Creamos este Blog con la idea de compartir información que nos ayude a integrar nuestro cuerpo, mente, emociones y espíritu. Buscamos la unidad de todo nuestro ser para vivir esa vida plena a la que somos llamados. Nuestro objetivo es vivir el presente con todas nuestras capacidades, enfocados en nuestros objetivos, desarrollando nuestros talentos y dando a los demás lo mejor de nosotros. Aquí encontrarás pautas para ayudarte a desarrollar un programa de vida para tener bienestar y salud. Hacer ejercicio, practicar la meditación, oración con música, ejercicios espirituales y tener buena nutrición es el programa que estamos desarrollando cada semana en nuestras reuniones. Compartiremos nuestras experiencias, aprendizaje, testimonio y también algunas recetas saludables. PARTICIPA CON NOSOTROS!
Hacer los Ejercicios Espirituales de San Ignacio es encontrar a Dios en todas las cosas y en todo. Comenzamos esta Primer semana para descubrir los signos de su AMOR en nuestro diario vivir y a lo largo de nuestras vidas. Detente a meditar la lectura correspondiente y sigue contemplándola durante todo el día, por la noche anota en tu cuaderno cuantas cosas descubriste a través de ese mensaje en su Palabra. http://elcaminovictorioso.blogspot.com/se…/label/Semana%2001
Las mariposas monarca son conocidas por la increíble migración masiva que cada invierno lleva a millones de ejemplares a California y México. La monarca norteamericana es la única mariposa que realiza una travesía tan espectacular, con una distancia cercana a los 5.000 kilómetros. Estos insectos deben partir cada otoño antes de que llegue el frío, que acabar con ellos si se demoran demasiado.
Las mariposas monarca nacen en huevos, de los que eclosionan en forma de larva. A continuación se comen la cáscara del huevo y después se alimentan de las plantas del algodoncillo sobre las que nacieron. (Las mariposas monarca dependen de las plantas del algodoncillo, que constituyen prácticamente el único alimento de las larvas.)
Conforme engordan, las larvas se convierten en jugosas y coloridas orugas. Después crean una dura bolsa protectora que las rodea conforme entran en la fase de crisálida. De ah emergen en forma de adultos bellamente coloreados en negro, naranja y blanco. El colorido patrón de la mariposa monarca hace que sean fáciles de identificar; y precisamente de eso se trata. Su característico patrón avisa a los depredadores de que estos insectos son venenosos y saben fatal.
Las mariposas que emergen de las crisálidas a finales de verano y principios de otoño son diferentes de las que lo hacen durante los das ms largos y cálidos del verano. Estas mariposas monarca nacen para volar, y saben por el cambio en el clima que deben prepararse para su prolongada travesía.
Solo las mariposas monarca nacidas a finales de verano o principios de otoño realizan la migración, y harán un único viaje de ida y vuelta. Para cuando comience la migración invernal del a siguiente, varias generaciones de verano habrán vivido y muerto, y serán los tataranietos de los migradores del año pasado los que realicen el viaje. Sin embargo, de algún modo las nuevas generaciones conocen el camino. Siguen las mismas rutas que sus ancestros y en ocasiones incluso vuelven al mismo árbol.
Muchos científicos están preocupados por la población oriental de mariposas monarca, que pasan el verano al este de las Montañas Rocosas. Este grupo cada vez es ms reducido, y su supervivencia puede verse amenazada por diversos desastres naturales en sus hábitats invernales mexicanos, así como por la menor superficie de plantas del algodoncillo en su hogar estival.
LES RECOMIENDO ESTA MARAVILLOSA PELICULA!
Basada en una historia real, "El Vuelo de las Monarcas en 3D" muestra la determinación y perseveración del Dr. Fred Urquhart, quien pasó 40 años de su vida investigando el misterioso lugar hacia donde se dirigían las mariposas monarca cada invierno. Al mismo tiempo, y gracias a la tecnología inmersiva de la tercera dimensión, los visitantes conocerán la historia de Dana, una intrépida mariposa monarca que vive constantes amenazas a lo largo de su migración desde Canadá, hasta los bosques mexicanos. El Dr. Urqhart y su esposa Norah enfrentaron muchos desafíos para cumplir su sueño y conocer el destino de estos insectos; pasaron años probando diversas maneras de etiquetar mariposas y rastrear sus recorridos. Contaron con el apoyo de 3 mil "ciudadanos científicos" que buscaron durante décadas mariposas a lo largo de Norteamérica. En 1975, encontraron millones de mariposas monarca en los bosques situados entre el Estado de México y Michoacán.
PELICULA EL VUELO DE LAS MARIPOSAS
(Español Dura 44min)
The Flight of the Butterflies
Mensaje del ex-Presidente de Mexico Felipe Calderon
REPORTAJE DEL SANTUARIO DE MONARCAS EN MICHOACAN MEXICO
La Mariposa Monarca es una de las especies más populares en nuestro país gracias a las visitas anuales que realiza a los santuarios de Michoacán, sin embargo también es cierto que se trata de un ser tan complejo que son verdaderamente pocos los que pueden presumir el conocerlo a fondo.
Video completo del reportaje sobre la Mariposa Monarca (Animal Planet- Ingles)
the incredible story of the Monarch Butterfly
Four wings and a prayer
OTRO REPORTAJE INCREIBLE!!!
En camera lenta todo el proceso de transformacion (Ingles)
Admira la extraordinaria fotografia en este reportaje!
LA MARIPOSA MONARCA ESTA EN PELIGRO DE EXTINCION!!
A tan solo 40 años de uno de los descubrimientos más fabulosos de la historia: los sitios de hibernación de la mariposa Monarca, sus poblaciones han disminuido drásticamente.
Durante la década pasada las poblaciones demariposa Monarca han disminuido drásticamente en Norte América hasta llegar en 2013 a la menor población en toda la década. Esta disminución refleja eldeterioro en la calidad del ambientede vastas áreas del continente y tienegraves consecuencias ecológicas y económicas. Debido a su complejo fenómeno migratorio, la recuperación de las mariposas Monarca y de la calidad ambiental de Norte América es laresponsabilidadde todos los ciudadanos deCanadá, Estados Unidos y México. PARTICIPA EN SU CONSERVACION http://www.soymonarca.mx/
*Ejercita tu MENTE con el aprendizaje, el trabajo y meditando 10 min al día *Ejercita tus EMOCIONES discerniendo tus sentimientos
*Ejercita tu ESPIRITU orando con la Biblia y alabando a Dios con tu vida. Unifica tu cuerpo, mente, emociones y espíritu con los Ejercicios espirituales de San Ignacio!
