in turkish kefir means «blessing», perhaps because of how good it tastes and feelsor because it is seen as a gift to those who discover it.

It is also known as Bulgarians, kefir milk or Bulgarian yogurt, all names that also tell us what kefir is and where it comes from.

What is kefir and where does it come from?

Kefir is a fermented drink with probiotic properties that is made with milk or water and some nodules or granules that receive the same name. These kefir nodules or granuleswhitish like cauliflower but more gelatinous, are composed of bacteria and yeast that set in motion a double lactic and alcoholic fermentationand this is what gives kefir its characteristic flavor and properties.

Both milk and water kefir provide probiotic bacteria, beneficial for the intestinal microbiota. These bacteria are the result of the fermentation that takes place during its production.

In milk kefir, the granules or nodules initiate that fermentation thanks to milk sugarswhile in water kefir it is necessary to add fruit or some type of sugar to the water so that it can be produced.

The drink of one of the oldest people on the planet

For thousands of years, milk kefir has been a basic drink in the Caucasus areainhabited by some of the oldest people on the planet. However, their numerous properties and benefitsincreasingly studied, have made it a highly appreciated fermented wine all over the world.

Although commercial versions of kefir milk can be found in almost any supermarket today, the ease with which you can make kefir at home with some simple nodules that can be reused has also contributed to its success.

a gift according to legend

He origin of kefir seems to be located in the Caucasus itself, although Legend says that it was a gift that Muhammad gave to Orthodox monks. from that area.

It would not be strange if its discovery had been, like that of so many other foods developed by humans, the result of chance. Who knows if some shepherd from the Caucasus He did not discover that the sour milk that he had left in his leather pouch for a few days was not only edible, but also delicious.

Today it is believed that one of the keys to the longevity of the people of this region It has been precisely the love for kefir.

Properties of kefir and what it is for

What kefir provides from a nutritional point of view varies greatly depending on whether it is made with milk or water, although in both cases the most notable thing is its rich in bacteria and other probiotic microorganisms. When it comes to homemade kefir, that richness is even greater.

The probiotic microorganisms it provides are not only abundant, but also very varied. In addition to different types of lactobacillus and bifidobacteriaamong them Lactobacillus casei, L. bulgaricus, L. plantarum either L. rhamnosusor strains like Lactococcus lactis either Saccharomyces kephirwe find in its composition a diversity of acetobacteria, yeasts and fungi.

more digestive than milk

Now, although the benefits of kefir come largely from this varied content of probiotic microorganisms, milk kefir also offers other advantages due to the effect it has on the milk, which becomes easier to digest.

Kefir does not modify, however, the nutritional contributions of milk. That’s why it is, like this, rich in protein, calcium and group B vitaminsin addition to providing vitamin A, D, potassium and phosphorus.

During the production of kefir, a unique gelatinous polysaccharide, kefiran. If you have made kefir at home you will have noticed that, when you put the nodules in milk, a gelatinous film forms around them. It is that polysaccharide, which in addition to creating the right environment for probiotic microorganisms to multiply, has antimicrobial properties.

Nutritional value

A glass of kefir of about 240 ml made with whole milk provides:

• Calories: 139 kcal
• Fats: 8g
• carbohydrates: 9g
• Fiber: 0g
• Proteins: 8g
• Calcium: 300mg

Does kefir have lactose?

Milk kefir has lactose, but in a much lower proportion than unfermented milk. It could be said that fermentation acts on the milk by «predicting» it, since transforms part of the lactose into lactic acidreducing its presence by two thirds. This is mainly what makes it easier to digest, especially for people suffering from some mild form of lactose intolerance.

What is the difference between kefir and yogurt?

When tested, The first thing kefir reminds us of is liquid yogurt.only with a denser texture and a more acidic taste. This is especially appreciated when making kefir at home, as some commercial versions of kefir are made softer and lighter.

The difference between the taste of kefir and yogurt is due to the type of fermentation that each one undergoes. Yogurt is made through lactic fermentation, thanks to the action of bacteria on milk, while In the case of kefir, a double lactic and alcoholic fermentation occurs.

This second type of fermentation, activated by yeast, is similar to that which gives bread its sponginess and causes a gentle effervescence in kefir which we do not find in yogurt.

Does this mean that kefir contains alcohol?

