MILK KEFIR
DIY - DO IT YOURSELF
What is kefir?
Kefir is a thick, tangy fermented milk product similar to yoghurt. It is made by adding a culture to milk, known as milk kefir grains or kefir grains. The culture feeds on lactose, the sugar naturally present in milk, and breaks it down during fermentation. As a result, the milk thickens and develops a flavour and consistency somewhere between cultured milk and yoghurt.
What is the difference between kefir and yoghurt? Which bacteria are found in kefir?
Kefir differs from yoghurt in many ways – and this is also what makes it so special. While yoghurt usually contains only a few clearly defined strains of bacteria, kefir is a much more complex community of lactic acid bacteria and yeasts. Together, they create a living microbial ecosystem that may have a positive effect on the gut microbiome.
One important species is Lactobacillus kefiri, which is typically associated with kefir. It can help inhibit undesirable microorganisms in the gut while supporting the growth of beneficial bacteria. Thanks to this diversity of cultures, kefir may support digestion and help maintain a balanced gut microbiome.
Homemade kefir is also unpasteurised and, unlike many supermarket versions, contains active microorganisms. Only when left unpasteurised can kefir bring its living cultures to the gut.
What is the difference between milk kefir and water kefir?
Let’s turn the question around: what do the two have in common? Basically, just their appearance.
Milk kefir and water kefir are two completely different cultures. While milk kefir is specialised in fermenting milk, water kefir is a culture that transforms sugar water into a pleasantly tangy, naturally sparkling drink.
What does kefir do for our microbiome?
Which ferment would I take to a desert island? Milk kefir! … and I’d hope there was a sheep or a cow there too.
The complexity of its bacterial community is hard to beat. Whenever my digestion gets turbulent, I personally turn to regular consumption of milk kefir to help get my gut microbiome back on track.
And don’t worry about the lactose: fermentation breaks down a considerable amount of it, resulting in a product that is easier to digest – and delicious at the same time.
To retain its living cultures, it is important that the finished kefir is not heated – in other words, that it remains unpasteurised.
Conventional supermarket products are generally pasteurised.
Milk kefir: an all-rounder that asks for very little!
Make your own kefir – a simple guide!
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Step 1: Feed. Take a clean glass jar and add a small amount of milk (200 ml). Make sure the milk contains lactose, as this is what our kefir culture feeds on.
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Step 2: Add the kefir grains. Place the grains in the jar. Put on a lid or cover the jar with a cloth to protect it from contamination.
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Step 3: Ferment. There’s nothing you actively need to do here except wait. After 8–36 hours, depending on the room temperature, the milk will begin to thicken. In summer, at indoor temperatures of around 27°C, your kefir grains can produce a fresh batch every few hours. In winter, at around 19°C, it can sometimes take up to three days.
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Step 4: Harvest. As soon as the milk has thickened, your kefir is ready. Gently shake the jar to see whether the consistency has changed, but don’t expect it to become as thick as yoghurt. Pour the kefir through a sieve into a bowl to catch the grains. They can be used immediately to start a new batch.
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Step 5: Enjoy – or refrigerate. Your finished kefir will continue to ferment even in the fridge, so don’t wait too long before enjoying it.
After a short adjustment period of around 3–4 days, you can gradually increase the amount of milk. Keep in mind that your kefir will produce a new batch almost every day, so only make as much as you actually want to drink.
Milk kefir & metal – a persistent myth
Milk kefir doesn’t like bare metal. That much is true. The acidity produced during fermentation can attack reactive metals, resulting in a metallic taste and potentially causing substances from the metal to leach into the kefir.
But these days, bare reactive metal is rarely used for kitchen utensils. Spoons, pots, bowls and sieves are generally made from stainless steel, which is resistant to the acidity found in kefir.
So there’s no need to sponsor the plastics industry by investing in plastic spoons, sieves and bowls. Just use your regular stainless-steel kitchen equipment.
That old chipped enamel pot, however, should leave the kitchen – with or without kefir.
BUY MILK KEFIR
FAQ - Frequently Asked Questions
TIPS & TRICKS
Care
The bacteria need the lactose (milk sugar) in the milk. As long as there is plenty of it available, they will happily multiply and produce lots of kefir. Especially at warmer temperatures, your kefir will be very busy.
How do I take a break? What do I do with my kefir when I go on holiday?
With its enormous productivity, kefir can sometimes become a little overwhelming. If you want to take a break, place your kefir grains in fresh milk, close the jar tightly and keep it in the fridge. The culture will work much more slowly. Replace the milk once a week.
