• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Nourished Kitchen

  • Philosophy
  • Recipes
  • Cookbooks
  • Shop
menu icon
go to homepage
  • Start Here
  • Recipes
  • Cookbooks
  • Shop
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • Start Here
    • Recipes
    • Cookbooks
    • Shop
    • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • ×

    » Home » Recipes » Cultured Dairy » Milk Kefir

    Milk Kefir

    Posted: Oct 13, 2009 · Updated: Nov 23, 2022 by Jenny McGruther · This site earns income from ads, affiliate links, and sponsorships.


    Milk kefir is, to put it lightly, an acquired taste.   Sour and pungent, milk kefir is a cultured dairy food originally from the Caucuses - the region where Europe meets Asia.   There it has been traditionally heralded as an elixir of long life and health.  

    It seems that there's wisdom in this tradition: milk kefir is rich in beneficial bacteria, phosphorus, vitamin K, biotin, and folate - nutrients that are essential to health and well-being.   A single component of milk kefir - kefiran - may prove particularly beneficial as it successfully protects beneficial bacteria from damage in the hostile environment of the digestive tract.

    Jump to Recipe

    milk kefir

    Benefits of Milk Kefir and Kefirans

    Milk kefir is strongly anti-inflammatory2 and may prove helpful in combating   gastrointestinal distress caused by infections from bacillus cereus3, salmonella, e coli and helictobacter pylori4.   Milk kefir is also particularly important in recovering from clostridium difficile infection and associated gastrointestinal discomfort and diarrhea which often accompanies use of antibiotics5.   Despite the fact that milk kefir is, itself, a symbiotic colony of bacteria and yeasts (or SCOBY), milk kefir also acts as a powerful antimicrobial food - helping to limit the growth of pathogens while encouraging the proliferation of beneficial bacteria in the intestinal tract.

    Milk kefir, like other cultured dairy foods,   may also play a role in the prevention of cancer as it exhibits antitumoural effects6.   Cultured dairy foods, including milk kefir, have been found to play a role in the prevention and treatment of bladder cancer7, breast cancer8 and colon cancer9.   Indeed, some researchers have concluded that milk kefir may be one of the most promising foods when it comes to cancer prevention10.

    How to Make Milk Kefir

    Milk kefir is cultured from a symbiotic colony of bacteria and yeasts (SCOBY) that is coloquially referred to as kefir grains.   The appearance of these small colonies of bacteria and yeast vaguely resembles that of cottage cheese or even cauliflower.   Milk kefir grains are white, lumpy and gelatinous and are comprised primarily of lactic acid producing bacteria including lactobacillus brevis, streptococcus thermophillus, lactobacillus casei, lactobacillus helveticus, lactobacillus delbrueckii as well as yeasts that include candida maris, candida inconspicua and saccharomyces cerevisiae11.   Though, of course, strains of bacteria present may differ from one culture of grains to another.

    Obscure and exotic as it may seem, milk kefir is neither difficult to acquire nor difficult to prepare.   As with many traditional foods, its beauty lies in its simplicity.   It's easy to begin preparing kefir and incorporating it into your family's dietary rotation.   Once you've acquired a kefir grains, simply mix them in with milk - preferably   raw - and allow it to culture at room   temperature for 24 - 48 hours.   As it cultures at room temperature, the beneficial strains of bacteria and benign natural yeasts will proliferate, metabolize the milk's lactose and create a sour, thick beverage replete with vitamins, probiotics, kefiran and other nourishing components.   The longer milk kefir cultures the more sour and folate-rich it becomes, but take care not to culture it too long lest it become unpalatable.

    Rate this Recipe
    1 quart

    Milk Kefir Recipe

    Preparing milk kefir at home is remarkably easy and quite affordable. It takes considerably less effort than homemade yogurt and homemade yogurt requires very little effort, indeed.
    Prep Time5 mins
    Total Time1 d
    Print Save RecipeSaved! Click to Remove Ads

    Ingredients

    • 1 tablespoon milk kefir grains
    • 4 cups whole milk (preferably raw)

    Instructions

    • Place milk kefir grains in the bottom of a clean mason jar. Cover with 1 quart fresh milk.
    • Very loosely, place the lid and band on the mason jar. You do not want to tighten it because, as with all fermentation, carbon dioxide is created and needs to escape. Culture for 24 – 48 hours at room temperature. For a for a thin, mild kefir you can culture for 12 hours.
    • Once culturing is complete, strain milk kefir into a new mason jar, cap and refrigerate. Begin reculturing a new batch of kefir, if desired or allow your kefir grains to rest in water in the refrigerator for a few days until you're ready to make kefir again.
    Rate this recipe!If you loved this recipe, give it a rating. Let us know what works, what didn't and whether you made any adjustments that can help other cooks.

