kefir

  • Basic Kefir

    1 tablespoon new kefir grains (rinsed with milk)
    1 cup whole milk or plain soy milk

    1. If you’re starting with new kefir grains, rinse them with milk in a plastic strainer. Place kefir in a small glass jar, and add milk. Cover with a cloth or piece of paper, and let ferment at room temperature for 24 hours.

    2. Stir mixture with a wooden or plastic spoon. Using a plastic strainer, strain kefir into a container. Store in refrigerator.

    3. Kefir grains will continue to grow and multiply. To slow down production, ferment them in the fridge for five days, instead of 24 hours at room temperature.

    Nutrition info per serving, per one cup (using whole milk): 162 calories; 8 g fat; 5 g saturated fat; 30 mg cholesterol; 8 g protein; 15 g carbohydrates; 3 g fiber; 125 mg sodium

  • Berry-Banana Kefir Smoothie

    1 cup kefir
    1/2 cup frozen berries (blueberries, strawberries, or raspberries)
    1 ripe banana
    1 tablespoon honey (optional)
    5 to 6 ice cubes

    1. Place all ingredients in a blender and puree until smooth.

    Quick tip: Too rushed in the morning to take out the blender and whip up a smoothie? Simply mix one part kefir with one part fruit juice in a glass. The banana and berries are prebiotic foods, which help stimulate the probiotics in the kefir to reproduce in your digestive system and create a healthy environment there.

    Nutrition info per serving (2): 185 calories; 4 g fat; 3 g saturated fat; 15 mg cholesterol; 1 g protein; 35 g carbohydrates; 4 g fiber; 65 mg sodium