Milk kefir

Milk kefir is a creamy, tangy fermented dairy drink made by adding milk kefir grains (a culture of bacteria and yeast) to milk, which thickens and sours as it ferments.

Common recipes

• Basic milk kefir
• Flavoured kefir (vanilla, berry, etc.)

Historical background

Originated in the Caucasus Mountains
Traditionally made with kefir grains passed down generations (heirloom starter culture)

How to make at home

Tools:

Glass jar, strainer, kefir grains

* You can purchase kefir grains online, or see if someone locally is distributing their grains

Basic steps:

1. Add kefir grains to milk (1 tbsp per 500 ml).
2. Cover loosely and ferment at room temp for 24 hours.
3. Strain grains and store kefir in fridge.
4. Reuse grains for next batch.

Fermentation tips

• Use 1 tablespoon of grains per 500 ml of milk.
• Keep at room temperature (~20–25°C).

Nutritional profiles & potential health benefits

Milk kefir is high in calcium, B vitamins, and protein, and contains a diverse community of lactic acid bacteria, acetic acid bacteria, and yeasts (Fijan et al, 2026).

Regular consumption of kefir has been associated with a range of potential health benefits, including increased presence of beneficial bacteria that are linked to anti-inflammatory effects and improved gut barrier function, improved digestion, enhanced lactose tolerance, and improved immune function (Fijan et al, 2026).