What is kefir? easy ideas to incorporate it into your diet

Kefir is a dairy product similar to yogurt, which is fermented through the action of a set of live yeasts and bacteria, and is considered one of the foods richest in probiotics (live microorganisms that when ingested in the appropriate amount take care of your intestinal flora and produce a beneficial effect on health). You can find it in almost all supermarkets or make it at home with the mother of kefir and milk, tea or water.

What is kefir and what properties does it have?

Kefir basically consists of a creamy fermented liquid whose flavor is slightly reminiscent of yogurt, but more acidic, and which is made from nodules of microorganisms that have a similar appearance to cauliflower as you see in the image.

Apart from its benefits as a probiotic food, it provides an excellent amount of protein, in addition to B vitamins, and minerals such as calcium and potassium. And it is considered to help reduce hunger, prevent obesity, type 2 diabetes, hypertension and cardiovascular disease, as well as maintain bone health and the intestinal microbiota.

Where can kefir be found?

Although once there was only homemade kefir, it has long been found in all supermarkets in the yogurt area. In chains such as Mercadona or Lidl, they have them white label. And in others, like Alcampo, they have various brands.

Another option is to do it at home, as we tell you at the end step by step. To do this, in addition to milk, tea or water, you need the mother of kefir, that is, the nodules of microorganisms that ferment the liquid. Before you could only get if someone passed them to you. But today you can kefir nodules on the internet or in health food stores.

How to incorporate kefir into your diet

One of the most common and easiest ways to incorporate kefir into the diet is at breakfast, as we often do in our healthy weekly menu for the whole family.

You can take it alone, as if it were a yogurt, or mix it with cereals, fresh fruit, seeds and nuts and cereals, as in this bowl.

Kefir as a sauce

Another very easy way to incorporate kefir into your diet is to use it as a sauce for sandwiches, salads, pasta …

kefir like cream

And it is also possible to use it as a cream in crepes, pancakes or vegetable creams or soups as a substitute for yogurt or cream.

How to make kefir at home: necessary material

To make kefir at home, in addition to the milk and the nodules, you need a glass container (if possible with a wide mouth and with a lid that can be closed hermetically), a spatula or a wooden or silicone spoon, a strainer not metal and a cloth to cover it.

As it is a fermented food, before getting to work you have to clean the utensils well with hot water and vinegar to avoid the incorporation of unwanted microorganisms.

How to make kefir at home: fermentation

The kefir mother (three tablespoons of kefir nodules for each liter of milk) is introduced into the glass container. The milk is poured at room temperature, trying to leave a third of the container unfilled for the ferment to breathe, and cover. There are also those who, instead of closing it hermetically, cover it with gauze, in which case it can be filled to the top.

For fermentation to take place, it is left to rest in a warm place with a stable temperature (the ideal is between 23-28º, but it can be done in colder environments); covered with a cloth to protect it from light; and is left to ferment between 24 and 48 hours. The longer the fermentation lasts, the more acid remains.

How to make kefir at home: filtering and washing

After fermentation, gently shake the jar to mix the whey with the solid particles of the rennet. And then, strain it to separate the kefir from the nodules and use them again to make more kefir. When you separate it, be very careful because it is very easy to break the delicate structure of the nodules. To move it, you can do it with a spatula or a wooden or silicone spoon, although the best instrument is your own hands, as long as they are well cleaned or gloved. And every three or four times it is advisable to wash the container and the nodules with fresh water without chlorine, until any remaining milk is removed.

The resulting kefir keeps in the fridge for a week.

How to preserve kefir nodules

As you feed them milk, the nodules will multiply. When its volume requires larger amounts of milk and exceeds the kefir needs you have, what is usually done is to give part of the nodules to anyone who wants to prepare their own homemade kefir or it can also be used as fertilizer for plants.

If you do not want to use it for a few days, it is possible to keep it inactive for a certain time keeping its properties intact. To do this, clean the nodules well in cold water, place them in a container covered with natural water that does not contain chlorine, and store them in the refrigerator. In this way, it keeps well for a week. But don't freeze it as it spoils.