The Magic of Kefir The history nutrition science

The Magic of Kefir The history, nutrition, science and purpose for this ancient food.

Yay, kefir!

What is Kefir? Kefir is a cultured milk beverage, pro-biotic rich food that has the creamy consistency of a milkshake and is slightly effervescent. Its effervescence comes from the presence of CO 2, an end product of the fermentation process. Its health benefits have been touted for centuries.

How is this ancient food relevant to us today?

The “gut” is the key to good health

Why Do We Need Kefir Now More than Ever? Majority of population has abnormal gut flora and/or has poor gut health

Causes of Gut Flora Imbalance Antibiotics – anti-life (kill gut flora) Pesticides – similar to antibiotics and coat the food we eat Lack of good microorganisms in soil Chemicals in Water – chlorine, flouride, pharmaceuticals, caffeine, hormones, etc

Continued Causes of Gut Flora Imbalance Birth Control Pills – upset flora imbalance Lack of Breast Feeding or Poor Quality Breast Milk Mom – has abnormal gut flora leading to compromised immunity in child

Poor Gut Flora can lead to: Autism Depression Mood Disorders Chronic Fatigue Diabetes Dyslexia/Dyspraxia Bi. Polar/Multiple Personality

Continuation of gut related problems Asthma Allergies Learning Problems Low energy Digestion Problems Candida Chrone’s Disease

Why we need Kefir Gut Bacteria!!! – Detoxifies and rids the body of toxins – Protects body from Pathogens

How is Kefir relative to us today? Because it has between 30 -50 reported strains of beneficial bacteria and yeast to repopulate the gut.

The Origin of Kefir originated in the northern slopes of the Caucasus Mountains, believed to date back at least 1, 000 years. The tribes-folk of this region possibly developed kefir by shear accident, consumed the nutritious beverage in large quantities. These people were renowned for longevity -- living to be centenarians, where life expectancy was over 100 years. They led healthy lives with little to no known disease. Kefir was a staple of their diet. The word kefir is said to be derived from the Turkish word keif, which loosely translates to “good feeling” or “feeling good”. This is quite likely because drinking kefir is renowned to increase a sense of well-being.

Preservation The culture art of kefir has been practiced for many centuries Came about for the preservation of milk over extensive periods without refrigeration

Where did kefir come from?

Fingertips of Mohammed?

a Plant?

Genghis Khan Mare Milk with kefir grains within Skin Bag tied to side of Horse Secret of his success maybe?

Extra, Extra: Read All About it: “Magical Grains stolen from Prince by Russian Seductress”!!!

Different Strains of Bacteria Lactobacillus caucasus Acetobacter species Streptocccus

Genuine Kefir Grains vs. Powder Starter Powder – – isolated strains of bacteria; not really kefir – Benefits – convenient; low maintenance – Better than nothing Grains – – the real deal – over 32 different strains of yeast and bacteria – Alive!

Science – Lactose (Milk Sugars)– gets eaten with fermentation Helps to reduce lactose and helps increase B-vitamins

Differences between Raw and Pastuerized Milk for making Kefir Raw milk – bacteria in milk will compete with kefir grains and won’t result in a true kefir Heated milk (to 140 degrees) will kill off any bacteria to create a true kefir as only kefir will ferment Jury is still out on this; you decide

What is the difference between Kefir and Yogurt – ONLY contains Bacteria Kefir - contains beneficial Bacteria AND Yeasts Kefir contains colonizing bacteria and yeast Yogurt only contains transient bacteria and yeast

Why are they called “grains”? Mixture of protein, amino acids, lipids, kefiran – unique mixture of polysaccharides Not really “grains” Resemble small pieces of cauliflower; gummy, bouncy consistency

Healing Powers Been known to heal ulcerative colitis and celiac disease Gut healer Candida Digestive Issues Known as the “Miracle Cure”

In Russia kefir is given to babies at 4 months of age

Recipes

Dairy Kefir Elixirs Basic Ingredients: – Milk – Cow, goat, sheep, mare, yak, human (? ) – Kefir Grains – (Or powdered culture)

HOW TO MAKE KEFIR

Dairy Alternatives Rice Soy Nut Milks – don’t work the best

Alternative Cultures Fil Mjolk From Sweden Viili From Finland

Coconut Kefir & Coconut Milk Kefir

Kefir Coconut Milk Elixirs Basic Ingredients: – – Coconut Milk – fresh, canned or powdered (fresh coconut is best tasting) Kefir Grains Optional – add vanilla and dates before brewing to create sweeter kefir

Kefir Cheese and Whey Making

Water Kefir Elixirs Basic ingredients: – Filtered Water – Water Kefir Grains – about ½ - ¾ cup – Sugar – Rapadura (sucunat), Organic Cane Sugar, Maple, Honey, Coconut Palm Sugar – about ¼ - ½ cup per Qt. – Flavor – orange, lemon, lime, apple, cherries, ginger, herbs (mint, lemon balm, verbena, etc).