     

    « Labneh Recipe (Yogurt Cheese)
    How the foods you eat are keeping you from getting pregnant »

    Reader Interactions

    Comments

    1. Jacqui Pearce says

      October 14, 2018 at 7:47 pm

      I have been using non-homogonised milk for my kefir for years. I have never successfully strained out the grains, so I just retain a tablespoon of the thick-jelly like kefir for the next batch. Recently a acquired a new bunch of grains, as the old ones had gone a bit sour after the years... they were nicely compact and in a little ball. The next morning I went to strain them, and it had started breaking up into smaller grains. Is this common for non-homogenised milk?

      Reply
    2. Sara Purvey says

      March 08, 2018 at 10:58 am

      You say to let your milk kefir grains rest a few days in the fridge in water. Should they be rested in water or milk?

      Reply
      • Jenny says

        March 09, 2018 at 9:24 am

        As I wrote: they should rest in water. It produces a cleaner flavor in your kombucha.

    3. Mary Kay says

      December 18, 2017 at 12:23 pm

      Can I start my grains out with raw milk? They suggest pasturized.

      Reply
    4. rose says

      June 14, 2017 at 9:16 am

      Do you have to activate or rehydrate the grains in pasteurized milk or can you just start them out in raw milk?

      Reply
      • Jenny says

        June 14, 2017 at 11:55 am

        Hi Rose,

        If you've purchased dehydrated milk kefir grains, you should follow the package instructions to activate them, and then follow my instructions above moving forward.

    5. Tony Christiansen says

      May 22, 2017 at 4:02 pm

      Can you use Raw Goats milk to make the Kefir?

      Reply
      • Jenny says

        May 22, 2017 at 4:44 pm

        Yes, you sure can.

    6. Vicky says

      December 04, 2015 at 1:42 am

      Any has had a stomachache or upset tummy from drinking milk kefir? I've started to make kefir a month ago and I realized that my daughter and I get stomachache if we drink about half a cup to a cup. Is it because my kefir grain are out of balance? To me, they smell like cheesy more than sour.

      Reply
    7. Yannick Phillips says

      October 01, 2015 at 2:32 pm

      I recently had topical candida on my arms and under myarmpits as well as half on breasts. With raw honey applied daily and cutting all sugar and flour out..it is miraculously gone! It was horrible. I am curious....since you mention that milk kefir has candida strains...do you know if it is contraindicated for topical candida? I have heard that at times during candida it is best to stay away from fermented foods for a while...and then you can start back up after candida is gone. Have any thoughts on taking milk kefir to keep the topical candida at bay?!

      Reply
    8. Vanessa says

      May 17, 2015 at 10:01 pm

      Can I use store bought milk? Will I get the same benefits? What about non homogenized milk?

      Reply
    9. T says

      December 26, 2014 at 1:19 am

      Sorry ignorant here, are water kefir grains can be used for milk kefir? Are they the same thing? Can you use milk kefir in hot drinks such as tea?

      Thanks

      Reply
      • Jenny says

        December 26, 2014 at 11:29 am

        No, they're not the same, and, no, you shouldn't use them in hot drinks.

    10. Agi says

      September 14, 2014 at 1:50 am

      too bad the kefir grains they're selling is not gluten free. My son has celiac disease. Do you know another source for kefir grains that is manufactured in wheat free environment?

      Reply
      • Jenny says

        September 14, 2014 at 2:41 am

        Kefir grains are gluten free.

    « Older Comments

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Reader Favorites

    • Wild Mushroom Pâté
    • Rose Water
    • How to Make CBD Oil
    • Easy Sourdough Starter
    • Bone Broth
    • Easy Fermented Hot Sauce

    In Season Now

    • Brussels Sprout Slaw
    • Wild Mushroom Risotto
    • Einkorn Apple Cake
    • Pomegranate Spritzer

    Footer

    ↑ back to top

    Explore

    • Nourishing Recipes
    • Broth Recipes
    • Fermented Vegetables
    • Fermented Drinks
    • Cultured Dairy
    • Herbal Remedies
    • Sourdough

    Seasonal Cooking

    • Soup Recipes
    • Stew Recipes
    • Winter Vegetable Recipes
    • Winter Fruit Recipes

    Connect

    • About
    • Cooking Club
    • FAQ
    • Contact
    • Facebook
    • Pinterest
    • Instagram

    Privacy Policy + Disclaimer + Terms and Conditions + Affiliate Disclosure + Copyright Notice + Accessibility

    Copyright © 2023 Nourished Media LLC. All rights reserved.