Learn how to make milk kefir using kefir grains. It’s a simple fermented milk drink that’s packed full of probiotics, and inexpensive to make. Drinking milk kefir on the GAPS Diet will transform your gut health one sip at a time!
What is Milk Kefir?
Milk kefir is a fermented dairy drink made using kefir grains. It’s one of the most powerful probiotic foods, stronger than yogurt and sour cream, and making milk kefir is easier than it looks.
Prep time is quicker than yogurt, as you don’t need to heat and cool the milk or keep it at a constant temperature while fermenting. Simply add the milk kefir grains to the milk and place them on the counter to ferment at room temperature. The cooler the temperature the longer the ferment time, the warmer the temperature the quicker it ferments.
Here in sunny Perth, Australia the ferment time is usually less than 24 hours but if you live cooler climate, it may take 24-36 hours to ferment.
What are Kefir Grains?
Kefir grains are a symbiotic culture of bacteria and yeasts, used to ferment milk at room temperature. They look like little cauliflower florets and are soft to the touch. (Gut and Physiology Syndrome, p239)
Where to Buy Milk Kefir Grains
Active kefir grains can often be found on local community pages, they are ready to use straight away. Or you can purchase dried kefir grains, these will need to be activated. It takes a few batches for grains to fully activate and acclimatize to your environment.
The Cultured Dairy Beverage You Should Be Drinking Daily on the GAPS Diet!
Health Benefits of Milk Kefir
The kefir fermentation process improves the nutritional value of milk by increasing the quantity, bioavailability, digestibility, and assimilability of vitamins and nutrients. You can start to transform your health one glass of milk kefir at a time!
- Great source of probiotics
- Full of vitamins B1, B12, K, folic acid, calcium, and amino acids (source)
- Balances gut flora
- Soothing and healing to the digestion system
- Stimulates and rebalances the immune system
- Skin problems – nourishing and repopulates – antibacterial and anti-inflammatory properties (source)
- Natural remedy for fungal overgrowth (thrush) anywhere on the body
- Helpful for repopulating the genital area with beneficial microbes in preparation for childbirth
- Helps recharge the body after the use of antibiotics
Discover the power of fermented foods with these recipes!
Milk Kefir on the GAPS Diet
Dairy on the GAPS Diet is transformed through the culturing process making it easier to digest, packed full of nutrients, beneficial bacteria, and lactic acid for gut repair.
Milk kefir on the GAPS Diet is the ultimate fermented dairy drink and is essential like other fermented foods, such as Sauerkraut, as it helps to normalize your gut flora, improve balance and increase diversity of microbes. Dr Natasha says that a cup of kefir every day is one of the best preventative remedies for any illness (Gut and Physiology Syndrome, p240).
Milk kefir can be included during GAPS Introduction Diet stage 1 if you have previously been consuming it with no reactions. It’s great for those that are diarrhoea prone.
If you are new to fermented dairy, Dr Natasha recommends following the Dairy Introduction Structure and performing sensitivity tests along the way. The powerful probiotics in milk kefir can produce a more pronounced die-off reaction than yogurt but will bring much more healing when fully introduced (Gut and Physiology Syndrome, p183).
What Type of Milk Should You Use?
When making milk kefir using kefir grains you can use different types of animal milk, such as cow, goat, sheep, camel, or buffalo (source). It needs to be fresh whole or full-cream milk, not UHT milk.
When selecting your milk consider its source and choose the best you can afford.
- Good: Organic pasteurised
- Better: Raw
- Best: Organic Raw
How Long does it take to Make Milk Kefir?
The preparation time is very quick and can be done in a minute. Fermentation time is variable between 12-36 hours and is influenced by two factors: temperature and the amount of kefir grains used.
The warmer the room temperature the quicker the ferment time. The more kefir grains used the faster the ferment time. If you let milk kefir ferment too long, it will start to separate into thick kefir and liquid whey.
Ingredients
- 1 tsp active kefir grains
- 1 cup full cream milk
Tools You May Need
- Glass jar with lid
- Fine mesh strainer
How to Make Milk Kefir using Kefir Grains
- Place live milk kefir grains into a clean glass jar.
- Cover the grains with one cup of milk.
- Loosely place the lid on the jar or cover the jar with a cloth securing it with a rubber band.
- Let the milk ferment at room temperature out of direct sunlight for 12-36 hours. The kefir is ready once it’s thickened, fermentation time will depend on your room temperature and preferred thickness and sourness.
- After fermentation, pour the kefir through a strainer to remove the grains. You can use the kefir grains to start the next batch straight away or store them in the fridge covered in milk for later.
How to Introduce Milk Kefir
Milk kefir on the GAPS Diet needs to be introduced very gradually. Dr Natasha says to start with tiny amounts (1 teaspoon or less), then observe for symptoms for 2-3 days. If tolerated well slowly increase and make a part of your regular diet.
