Chapter 3

Kefir

You may have seen kefir (keh-FEAR) in your dairy aisle and wondered about it. It’s a drink with a thin, yogurt-like consistency, made from milk culture particles called grains. These are jelly-like particles that are white or yellow, and they are made from a yeast and probiotic bacteria mixture combined with a milk protein called casein. The grains can range in size from a tiny piece of dry couscous to the size of a kidney bean, and this size variation is completely normal. Grains ferment in the milk product to add probiotic bacteria.

Kefir is the gold standard of the healthful powers of probiotic bacteria. The kefir grains are packed with many different types of probiotic bacteria. Typically, about 50 strains of bacteria are found in kefir, which is amazing because each strain imparts unique health benefits. As a comparison, standard yogurt typically includes two strains of bacteria, unless the label states otherwise.

Kefir has many health benefits. For example, it:

» is good for digestion

» balances bacteria in your gut by populating good bacteria and reducing the amount of bad bacteria

» supplies calcium, magnesium, and other minerals to help stabilize blood pressure

» supplies tryptophan, an essential amino acid that is important for proper functioning of the nervous system and can help with conditions such as depression and sleep problems

» is tolerated well by people with lactose intolerance because the bacteria pre-digests the lactose (milk sugars) in the milk.

Kefir

MAKES 4 CUPS (950 ML)

Kefir has a tart and tangy taste. The fermentation time determines the flavor and thickness. You may even achieve a bubbly or fizzy result. This is a versatile recipe drink Kefir as a beverage or add it to smoothies. Kefir has been around for centuries and was thought to possibly have been created by accident. If so, it was a healthful and tasty accident!

EQUIPMENT YOU’LL NEED:

2 glass quart (950 ml) jars with lids

Wooden mixing spoon

Cheesecloth or cotton fabric square

Rubber band or string

Fine-mesh strainer

INGREDIENTS:

1/4 cup (60 g) kefir grains

4 cups (950 ml) milk

Add the kefir grains and milk to a glass jar. Stir gently using a wooden spoon.

Cover the jar with cheesecloth secured with a rubber band or string and allow to ferment at room temperature (out of direct sunlight) for 12 to 48 hours.

You can taste the kefir to see whether it has properly fermented, or watch for the whey (a clear yellowish liquid) to separate at the bottom of the jar. You may have small pockets of whey throughout the kefir.

Pour the kefir through a small fine-mesh strainer into another clean jar, collecting the kefir grains in the strainer for use in another batch. (See “Caring for Kefir Grains”.)

Chill the kefir, covered, for the best taste results. You can drink it plain, although many people sweeten it with a bit of maple syrup or honey or blend it with fresh fruit. Store in the refrigerator for up to 2 weeks.

NOTE: You can purchase kefir grains (see resources), but most often, they are shared among friends.

Chocolate Peanut Butter Banana Breakfast Smoothie

YIELD: 2 (11/4-CUPS, OR 285 ML) SERVINGS

It would be so nice to have a hot breakfast every day. Eggs, bacon, hash browns—the works. But it’s time-consuming to prepare, not to mention the cleanup. Instead, you can have a complete, filling, nourishing breakfast with this smoothie. Toss the ingredients into a blender, pour into a to-go container, and be on your way! If you need a little boost, you can even throw in a bit of espresso powder. This easy-to-prepare breakfast will have you hooked.

1 cup (235 ml) milk

1 banana, cut into chunks

1/4 cup (60 ml) (See Kefir)

2 tablespoons (32 g) peanut butter

1 tablespoon (5 g) unsweetened cocoa powder

1 tablespoon (20 g) raw honey

1 cup (118 g) ice cubes

In a blender, combine the milk, banana, Kefir, peanut butter, cocoa powder, honey, and ice cubes and blend until smooth. Serve immediately.

VARIATIONS

Use any other nut or seed butter in place of the peanut butter.

Use stevia or maple syrup in place of the honey.

Butter Lettuce Salad with Gorgonzola Pear Dressing

YIELD: 4 SERVINGS

The tender leaves of butter lettuce are topped with sweet pear dressing and savory crumbled Gorgonzola cheese in this recipe. Kefir is added to the dressing, enhancing it with enticing flavors. This combination of textures and flavors will encourage even the pickiest eaters to eat their vegetables.

