Milk Kefir – How to make it, the benefits and how you can flavour it.

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, especially if you do a second ferment. 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 unhomogonised organic milk.  This isn’t absolutely necessary however the grains will be healthier with either raw or unhomogonised milk. What is essential is that you use full fat and avoid UHT milks. 

1. Place your kefir grains into a clean glass bottle.  (1tbsp grains to 4 cups full fat milk)
2. Add the correct amount of milk.
3. Put lid onto the bottle but not too tightly as gases will need to escape.
4. Leave for 24hrs on your kitchen bench.
5. Strain through a sieve to separate the grains from the milk.
6. Place grains into a clean glass jar and repeat.
7. Put strained kefir into a jar and store in the fridge for consumption. Or second ferment for increased nutritional benefits, a reduction in the sour taste and to add extra flavours.
8. 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.

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:

1. Place your strained kefir  into a clean glass bottle.
2. Add your flavour and put a lid on.
3. Leave for 6-12 hours, depending on how hot the weather is.
4. 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.