Remember milk kefir will produce a more powerful die-off than yogurt, so also watch for any increase in yeast type symptoms.
How to Store
Store milk kefir in the fridge.
Store your milk kefir grains in the fridge covered in milk for 2-3 weeks or in the freezer for a few months. If freezing you need to reactivate the kefir grains with a couple of batches to get the grains used to their environment and culturing power back up.
Ways to use Milk Kefir on the GAPS Diet
There are so many delicious ways to use milk kefir on the GAPS Diet:
- Straight up with a dash of honey
- In a smoothie
- As a snack with fruit and honey
- In a dip with veggie sticks
- In a salad dressing
- On the body as a lotion
FAQ
Can you freeze kefir?
Milk kefir can be frozen but it will lose some of its probiotic power. Frozen milk kefir smoothie popsicle makes for a fun summer treat!
How long do milk kefir grains last?
When supplied with fresh milk regularly milk kefir grains will last forever and they multiply like crazy. Soon you will have more than you know what to do with!
What to do with excess grains?
I like to store a couple of teaspoons worth in the freezer as a backup, my grains have been known to disappear into a smoothie a time or two. You can share them with your community or even compost them.
How to take a break from making milk kefir?
Whether you are going on holiday or just need to take a break from making milk kefir you can store your grains for future use with no problems.
Store for 2-3 weeks by covering the milk kefir grains with milk and placing them in the back of the fridge.
Store for months by covering the milk kefir grains with milk and placing the jar in the freezer. You will need to reactivate the kefir grains with a couple of batches to get the grains used to their environment and culturing power back up.
What is the Differences Between Milk Kefir and Yogurt?
Both milk kefir and yogurt are cultured dairy products packed full of probiotics. Milk kefir has way more probiotic strains (60-70 different strains) and is considered to be more powerful. It also has a tangier taste than yogurt.
Is Milk Kefir Lactose-Free?
Milk kefir is not completely lactose-free but is generally a good choice for those who are lactose intolerant. As the kefir grains consume the majority of the lactose during the fermentation process there may still be trace amounts of lactose when the milk has finished culturing.
Is Milk Kefir Expensive to Make?
Once you have active grains, milk kefir is very inexpensive to make. A glass of kefir is the same price as a glass of milk. This is way cheaper than a bottle of store-bought probiotics and many more strains of probiotics.
Resources
Dr Natasha Campbell-McBride
- Gut and Psychology Syndrome (Yellow Book)
- Gut and Physiology Syndrome (Blue Book)
Monica Corrado (GAPS Chef)
Sally Falon
- Nourishing Traditions book
More Dairy Recipes from the Kitchen
- 24-hour Homemade Sour Cream
- How to Strain Whey from Yogurt
- 24-hour Yogurt
- How to make Ghee in the Oven
How to Make Milk Kefir Using Kefir Grains
Learn how to make milk kefir using kefir grains. It’s a simple fermented milk drink that's packed full of probiotics, and inexpensive to make. Drinking milk kefir on the GAPS Diet will transform your gut health one sip at a time!
Ingredients
- 1 tsp active kefir grains
- 1 cup full cream milk
Instructions
- Place live milk kefir grains into a clean glass jar.
- Cover the grains with one cup of milk.
- Loosely place the lid on the jar or cover the jar with a cloth securing it with a rubber band.
- Let the milk ferment at room temperature out of direct sunlight for 12-36 hours. The kefir is ready once it's thickened, fermentation time will depend on your room temperature and preferred thickness and sourness.
- After fermentation, pour the kefir through a strainer to remove the grains. You can use the kefir grains to start the next batch straight away or store them in the fridge covered in milk for later.
Notes
How to Introduce Milk Kefir
Milk kefir on the GAPS Diet needs to be introduced very gradually. Dr Natasha says to start with tiny amounts (1 teaspoon or less), then observe for symptoms for 2-3 days. If tolerated well slowly increase and make a part of your regular diet.
Remember milk kefir will produce a more powerful die-off that yogurt, so also watch for any increase in yeasts type symptoms.
How to store
Store milk kefir in the fridge.
Store your milk kefir grains in the fridge covered in milk for 2-3 weeks or in the freezer for a few months. If freezing you need to reactivate the kefir grains with a couple of batches to get the grains used to their environment and culturing power back up.
GAPS™ and Gut and Psychology Syndrome™ are the trademark and copyright of Dr. Natasha Campbell-McBride.
The information in this blog post is my personal experience and for educational purposes only. It is not intended to diagnose, treat, cure or prevent any disease; and does not consider your individual situation. If you have medical questions, please consult with a qualified medical practitioner.
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