There are many different types of cultured dairy products originating from just about every part of the world. Fermentation was used for centuries in traditional diets to preserve milk prior to the existence of refrigeration, but it also added beneficial bacteria and yeasts that improved milk’s digestibility and nutrient content, and promoted health. Kefir, originally hailing from Eastern Europe, is a cultured dairy product similar to yogurt, with a notably tangy flavor. While tart and creamy like yogurt, kefir has a thinner consistency, which lends well to smoothies and sauces.
Kefir also differs from yogurt in the way it is produced. It is fermented using different microbial organisms, or cultures. Most yogurt cultures are thermophilic, meaning they must be incubated in a warm environment for proper fermentation. Kefir’s cultures, by contrast, are mesophilic and can ferment at room temperature with no need for incubation or special equipment.
Most yogurts are fermented with a starter culture of previously-made yogurt, similar to how sourdough bread is made. Kefir, on the other hand, cannot be made in this way. Instead, you must begin with a specific kefir starter culture, also known as kefir grains. These are actually not grains at all but are named this because of their appearance. The kefir starter is actually a SCOBY (an acronym for symbiotic colony of bacteria and yeast) culture, akin to the starter used for making kombucha. While a kombucha SCOBY is a layered and disc-shaped, kefir grains come in a group of smaller, cauliflower-like pieces. Maybe it’s my Wisconsin showing, but I think they look like large curd cottage cheese, both in texture and opacity.
The clumped structure and gelatin-like texture of these “grains” come from various polysaccharides emitted by microbes, such as kefirin (named for kefir, of course), which hold the cultures together. While you cannot start kefir SCOBYs at home from a pre-made batch of kefir, you can buy them from online sources like Cultures for Health or Kombucha Kamp. Alternately, you may find a friend or neighbor already making their own kefir to give you some grains, as they do grow and multiply over time as you produce more batches of homemade kefir.
Nutritionally speaking, kefir is a fantastic food to include in your diet. Like other milk products, kefir is a great source of nutrients, including calcium, phosphorus, magnesium, B vitamins, trace minerals and fat-soluble vitamins. As a fermented food, it is rich in beneficial bacteria and yeasts, which have been shown to promote digestion, immune function, and more. The microbes in kefir reduce the lactose content of the milk as it ferments, making it more digestible for some who are sensitive to the lactose in dairy. If you are sensitive to cow’s milk, you could try kefir made from goat or sheep milk instead to see if it is better tolerated.
I typically use kefir like I would yogurt, often eating it plain, but I also serve it with a handful of homemade granola, a drizzle of raw honey or some fresh fruit. I also put my kefir in creamy salad dressings, marinades, smoothies, quick breads, oatmeal, and any sauce in which I might normally use cream or yogurt, such as tzatziki. You can even make your kefir with heavy cream instead of milk, creating a perfect crème fraîche substitute. I am sure you will find your favorite way to use your homemade kefir after you have made a batch or two as well. If you are new to fermentation, beginning your journey with milk kefir is a great place to start. In just 5 minutes of prep time, you are on your way to healthy, delicious milk kefir.
Homemade Milk Kefir
As a fermented food, kefir is rich in beneficial bacteria and yeasts, which have been shown to promote digestion, immune function, and more. The microbes in kefir reduce the lactose content of the milk as it ferments, making it more digestible for some who are sensitive to the lactose in dairy.
Golden Milk Kefir Smoothie
Golden milk is a beverage originating from the Ayurvedic tradition, the centuries-old healing practice from India. It is typically made with turmeric and other spices steeped in milk to create a comforting, nourishing beverage. I put my twist on it by adding these medicinal herbs to kefir instead of warm milk. The kefir is kept raw in this version, as it is a digestion-promoting probiotic food and heating will kill its beneficial microbes. The tangy flavor of the kefir also adds a new element to the classic sweet, spiced golden milk.
Turmeric gives golden milk its signature yellow color, but also adds antioxidant compounds, including curcumin. Turmeric, along with ginger, are known for their anti-inflammatory properties that can benefit gut health, immune health, skin, and more. Turmeric’s medicinal compounds are not well-absorbed from food unless combined with black pepper or fat; in this recipe, the whole milk kefir lends the healthy fat to help improve turmeric’s absorption. Feel free to add a sprinkle of black pepper to yours for an extra kick! You can keep it simple with just the kefir, honey, and spices or make your golden milk kefir thicker and a bit more filling by adding a handful of frozen fruit for a quick breakfast treat.
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