Les recomiendo este Ejercicio de la primer semana para después de meditar y hacer oración ya que es con la gracia del Espíritu Santo que podemos vernos tal cual somos en la transparencia de la verdad que El nos revela.
Durante el día puedes tener en mente cada pregunta ir anotando conforme te vayan surgiendo las respuestas. Este examen te ayudará a tener un mapa sobre ti mismo y recordarte quien eres, tu verdadera esencia.Ojalá lo puedas completar esta semana!
TE invito a que practiques meditar diez minutos al día
Estamos comenzando esta semana nuestro recorrido hacia grandes descubrimientos, te propongo que en un cuaderno escribas este TEST y lo vayas respondiendo cada día después de haber meditado 10 minutos
Algunas de las bacterias presentes en la flora intestinal tienen un efecto positivo para la salud y para la vida en general: por ese motivo, los científicos las han bautizado como “probióticas” (beneficiosas para la vida). Estimulan el sistema inmunitario, reducen las alergias y alivian la inflamación del intestino. También impiden la producción de toxinas susceptibles de sobrecargar el hígado, mejoran el tránsito intestinal, disminuyen las flatulencias y previenen los trastornos digestivos (estreñimiento o diarrea). Para que realmente merezcan llamarse probióticos, es necesario demostrar sus efectos científicamente.
Pero existen otras especies oportunistas o patógenas, susceptibles de originar problemas de salud de todo tipo, entre ellos alergias, micosis y hasta alguna enfermedad.
Entre las micosis, la candidiasis provocada por la Candida albicans es alarmante, puesto que la proliferación de este germen en el organismo provoca una alteración del sistema inmunitario que puede abrir la puerta a otras enfermedades, como el cáncer.
El reto es el siguiente: tenemos que favorecer la proliferación de bacterias beneficiosas mediante la implantación de especies favorecedoras de bacterias saludables y el uso del “abono” adecuado. Y, al mismo tiempo, debemos impedir que se desarrollen las especies patógenas, origen de enfermedades.
Les recomiendo este articulo del neurocirujano Dr. David Perlmutter( en ingles) la información científica mas valiosa me parece que es la correlación de la salud mental con la flora bacteriana del sistema digestivo! Las bacterias que habitan en nuestros intestinos determinan nuestra salud física actual y por ende la calidad de vida que tendremos en la vejez. Hippocrates decía que del sistema digestivo surgen todas las enfermedades y hoy la ciencia esta muy cerca de asegurar esa premisa.
LOS PROBIOTICOS:
-Ayudan a la digestión y absorción de nutrientes
-Soportan las funciones del sistema inmune y de limpieza del organismo
-Producen enzimas y sustancias que ayudan la biología y química del cerebro, incluyendo vitaminas y neurotrasmisores.
-Ayudan a reducir los efectos dañinos del estrés en el sistema endocrino
Table of Contents: About the Author...................................................................pg.3
Introduction..........................................................................pg.3
-What is Kefir?
-Where did it come from?
-What can it do? (Potential health benefits)
Instructions: An in depth guide...................................................pg.7
Tips, Tricks, & FAQ's...............................................................pg.11
Recipes:................................................................................pg.17
Conclusion: So now what?..........................................................................pg.29
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About the Author:
So you are probably asking yourself what does this guy know about Kefir? Doesn't he run a
tea business? And the answer to that is yes but having the tea business played an important
role in my discovery of Kefir. Our mission statement at Fusion Teas is this: To share our
passion of tea and herbal tea and do our part in promoting a healthier society through tea.
Naturally I have always been a health minded person and I came across kombucha, which is
a fermented probiotic tea beverage much like kefir. I had always read what a healthy
digestive system was supposed to be but never actually had one. I didn't have a digestive
disease like crohns or ibs but knew that my digestive system was far from optimal. I began
researching about what kombucha was and how it was made. I read and learned about the
health benefits. I even spoke to a few customers about their experience with it and how it
helped them and their health. It seemed perfect, I owned a tea business; I could easily and
cost effectively make it. Then, while researching it, I stumbled across kefir and immediately
was fascinated. I compared the two. I read everything I could find and what I found was that
milk kefir was by far the most beneficial fermented probiotic beverage you could consume. I
had always liked dairy products like yogurt, sour cream, cheese, etc. so I couldn't wait to give
it a try. I most likely purchased my grains the same way you have and the rest is history. I tell
you all of this so that you can relate. I do not have a doctorate or a fancy education. I am just a
small business owner with experience. All of the tips, tricks and pointers I give in this eBook
are from my own trial and error and experience. Kefir isn't hard to do, so do not feel
discourage. It's actually one of the simplest culturing processes in fermenting foods,
especially in the dairy category. There are just a few nuances that will help you along the way
and set you up for success.
Introduction:
What are Kefir Grains?
So what are Kefir Grains anyway? Well the short answer is they are made up of good bacteria
and yeast. To understand what kefir is we must first understand the grains used to make kefir
from the milk. According to Real Food Fermentation by Alex Lewin, ‘Kefir grains are
combinations of yeasts and bacteria living on a substrate made up of a variety of dairy
components.’ These live kefir grains look a little bit like cauliflower but can also come in
many different shapes. Despite the name, Kefir grains are not actually a grain like wheat or
rice. They have a somewhat rubbery gelatinous texture. Kefir grains cannot be made or
manufactured. No other milk culture forms grains so it is very unique.
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Where did they originate?
Kefir originated in the Caucasus Mountains more than 2000 years ago and were considered a
gift from God. Traditionally, Kefir was made by mixing Kefir grains with fresh, raw, cow or
goat milk which was then left in goatskin leather bags to ferment. It was customary to leave
the bag outside the door and let anyone entering, kick or shake the bag. This assisted the
culture process. Since then, kefir has been passed down from generation to generation.
What is Milk Kefir?
To understand how milk is transformed into Kefir it is beneficial to understand the culturing
(or fermenting) process. When fermenting anything you are adding bacteria and or yeast to a
substance. In many milk products the bacteria added is a form of lactic acid. The bacteria then
consumes the sugar in the substance and in turn the bacteria grows and reproduces. Yeast is a
microscopic fungus that reproduce by budding, and are capable of converting sugar into
alcohol and carbon dioxide. The fermentation process increases the shelf-life of the product,
while enhancing the taste and improving the digestibility.
