Table Of Content

MILK KEFIR from Cultures for Health a guide by Cultures for Health © 2016 Cultures for Health 2 | Page MILK KEFIR from Cultures for Health Disclaimer The ideas, concepts, and opinions expressed in this book are intended to be used for educational purposes only. This book is provided with the understanding that authors and publisher are not rendering medical advice of any kind, nor is this book intended to replace medical advice, nor to diagnose, prescribe, or treat any disease, condition, illness, or injury. It is imperative to use good judgment when consuming Milk Kefir and to never consume any Milk Kefir that looks, tastes, or smells unpleasant. Further, before consuming Milk Kefir or any other fermented or cultured food, you should receive full medical clearance from a licensed physician. Author and publisher claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the material in this book. Copyright Copyright © 2016 by Cultures for Health. All rights reserved. Except as permitted under the United States Copyright Act of 1976, reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without written permission of Cultures for Health. Publisher: Cultures for Health 200 Innovation Avenue Suite 150 Raleigh, NC 27560 800-962-1959 919-695-9600 (fax) www.culturesforhealth.com For more information on making Milk Kefir or other cultured and fermented foods, please visit culturesforhealth.com. 1204-13087 3 | Page MILK KEFIR from Cultures for Health Table of Contents INTRODUCTION TO KEFIR History .................................................................................................................................................... 12 Names and Pronunciations ................................................................................................................... 13 How it Works .......................................................................................................................................... 13 Basic Nutritional Information ................................................................................................................ 14 Composition of Milk Kefir Grains: Bacteria & Yeasts ............................................................................. 16 The Difference Between Yogurt and Kefir .............. 18 Incubation Type ..................................................................................................................................... 18 Types of Bacteria Present ...................................................................................................................... 19 Kefir Contains Yeasts ............................................................................................................................. 19 Texture & Flavor ..................................................................................................................................... 19 Choosing a Kefir Culture: Grains vs. Powdered Starter ........................................................................ 20 Kefir Grains and Kefir Starter: What They Have in Common ................................................................ 20 Bacteria Strains ...................................................................................................................................... 20 Reusability .............................................................................................................................................. 21 Culture Care............................................................................................................................................ 21 Cost ......................................................................................................................................................... 22 Bottom Line ............................................................................................................................................ 22 Using Kefir in Everyday Recipes ........................... 23 Even More Creative Ways to Use Dairy Kefir ......................................................................................... 24 Savory ..................................................................................................................................................... 25 Sweet ...................................................................................................................................................... 26 Kefir: The Sustainable Dairying Culture ................ 28 4 | Page MILK KEFIR from Cultures for Health Milk Kefir ................................................................................................................................................. 29 Kefired Sour Cream ................................................................................................................................ 29 Kefir Butter ............................................................................................................................................. 30 Soft Kefir Cheese .................................................................................................................................... 30 Hard Kefir Cheese ................................................................................................................................... 30 Next Up ................................................................................................................................................... 31 INTRODUCTION TO KEFIR Rehydrating Milk Kefir Grains .............................. 33 Prepare the Rehydration Solution ........................................................................................................ 33 Activating the Kefir Grains ..................................................................................................................... 34 Signs the Rehydration Process is Complete ......................................................................................... 35 Signs of Problems during Rehydration ................................................................................................. 35 Kefir Culturing Containers ..................................................................................................................... 37 Covering the Culturing Container .......................................................................................................... 39 Other Optional Supplies for Making Dairy Kefir .................................................................................... 39 Animal Milk vs. Alternative Milks ........................................................................................................... 40 Fat Content ............................................................................................................................................. 41 Homogenization ..................................................................................................................................... 41 Pasteurized vs. Raw ............................................................................................................................... 41 Negative Effects of Freezing .................................................................................................................. 43 How This Affects Your Cultured Dairy Products .................................................................................... 44 Next Up ................................................................................................................................................... 45 Prepare the Rehydration Solution ........................................................................................................ 45 Activating the Kefir Grains ..................................................................................................................... 45 5 | Page MILK KEFIR from Cultures for Health Signs the Rehydration Process is Complete ......................................................................................... 45 Signs of Problems During Rehydration ................................................................................................. 45 Next Steps............................................................................................................................................... 45 HOW TO MAKE MILK KEFIR The Basic Process ............................................... 47 Culturing the Kefir .................................................................................................................................. 47 How to Know It Worked ......................................................................................................................... 48 Normal Variations vs. Signs of Problems .............................................................................................. 49 Harvesting the Kefir ............................................................................................................................... 51 How to Make Kefir .................................................................................................................................. 54 Signs the Kefir is Done Culturing ........................................................................................................... 55 Reculturing the Kefir .............................................................................................................................. 55 Why Some Choose Goat Milk over Cow Milk ......................................................................................... 58 Is There a Difference in Procedure? ....................................................................................................... 59 How to Make Goat Kefir ......................................................................................................................... 59 Coconut Milk Kefir .................................................................................................................................. 61 Coconut Water Kefir ............................................................................................................................... 62 Water Kefir .............................................................................................................................................. 62 Ideas for Using Coconut Milk Kefir: ....................................................................................................... 65 Reducing the Lactose Content of Kefir .................. 66 What is Lactose? ..................................................................................................................................... 