What is milk kefir?
Kefir is a fermented milk drink usually made using cow’s milk. It is also possible to use other milks however this recipe is specifically for dairy milk. The grains used to make milk kefir are different to those used to make water kefir and they cannot be swapped successfully. Surprisingly, those who are lactose intolerant can usually drink Milk Kefir with no side affects. This is because the kefir grains consume most of the lactose (milk sugar) and casein (milk protein). They also produce lactase which is the enzyme people who are dairy intolerant lack. Lactase allows a person to digest the lactose in dairy.
What are the benefits of consuming kefir?
Kefir has a very long history of being a beneficial food. It is very high in B vitamins, anti-oxidants and probiotics. For these reasons it is great for the immune system and the gut. Those with digestive issues will usually benefit greatly by consuming this drink. It helps to maintain a healthy level of stomach acid which in turn inhibits the growth of parasites and hinders the formation of Kidney stones. For more detailed information on the nutritional benefits, listen to some of the resources listed at the bottom of this post. They are very informative and will inspire you to make milk kefir a part of your diet.
How to make milk kefir
Making your own milk kefir is so easy. Out of all the ferments I have made, this one is definitely the most simple and easy to maintain. All you need is milk and kefir grains. They can usually be obtained through word of mouth but if not you will find them online. They look like rubbery pieces of cauliflower. Do not ever wash your grains. Just adding fresh milk is all that is needed to maintain their growth. I use unhomogenised organic milk. This isn’t absolutely necessary however the grains will be healthier with either raw or unhomogenised milk. What is essential is that you use full fat and avoid UHT milks.
- Place your kefir grains into a clean glass bottle. (1tbsp grains to 4 cups full fat milk – as a rough guide)
- Add the correct amount of milk.
- Put lid onto the bottle but not too tightly as gases will need to escape.
- Leave for 24hrs on your kitchen bench. Note that fermentation time will be less in very hot weather.
- Strain through a sieve to separate the grains from the milk.
- Place grains into a clean glass jar and repeat.
- Put strained kefir into a jar and store in the fridge for consumption. Or second ferment for a reduction in the sour taste and to add extra flavours.
- If you wish to stop making kefir for a while, store the grains in the fridge in the required amount of milk and leave for up to 3 weeks. The cold temperatures will slow the fermentation process down. When you take them out to make more kefir, refresh the milk before leaving to ferment and consume the slow fermented milk as usual.
The instructions above are a general guide. Milk kefir is a ferment that has existed for thousands of years and no doubt was never reduced to a recipe. Please read the FAQ below to learn about the more nuanced aspects of using kefir.
Note: the more you use your kefir grains, the more they will multiply. You can then share your grains with others. You can also consume them for even greater nutritional benefits. To learn more about this, listen to the Probiotic Life podcast referenced below.
How to second ferment your milk kefir
Second fermenting your kefir will increase the nutritional benefits, decrease the lactose and reduce the sourness. You can second ferment with many fresh ingredients. Some suggestions are:
- Fruits such as passionfruit, berries, a slice of orange, stone fruits, banana
- Vanilla
- Cocoa
- Honey
- Also some herbs work well. For example when I am making the coriander and mint chutney recipe on this site, I second ferment the kefir with mint and use that as my base.
- Garlic and onion for a savoury mix
Steps for second fermentation:
- Place your strained kefir into a clean glass bottle.
- Add your flavour and put a lid on.
- Leave for 6-12 hours, depending on how hot the weather is.
- Refrigerate and use as a yoghurt, cereal milk or add to smoothies, sauces and dips.
You will find that your kefir will separate into curds and whey. That’s ok. Just give it a shake before you use it, or eat the curds as a thicker yoghurt and reserve the whey for other ferments.
Extra information for those interested:
Great podcast interview on The Probiotic Life with Dominic Anfiteatro who is an expert on fermenting and especially kefir. Learn the history of Kefir and the amazing things that may be done with it.
US Natural Library of Medicine article.
Science Daily’s article on using Kefir to lower blood pressure.
Listen to Donna Schwenk from Cultured Food life talk about Kefir.
FAQ
How much kefir should one person be having a day, once they have worked up to it?
Specific daily intake recommendations for milk kefir are not well-established. While various studies have explored the health benefits of milk kefir, they often do not specify exact dosages. However, there are 2 that did.
- In a study examining the effect of kefir on markers of metabolic syndrome, participants consumed 180 milliliters of kefir daily for 12 weeks.
- Another study on type 2 diabetic patients involved a daily intake of 250 milliliters of kefir.
General recommendations
Adults: 1 to 2 cups (240–480 ml) per day is commonly recommended although benefit can be gained from as little as 180ml as cited above.
Children (over 2 years old): ½ to 1 cup (120–240 ml) daily.
Beginners: Start with ¼ to ½ cup (60–120 ml) per day and gradually increase as your digestive system adjusts.
Individuals with digestive sensitivities: Begin with smaller amounts and monitor your body’s response, increasing intake as tolerated.
Your recipe says to pour 4 cups of milk over the 1 tbsp of grains each day but what if I don’t need that much?
Just pour the amount of milk that you need over the grains and if you find you have too much kefir, store the grains in the fridge with some fresh milk until you need it again.
As the grains increase, does the fermentation time change?
Yes, it just means it will ferment faster. The instructions above are the generalised recipe for warm weather over 24hrs. As you get to know the kefir you will understand how quickly it ferments with how much grain. If you give it a shake half way through the day it will ferment faster and more evenly too. So sometimes I have about half a cup of grain and I will pour 3 cups over it. I then find it has fermented within about 18-19 hrs. It is a ferment that traditionally has never been measured or made into a science and so the instructions are quite loose.
How long will the kefir milk last in the fridge once it’s been strained?
Weeks. I have never tested it specifically but I don’t think it actually goes off and I have heard that from some interviews about it. It just becomes very strong and vinegary. If I have it in the fridge too long and it isn’t palatable anymore I used it in cooking. The probiotic is lost but it is still anti-inflammatory. Also it acts like buttermilk in recipes like waffles and pancakes. Makes them rise nicely.
How much milk is needed to cover the kefir grains when storing them in the fridge when you’re away/don’t need them for awhile?
Feed it enough to consume the milk in the fridge while you are away. I use a 900ml coconut oil jar and fill it. That way when you come back, the kefir has slowly fermented while you are away and you have some to use when you return home.
How long will the kefir grains last stored in the fridge?
About a month before they start to get lazy. They don’t actually go off or get mouldy. They just get very sluggish. We went away for 3 weeks and they were fine when we got back. Even if they get lazy, they can often be revitalised with more milk. They may just take longer to ferment.