Now that we understand how fermenting is done we can specifically talk about what is
happening when culturing milk into Kefir. As stated earlier, kefir grains are made up of good
bacteria and yeast living in a symbiotic relationship held together in a rubbery gelatinous
texture. When these are added to animal milk the bacteria and yeast begin to consume the
lactose (milk sugar). You need to remember that kefir grains are active and alive. The lactose
acts as food to them. As they consume the lactose they begin to grow and reproduce. This
process begins to break down the milk so it is easier to digest. As the yeast assists the bacteria
it releases carbon dioxide giving the milk an effervescent characteristic. This process should
take anywhere from 12-24 hours. The ending result is a refreshing near lactose free milk kefir
with an abundance of beneficial bacteria. The milk thickens somewhat during the process as
the lactose is consumed. It should be creamy, like a drinkable yogurt and the higher the fat
content of the milk the creamier it will be. After straining the kefir grains out to start the
process over again with fresh milk the Kefir can be consumed plain right away or chilled in
the fridge or added to any number of items in cooking or making a smoothie.
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What are the Health Benefits?
Chances are the reason you are here is that someone told you about kefir and some of the
wonderful health benefits associated with it. You may have even saw some in your local
grocery store and wondered about what it was. Well, it is true, Kefir has many reputed health
benefits. In my opinion homemade kefir is one of the healthiest things we can add to our diet.
It truly is a miracle at what it can do and how it can potentially change your life.
At the core of our health is our digestive system. If we do not have an optimum digestive
system we are more prone to a whole host of sickness and disease. 80% of our immune
system resides in the wall of the intestines. Gut flora plays a key role in absorbing vital
nutrients as well. Today’s food is becoming more and more nutrient deficient. So we turn to
vitamins for the nutrients we lack but if your gut is working overtime and under attack with
stress we can lose or bypass all the nutrients we want to absorb. You might as well cut out the
middle man and flush your vitamins down the toilet.
Kefir can be the strongest natural remedy against any allergy, particularly food sensitivities.
Most food sensitivities are caused because the body has a hard time or does not know how to
digest a certain food. Kefir aids in breaking down food so it is much easier to digest and
doesn’t cause the body to freak out. It is a natural antibiotic without side effects. Bad bacteria
simply cannot exist in the type of environment kefir creates. If you ever do need to take
antibiotics, kefir helps your body get back into balance. Many that take antibiotics never
actually get back the vital gut flora which can cause a candida over growth.
Kefir can help control acid reflux and heartburn. It can also help control or even lower LDL
cholesterol. By aiding in digesting food and sugars it helps to create harmony in the body and
lessen inflammation in the blood stream, thus helping the cholesterol to flow freely and not
attach itself to the artery lining.
Kefir reduces sugar cravings. The bacteria consumes sugar and balances the candida in your
gut. Candida feasts on sugar and if there is no sugar to feast on the over growth of candida
ceases to exist and can therefore reduce the cravings of sugar and carbs.
Consumption of 1-2 cups of kefir daily can correct high blood pressure usually within 3
months. It has been shown that friendly bacteria can actually produce B vitamins in the gut
which can lead to higher energy. Calcium and other essential nutrients found in milk are fully
absorbed and provide better bio-availability. Any disease of the gut or colon can be benefited
by drinking kefir on a regular basis. Here is a list of other health benefits kefir can assist in.
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Eliminate cravings for unhealthy foods
Promotes faster healing from wounds, illness, etc.
Benefits people who have sleep disorders, depression and ADHD
Contains essential amino acids which helps body maintenance and healing
The proteins found in kefir makes it easily digestible, and therefore easily utilized by
the body
Tryptophan is abundant in kefir and promotes relaxing effects on the nervous system
Kefir also contains a large amount of phosphorus which helps the body utilize carbs,
fats and proteins
Rich in vitamins B12, B1 and vitamin K, kefir is also a good source of biotin (a B
vitamin that aids the body’s absorption of other B vitamins like folic acid, B12 and
pantothenic acid
The B vitamins leads to benefits such as kidney regulation, liver and nervous system
function and also helps to relieve skin disorders, boost energy and promote longevity
Kefir treats liver disease, gallbladder, kidney stones, irritable bowel syndrome, gastritis,
pancreatitis, ulcers, colon cancer, candida, hypertension, psoriasis, eczema, inflammatory
diseases, heart disease, lung infections, acne, parodontosis, diarrhea, constipation, sleeping
disorders, depression, attention deficit hyperactivity disorder, yeast infection, arthritis, colitis,
gout, rheumatism, stomach disorders, stomach cramps, chronic intestine infections, liver
infections, asthma, bronchitis, sclerosis, anemia, hepatitis, and leaky gut syndrome.
Kefir dissolves gall bladder stones, cleans the gastrointestinal tract, stops growth of cancer
cells, reduces the size of tumors, reverses calcination of blood vessels, cleans blood vessels,
boosts energy, normalizes metabolism, nourishes hair, lowers blood sugar, lowers blood lipid
(fat) levels, promotes healthy bowel movement, has anti-stress properties, eliminates vaginal
odors, cures wrinkles, cures migraines, detoxifies the body, prevents metastasis, and cures
bad morning breath.
Sounds like it’s too good to true right? Well, here is my simple explanation to all these
proposed health benefits. Our bodies are an amazing masterpiece. It has been designed to
heal itself and in the right environment it has the ability to protect itself from everything. The
problem in today’s world is we are over working our bodies. We are constantly throwing free
radicals and toxins that create oxidative stress at it. The most over worked area in our body is
our digestive system. Like I said in the beginning, “good health begins in the gut.” If we can
lessen the load on the digestive system and stop stressing it out so much our bodies can then
begin to work and heal other areas in the body. Makes perfect sense right? So when someone
claims that kefir has helped them heal quicker from wounds or cleared up their skin it no
longer seems too absurd. Helping one area in the body can indirectly help another in the
body. So drink up and spread the word!
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Instructions: So how do I make it?
Many of you have experience with Kefir and culturing but some of you may not. These
instructions are for everyone, whether it is your first time or consider yourself an expert. Who
knows, you may learn a tip or two. Making Kefir and caring for the grains is not hard but
there are a few things you need to make sure you do or do not do in the best interest of the
grains. I will not only go over the steps but also the why. Knowing the why will help you
understand and make sense of it all, which may prevent you from overlooking the step or
precaution. Keep in mind, these instructions and tips are from my years of experience. I do
not proclaim to be all knowing. I just want you to start off on the right foot.
Culturing milk with kefir grains and keeping the grains happy is not hard. All the grains
need is lactose (milk sugar) and they will live and multiply forever. What I find people have
difficulty with is fine tuning the process to meet their expectations or liking. I am going to
offer two sets of instructions. The first will be simple and straight forward. Mainly the rules
that must be adhered to. The second set of instructions will be more in depth with reasoning.
These instructions will hopefully teach you how to make great tasting kefir with a smooth
creamy consistency.
Here are some important precautions.
ALWAYS USE ONLY CLEAN AND CLEAR PLASTIC OR GLASS CONTAINERS,
CLEAN PLASTIC OR WOODEN SPOONS AND CLEAN PLASTIC STRAINERS!
