Februarys Blog 2013

Hello and welcome to this blog. Where does the time go it only seems a short while that January was here and now its Feb and the first buds of spring start to show their heads, how I love spring.

 I am so lucky to have a life style that allows me so much freedom in my work and play. And there it is, the answer to a lot of peoples worry and stress, they just feel trapped, and with that comes all the pressure looking forward to the future or reflecting about the past, never really in the now and enjoying it. So in this blog there is a snippet from Head Space about worry, brilliant well worth a look, and one of my favourite woman on self compassion Kristin Neff her books are well worth purchasing. So until next month may you live each day in health and happiness :-)

What is kefir?

Milk kefir is a refreshing, probiotic cultured milk drink that originated in the northern Caucasus Mountains many centuries ago. Kefir means "feel good" in Turkish. It has a thick creamy sticky consistency, tastes a little like yogurt, and has a milky, yeasty smell. After a few days in the same container, the smell can become very sharp and cheesy, but it is NOT putrid. Many aromatic compounds contribute to its unique flavour and distinctive pleasant aroma. Kefir has a slight natural carbonated effervescence, and contains between 0.08 - 2 % alcohol.

Kefir is unlike most other dairy products because it is easily digestible and contains little sugar (lactose), especially if you let it ferment for a longer period. The proteins in the milk are also broken down, and are virtually in a pre-digested state. I drink it on its own, as a meal in itself, and a source of protein. Some people combine it with fruit or muesli, or use it to make a smoothie. The whey makes a great starter for sourdough breads, cakes, and all forms of baking. If, like most people, you have a damaged digestive system, a glass of kefir is a magic soothing and healing product. You may find that during the hours after drinking it, your stomach feels settled and stable.

Unlike yogurt, kefir contains around thirty strains of bacteria and yeast, mostly including lactobacillus bacteria. The culture comes in little translucent balls called grains, though these grains have nothing to do with any kind of cereal. They are a complex bio-matrix structure of soluble gel-polysaccharide, organic acids, yeasts and bacteria. This polysaccharide called Kefiran is made from two mono-saccharides, Glucose and Galactose in almost equal proportions. Kefiran has anti-tumour properties, preventing the development of metastasis. It is an anti-inflammatory and is an excellent stimulant for your immune system. The grains produce their own antibiotics. Kefir is rich in minerals and vitamins, particularly the B group, and vitamin K2. Kefir slows the ageing process and has many healing properties, helping with heart and artery disease, lowering cholesterol levels and regulating hypertension / blood pressure. It assists your digestive system, healing the liver, kidneys, spleen, pancreas, gall bladder and stomach ulcers, and soothing your digestive and urinary tracts.

Kefir Recipe

How to make kefir: put 1-2 tablespoons of kefir grains in 1 cup (250 ml) of milk, and leave it to ferment for 12-48 hours at a temperature of 18-30C. It needs a longer period with less kefir grains or lower temperatures. At first the milk thickens, then it starts to set. Next, it separates into curds and whey. You can eat it at whatever stage you like.

When your kefir is ready, remove the grains with a fork. If you do not want to make another brew immediately, you can store the grains covered with milk or kefir in the refrigerator. If you freeze the grains, you will probably destroy them.

You can use pasteurised, raw milk, full-cream or low-fat milk. I have even made it with whey powder mixed with water. Traditionally it is made with raw, unhomogenised, full fat milk, and that is what makes the best kefir, and is by far the most nutritious and digestible. I have also made kefir with nut milks. The nut kefir was delicious, but the kefir grains were destroyed by the nut milk.

Do not keep your kefir in a metal container like copper, iron or aluminium. Preferably store it in a glass or ceramic container.

There is no need to wash the kefir grains between each brew - this may even damage them. However, it is good practice to give the grains a 'rest' in filtered water once every few months. This rest can be 12-24 hours, and the water produced is a nourishing drink.

Kefir cheese and whey

If you leave the kefir for a day or two it will start to clabber - the cheesy creamy looking curds start to separate from the clear whey. If you plan to separate them, don't stir or shake them for a day. Line a large funnel, plastic sieve or colander with a thin cloth, and gently pour in the mixture. Let the whey gently drip into a container - it can take 24 hours or more. Do not try to squeeze out the cloth or speed the process, or the whey will be cloudy. You can use the curds as a cream or cottage cheese. The whey will store in the refrigerator for many weeks, and has many amazing healing properties (see the Grow Youthful ebook).

Secondary Fermentation

This is the traditional or 'no-fridge' method of storing kefir. You can bottle the liquid and store it at room temperature for up to one week. This will cause secondary fermentation, and the kefir will be fizzy. It will have higher levels of folic acid, alcohol (but less than 2%) and B group vitamins. The secondary fermentation will consume most of the remaining lactose in the kefir, making it suitable for lactose Intolerant people, or those who need to watch their sugar intake (e.g. Diabetics). The longer you leave it, the sourer its taste. Fill the bottle only 3/4 full. Release the build-up of CO2 gas daily, and give the bottle a gentle shake at least once a day. The agitation is necessary to mix the yeast colonies back into the kefir and minimise the chances of mould developing. You can pour out kefir to use at any time, or top it up with fresh kefir made that day - as an ongoing storage method.

Kefir Grains

The kefir grains vary in size from the size of this 0 to that of an egg. They look like a piece of translucent cauliflower or cottage cheese. Between the fingers they feel squishy, kind of slimy, and rubbery in texture. Milk kefir grains are quite chewy and tough. They can take from days to weeks to double in size. They are also highly nutritious to eat - that is where the Kefiran is concentrated.

Some suppliers on the web sell dry kefir starters, dry kefir grains, or powder to produce kefir. None of them are the real thing. It is important to get living kefir grains which reproduce and grow, and have the FULL range of bacteria and yeasts.

Get kefir starter grains from Lesley Wills FPT at Axis Therapy 

Bacteria and yeasts typically found in milk kefir

Bacteria:

Lactobacillus.
l. brevis has been identified as the species responsible for the production of the polysaccharide (dextran) that forms the grains.
l. casei. Produces lots of lactic acid; colonises well in the gastric tract; creates a favourable medium in which other beneficial bacteria can grow; inhibits putrefaction and harmful bacteria; increases immune function; helps protect against bacterial infections.
l. hilgardii
l. plantarum. Produces lactic acid; fights listeria monocytogenes; makes plantaricin; inhibits a large number of Gram-positive bacteria - the type of bacteria that cause spoilage.
Streptococcus.
s. cremoris. Has similar properties to s. lactis.
s. diacetylactis. Produces carbon dioxide in the kefir; makes diacetyl, which gives kefir its characteristic odour; other properties similar to s. lactis.
s. lactis. Produces lactic acid, aids digestion, inhibits harmful microorganisms, produces bacteriolysins.
Pediococcus.
Leuconostoc.

Yeasts:

Saccharomyces.
Candida.
Kloeckera and possibly others.