FOR THE DRESSING:

1/3 cup (80 ml) extra-virgin olive oil

1/4 cup (60 ml) (See Kefir)

11/2 tablespoons (25 ml) white balsamic vinegar

11/2 teaspoons freshly squeezed lemon juice

1/4 teaspoon Dijon mustard

1/2 of a red Bartlett pear, peeled, cored, and diced

1/4 cup (30 g) crumbled Gorgonzola cheese

1/4 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

FOR THE SALAD:

1 head of butter lettuce

1 ripe avocado, pitted, peeled, and diced

1/2 of a large red Bartlett pear, quartered lengthwise, cored, and thinly sliced

1/3 cup (45 g) hazelnuts (preferably skinned), toasted and coarsely chopped

1/3 cup (40 g) sweetened dried cranberries

1/4 cup (30 g) crumbled Gorgonzola cheese

MAKE THE DRESSING: In a blender, combine the oil, Kefir, vinegar, lemon juice, mustard, pear, Gorgonzola, salt, and pepper and blend until smooth.

MAKE THE SALAD: Cut the lettuce into 4 wedges. Place the wedges on 4 salad plates. Arrange the avocado, pear, hazelnuts, cranberries, and Gorgonzola around the lettuce. Drizzle with the Gorgonzola Pear Dressing and serve.

NOTE: Although you can buy roasted hazelnuts, they’re much more delicious when you roast them yourself. Preheat the oven to 350°F (180°C, or gas mark 4). Spread the hazelnuts in a single layer on a baking sheet. Roast the nuts for 5 minutes and then give the pan a good shake. Return to the oven and check the nuts again after 3 minutes. Shake the nuts again and repeat until the nuts are golden brown. If they have their skins on, transfer the nuts to a clean kitchen towel and rub vigorously to remove them.

◁ Overnight Kefir Chia Coconut Oats

YIELD: 4 SERVINGS

This is a great make-ahead, take-along breakfast. It’s hearty and filling with a surprising combination of flavors. Try this porridge with berries and fresh mint, make the seasonal variation of pumpkin in the fall, or the maple walnut or cinnamon apple anytime. Savor it in individual half-pint (235 ml) Mason jars for a perfect single serving.

21/4 cups (535 ml) (See Kefir)

1 cup (about 150 g) mixed fresh berries, plus more for serving (optional)

1/2 cup (40 g) oats (old-fashioned, rolled, instant, or steel cut)

1/4 cup (21 g) shredded dried unsweetened coconut

2 tablespoons (26 g) chia seeds

2 tablespoons (40 g) raw honey

1 teaspoon vanilla extract

Fresh mint, for garnish (optional)

Place the Kefir, berries, oats, coconut, chia seeds, honey, and vanilla in a 1-quart Mason jar and cover with a lid. Shake the jar vigorously and then refrigerate overnight. Serve in half-pint (235 ml) Mason jars. Enjoy garnished with additional fruit and fresh mint, if desired.

NOTE: There are many possible substitutions here. Use stevia in place of the honey, adjusting to your taste. Omit the oats and double the amount of chia seeds. Omit the coconut and increase the oats to 1/3 cup (27 g). Or use Yogurt in place of the Kefir.

VARIATIONS

CINNAMON APPLE: Omit the berries. Add 1 cup (125 g) peeled chopped apple and 1 teaspoon ground cinnamon.

PUMPKIN PIE: Omit the berries. Add 1 cup (245 g) pumpkin puree and 1 teaspoon pumpkin pie spice.

MAPLE WALNUT: Omit the berries and honey. Add 1/4 cup (30 g) chopped walnuts and 2 tablespoons (40 g) maple syrup.

◁ Copycat Creamy Coleslaw

YIELD: 6 (1 CUP, OR 70 G) SERVINGS

This delicious creamy coleslaw, a copycat recipe of your favorite fast-food slaw, is packed with a quadruple dose of fermented probiotics: Fermented Mayonnaise, Kefir, Fermented Ginger Orange Carrots, and raw apple cider vinegar.