ALWAYS KEEP ALL THE UTENSILS CLEAN & DRY THEM WELL.
NEVER LET THE GRAINS COME IN CONTACT WITH CHLORINATED WATER!
NEVER SUBJECT THE GRAINS TO COLD BELLOW FREZZING UNLESS PROPERLY
STORING THEM.
NEVER SUBJECT THE GRAINS TO HEAT ABOVE 100 DEGREES!
NEVER LET THE GRAINS GET IN CONTACT WITH METAL UNLESS IT IS
STAINLESS STEAL!
NEVER LET THE GRAINS IN DIRECT SUNLIGHT!
>>>>> NOT FOLLOWING THE ABOVE MAY HARM THE GRAINS! <<<<<
Now for the simple instructions.
When you receive your batch simply put them in a jar and cover them with about a cup of
milk. Let them soak in the milk for about 12-24 hours, shaking or stirring at the half way
point. Then strain the kefir grains out, discard the milk, and give them a fresh cup of milk.
This time let them sit for 24 hours, again stirring or shaking the jar at the half way point. At
the end of the 24 hours check to see if the milk has been cultured. This batch may be OK to
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consume but may or may not be to your liking just yet. Just use common sense before
consuming. As the grains grow and get stronger, you will need to add more milk or take
some grains away. Depending on their strength and season you are in will determine the
ratio of grains to milk. Start with one cup of milk and adjust from there. As long as you feed
them lactose they will be happy campers.
Comprehensive Kefir Instructions
There are a few tools that are necessary for you to give the best environment to the grains and
to produce great tasting kefir. You may already have these in your kitchen. If not your local
grocery store or market may have them. It is up to you if you would like to modify the list as
long as you are abiding by the above precautions. This is what I use and what most others
use.
What you will need
1. A Good Strainer: I like to use a fine plastic or nylon mesh strainer. Stainless steel will
work but other metals should be avoided. Other metals can mess with the balance of
the bacteria and yeast. I prefer a fine plastic or nylon mesh over a stainless steel one
because sometimes you need to break up the curds and push them through the
strainer with a plastic or wooden spoon. Doing this with a stainless steel strainer can
be a little rough on the kefir grains.
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A Glass Mason Jar: This way you can see through the glass and have a visual on what
is going on inside. A plastic vessel is also permitted as long as you can see through it.
It’s just easier to see when the culturing is complete.
A Breathable Top: Many people like to use a coffee filter and a rubber band. When
fermenting anything, gas is released and it needs to escape. If it does not have
anywhere to escape it can pop, however with milk kefir it is not likely. I like to use a
plastic mason jar lid. I just do not tighten the lid. You can purchase plastic mason lids
at your local store or of course online. I never use the lids that come with the jar. They
are some kind of metal and can rust.
Regular Pasteurized Whole Milk: This is specifically for the reviving period. You may
use other milks later down the road but for the first couple of batches I have found that
pasteurized whole milk works best and maximizes the kefir grains strength. This is not
a hard rule but a best practice for reviving the grains. If all you have is raw milk that is
OK. This is simply a recommendation to start.
A Large Bowl With Easy Pouring. It’s always easier when you have an easy transfer
method. This helps to avoid messy spills. Remember we want to create an easy routine
that you can implement. The easier it is the more likely you will continue to do it.
Detailed Steps With Visual Aids!
1. When you receive your package carefully cut the pouch open and pour the entire contents into
the mason jar.
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Pour enough of the regular pasteurized whole milk to cover
them. No more than a cup worth. Whole milk is what they
are accustomed to. It has plenty of lactose (milk sugar) which
is what they will consume to gain their strength. Raw milk is
not recommended, but isn’t forbidden, during this time. Raw
milk already has friendly bacteria and can compete with the
grains for the lactose while reactivating. Plus, the first few
batches may not turn out the best so we do not want to waste
the good expensive raw milk during this time. After the
grains have regained their strength then you may use any
other milk that contains lactose you like.
Let the grains sit in the cup of milk for 12-24hrs. If you can, stir the milk once or twice
during this period. This helps to redistribute the lactose. If you do not have the ability
to stir during this time it is OK, it just may take a little longer to activate. Pictured on
the right you can see that I have the lid on but that it isn’t tightened. There is no worry
about the top blowing off but it is good to get into the habit and let the gas escape.
When step 3 is finished strain the kefir from the grains
and start the process over. It typically takes 1-3 days of
doing this to get a good consistency with the kefir and
to get the grains back to normal strength. The picture to
the right is what the grains looked like while straining
them after the first 24 hours. As you can see kefir curds
are starting to form around them. This is a very good
thing and you know your grains are on their way to
gaining there strength back.
When the grains have gained their strength back
(usually within a week’s time) you will be able to make 2 – 6 cups of kefir a day
depending on your ferment time and preference. Culturing kefir is a matter of balance.
Depending on the strength and activity of the grains, and temperature, a ratio between
1/8 and 1/50 or more can be used. Meaning 1 part grains to 8-50 parts milk. I know that
is a big range, so play around with it. Regardless of the amount of kefir grains you
purchased the same applies. I would start with one cup. As you reactivate them and as
they grow and gain strength adjust from there. If you ordered more than 1TBS just
keep in mind you may have to adjust the milk quicker. If your kefir is separating with
the curds on top and the clear whey on the bottom before the 24hr mark then you need
to add more milk. If all of the milk has not cultured by the 24hr mark then you need
use less milk.
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Tips, Tricks & FAQ’s
I use whole milk. You may use others like 2% but I recommend whole milk. Whole milk will
give you a much creamier consistency and is loaded with nutrients for you and the grains.
You don’t need to worry about the higher fat content. Kefir is already broken down and very
easy to digest. When the grains start to get stronger, curds will start to form very quickly and
this is perfectly natural. Before straining your kefir you can give it a vigorous stir. This will
help to break up the curds. When straining the kefir you can also work your spoon around
the nylon strainer giving the fresh kefir a homogenizing effect. After straining you can place it
in the fridge to further thicken it up.
The following are a list of questions I have received in the past. This list seems to grow on a
daily basis but I will include the most common questions and answer them to the best of my
ability. Hopefully I will answer some of your own questions.
Taking a break:
There are many reasons you may want to take a break or maybe you are going out of
town. The easiest way to take a short break is to put the grains in a fair amount of milk and
store them in the refrigerator. When the temperature drops the grains begin to slow down.
