milk
How long did it take for you to hear about kefir milk? It could be that you have only just found out about it by reading this post. Well, it isn’t a secret, although it used to be…
We think that kefir grains were being used as early as 4000 years ago, but they emerged in Europe via Russia more recently. In the nineteenth century, doctors in Russia were becoming increasingly interested in special grains that were believed to have contributed to the longevity of the North Caucasus mountain people. What made the grains even more valuable was that scientists had been unable to create the grains artificially.
For centuries, this provincial mountain tribe, living on the border between Russia and Georgia, had been enjoying good, long lives thanks to a tonic long-held secret from the outside world. Centuries previously, kefir milk had been discovered purely by accident. Shepherds noticed that their milk lasted longer when stored in leather skins; we now know that this was due to fermentation. Every day they would drink the fermented milk and the next day refill it with new milk. The kefir grains are said to have formed from the constant adding and removing of milk in bottles made of animal skins. Over time, the vessels eventually held colonies of yeast and bacteria which could be seen in the form of small gelatinous grains.
These mountainous people believed that kefir milk was sacred and magical. They believed that this magic would end, should they tell anyone else about the grains. Kefir grains were therefore passed down through families from one generation to the next, remaining a secret to the outside world for centuries. Sharing the grains with outsiders was banned and a crime.
It was for this reason that, in the early 1900s, Prince Barchorov refused to hand over any kefir grains to a Russian lady who had tried to seduce him. A beautiful scientist, Irina Sakharova, had been sent by Russian doctors to charm the prince into giving her some of the precious kefir grains. Events turned when Irina tried to escape: after the prince kidnapped her, he was forced, by the Czar, to part with some grains as a form of apology and to avoid antagonising relations between the two peoples.
Very soon, kefir grains were being used to treat the sick in hospitals and sanatoriums across Russia. By the 1930s, it was available to anyone in Russia, as common as daily bread. Since then, kefir grains have steadily spread through Europe, yet there are still many people who remain ignorant of their benefits and how easy they are to use.
Kefir milk recipe
What you need:
- Kefir grains (5g is enough to start with. Buy them online or get some from a friend)
- Whole full-fat milk
- Large glass jar with a lid
- Plastic sieve
- Wooden or plastic spoon
- Blender (optional)
What to do when you first get your grains
If you got them from a friend – if your friend has been using them regularly, and they have not been frozen recently, then the grains will be strong and active. You can therefore proceed straight away making lots of kefir milk, as little or as often as you like.
Skip to the ‘How to make kefir milk using active grains’ section below.
If they came in the post – the grains will have become weakened, and therefore less active during transit because they have been in less milk. As soon as they arrive, using a non-metal spoon, put the grains into a glass jar containing whole full-fat milk. Use about 75ml of milk for every 5g of grains. Make sure that the jar is large enough so that there is some space for air at the top. Cover with a lid and place in a cupboard or out of direct sunlight, somewhere reasonably warm but not hot.
Check on them the following day. When you see the liquid thickening near the top, strain the newly made kefir milk through a plastic sieve. You can use a wooden or plastic spoon to stir the grains in order to sieve thoroughly. Rinse out the empty jar and spoon the kefir grains back into it. Meanwhile, stir the strained milk and drink it straight away, or put it in the fridge for later. It may thicken slightly whilst in the fridge.
Keep repeating the process, adding the appropriate amount of milk to the grains every day for a few days until you see that your grains have increased to the size of a heaped tablespoon. Great, your grains are now fully active! Read on…
How to make kefir milk using active grains
1. Add kefir grains to a large glass jar containing whole full-fat milk.
Use the approximate quantities below according to how much kefir milk you wish to make:
1 heaped tbsp grains in 250ml milk
2 heaped tbsp grains in 500ml milk
…and so on.
2. Put the lid on the jar and place it somewhere warm, but not hot, out of direct sunlight.
The cold will only slow the grains down, but extremely hot conditions will kill them. Room temperature will always be fine.
3. Leave for a day or two until the kefir milk thickens at the top.
The fermentation process varies considerably, depending on the temperature. In summer, the kefir milk could easily be ready in a day. In winter, it would be more like 2 days. Storing it in a cupboard in summer will keep it cooler, but in winter it’s best to avoid using cupboards because they are too cold.
The kefir milk may separate into a watery whey at the bottom. This is perfectly fine, but don’t leave it too long before you use it. If you wish to slow the milk down or delay having to strain the milk, then simply put the jar in the fridge until you are ready.
4. Strain the kefir milk into a bowl, rinse out the jar and make the next batch.
Use a bowl and a plastic sieve. Stir the grains using a wooden or plastic spoon to get all the creamy milk through the sieve. Make sure you scrape underneath the sieve too. The grains will tolerate strong stirring so don’t worry about damaging them. Rinse out the jar ready for the next batch.
Repeat steps 1-4 above.
5. When the next batch has been started, drink your newly-made kefir milk.
Most people like to stir in about a half teaspoon of syrup or honey, but you don’t have to. Many people also add fruit – bananas, raspberries and blueberries work well (frozen or fresh). If you do add fruit then it’s best to use a blender to mix them into the milk.
Pour into a glass and drink now or…
6. (Optional but recommended) Put the glass of kefir milk in the fridge overnight for even more health benefits.
Secondary fermentation generates even more healthy bacteria and yeasts for gut health. It also increases certain B vitamins, like folate, and makes calcium and magnesium more bioavailable, meaning that your body can ingest it and use it immediately. Basically, it is pre-digested and loaded with enzymes.
Secondary fermentation is simple to do – instead of drinking your glass of kefir milk straight away, you put it in the fridge overnight. This will produce a much thicker, sweeter and more nutritious drink. You can have it for breakfast, as it is very filling. You can even sprinkle some ground cinnamon or other spices on top of it too.
Your questions answered
What if I end up with too many grains?
After sieving, just remove some of the grains and ideally pass them on to someone else. Or, you can put them in a blender and add them to a smoothie or dips. You can rinse them and put them into your compost so your soil benefits from the extra microbes.
What if I want a rest from kefir milk?
I don’t think you will want a rest from kefir milk but if you do, just keep the grains covered in a little jar of milk for up to a week on the worktop, or up to three weeks in the fridge. Change the milk every day if you’re still not using them or they will starve.
If you only want a day’s rest, then just pop your normal jar of kefir milk in the fridge to slow it down. Sieve it and strain your milk the next day.
What if I go on holiday?
Put your newly-sieved grains in a large glass jar with enough milk (see point 1 above for the ratio). Make sure there is air space at the top. Seal the jar with a lid and immediately place it in the fridge for up to 14 days.
Caring for your kefir grains
- Eventually, you will have too many grains, so occasionally you must remove some of the grains. It’s important to keep replenishing the grains you are using. Newer grains will rejuvenate the cultures and inject more energy.
- Keep them somewhere warm. Cold is OK, it will just slow them down. Very hot is not a good idea as the heat could kill them.
- Avoid putting them in direct sunlight.
- Make sure there is space for air at the top of the sealed glass jar.
- Always store the grains in milk. Without food, they will die.
- Do not allow the grains to come into contact with metal.
It’s all about sharing
The kefir grains we use today are direct descendants of the grains propagated hundreds of years ago in the Caucasian mountains. They have survived and spread because people share them. Tell everyone about kefir grains and pass some of your grains on to the next person.