For longer breaks or absences, you can freeze your kefir grains. It’s not their favourite treatment, and once thawed they will want to be pampered, stroked and showered with affection. If you’re prepared to do that, they will endure the icy journey through the freezer.
Always freeze the grains with a little finished drinking kefir. When thawing, let them slowly come back to life and feed them only a small amount of milk at first, until they are working well again.
How many kefir grains do I need?
The amount is actually less important than you might think, and fewer grains often produce a better result because there are not as many bacteria fighting over the milk.
If your kefir grains grow considerably or multiply, remove some and keep them in the fridge as a backup. Too many grains will acidify the milk too quickly, and the finished kefir won’t taste as good.
Which milk is best?
Kefir grains feed on lactose, so any animal milk containing lactose will work. Lactose-free milk and plant-based “milks” are not suitable in the long run – or, to put it simply, the result just isn’t very good.
Cow, sheep, buffalo or goat milk – and the fat content – are entirely up to you, as long as the milk contains lactose.
Pasteurised, homogenised and even UHT milk will work. The only thing we don’t recommend is constantly switching between different types of milk. A sudden shift from virtually sterile UHT milk to raw milk, for example, can be a lot for your kefir culture to handle.
Recipes with milk kefir
Berry Milk Kefir Smoothie
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250g chilled milk kefir
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50g water
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1 handful of berries (fresh or frozen)
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1 tbsp honey
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A couple of ice cubes
Milk kefir without grains - mix all ingredients and mix well in a blender / hand blender. Enjoy!
Green smoothie (cabbage and pear kefir)
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250g chilled milk kefir
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1 teaspoon chlorella algae powder
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2 leaves of black cabbage
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1/2 pear
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1 tangerine in total
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2 dates / 1 tablespoon maple syrup
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1 handful of ice cubes
Milk kefir without grains, leaves of black cabbage without the thick stem, pear & mandarin roughly cut, dates pitted. Add seaweed powder & ice cubes & mix vigorously.
TROUBLESHOOTING
Help! Why is my kefir lumpy and watery?
Don’t worry – you’ve simply waited a little too long before harvesting it.
The microorganisms in kefir metabolise the milk sugar (lactose). The more lactose they break down, the more acidic the kefir becomes.
If kefir is left to ferment for too long, a large proportion of the lactose is broken down, but at the same time the acidity increases to the point where the milk begins to separate into curds and whey. This happens because the milk protein (casein) coagulates at a low pH.
The same thing happens when you add lemon juice to milk.
Cheesemaking actually uses this process quite deliberately: acidification causes the casein to coagulate, separating the solid curds from the liquid whey.
Don’t throw it away – turn it into cheese instead. Strain it, add a little salt, hang it to drain and press it. You can find a recipe here: Milk Kefir Labneh.
Part of my kefir is lumpy, but the rest is still milk?
Too many kefir grains at work. What happens here is that too many microorganisms are competing for the milk. They acidify and thicken the milk around them very quickly, leaving the grains trapped in a mass of curds and unable to reach the perfectly good milk underneath.
Use far fewer kefir grains and you should get a much better result.
A fluffy white to yellowish layer has formed on the surface?
Don’t worry. This is often caused by Candida yeasts. It’s not exactly what we’re aiming for, as these yeasts tend to produce a more cheesy flavour, but they are not necessarily harmful.
You can remove the layer with a spoon, gently rinse the kefir grains and start a fresh batch. Try using fewer grains.
DID YOU KNOW? Candida yeasts naturally found in milk kefir can also be used to make your own Camembert. You can learn how in Marlene’s cheesemaking workshops.
HEALTH & MICROBIOME
Is milk kefir healthy?
Milk kefir is often considered a probiotic food and may offer a number of potential health benefits, including:
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Probiotic effects: Milk kefir contains a wide variety of live bacteria and yeasts that may colonise the gut and act as probiotics. These microorganisms may help support a balanced gut microbiome and limit the growth of undesirable bacteria. A healthy microbiome plays an important role in digestion, nutrient absorption and immune function.
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Improved digestion: The probiotic bacteria in milk kefir, particularly Lactobacillus and Bifidobacterium, may support digestion. They help break down and ferment food, potentially improving the availability of nutrients. Milk kefir may also help with lactose digestion, as certain microorganisms are able to break down lactose.