The result is they consume the lactose at a much slower rate. I would only store them in the
fridge for about a week and make sure you give them plenty of milk. I have also been able to
store them in spring water in the fridge for a month or so. You would want to rinse and clean
them off then soak them in spring water. A mason jar works great. Screw the plastic lid on
and keep them in the fridge until you are ready to use them again. Another way to store them
is to dry and freeze them. Not my recommendation but it is possible. You need to rinse them
and dry them on a towel. Then you can put them in a freezer bag and add some powdered
milk to them. From what I have read they can be stored in the fridge for a year or more. Also
when reviving them this can take a while. I would much rather just order some more than to
go through the hassle but to each his own.
Using Other Milks:
There are a few guidelines as in best practices. There is only one hard rule, the Kefir
Grains need lactose to survive as long as you give them lactose they will be happy. Milk Kefir
Grains survive on lactose (milk sugar). They can consume other sugars but they need lactose
to survive. If you would like to use coconut milk or almond milk you can as long as you
transfer them back to cows or goats milk every few batches. The best coconut milk to get is in
the can. Most coconut milks in the carton are too processed. I would also stay away from Soy
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Milk. As far as cow’s milk you may use any kind you like. I would stay away from non-fat. It
certainly won’t hurt the grains but the consistency or thickness will not be great. I would also
stay away from Organic milk unless you can find one that is not Ultra-Pasteurized. I like to
refer to Ultra-Pasteurized milk as Ultra-Dead. Most grocery stores do not sell Organic milk as
quickly so they prefer to Ultra-Pasteurize it so it will last longer on the shelf. Raw milk is
certainly one of the best to use. It has naturally good bacteria in it already so if you have
access to raw milk and you can afford it, it’s a very good choice.
Tip: When transitioning to other milks it may take a couple batches for the grains to get
acclimated to their new environment. So patience is the key.
How can I tell if my grains are dead?
The key indicator is this. During step 3 of the reactivation and the 24hr culturing
process is complete, when you strain the kefir from the grains there should be thicker milk or
curds that is sticking to them. This is a good sign. On the other hand when you go to strain
the milk off and the milk just runs through and your grains are completely clean then this is
cause for concern. If this is still happening after the third batch then you can be sure that they
have gone to kefir heaven. Here are some photos to illustrate.
“Alive Grains” “Dead Grains”
I have personally revived grains that have spent over three weeks in the postal system.
Patience is important. All you need to see is this clue that something is going on with them.
Another way to tell if your grains are doing anything is to see if the milk has changed at all at
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the end of the 24hr culturing process. If there is any change to the milk visually then they are
working. If you were to put a jar of milk on the counter for 2 days straight the milk would not
visually be any different. It may smell a little but other than that it will have the same look
and consistency. I have personally done this experiment to see a comparison.
My kefir is not very thick. What can I do?
As I have said, kefir is a matter of balance.
What is usually the problem is your ratio. What
naturally happens during the culturing process is
the curds start to form on the top and the whey be-
gins to make its way to the bottom. What you do
not want to happen is complete separation before
the 24hr mark. The picture to the right is an exam-
ple of this separation, or milk that has been over
cultured. Think of curds and whey somewhat like
oil and water. They just can't be mixed back to-
gether once the separation has occurred and the
kefir will be chunky, grainy and appear to be thin.
It is also hard to strain the curds off of the grains.
So if you are getting separation before the 24hr
mark you either need to add more milk or take
some grains away. If your milk is not completely
cultured before the 24hr mark you need to use less
milk. Tip: Before you begin to strain the kefir off the grains give it a vigorous stir. This will help to
break up the curds and will be easier to strain. Using a good fine plastic or nylon mesh
strainer also helps to break up the curds as you work your spoon around. This creates a ho-
mogenizing effect. Chilling your kefir will also help to thicken it up. Keep in mind though it
will never be as thick as yogurt. More like a drinkable yogurt. If your kefir does separate just
shake it up. This is a natural thing. Shaking it up before consuming or making a smoothie is
all you need to do. Using whole milk is best to achieve creamy kefir. You can potentially cul-
ture a quart of milk with just a teaspoon of grains. If you are getting complete separation be-
fore 24hrs try doubling the milk. Try culturing the milk for two days, you may get the results
that you desire. Just make sure however long you culture your milk that it does not separate
before you decide to strain or you will not get the thick consistency you desire.
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How long will my kefir be good for?
In my personal experience I have kept my kefir up to two weeks in the fridge. I have
only done it for two weeks, but I have read from multiple sources that it can last for much
longer. It simply cannot go bad. Harmful bacteria cannot exist in that type of environment.
Use your own discretion.
Yeast and Sourness:
Everyone has their own preferences when it comes to culturing. That is the beauty of it. You
can make it exactly how you desire. When using a small amount of grains to milk the kefir will be tart
and have a clean sourness. When you use a large amount of grains to milk your ferment will be
shorter and may be milder, but the yeast will be stronger as well. Most people like to have a balance
between the two. Friendly bacteria need more time to multiply. So I recommend fermenting the full 24
hrs. However, this is entirely up to you. The only thing I want to stress is to avoid repeated over
culturing. Don’t stress if it happens every once in a while but you will see a change with repeated
offense. When over culturing, the kefir becomes more acidic and this isn’t optimal for the grains and
certain microbes can be harmed. When this happens the yeast can become too strong and produce an
undesirable kefir. Many do not like the presents of the yeast but it’s part of what makes up kefir
grains. What you can do is chill the finished kefir in the fridge for an additional day. The yeast will
dissipate and the kefir will be more pleasant. Even though making kefir is a very simple process, there
is also an art to it. Be patient, enjoy the process, and have fun learning how to make the type of kefir
you enjoy.
All of a sudden my kefir isn't turning out as it has in the past. What can I do?
Sometimes the curds that stick to the grains and or the whey can become too acidic and
disrupt the culturing process. A simple wash may be in order. Take a clean bowl and pour in
some fresh filtered water. Never use tap water! Then dump your grains in the bowl and
swish them around to clean them. You may even need to gently rub them with your fingers
to get any leftover milk crust that can sometimes build up on them. Strain the water off and
start the culturing process again. It's that simple. This does not need to be done frequently
though. In fact I would only do this as a last resort. It is beneficial for the grains not be
washed every time so that some residual kefir is transferred to the new batch of milk. This
helps to jump start the new batch and helps with the production of kefiran.
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What is a second fermentation?
After straining off your grains from the initial fermentation you can simply leave your
cultured kefir on the counter for an additional day or two. The friendly bacteria will continue
to grow and complete separation will occur with the whey on the bottom and the curds on
top. Many people like to eat the curds right off the top with a spoon. It’s completely up to
you. The longer you let it ferment the more bacteria it will contain and the less lactose will be
present.
