WHAT IS KEFIR?

You may have noticed that I LOVE kefir and use it all the time - so much so I’m even an ambassador and the Official Nutritionist for The Culture Co and their probiotic kefir yoghurt. I get asked a lot of questions about kefir, what is it, why is it good for us, is it better than yoghurt, how do you use it etc and so I wanted to answer all of your questions in one article that you can refer back to whenever you need.

What is kefir?

Kefir is a fermented milk drink made from kefir grains. It has been around for many years and due to the fermentation process it undergoes, is well known for its probiotic properties and associated health benefits. Although technically a yoghurt, kefir has higher probiotic content than regular yoghurts with kefir generally containing between 10-15 strains of probiotics and yoghurt only 3-5 strains. Texture wise, kefir is a pourable consistency so is thinner than yoghurt and lends well to drinking. Taste wise it is very similar to yoghurt with a sour and tart flavour. 

How is kefir made?

Traditional dairy kefir is produced by combining cows milk with kefir grains. The sugars in the milk are fermented by the yeasts and bacteria naturally present in the grains which allows them to multiply and the end product is a probiotic rich liquid. You can also make kefir using goat's milk, coconut milk, coconut water or rice milk.

Kefir benefits

Kefir has been said to be beneficial for many areas of our health including:

• Reducing cholesterol

• Healing wounds

• Alleviation of allergies

• Increased immune health 

• Improved gastrointestinal health

• Source of Vitamin B12 which works to keep blood cells healthy

• Good source of protein 

• Develop and maintain strong bone health as it’s an excellent source of calcium 

While more research is warranted in a lot of these areas, one health benefit that is scientifically proven is the benefits on digestive health.

Kefir digestive health benefits

The Culture Co Kefir for example, is particularly beneficial for our digestive health as it is made using 11-13 strains of probiotics, one being the well-researched B.Lactis probiotic. Studies on this particular probiotic have shown it can enhance gut health by improving the balance of bacteria present and improving the function of our gut lining. It has also been shown to have positive effects on our immune system by increasing antibody production and the activity of our immune cells. Furthermore, it has been scientifically proven to improve regularity in adults, as part of a healthy balanced diet.

The Culture Co Kefir

With each serving of The Culture Co 1kg Kefir, you get over 1 billion live cultures and this is guaranteed to be present at the time of consumption, meaning that the probiotics can withstand shelf life so that when you consume the product you are getting maximum benefits.

The thing that I love most about The Culture Co Kefir is the taste and texture. Many kefirs have a fizziness to them from the fermentation process which can be compared to drinking a mix of soda water and milk (rather unpleasant if you ask me!), but The Culture Co use a special combination of live cultures so that it is really smooth and creamy in texture. Whilst you can make kefir at home, it’s really difficult to achieve this texture.

Kefir Recipes

Looking for ways you can enjoy kefir and add to your diet? I regularly drink it in a glass on its own but there are so many ways you can use it in your everyday cooking as well. Whether it be for breakfast or snacks you can put into smoothies, you could use it as the liquid component for bircher muesli and chia pudding (see recipe here) or just serve it with fruit, nuts, muesli or porridge (see recipe here). You can also get even more creative and use it in a salad dressing (recipe here), add it to dips, use it in marinades, add it to baked goods, or even to make healthy raw treats with it.

My favourite kefir recipes

My favourite way to have kefir is in a smoothie with zucchini, spinach, prunes, banana, cacao powder and chia seeds or I also love it mixed with tahini and lemon juice and drizzled over a big tray of roast veggies. Although you can use it in frozen or cooked recipes, you will get the most probiotic benefit by using it chilled straight out of the fridge as the probiotics may not withstand very high or low temperatures.

So not only is kefir a fantastic product to be included in your diet regularly for probiotic benefits, it is also a good source of calcium and protein which are needed for bone health, producing enzymes and hormones, repairing and building muscle tissue  and general growth and development.

Where to buy kefir?

Keep an eye out for Kefir next time you’re shopping (The Culture Co is available at Coles, Woolworths and IGA) and get creative with this wonderful wholefood that is full of nutritional benefits.