With all the talk about it during consultations, I just had to create my own kefir recipe!
The interest of kefir is to provide probiotics to the gut (the famous lactobacillus and bifidobacterium) which you also find in yogurts and fermented products. Kefir is normally made with milk. But for those who are intolerant to lactose or milk proteins (casein, whey...) and/or vegans, know that there are other forms of kefir. For example, in supermarket, you can find kefir made from coconut milk.
So that my recipe suits as many of you as possible, I made it with water and fruit; this way, you have no excuse not to try it!
The originality of my recipe is that it will also provide you with prebiotics that will nourish your probiotics. It makes sense, doesn't it? You can choose the fruits you want, but I recommend red, purple, and/or blue fruits that are rich in anthocyanins. These are polyphenols, and we now know that polyphenols, in addition to their antioxidant power, are also considered prebiotics.
Ingredients (for 1 L)Â :
1 l of water
40 g of erythritol (For those who are sensitive to FODMAPs, especially polyols, you can replace it with maple syrup or rapadura sugar)
Organic fruit pieces (here I tested with watermelon but I also recommend blueberries, raspberries, blackberries, figs)
A few slices of organic lemon
1 or 2 kefir starter packets (according to the package instructions). You can find this at the supermarket in the organic section or in health food stores.
1 glass jar and a glass bottle.
Preparation :
Step1Â : fermentation 1
In a glass jar, dissolve the sugar in the water by mixing it with a wooden spoon. Add the packet or packets of starter and mix again. Add the fruit pieces and the lemon. Close the jar by just placing the lid on top without sealing it. Leave at room temperature between 20°C and 25°C for 24 to 36 hours. When a small layer of foam forms, it indicates that the first fermentation is finished.
Step 2Â : fermentation 2
Open the jar and mix to remove some of the gas. Remove the fruit pieces. Using a strainer and a funnel, transfer the kefir from the jar to the bottle. Close the bottle and let the second fermentation take place in the open air, as before, between 20°C and 25°C for 24 to 36 hours.
Step 3Â : maturation
Let your kefir mature in the fridge for another day and enjoy.
Choice of ingrédients
Red fruits for their richness in polyphenols (Here I chose watermelon because I had to finish it 😅, that being said, it contains some citrulline, Cf. Blog June 2023). I took the fruit pieces that I mixed with a whole organic yogurt and oat flakes. A perfect snack for the microbiota: prebiotics (polyphenols from red fruits and beta-glucan from oats) with the probiotics from yogurt.
Erythritol, a polyol considered as a prebiotic. And that makes sense because it is produced by the fermentation of glucose by microorganisms. It is present in some fruits in small quantities. In stores, it is often found in the organic section. Be careful because the polyol family belongs to the FODMAPs, so if you are sensitive, you might bloat like a hot air balloon. It would not have an effect on blood sugar levels, which makes it even more interesting. However, there are few studies on the long-term effects of its consumption.
Lemon juice as an antioxidant.
If you have trouble with its taste, which is similar to whey (the whey on the surface of yogurts), you can always mix it with mashed fruits. You can also add spices like cinnamon or ginger, which have many virtues (anti-inflammatory, blood sugar control, antioxidant, digestion...).
Bonne dégustation 🧉
Sources :
Erythritol: An In-Depth Discussion of Its Potential to Be a Beneficial Dietary Component. Tagreed A. Mazi and Kimber L. Stanhope. Nutrients 2023, 15, 204.