Shapes and sizes:
Kefir grains come in many different shapes and sizes. The most common are small cauli-
flower looking gelatinous balls but as they grow they can become all sorts of shapes and
sizes. They can be stringy or flat even. As the seasons change and the temperature changes so
do the grains. I have seen flat kefir grains over a foot in length. So don’t be alarmed. It is all
natural.
Slime, Slime and More Slime:
Slimy kefir grains is a very good thing. The slime is actually called kefiran. It is the
friendly bacteria thriving. However if they do not appear to be very slimy it is very easy to
correct the balance. Double the amount of milk you are using and let it ferment a little longer.
This will allow the friendly bacteria to build up. Using raw milk will also help as it already
has the friendly bacteria already in it. The longer you ferment the more alcohol will be pre-
sent as well. Don’t be alarmed, kefir only has at about 2% or less. What is important though is
the kefir grains need the alcohol to produce more kefiran, and the best temperature to pro-
duce more kefiran is 76 degrees.
The bubbly:
When fermenting anything you are producing CO2 which needs to be released. That is
the reason it is advisable to not tighten a lid when fermenting the milk. For the initial ferment
that is definitely what I recommend, but after straining and placing in the fridge I like to
tighten the lid. As the kefir continues to ferment, the CO2 that cannot be released creates a
slightly effervescent effect that I and many others enjoy.
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How much should I take or consume?
Everyone's body and situation is different but I recommend in the beginning to drink it
every day. In the morning and at night if possible, for a week, or two weeks if you can. One to
two cups is fine. This will help the cleaning process and help the good bacteria to begin to
colonize in your system. Then, 2 to 3 times a week should be sufficient. But consuming it
every day is optimal.
Can I drink too much?
Generally no, but again our bodies are all different so it may be different for one per-
son than another. One of our rules that we live by is "Everything in moderation"
What can I do with my extra grains?
I suggest eating them or throwing them in your smoothie. They are very beneficial for
you. You can also give them to your pets or friends and family.
How fast do they grow?
The perfect environment for them is room temperature or about 70-77 degrees and in
whole milk. This will maximize their growth and the amount will double every 10 days or so.
There are many variables that can play into their growth so don’t be alarmed if they take
longer.
Floating Grains:
It is very natural for the grains to float. Remember they are giving off CO2 and many
times air pockets form around them before releasing the gas. Some stay at the bottom as well.
It just all depends. Just think of the ones that are floating as over achievers.
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Ingredients:
Simple Kefir Recipes
Thickened Kefir Cream
Milk Kefir White cotton, linen, or silk cloth with a tight weave
Pour the Milk Kefir into the tight weave towel. Avoid a cheesecloth. They are not woven tight
enough. Hang above a bowl or jar and allow the whey to drain off for 2-4 hours depending
on the thickness desired (generally the consistency of yogurt or sour cream).
Kefir Cheese
Ingredients:
Milk Kefir White cotton, linen, or silk cloth with a tight weave
Fresh or Dried Herbs (optional)
Pour the Milk Kefir into the cheesecloth or tight weave towel. Hang above a bowl or jar and allow the
whey to drain off.
Soft Spreadable Cheese: Drain for 6-12 hours depending on the consistency desired. Herbed Kefir Cheese: Combine the herbs and soft cheese. Serve as a cream cheese spread on crackers,
bread, etc. Kefir Cream Cheese: Drain for 12+ hours depending on the consistency desired.
Hard Cheese: Drain for 12+ hours then wrap the cheese in the cheese cloth and place in a colander.
Weight the cheese down to press out more whey. Use a plate with canned food as weights. Start with
minimal weight increasing the amount of weight every few hours until the cheese stops dripping.
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Ingredients:
Kefir Cream
Kefir Whey
Using the above method collect the whey from the bottom of the bowl or jar. You can drain for up to
24 hours. The longer the draining period the more whey it will produce and the thicker the kefir will
become. Use the resulting kefir in place of yogurt, spreadable cheese or cream cheese in recipes de-
pending on the finished consistency.
Kefir Whey can also be used for soaking grains or when culturing vegetables (e.g. sauerkraut, pickles,
etc.) or making lacto-fermented condiments and salad dressings.
Kefir Sour Cream
Make Kefir Cream with Heavy Whipping Cream. Great probiotic substitute for Crème Fraiche or
conventional Sour Cream.
Kefir Butter
Remove the cream from the fridge and allow it to come to room temperature. If using a Kitchen Aid
Mixer, place the bowl in the freezer for 10-15 minutes prior to making butter. Place the cream in the
bowl and turn the mixer on as high as you can without splattering the cream. Watch the mixture care-
fully. Within a minute or two, the cream will have thickened a bit and you should be able to increase
the mixer speed. Continue to watch the cream carefully as a cold bowl and room-temperature cream
should set to butter quickly. Once this happens, it’s very easy to spray the remaining liquid (tradi-
tional buttermilk) all over the kitchen so be sure to turn the mixer down when needed. Once chunks
of butter form, slow the mixture down to allow the chunks to come together.
If making butter by hand, simply pour the pint of cream into a quart size jar with a lid. Shake the
cream vigorously until small balls of butter form. Then slow down the shaking so the balls of butter
can clump together.
Remove the butter to a small bowl (or just your hands). Wash the butter with filtered water, pressing
out any remaining buttermilk with a spoon. When the water runs clear, the butter should be free of
buttermilk. This portion of the process is very important as leaving buttermilk in the butter will cause
the butter to spoil quickly.
Salt the butter if desired. You can also add herbs if desired.
Add the butter to a plastic container or wax paper. Store in the fridge or on the counter (butter will
spoil at room temp within a few days so use it quickly).
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1 tablespoon Grape Juice Concentrate or 1⁄4 cup Grape Juice
1 cup Kefir Dash of Vanilla Extract (optional) Sweetener if desired
Blend together serve cold.
Sweet Kefir Milk
Ingredients:
1 cup Milk Kefir
Sweetener of your choice (Sugar, Raw Honey or Agave, Maple Syrup) I like Maple Syrup the
Add the Milk Kefir Grains to the coconut milk and allow the milk to culture for 12-36 hours until the
desired consistency and taste is achieved. Remove the kefir grains and place the kefir grains in fresh
milk. Milk Kefir Grains can be used repeatedly in coconut milk but should be returned to cow or goat
milk occasionally to revitalize them.
Chocolate or Vanilla Kefir
Ingredients:
1 cup Kefir 1⁄4 tsp Vanilla Extract or 1 tbsp. Chocolate Syrup
If using Vanilla Extract sweetener may be desired
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Ingredients:
1⁄4 cup Liquid Chai
3⁄4 cup Kefir Sweetener if desired
Blend together and serve over ice.