1/2 cup (115 g) (See Fermented Mayonnaise)

1/4 cup (60 ml) (See Kefir)

1/3 cup (115 g) raw honey or 67 g sugar

Juice of 1/2 of a lemon

2 tablespoons (28 ml) raw apple cider vinegar

1 teaspoon onion powder

1 teaspoon sea salt

1/4 teaspoon ground black pepper

8 cups (560 g) shredded cabbage

1/4 cup (28 g) (See Fermented Ginger Orange Carrots)

Combine the mayonnaise, Kefir, honey, lemon juice, vinegar, onion powder, salt, and pepper in a bowl. Mix well.

In a large bowl, toss the shredded cabbage and Fermented Ginger Orange Carrots with the dressing. Cover and refrigerate for at least 30 minutes before serving to allow the flavors to combine.

Buffalo Chicken Lettuce Wraps

YIELD: 4 SERVINGS

This meal contains all the flavor of your beloved Buffalo chicken wings, wrapped up in lettuce and drizzled with a probiotic-rich, creamy dressing.

FOR THE DRESSING:

1/2 cup (115 g) (See Fermented Mayonnaise)

1/4 cup (60 ml) (See Kefir)

1/2 cup (60 g) crumbled blue or (75 g) feta cheese

1/2 teaspoon raw apple cider vinegar

1/4 teaspoon garlic powder

1/4 teaspoon onion powder

Sea salt and ground black pepper, to taste

FOR THE WRAPS:

4 tablespoons (55 g) butter, divided

2 boneless, skinless chicken breasts (about 8 ounces, or 225 g)

Pinch each of sea salt and ground black pepper

1/4 cup (60 ml) Buffalo-style hot sauce

1 head of butter lettuce or small leaf lettuce, leaves separated

3 celery stalks, thinly sliced

1/4 cup (28 g) (See Fermented Ginger Orange Carrots)

MAKE THE DRESSING: In a bowl, combine the Fermented Mayonnaise, Kefir, blue cheese, vinegar, garlic powder, onion powder, salt, and pepper. Mix well. Store the dressing in the refrigerator for up to 1 week.

MAKE THE WRAPS: In a skillet, heat 2 tablespoons (28 g) of the butter over medium-high heat. Lightly season the chicken breasts on either side with the salt and pepper. When the butter is hot (after 2 to 3 minutes), add the chicken. Cook until lightly browned and just done, 3 to 4 minutes on each side. Set aside to slightly cool.

When cool enough to handle, cut the chicken into bite-size cubes. Return to the skillet and cover with the hot sauce and remaining 2 tablespoons (28 g) butter. Over medium-low heat, bring to a low simmer and cook, stirring occasionally, for about 5 minutes.

Set a lettuce leaf on a plate, top with a bit of the chicken, celery, and carrots and then drizzle with the dressing. Roll it up like a tiny burrito and then repeat with remaining ingredients.

NOTE: As a fun alternative, serve the chicken, celery, Fermented Ginger Carrots, lettuce leaves, and dressing in separate bowls and assemble at the table.

◁ Fish Tacos with Creamy Cilantro Sauce

YIELD: 4 SERVINGS

Popularized in California, fish tacos are now available in many places. This recipe includes simple ingredients that are easy to find for a flavorful, zesty meal anytime.

FOR THE SAUCE:

1/4 cup (60 ml) (See Kefir)

2 tablespoons (28 g) (See Fermented Mayonnaise)

2 tablespoons (28 ml) freshly squeezed lemon juice

2 tablespoons (2 g) fresh cilantro, chopped

1/2 teaspoon ground cumin

Sea salt and ground black pepper, to taste

FOR THE TACOS:

1 pound (455 g) flaky white fish, such as mahi mahi, about 1 inch (2.5 cm) thick (skin on or off)

1/4 cup (56 g) coconut oil, melted

Juice of 1 lime

1 tablespoon (7 g) ground cumin

1 jalapeño, coarsely chopped

1/4 cup (4 g) chopped fresh cilantro leaves

8 corn or flour tortillas

Shredded lettuce

MAKE THE SAUCE: In a medium bowl, combine the Kefir, Fermented Mayonnaise, lemon juice, cilantro, cumin, salt, and pepper. Mix well. Store in the refrigerator for up to 1 week.

