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Kefir 12 Health Benefits with Recipes

Updated on April 9, 2019
Doneta Wrate profile image

Health Science BS. I have been making Kefir for several months now. Wellness has been a life long study of mine

Outline of Contents

1. Introduction to Probiotics

2. Brief history of Kefir

3. 12 Health Benefits of Kefir

4. Milk Kefir: How to make it

5. Water Kefir: How to make it

6. Conclusion

Introduction to Probiotics

Probiotics are an important, yet underestimated, part of life. Probiotics are beneficial bacteria. Not all bacteria are bad. In fact, there are many good one celled forms of these little fellas. They are in the ground helping plants to absorb nutrients through their roots. They are on your skin helping to guard and fight off bad bacteria. The most commonly known probiotics are in your gut, helping to digest your food, make nutrients, build your immune system and keep the bad guys under control.

There are dozens of different types of probiotics in your gut. And each one has a job to do. The most commonly bought pill form is lactobacillus acidophilus. The most different number of strains you can get in a pill is about ten. But there are many more in your gut. Buying good quality probiotics in a pill with 10 strains or more can run a little expensive. But there is a drink you can buy, and even make yourself, that has over 15 of these good little guys in it. This drink is called kefir.

Source

Where Kefir Originated

In his online article The Top Seven Proven Health Benefits of Kefir, Dr. Jockers says the word "keif" is said to be derived from the Turkish word which loosely translates to "good feeling" or "feeling good." Kefir originated over 1000 years ago in the Caucasas Mountains in the country of Georgia. The tribes folk there were known for their longevity, living over 100 years with little disease.

12 Benefits of Drinking Kefir

As the tribes folk in Georgi found, there are many health benefits to drinking kefir. No one article covers them all. Here I will mention 12 of them:

  1. A great source of many nutrients
  2. A stronger probiotic than yogurt. Yogurt has only 3-6 strains whereas kefir has over 15 strains.
  3. Strong antibacterial properties. With repeated use, the beneficial bacteria will crowd out and over-populate the bad bacteria.
  4. Improves bone health and lowers risk of osteoporosis
  5. Helps protect against cancer by improving the immune system.
  6. The probiotics kefir contains can help with different digestive issues
  7. Improves allergy and asthma symptoms by suppressing inflammation responses
  8. Blood sugar control. I have read several stories online about diabetics who claim kefir lowered their blood sugar,
  9. Lowers cholesterol
  10. Improves lactose intolerance. Milk kefir is low in lactose because the growing beneficial microbes use up a lot of the milk sugar, lactose.
  11. Healing properties
  12. Weight control. Many people lose weight with regular use of kefir.

The website sources where I found these benefits of kefir are listed at the end of this hub.

a picture of milk kefir and grains
a picture of milk kefir and grains | Source

How to Make Milk Kefir

ingredients and supplies:

1 quart milk at room temperature

1/4 cup milk kefir grains

small strainer

coffee filter or cheese cloth

rubber band

2 quart glass jar

Place the milk at room temperature into a glass jar. Add the kefir grains and cover with a coffee filter or cheese cloth, tightened with a rubber band. Let stand for 24-36 hours at room temperature, under 85 degrees. Strain out and keep the keifer grains, which usually double in size and quantity. The remaining liquid is stored in the fridge to drink later for up to one week. The extra keifer grains can be shared with friends as you share with them the experiences and benefits you have with keifer over time.

The keifer that ferments for 24 hours has a mild laxative effect. When keifer ferments for 36 hours, it has a sour flavor, quite similar to buttermilk or plain yogurt.

Any kind of milk can be used: cows milk, goats milk, sheep milk. I have even seen keifer made from camels milk. So those with problems with cows milk do have other options when it comes to milk keifer. I understand nut milks do not work very well.

Some people can have a cleansing reaction to drinking keifer. I have not, but my husband has. But my health is better than his. So it is best to start with just 1/4 to 1/2 cup a day for the first week, especially if your health has been poor. After 1 week, up the amount you drink slowly. If you have a strong cleansing reaction, stay off the keifer for a couple days, then go back to 1/4 to 1/2 cup a day.

This is a picture of water kefir, or juice kefir, and grains.  The grains are in the bottom of the jar.
This is a picture of water kefir, or juice kefir, and grains. The grains are in the bottom of the jar. | Source

How to Make Water Kefir

ingredients and supplies

1 quart filtered water at room temperature

1/4 cup water keifer grains

1/4 cup raw sugar -or- 1/4 cup white sugar with 1 generous teaspoon of black strap molasses

small strainer

coffee filter or cheese cloth

rubber band

2 quart glass jar

Place water at room temperature in a glass jar. Add the sugar food for the keifer and stir until well dissolved. Add the kefir grains, cover with coffee filter or cheese cloth and tighten with rubber band. Let ferment for 48 hours.

Water kefir is pucker sour. But we have gotten used to it. My husband likes it now. Strain out the kefir grains and keep them for use in the next batch. Since kefir grains double every time you make a batch, you have plenty to share with friends. The drink will keep for one week covered in the refrigerator.

For making water kefir, you can use water, fruit juices or coconut water. When using fruit juice, you do not need to use additional sugar.

Water kefir grains and milk kefir grains are not interchangable. They are different strains of microbes.

It is essential to use filtered water. Many chemicals added to water are intended to kill microbes, like chlorine.

Minerals are needed for good growth of kefir microbes. That is the reason for the raw sugar or black strap molasses, which is full of good minerals.

Kefir can help you to have pep and energy!
Kefir can help you to have pep and energy! | Source

Conclusion

As you can see, making kefir is quite easy. It is a simple step to improving your health. So venture out and try something different. Add a little kefir to your life.


Website references

9 Evidence-Based Health Benefits of Kefir www.healthline.com/nutrition/9-health-benefits-of-kefir

Kefir: Benefits and Risks www.medicalnewstoday.com/articles/318353

Top 7 Proven Health Benefits of Kefir https://drjockers.com/kefir



Ingredients for Seed Crackers

  • 1/2 cup chia seed
  • 1/2 cup flax seed
  • 1/2 cup sesame seed
  • 1/2 cup sunflower seed
  • 1 cup warm water
  • seasonings as desired

Instructions

  1. mix all seed together. Add and mix well desired seasonings, such as salt, onion powder, or garlic powder, or dill, or basil
  2. Add warm water and let set for 10-20 minutes until gel from chia and flax firms up
  3. put on cookie sheet and flatten out to make crackers
  4. Bake at 350 degrees for 30 minutes. Pull out of oven and cut into desired cracker sizes. Turn pieces over and bake another 30 minutes.
  5. The chia seed and flax seed make the gel that hold the crackers together so you have to use one or both of them to make up half the recipe. However the sesame seed and sunflower seed can be replaced by any other seed.

Seed Crackers

Cast your vote for Seed Crackers

Which Sounds the Most Interesting?

Are you going to try the milk kefir or the water kefir?

See results

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2019 Doneta Wrate

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