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Kefir
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What is Kefir?
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Lactose
Intolerance
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Benefits of
Kefir
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Kefir Starter
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Where to Buy
Kefir
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How to Make Kefir
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Recipes
What is
Kefir?
Kefir is a
cultured, enzyme-rich food filled with friendly micro-organisms that
help balance your intestinal flora. Similar to yogurt but more
nutritious and therapeutic, it supplies complete protein, essential
minerals, and valuable B vitamins. In addition:
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Kefir
is inexpensive and easy to make at home.
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Kefir
is very helpful for those suffering from Candidiasis (Yeast
problems) and many other health issues. It aids in the
restoration of flora after antibiotic treatments.
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Kids
often love kefir, especially with some fruit blended into it.
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Kefir
is a natural tranquilizer and antibiotic.
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Kefir
is a wonderful supplement to the diets of pregnant and nursing
women, the elderly, and those with compromised immunity.
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Lactose
Intolerance
What
if I'm lactose intolerant, don't do dairy or
don't digest milk products well - is
kefir right for me?
The
beneficial yeast and friendly bacteria in the kefir culture consume
most of the lactose (or milk sugar). Eat kefir on an empty stomach
first thing in the morning before (or for) breakfast and you'll be
delighted to find it can be easily digested -- as numerous people who
have been lactose intolerant for years have discovered.
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Benefits
of Kefir
In addition
to beneficial bacteria and yeast, kefir contains minerals and
essential amino acids that
help the body with healing and maintenance functions. The complete
proteins in kefir are partially digested and therefore more easily
utilized by the body. Tryptophan, one of the essential amino acids
abundant in kefir, is well known for its relaxing effect on the
nervous system. Because kefir also offers an abundance of calcium and
magnesium, which are also important minerals for a healthy nervous
system, kefir in the diet can have a particularly profound calming
effect on the nerves. Kefir's ample supply of phosphorus, the second
most abundant mineral in our bodies, helps utilize carbohydrates,
fats, and proteins for cell growth, maintenance and energy. Kefir is
rich in Vitamin B12, B1, and Vitamin K. It is an excellent source of
biotin, a B Vitamin which aids the body's assimilation of other B
Vitamins, such as folic acid, pantothenic acid, and B12. The numerous
benefits of maintaining adequate B vitamin intake range from
regulation of the kidneys, liver and nervous system to helping relieve
skin disorders, boost energy and promote longevity.
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The
benefits of consuming kefir regularly in the diet are numerous. Easily
digested, it cleanses the intestines, provides beneficial bacteria and
yeast, vitamins and minerals, and complete proteins. Because kefir is
such a balanced and nourishing food, it contributes to a healthy
immune system and has been used to help patients suffering from AIDS,
chronic fatigue syndrome, herpes, and cancer. Its tranquilizing effect
on the nervous system has benefited many who suffer from sleep
disorders, depression, and ADHD (attention deficit hyperactivity
disorder).
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The regular
use of kefir can help relieve all intestinal disorders, promote bowel
movement, reduce flatulence and create a healthier digestive system.
In addition, its cleansing effect on the whole body helps to establish
a balanced inner ecosystem for optimum health and longevity. Kefir can
also help eliminate unhealthy food cravings by making the body more
nourished and balanced. Its excellent nutritional content offers
healing and health-maintenance benefits to people in every type of
condition.
Kefir
Starter
See the
Body Ecology website at http://www.bodyecologydiet.com
for ordering kefir starter (different from yogurt starter), and stevia
(a safe replacement for sugar which I’ll talk about next time).
Consumer’s
Nutrition in the Richmond Centre Mall carries kefir starter by
Yogourmet ($3.99 for enough to make 6 litres). Capers also normally
carries it or order from Body Ecology (see link above).
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Where
to Buy Kefir
I have
purchased ready made kefir at Save on Foods at Ironwood Mall in
Richmond (Health Food section).
I’m sure Choices
or Capers would also carry it. The brand I tried was Liberty
certified organic kefir. Fruit flavoured kefir has 14 gm of
carbohydrates per 125 ml. Making your own will cut down the
carbohydrates considerably. Or buy kefir plain and blend with fruit.
If you want extra sweetening, use a little stevia which has minimal
carbohydrates. Most health food stores carry liquid or powdered stevia
or you can order it order from Body Ecology (see link above). The
liquid is great for adding to tea or other beverages. The powder is
good for baking. For more interesting information on kefir visit: http://www.liberte.qc.ca.
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How
to Make Kefir
When using
Yogourmet kefir starter, 5g of starter is required for 1 litre of
milk.
You may
also, substitute ˝ cup whipping cream for part of the milk if you’d
like a richer end product.
1) Heat
1 litre or 1 quart of whole milk preferably nonhomogenized (I used
Avalon Old Fashioned Standard Whole Milk, substituting ˝
cup whipping cream for part of the milk) to 180° F or 82° C. Use
a candy thermometer to monitor the temperature. Cool to 73 - 77°
F or 23° - 25° C.
2)
Dissolve 5g of kefir culture in a small amount of cooled milk and
mix back into the main milk.
3) Pour
the inoculated milk into a clean glass bowl, wrap in a thick towel
to insulate and let stand at room temperature until curd forms.
About 24 hours.
4)
Refrigerate about 8 hours to stop the process.
5) Stir
to liquefy and use plain or blended with fruit. Always store
kefir in the fridge.
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Recipes
Banana-Berry
Kefir Muffins
- 1 3/4 cup organic unbleached white
flour
- 3/8 tsp Stevia extract powder (I
used NOW brand)
- 2 1/2 tsp baking powder
- 1/2 tsp cinnamon
- 1 egg
- 1/2 cup plain kefir
- 1/3 cup water
- 1/4 cup extra virgin olive oil
- 2/3 cup mashed banana (1 large)
- 3/4 cup chopped raspberries
(substitute chopped strawberries or whole blueberries)
Preheat
oven to 400° F.
Oil the
muffin tins. In a mixing bowl stir together flour, stevia, baking
powder and cinnamon. Make a well in the centre for liquid ingredients.
In a separate bowl, mix egg, water, kefir, and oil. Add to the flour
mixture and beat for a few minutes with hand mixer until well blended.
If the mixture is too stiff, add a little more water. Add the fruit
and stir until combined. Spoon batter into muffin tins and bake in
centre of oven for 20 minutes or until golden. Makes 12. Carbohydrates
per muffin = 17gm.
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Kefir
Smoothie
- Put in blender:
1 Litre (4 C) Plain Kefir- 2 cups fresh or frozen organic fruit
of your choice
- Stevia to taste or a little honey or
maple syrup
Be careful
with stevia…it is very sweet. Add a little at a time until desired
sweetness is achieved.
Makes about
6 to 8 servings. Carbohydrates per ˝ cup serving using raspberries
and stevia = 9.5 gm.
Tip:
Don't make a big batch of this with stevia and leave it in the
fridge...stevia goes bitter. Mix the stevia in as you are ready to
drink.
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