MAKE THE TACOS: Preheat a grill to medium-high. Place the fish in a medium dish. In a separate bowl, whisk together the oil, lime juice, cumin, jalapeño, and cilantro. Pour over the fish and let marinate for 15 to 20 minutes.

Lightly oil the grill grates, remove the fish from the marinade, and place onto the hot grill, flesh side down. Grill the fish for 4 minutes on the first side. Gently flip and cook for an additional 30 seconds to 1 minute or until the fish is nearly opaque and flakes apart easily. Let rest for 5 minutes and then flake the fish with a fork.

Place the tortillas on the grill and grill for 20 seconds. Divide the fish among the tortillas and garnish with shredded lettuce and the sauce. Serve immediately.

Orange Pops

YIELD: 6 TO 8 POPS

The flavor of a creamy, orange pop is a classic summer memory. Recreate the experience with this recipe that uses the perfect amount of orange flavor from freshly squeezed orange juice. This may be even better than the original frozen treat. Who says you can’t improve on a fond food memory?

1 cup (235 ml) freshly squeezed orange juice

1/2 cup (120 ml) heavy cream

1/2 cup (120 ml) (See Kefir)

3 tablespoons (60 g) raw honey

1/2 teaspoon vanilla extract

In a medium bowl, whisk together the orange juice, cream, Kefir, honey, and vanilla extract.

Pour the mixture into ice pop molds. Freeze for 4 to 6 hours, until frozen solid.

When you’re ready to serve, run some warm water along the pop molds to loosen the pops and serve immediately.

NOTE: For the ice pop molds that I recommend, see the resources.

Chocolate Probiotic Ice Cream

YIELD: 6 (1/2- CUP, OR 70 G) SERVINGS

Frozen sweets, such as this luscious chocolate ice cream, hide the tart flavor of the kefir but retain all of the health benefits of the probiotics, creating a nutritious treat.

2 cups (475 ml) heavy cream

1 cup (235 ml) whole milk

2/3 cup (67 g) sugar

1/2 cup (43 g) unsweetened cocoa powder

Pinch of sea salt

4 egg yolks

1 tablespoon (7 g) powdered gelatin

2 tablespoons (28 ml) vanilla extract

1 cup (235 ml) (See Kefir)

In a large saucepan over low heat, combine the cream, milk, sugar, cocoa powder, and salt and warm gently.

Meanwhile, in a medium bowl, beat the egg yolks with a whisk.

When the milk mixture is warm to the touch, add the gelatin, stirring until dissolved. Remove the saucepan from the heat.

Slowly and gradually, pour about half of the warm milk into the yolks, whisking constantly. Then add the entire egg mixture to the remaining warm milk in the saucepan and return the saucepan to low heat, continuously whisking.

Continue to stir the custard base until it thickens, about 5 minutes more. Remove from the heat and add the vanilla extract. Refrigerate the mixture for 6 hours or until completely chilled.

Combine the chilled mixture and Kefir using a blender or electric mixer until smooth.

Churn the mixture in an ice cream machine according to the manufacturer’s directions. Transfer to a container, cover with a lid or plastic wrap, and store in the freezer until ready to serve or for up to 1 month.

◁ Pineapple Kefir Sorbet

YIELD: 4 (1 CUP, OR 75 G) SERVINGS

This sorbet is low in calories and uses nutritious, freshly cut pineapple and probiotic-rich kefir. With two simple ingredients and a quick run through the blender, enjoy this refreshing treat on the hottest summer day, or even on a blustery cold one.

1 whole pineapple, peeled, cored, cubed, and frozen overnight

1 cup (235 ml) (See Kefir)

Place the frozen pineapple and Kefir in a food processor or high-powered blender. Blend until the consistency becomes creamy. You may have to stop several times and scrape down the sides of the bowl. Serve immediately.

NOTE: Put the mixture in a plastic bag with a corner cut off and squeeze out for a soft-serve ice cream look. Also, storage isn’t recommended for this sorbet, so enjoy it right away!