Ingredients:
Chai Kefir
Banana Kefir Smoothie
1 cup Kefir 1 Banana 1 tsp Vanilla Sweetener (Honey or Agave Works Best)
Add ingredients to a blender and process until smooth. Serve chilled or at room temperature. Makes
one serving.
Apple Compote Kefir Smoothie
Ingredients:
3/4 Cup apple compote
2 cups Kefir Dash of Vanilla Extract
Dash of Nutmeg
1⁄4 Whole Grain Oats
Take oats and soak in milk to soften. Add all ingredients to a blender and process until smooth. Serve
chilled.
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Ingredients:
Kefir Fruit Smoothie
1 cup Kefir 1⁄2 cup Frozen Fruit (berries work well)
1⁄2 Banana Frozen Kefir Cubes if desired
Kefir cubes work well if your fruit is not frozen. Otherwise you may omit. Add all ingredients to a
blender and process until smooth. Serve chilled. Makes one serving.
Super Fruit Smoothie
Ingredients:
1⁄2 cup Frozen Cranberries 2 tbsp. Frozen Blueberries 1-2 tsp. Lemon Juice (fresh is best)
1⁄4 cup Cranberry Juice 1⁄2 cup Kefir
Add fruit, juice and vanilla to a blender and process until smooth. Blend in kefir and serve chilled or
at room temperature. Makes one serving.
PB & B Breakfast Smoothie
Ingredients:
1 Cup Kefir 1⁄2 Banana 2 tbsp peanut butter Dash of Vanilla Sweetener (preferably honey or maple syrup)
Add all ingredients to a blender and process until smooth. Serve chilled. Makes one serving.
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Tropical Smoothie
Ingredients:
1 Frozen Banana 1 Cup Fresh Pineapple 2 tbsps. Coconut Milk 3⁄4 Cup Kefir Sweetener (preferably honey)
Add all ingredients to a blender and process until smooth. Best served chilled. Makes 2 servings.
Kefir Ranch Dip
Ingredients:
1⁄2 cup Strained Kefir (consistency of sour cream or slightly thicker)
1⁄2 cup Mayonnaise 1 teaspoon Dill 2 teaspoons Parsley
1⁄4 teaspoon Garlic Salt 1⁄4 teaspoon Onion Salt 1⁄4 teaspoon Pepper, freshly ground
Mix together the strained kefir and mayonnaise. Combine with the other ingredients and mix well.
Cover and refrigerate for several hours prior to serving to allow the flavors to meld.
Creamy Kefir Horseradish
Ingredients:
1 cup Strained Kefir (consistency of sour cream)
8 oz. Cream Cheese, or Kefir Cream Cheese 3 tablespoons Salsa (non-chunky variety) 2 tablespoons Prepared Horseradish
1⁄2 teaspoon Garlic Salt Mix together the strained kefir and cream cheese. Combine with the other ingredients and mix well.
Cover and refrigerate for several hours prior to serving to allow the flavors to meld.
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Ingredients:
2 cups Flour 1⁄4 tsp Baking Soda 1 tbsp Baking Powder 1 tsp salt 6 tbsp Butter (very cold)
3⁄4 cup Kefir (approximate)
Kefir Banana Bread
Ingredients:
2 cups Organic Sugar 2 Eggs 1⁄2 cup Butter 2 cups Whole Wheat Flour 3 1⁄2 cups soft ripe Bananas, mashed
1 1⁄2 cups Kefir
1 1⁄2 tsp. Baking Soda 1⁄2 cups Walnuts or Pecans, chopped (optional)
12-24 hours prior to making bread, mix the flour and kefir together. Cover and allow the flour to soak.
Preheat oven to 350 degrees. In a large bowl, mix together the sugar, butter, flower, bananas and nuts.
Add the kefir and flour mixture and mix just until blended. Add the baking soda and mix just until
blended. Pour into a greased bread pan (generally there will be enough batter for 1 large bread pan, 2
medium bread pans or 3 small bread pans). Bake until an inserted toothpick comes out clean (exact
time will vary depending on size of pan and number of pans baking at once).
Kefir Biscuits
12-24 hours prior to making biscuits, mix the flour and kefir together. Cover and allow the flour to
soak. Preheat the oven to 450 degrees. Cut the butter into chunks then work it into the flour/kefir mix-
ture along with the baking soda, baking powder and salt. Do not over mix. If the mixture is too dry,
add a bit more kefir. Turn the dough onto a lightly floured board.
Gently pat the dough to 1⁄2 inch thick (this will yield lighter biscuits than using a rolling pin). Use a
round cutter to cut out the biscuits. Place biscuits on a cookie sheet. If you want biscuits with soft
edges (and a higher rise), place the rounds touching each other. If you want biscuits with crusty sides,
place the rounds about 1 inch apart. Bake for 10-12 minutes until golden brown. Makes 10 biscuits.
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Ingredients:
Sourdough Kefir Pizza or Bread
5 cups all-purpose flour 1 Tablespoon sugar or honey 2 teaspoons salt (or 2 teaspoons sea salt)
2 Tablespoons olive oil 1 3/4 to 2 cups Kefir
The Dough: Makes 2-3 13-inch pizzas or two loafs of bread Combine all of the dry ingredients in a large mixing bowl and stir vigorously with a wooden spoon.
Make a well in the center and add all the liquid ingredients. Combine all of the dry and wet ingredi-
ents in a large mixing bowl and stir vigorously with a wooden spoon (or if using a stand mixer pro-
cess in the stir setting for 5 minutes).
The dough should be wetter and stickier than your typical bread dough. It should be dry enough that
it holds together and pulls away from the side of the bowl when you mix it.
Sourdough pizza
Divide the dough into 3 pieces for thinner crust or 2 for a thicker crust. Grease two or three pizza pans
or baking sheets. On a lightly floured surface, roll each dough portion into a 13 inch circle. Transfer to
pans. Cover completely with plastic wrap. Leave in a warm draft free place undisturbed for 24 to 48
hours. Leaving it for 48+ hours makes a more sour pizza.
After 24-48 hours, very carefully remove the plastic wrap. Bake at 275 degrees for 15 minutes. Remove
from oven, spread pizza sauce unto hot crust. Top with cheese and toppings of choice. Bake at 375 de-
grees for 15 minutes more or till bubbly.
Sourdough Bread
Lightly grease and floured 2 loaf pans. Divide the dough into 2 pieces. Place the dough in the pre-
pared pans. Cover completely with plastic wrap. Leave in a warm draft free place undisturbed for 24
to 48 hours. Leaving it for 48+ hours makes a more sour bread.
After 24-48 hours, very carefully remove the plastic wrap. Bake at 275 degrees for 30 minutes. Cover
with loosely with foil and bake for 20 more minutes at 375 degrees or until top is golden brown. Im-
mediately remove bread from pans. Cool on wire racks.