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Immune system support: A healthy gut plays an important role in a well-functioning immune system. Milk kefir may support immune function by promoting beneficial bacteria in the gut and thereby supporting the body’s natural defences against pathogens.
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Potential anti-inflammatory effects: Some studies suggest that milk kefir may have anti-inflammatory properties. Inflammation is associated with a range of health conditions, including chronic intestinal diseases, arthritis and metabolic syndrome. The microorganisms found in milk kefir may help reduce inflammatory processes, although further research is needed.
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Bone health: Milk kefir contains nutrients such as calcium, vitamin K2 and magnesium, which play an important role in bone health. An adequate intake of these nutrients contributes to maintaining strong bones.
It is important to note that research into the health benefits of milk kefir is still developing, and further studies are needed to understand its precise mechanisms and effects. Individual responses to milk kefir may also vary. People with particular health conditions or intolerances should consult a healthcare professional if they are unsure whether milk kefir is suitable for them.
What can you make with milk kefir?
Thanks to its particular microbial composition, kefir can be used as a starter for a variety of lactic acid fermentations. Try adding some kefir to a preferment for bread. It is also fantastic in waffle or pancake batter.
You can also strain finished kefir through a cheesecloth or fine muslin cloth. Save the liquid and use it as a starter culture for vegetables. The strained solids become a labneh-like fresh cheese – simply mix with a little oil and herbs.
Pulses such as beans or chickpeas that need to be soaked before cooking can also be soaked with a tablespoon of kefir. The same goes for overnight-soaked muesli.
Kefir is also an excellent starter culture for homemade cheese. I have been making Camembert at home for years without using commercial laboratory cultures. The microorganisms needed for fermentation are already present in the kefir.
Can you drink kefir if you are lactose intolerant?
Lactose is broken down during fermentation, but finished kefir still contains some lactose. The longer your kefir ferments – and therefore the more acidic it becomes – the less lactose it generally contains.
Studies have shown that kefir may improve lactose digestion and tolerance in people with lactose maldigestion. However, individual tolerance varies.
Nutritional value of kefir
In general, kefir provides protein, calcium, B vitamins and a diverse community of live microorganisms. Its exact nutritional composition depends on the milk used and the fermentation process.
Which bacteria are found in kefir?
Milk kefir typically contains bacteria from genera such as Lactobacillus, Streptococcus, Leuconostoc and Acetobacter, alongside various yeasts including Saccharomyces, Kluyveromyces and Candida. One species particularly associated with milk kefir is Lactobacillus kefiri.
These bacteria and yeasts work together to transform milk into wonderfully delicious kefir.
Can I make kefir with vegan “milk” – oat milk & co.?
Don’t. It tastes awful.
What can you make with milk kefir? A few recipe ideas...
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Drinking kefir: The most obvious use for milk kefir is as a refreshing drink. Enjoy it plain or flavour it with fruit, spices or a sweetener of your choice. It has a pleasantly tangy flavour and contains live cultures.
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Smoothies: Milk kefir makes an excellent base for creamy smoothies. Blend it with fresh or frozen fruit, vegetables, nuts or seeds.
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Yoghurt substitute: Milk kefir can replace yoghurt in many recipes. Use it in desserts, baked goods, sauces and dressings whenever you want a creamy consistency and pleasant acidity.
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Ice cream: Use milk kefir as a base for homemade ice cream. Combine it with fruit, nuts, chocolate or other ingredients and freeze.
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Fermented dairy products: Milk kefir can also be used as a starter culture for other fermented dairy products, such as fresh cheese, sour cream or quark. The microorganisms in kefir contribute to fermentation, flavour and texture.
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Baking: Use milk kefir instead of milk or yoghurt in bread, pancakes, waffles or cakes. Its acidity can contribute flavour and help create a soft, fluffy texture.
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Marinades and dressings: Milk kefir also works well in marinades for meat, poultry or vegetables. Its acidity can help tenderise meat and add flavour. It also makes an excellent base for creamy salad dressings.
Tibetan vs Caucasian milk kefir
While the Caucasian type can grow into one big giant – forming a large grain that eventually breaks apart – the Tibetan type tends to stay small and numerous. That’s my little mnemonic.
But you can forget the distinction again straight away. I’ve stopped worrying about it. What really matters is the result: good-tasting kefir. With the right care, both can deliver that perfectly.
I’m convinced that in a blind tasting, pretty much everyone would fail to tell the difference.
MAKE YOUR OWN MILK KEFIR
WORKSHOPS / COURSES & LECTURES
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119 euros
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119 euros