66 Lactose in Kefir ....................................................................................................................................... 66 How to Lower the Lactose Content of Kefir .......................................................................................... 67 6 | Page MILK KEFIR from Cultures for Health BITS AND BOBS How to Take a Break from Making Kefir ................ 71 Encouraging Milk Kefir Grains to Multiply ............. 71 Give Them an Optimal Temperature ..................................................................................................... 72 Feed Them What They Need .................................................................................................................. 72 Feed Them Frequently ........................................................................................................................... 72 Keep the Grains Smaller ........................................................................................................................ 73 Straining Kefir: Thick Kefir and Kefir Whey ........... 74 How to Strain Kefir ................................................................................................................................. 74 Ways to Use Whey .................................................................................................................................. 74 Flavoring Milk Kefir ............................................. 77 What is a Second Fermentation? ........................................................................................................... 77 What are the Flavor Benefits of a Second Fermentation? .................................................................... 78 What are the Other Benefits of a Second Fermentation? ..................................................................... 78 What Flavor Additions Can I Make in the Second Fermentation? ........................................................ 78 Troubleshooting & FAQ ....................................... 80 General ................................................................................................................................................... 80 Milk Kefir Grains ..................................................................................................................................... 88 HOW TO USE KEFIR Five Ways to Use Kefir ......................................... 99 7 | Page MILK KEFIR from Cultures for Health Salad Dressing ........................................................................................................................................ 99 Ice Cream ................................................................................................................................................ 99 Soup ........................................................................................................................................................ 99 Smoothies ............................................................................................................................................ 100 Baking: Cakes, Breads and Muffins ..................................................................................................... 100 How to Use Kefir to Start Sourdough .................. 101 Make a Kefir Sourdough Starter .......................................................................................................... 101 Use Milk Kefir Directly as the Sourdough Starter ................................................................................ 102 Benefits of Using Kefir as Leavening ................................................................................................... 102 The Amazing Variety of Kefir Dairy Products ....... 103 Kefir Sour Cream .................................................................................................................................. 103 Kefir Cream Cheese .............................................................................................................................. 103 Kefir Butter ........................................................................................................................................... 104 Soft Kefir Cheese .................................................................................................................................. 104 Hard Kefir Cheese ................................................................................................................................. 104 A Complete Guide to Cultured Smoothies ............ 106 The Smoothie Base .............................................................................................................................. 106 Add-Ins .................................................................................................................................................. 107 Recipes ................................................................................................................................................. 107 Make Extra for Popsicles ...................................................................................................................... 108 RECIPES Dips ................................................................. 110 8 | Page MILK KEFIR from Cultures for Health Cultured Dairy Onion Dip ..................................................................................................................... 110 Cultured Dairy Dill Dip .......................................................................................................................... 112 Cultured Dairy Ranch Dip..................................................................................................................... 114 Creamy Kefir Horseradish Dip ............................................................................................................. 116 Kefir Artichoke Dip ............................................................................................................................... 117 Turkish Kefir Dip ................................................................................................................................... 118 Kefir Ranch Dip ..................................................................................................................................... 119 Sundried Tomato, Basil, Hazelnut, and Kefir Dip ............................................................................... 120 Blue Cheese and Walnut Kefir Dip ....................................................................................................... 121 Flavored Kefir Drinks ........................................ 122 Kefir Eggnog ......................................................................................................................................... 122 Chai-Spiced Milk Kefir .......................................................................................................................... 124 Pancakes ......................................................... 125 Apple Cinnamon Kefir Pancakes Recipe ............................................................................................. 125 Cultured Dairy Soaked Gluten-free Buckwheat Pancakes ................................................................. 127 Salads .............................................................. 129 Creamy Orange Kefir Fruit Salad ......................................................................................................... 129 Kefir Cucumber Salad .......................................................................................................................... 131 Smoothies ........................................................ 132 Instant Probiotic Smoothie ................................................................................................................. 132 Cranberry Smoothie ............................................................................................................................. 134 Apple Pie Smoothie .............................................................................................................................. 135 Banana Smoothie ................................................................................................................................ 136 9 | Page MILK KEFIR from Cultures for Health Basic Fruit Smoothie ............................................................................................................................ 137 Blueberry Smoothie ............................................................................................................................. 138 Healthy Smoothie ................................................................................................................................ 139 Orange Smoothie ................................................................................................................................. 140 Pumpkin Smoothie .............................................................................................................................. 141 Mango Smoothie .................................................................................................................................. 142 Watermelon Smoothie ......................................................................................................................... 143 Tropical Smoothie ................................................................................................................................ 144 Cantaloupe Kefir Smoothie ................................................................................................................. 145 Peachy Kefir Smoothie......................................................................................................................... 146 Tasty Treats ..................................................... 147 Kefir Ice Cream Recipe ......................................................................................................................... 147 Chocolate Kefir Popsicles Recipe ........................................................................................................ 149 Cultured Ice Cream (and how to make it without a machine) ........................................................... 150 Kefir Dessert Sauce Recipe .................................................................................................................. 152 Whipped Cultured Cream to Top Your Dessert ................................................................................... 153 Make a Cultured Enzyme-rich Breakfast Parfait ................................................................................. 155 10 | Page