Milk Kefir

“Let food be thy medicine, and medicine be thy food”(Hippocrates).

Kefir is a refreshing fermented milk drink which is incredibly high in probiotics and healthy giving properties. Scientific evidence shows that kefir helps improve gut health, fight cancer, boost immunity, and helps with blood glucose and cholesterol control. It also heals inflammatory bowel disease and irritable bowel syndrome, fights allergies, detoxes the body, kills candida, and improves lactose digestion.

Many people don’t know about this probiotic rich healing drink and it reminds me of a bible verse that says ‘My people perish because of lack of knowledge’. If only people knew the healing power fermented foods have, everyone would be incorporating them into their diets. Over 75% of our immune system is housed in our digestive system. The good bacteria and fungus in our gut kills the bad bacteria to keep us well and alive.  Thus, when we take antibiotics, we kill the good bacteria and that disturbs the bacteria balance in our gut resulting in digestive issues. Studies have linked many illnesses to leaky gut syndrome and digestive issues.

There are two types of kefir; milk kefir and water kefir. Milk kefir is made from any type of milk e.g cow, goat, almond, coconut and water kefir is made from sugar water and coconut water. Milk based kefir contains a high probiotic count compared to water based. Kefir grains and kefir starter culture is used to make kefir, I found using starter culture less intimidating. The process of making both kefir types is the same; they both must have sugar for the good bacteria to grow and for the fermentation to begin. Kefir is very low in sugar, as the live active yeast eats most of the sugar during fermentation. Do you know what this means? In addition to all those great benefits, kefir is also low in calories.


Here’s a recipe to get you started. You can find the starter culture in most health food stores or you can order online.


4 cups milk
1 packet of kefir starter
1 Litre glass jar, sterilised


Mix the kefir starter and milk well with a wooden spoon until it’s all dissolved. Pour into the glass jar, add cinnamon stick and cover with the lid.

Allow the kefir to sit for 24-36 hours, not longer. When the milk taste tangy and sour, it’s ready. Transfer to the fridge and keep for up to 14 days.

To make a new batch take out 1/4 cup of kefir before transferring to the fridge and add to another 4 cups of milk. You can do this for five rounds, then after that you need a new starter culture.

Second fermenting your kefir:  So basically after your kefir has fermented for 24-36 hrs, you add flavour to it and let it ferment for another 12 to 24 hrs. 2F improves the taste and the probiotic count. I have done lemon peels, orange slices, pineapple, date and cinnamon.