Give your Gut some ❤️ .

My amazing best friend gave me some Kefir grains the other day. I usually buy kefir yoghurt every week and so was really excited to make my own and save some ££’s.

Why is Kefir so great? Dairy based Kefir contains an abundance of nutrients – calcium, magnesium, protein are just a few. It’s probably best known for being a probiotic though. Kefir contains up to 61 strains of bacteria and so is more powerful than normal yoghurt. Probiotics are linked to immune health, weight management, aiding digestion and mental health (I could go on and on…).

So I am giving it a go. I had about a teaspoon of kefir grains that had already been activated by my friend. So I just added them to a glass jar with a cup of semi skimmed milk (you can also use coconut milk but it works best with animal milk). Then I covered it with a paper towel and secured with a rubber band. I’m storing it at room temperature and when the milk has thickened and tastes tangy (usually about 24 hours) it’s good to go. You can then strain the grains and reuse them again and again. To activate dry grains you need to soak them in fresh milk at room temperature for 3-7 days to become fully activated.

Add the milk to smoothies, your favourite protein powder and even for baking (use instead of yoghurt, milk or buttermilk).

Kefir Milk Recipes

Immune-boosting Kefir smoothie

1 cup of Kefir milk (made by my own fair hands whoop whoop)
1 cup of blackberries (frozen or fresh)
1/2 inch of fresh ginger – peeled and grated
1 teaspoon of tumeric powder
1/2 teaspoon of organic honey
Put all the ingredients in a blender and blitz, serve over ice and enjoy.

Gluten Free Kefir Muffins

3 cups Bob’s Red Mill Gluten Free 1 To 1 Baking flour (or gluten-free flour of choice)
2 cups milk kefir
2/3 cups honey or maple syrup
3 eggs, lightly beaten
2 tsp. baking soda
1/2 tsp. baking powder
1/4 tsp. sea salt
4 Tbsp. melted coconut oil
1 handful of add-ins of your choice (diced apple, chocolate chips, raisins, orange zest, etc.)

Preheat oven to 375° F.
Mix together gluten-free baking flour, baking soda, baking powder and salt.
Add milk kefir, lightly beaten eggs, honey and melted butter or oil and mix.
Add any additional desired ingredients.
Spoon batter into a muffin tray that has been lined with grease proof paper. (Silicone muffin trays are especially handy!)
Place in preheated oven and bake 15 to 18 minutes or until a toothpick comes out clean when inserted into the centre of a muffin.
Enjoy your delicious, gluten-free kefir muffins!

Avocado-Kefir green dressing

1/2 avocado
1 garlic clove , peeled
2 tablespoons freshly squeezed lemon juice
1/2 cups fresh basil leaves , tightly packed
1/2 cup fresh mints leaves , tightly packed
2/3 cup plain kefir (or use lactose-free kefir)

Puree all ingredients until smooth. Add water by the tablespoon until you get the consistency required. This should make about 1 and 1/2 cups of dressing.

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