Ginger Ale Recipe Fresh Ginger – ¼ cup fresh chopped ginger Organic Sugar – ½ cup Lime Juice – ½ cup Salt – ¼ teaspoon (optional) Kefir Whey or Grains– ½ cup

Kefir Ginger Mint Limeade ¼ cup fresh chopped Ginger ½ cup fresh Lime juice ½ cup Organic Sugar Fresh sprigs of mint water

Kefir Lemonade ½ cup Lemon or Lime Juice ½ cup Organic Sugar ½ cup Kefir Grains Fill jar with water Mint

Apple Kefir Sparkler 1 Quart Apple juice ½ cup Kefir grains

Orange Kefir Sparkler 1 quart Fresh Orange Juice ½ cup Kefir Grains

Sparkling Grape Soda 1 quart grape juice ½ cup kefir grains 1/8 cup fresh ginger (optional) ¼ cup sugar

Mango Kefir Soda 1 cup pureed mango chunks ½ cup sugar ½ cup kefir grains or whey Fresh sprigs mint 3 cups water

Beet Kvass Recipe 3 – peeled and chopped Beets Salt – 1 tablespoon Water – 2 quarts Whey – ¼ cup – 2 Quart Mason Jar – Cover tightly and let sit for 2 days at room temp; fill up with more water for a second brew

Length of Time Ferment Kefir Sodas for 24 -72 hours till desired fizzyness and taste The longer you ferment, the less sweet your drink will be Tighten your jar lid for more fizz and looser for less fizz

Recipes Kefir "Charmer" Smoothie 1 -cup milk-kefir. 1 -cup coconut milk, coconut cream or young coconut water. 1 to 2 -Tbs fresh milk kefir grains [when surplus grains are available]. 1/2 Tsp each ginger and cinnamon powder. 1 Tbs linseed [flax seed] soaked in the kefir above overnight. 1/2 Tsp vanilla powder 2 fresh mint leaves. Kefir Liver Blush 2 or 4 cups freshly strained kefir. ½ or 1 cup young coconut water. 3 or 6 fresh leaves each of Dandelion [Taraxacum officinale] and Greater Plantain [Plantago major], coarsely chopped. 1 or 2 Tbs St. Mary's Milk Thistle seed 1 or 2 Tbs each of anise and caraway seed, well crushed or in powder form. 2 or 4 Juniper berries well crushed. 1 or 2 Tsp Turmeric root powder [Curcuma longa], preferably either whole dry root and crush yourself, of fresh root. 1 or 2 Tbs ground Rose hip.

If you have too many grains, then… Eat your Grains! Compost them Give them to a friend Give them to your dog Give them to your friend’s dog!

Additional Kefir Concoctions Kefir Cheese or Laban Kefir Mayo and Salad Dressing Sweet Kefir Cream Kefir Smoothie Kefir Sauerkraut Whey –use for soaking grains, sourdough bread

Kefir Whey Body Care Shaving Lotions – 1: 1 Kefir to Aloe Bath Water – add to warm bath Face Wash – add to warm water & wash Natural Hair Wash and Anti-Dandruff Face Mask – mix with any mask recipe; acts as natural astringent Watering Plants – dilute whey 5: 1 water/whey

Caring for your Kefir Grains Ideal ratio of kefir to milk Drying – dehydrating Kefir grains last forever if you take care of them Don’t keep grains in the fridge too long – they go out of balance at cold temperatures Give fresh milk daily 4 tablespoons grains makes 1 Quart Kefir Travel – keep covered with milk for 2 weeks 60 – 70 degrees Fahrenheit is ideal temp for making kefir

Resources Marilyn Kefir Lady – has great kefir grains – water and dairy (www. Kefirlady. com) GEM Cultures, Inc. – has kefir grains and other cultures (www. gemcultures. com) Dom’s from Australia –kefir grains from Australia (www. users. sa. chariot. net. au) Yahoo Lists on Kefir http: //www. localharvest. org/milk-kefir-grains-C 10218? r=fr www. amazon. com – you can buy kefir grains on amazon Kefir Rediscovered by Klaus Kaufman – great book on Kefir Dr. Tony Savard – Agriculture Canada (Tony. Savard@agr. gc. ca) (Lacto fermentation microbiologist expert)

Check out… “The Barefoot Cook Video Blog” To learn more about making Kefir and other Traditional Foods

Amanda Love “The Barefoot Cook” Natural Food Chef and Nutrition Educator www. thebarefootcook. com thebarefootcook@gmail. com 1 -800 -250 -4719