During alcoholic fermentation some alcohol is produced, but the resulting amount in kefir is minimal, between 0.5% and 1%.

That small proportion of alcohol can be easily reduced and even eliminated with the simple gesture of leave the kefir in a wide glass or bowl for a few minutesso that it evaporates.

The same thing happens with other fermented products such as kombucha or tea kefiranother effervescent fermented drink that is often confused with water kefir, and is made with a different combination of probiotics.

More variety of probiotics

As a result of the production process, another difference between yogurt and kefir is that the former only provides some types of bacilli or bacteria, while kefir provides much greater variety.

Benefits of kefir for the body

The probiotic effect of kefir and the modification of the milk with which it is made in the case of milk kefir are mainly responsible for most of its benefits:

1. Regulates the intestinal microbiota

Thanks to its probiotic bacteria, kefir contributes to creating a healthy intestinal flora or microbiota and to regenerate it, which favors the digestion and assimilation of nutrients, benefits the defenses and reduces the probability of other harmful bacteria establishing themselves.

2. It makes milk more digestible

When transformed into lactic acid during fermentation, lactose is reduced by a third and kefir is easier to assimilate.

Although the amount of fat in the milk used is maintained, it is more emulsified and this also contributes to making kefir. more digestible.

3. Helps regulate intestinal transit

Regular consumption of kefir can contribute to regulate intestinal transit. According to experts, kefir milk strained 24 hours after placing the nodules exerts a slight laxative effect on the body, while if it is left unstrained for two days or more it can be used to achieve the opposite effect.

4. Strengthens bones

A 240 ml glass of kefir provides about 330 mg of calciumapproximately a third of the daily requirements of this mineral. In kefir, calcium is also accompanied by vitamin K2which facilitates the assimilation of calcium to strengthen bones.

How to make kefir at home

Making kefir at home It is very simple and the best way to enjoy quality kefir.

It turns out, furthermore, very rewardingbecause once you have your nodules to do it, you will see how, with use, they grow and allow you to do a little more every day. It happens as with sourdough when you make bread: you quickly realize that what you have in your hands has life and a great transforming power.

What is needed?

First of all you have to get the kefir nodules, your «kefir». Currently you can get them online and in specialized stores, although if you know someone who makes kefir they will also be able to provide you with a good handful as soon as theirs have grown enough.

Then you too you can pass your surplus to your acquaintances If anyone else dares to make their own kefir.

Additionally you will need milk, preferably fresh, whole, semi-skimmed or skimmed. With whole milk you will get a denser kefir and, with skimmed milk, a more liquid one.

As for the utensils, you can find kits to make kefir They already bring everything, but actually it will be enough for you:

• a glass jar or a large jar or several glass jars
• a clean cloth or napkin to cover the jars during fermentation
• a rubber
• a plastic strainer and a large bowl or jug ​​to collect the kefir milk
• a glass jar with its lid to store the nodules while you are not using them

Avoid metal utensilseven if you use a spoon to stir the kefir during its preparation. Both nodules and kefir milk have an acidic pH and can react with metal. Also be careful to use these utensils only to make kefir and always keep them very clean.

Step by step instructions

You will need approximately two tablespoons of kefir nodules per glass of milk that you are going to use, depending on whether you want a lighter or more intense flavor.

1. Put the nodules of kefir in the jug or glass jar.
2. Fill the jug or jar with fresh milk at room temperature. If you put the milk cold, it will take a while longer to start working, but you can do it too.
3. Cover the jug or jar with the napkin or cloth and secure them with a rubber band. This way, you will prevent anything from falling inside and the kefir will be able to breathe.
4. Let the pitcher or jar sit at room temperature (ideally at a temperature between 20º and 22º) in a dark place, such as a kitchen cabinet or pantry.
5. After about 24-36 hours, it will be ready. The longer you leave it, the more acidic and bubbly it will be. If you like it very acidic and dense, you can leave it a little longer, but don’t overdo it or it will come out too strong. strain it all and save the kefir milk in another jug ​​or in glass jars, like yogurt, to consume.

The elevated temperatures They speed up fermentation, so in summer your kefir will likely be ready sooner.

The nodules store them in another glass jar with a little milkwell closed and in the refrigerator, until you use them again.

How to preserve kefir

While you are not using the nodules, you can leave them submerged in milk in the refrigerator for about 4 or 5 days. The cold slows down the fermentation and they are like…