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Ingredients:
Coconut Milk Kefir Ice Cream
3 cups Coconut Milk Kefir
3-6+ tbsp. Raw Honey 1-3 tsp. Vanilla Extract
Blend the coconut Milk Kefir, raw honey and vanilla extract well. Place in an ice cream maker and fol-
low the manufacturer’s instructions.
Start with a conservative amount of honey and increase the amount to taste. Remember that once the
ice cream is frozen, it will be a bit less sweet than the original mixture.
Kefir Vanilla or Fruit Ice Cream
Ingredients:
1 cup milk, well chilled (or half and half, or heavy cream for a more smooth texture)
3⁄4 cup sugar or 1⁄2 cup agave 2 cups kefir cream cheese, well chilled 1-2 teaspoons pure vanilla extract, to taste
Fruit of your preference, cantaloupe or mango work surprisingly well
In a medium bowl, use a hand mixer or a whisk to combine the milk and sugar until dissolved. Stir in
the kefir cream cheese and vanilla on low speed for 1-2 minutes, until smooth. Pour mixture in ice
cream machine, follow ice cream machine directions. Or place in the freezer for about two hours and
enjoy.
If you are making fruit ice cream, place all the ingredients in a blender first. Blend until smooth. Pour
mixture in ice cream machine, follow ice cream machine directions. Or place in the freezer for about
two hours and enjoy.
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Ingredients:
2/3 cup Whole Wheat Flour
1⁄4 cup Oat Bran 1 tbsp Cornmeal 1 tbsp Brown Sugar
1 1⁄2 tsp Baking Powder
1⁄4 tsp Baking Soda 1⁄4 tsp Salt 1 cup Kefir
2 large eggs, separated
2 tbsp Oil
Blueberry Kefir Muffins
Ingredients:
2 cups Sifted Flour: White Flour, Whole Wheat Pastry Flour or combination
1/2 cup Organic Sugar 1 teaspoon Salt 1/4 teaspoon Baking Soda
2 1/4 teaspoon Baking Powder 1/4 cup Melted Butter or Coconut Oil
1 Egg, beaten 1 cup Kefir 1 cup Blueberries (frozen or fresh)
12 hours prior to baking, combine the flour and kefir. Cover the bowl and allow the flour to soak.
When ready to bake muffins, preheat the oven to 425°. Add the other ingredients except the
blueberries and stir to combine. Do not over mix. Gently fold in the blueberries. Fill muffin tins 2/3
full. Bake 20-25 minutes. Makes 12 muffins.
Kefir Pancakes
12-24 hours prior to making pancakes, mix the flour and kefir together. Cover and allow the flour to
soak. When you are ready to make the pancakes, mix the egg yolks and oil together. In a separate
bowl, beat the egg whites until stiff peaks form. Mix the oat bran, cornmeal, sugar, baking powder
and baking soda into the flour and kefir mixture. Stir in the egg yolk and oil mixture. Fold in the egg
whites. Lightly coat a skillet with butter or coconut oil and set over medium heat. When the skillet is
hot, cook the pancakes using about 1⁄4 cup batter for each. Cook for about 2 minutes on each side until
golden brown. Serve with butter, fruit and/or real organic maple syrup. Makes 12 pancakes.
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Kefir Chocolate Chip Cookies
Ingredients:
2 cups Organic Sugar 1 cup Coconut Oil, Palm Shortening or Butter
2 Eggs 1 1⁄2 cups Kefir 2 tsp Vanilla Extract 4 cups Flour 1 tsp Salt 1 tsp Baking Soda 1+ cup Chocolate Chips or Chunks
12-24 hours prior to making cookies, mix the flour and kefir together. Cover and allow the flour to
soak. Preheat oven to 375 degrees. Cream together the Coconut Oil/Shortening/Butter with the sugar
until fluffy. Add the eggs and vanilla. Mix well. Add the flour and kefir mixture. Add the salt and
baking soda. Mix just until combined. Stir in the chocolate chips/chunks. Drop dough onto a greased
cookie sheet and bake for 8-10 minutes.
Kefir Brownie Cake
Ingredients:
21⁄2 cups. whole wheat flour 2 tsp. baking soda - Mix flour and baking soda together in small bowl.
1 cup. vegetable oil 2 cups. room temp. liquid kefir 1⁄2 cup. unsweetened cocoa 21⁄4 cups. raw sugar 3 eggs 1 tsp. vanilla 1 cup. chopped walnuts
In large bowl mix well the oil, kefir, cocoa, sugar, eggs and vanilla. Add flour mixture just to com-
bine–don't over mix. Batter will be thin. Add walnuts. Divide into two pans. Bake 35 minutes or until
cake springs back when lightly touched with fingertip. When cold turn out of pans.
Frost with chocolate kefir frosting.
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Ingredients:
Chocolate-Kefir Frosting
1⁄4 C. soft kefir cream cheese
3 tablespoons cocoa powder
3 tablespoons liquid kefir 1 C. powdered raw sugar*
1⁄2 teaspoon vanilla
*To make powdered raw sugar, place raw sugar in blender and turn on high until white and
powdery.
(If freezing cake, make frosting and ice cake same day you serve.)
Combine cream cheese, cocoa powder, kefir and powdered sugar. Beat until smooth. Add vanilla.
When cake is cooled, place 1 layer on serving plate and spread with frosting. Top with remaining
layer and spread frosting on top and sides of cake.
Cold Avocado and Kefir Soup
Ingredients:
Avocado - 1 small Red onion - 1 tablespoon chopped (1/4 small onion)
Lemon juice - 1 to 2 tablespoons Cilantro - 2 tablespoons chopped Kefir - 200 ml (or more) Red pepper flakes - 1/2 teaspoons
Salt, pepper
Combine all the ingredients in a food processor.
- Process until smooth.
- Add more kefir if the soup is too thick.
- Add more lemon juice if kefir is not acidic enough.
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Conclusion:
So now what? Hopefully if you weren’t already excited you are now. Kefir is all self-motivated. No
one can force this upon you and it is very rare someone can convince someone else about making your
own kefir or not. Make sure you set yourself up for success. Get a routine down, one that is easy to
follow. Invest in your health and your families health, and don’t worry you can always take a break
and store them in the fridge. Just don’t forget about them. Soon your family members will think
you’re a little crazy but I look at it as a good thing. Come up with your own recipes and play around
with it. If you still have questions. Re-read this eBook. But no seriously, I may do this for additional
income but I also love the fact that I am helping people gain better health and a better quality of life so
if you do have questions or just need some clarification you have my card and you can call or email
me anytime.
