I recently started making my own kefir [milk and water] and am so excited about it I had to post it here. First, I love the taste and texture - a bit tart, with a hint of lemon, thick and creamy if milk kefir and light and fizzy if coconut water kefir. It's packed with pre and probiotics, amino acids, enzymes, and the more difficult vitamins and minerals to get from diet alone.
Best of all, my two little girls love it. We enjoy the coconut water kefir with meals and the coconut milk kefir alone, topped with a pinch of pure stevia and berries, as a salad dressing or garnish in soups, and in smoothies.
Don't let the instructions fool you. It really is so easy to make and once you've done it a time or two it'll be like riding a bike. I whip a new batch up in around five minutes or less these days.
A Couple Notes: There are commercially prepared goat's and cow's milk options available [ranging in quality and price] however, this is a great vegan alternative. If you prefer kefir made with animal milk you can use the same kefir starter and simply follow the instructions included. Regardless of the milk or water you choose, remember this is a serious amount of good bacteria coming your way so start small for a few days [think teaspoon for kids and tablespoon for adults]. You may become a bit bloated and / or gassy - don't worry, it will pass. You're experiencing the war between good and bad bacteria in your gut. Over time you can gradually increase the amount of kefir to whatever feels balanced for your body.
[THE RECIPE]
3 packets of kefir starter [I use the
Body Ecology brand; it comes with six packets*]
three 14-ounce cans of coconut milk [I use
Native Forest Regular Coconut Milk] and three 17.5-ounce cans of pure, young coconut water [I use the
Amy & Brian brand] or you can simply do a single batch of either the milk or water [or a double batch of either]
1 small cooler
2 kitchen towels
medium size pot
funnel
2 1/2 gallon-size glass jars with tight-fitting lids
kitchen thermometer [optional]
one kitchen spoon [to stir]
Pour coconut water into pot and warm to 90-degrees over low heat. You can use a kitchen thermometer but I tend to just check it periodically with either a clean finger or my lip - if it feels slightly warm I know it's ready. Once warm, put funnel over one of the glass jars and carefully pour coconut water into jar. Add 1 1/2 packets of kefir starter, secure lid tightly, and gently shake to incorporate. Wrap with one of the kitchen towels, place in cooler, and close lid. Set aside.
Pour coconut milk into the same pan you used for the coconut water and warm to 90-degrees over low heat. Again, you can use a kitchen thermometer but I tend to just check it periodically with either a clean finger or my lip - if it feels slightly warm I know it's ready. Once warm, put funnel over the other glass jar and carefully pour coconut milk into jar. Add the remaining 1 1/2 packets of kefir starter, secure lid tightly, and shake [a little more vigorously than the water] to incorporate. Wrap the jar with the other kitchen towel, place in the cooler next to the jar with the coconut water, and close lid.
Let the coconut milk kefir sit in the cooler [unmoved] for 24 - 36 hours or until slightly thicker. The coconut water kefir should remain in the cooler for about 48 hours.
Gently remove the coconut milk kefir from the cooler so as not to disturb the water kefir, close the lid to the cooler, and gently shake the milk kefir jar. Place in refrigerator to slow fermentation process. It will get thicker over the next day or so if you prefer a thicker kefir consistency [more yogurt-style]. After the water has sat for the required time, remove and place in refrigerator as well. Water kefir should be a bit fizzy. Both should have a tart, almost lemon-y taste.
To make a continuous batch follow the same instruction above but rather than using a new starter each time, reserve 6 T. of the milk kefir and add to the new batch or 8 T. of the coconut water kefir to add to that new batch.
Refer to Donna Gate's
Body Ecology Diet for more detailed instructions and the extensive benefits of kefir as well as the best way and time to consume kefir.
*I've tried the more generic [and less expensive] brands from the health food stores and found that I had a fizzier kefir water with the Body Ecology brand as well as a better quality product. I can get quiet a few more batches out of one starter kit than I did with the other brands. It seems to be easier on my digestive system as well.
Place pumpkin and sunflower seeds in a quart-size jar. Cover with water [filling jar] and secure a tight-fitting lid. Let soak overnight on the counter. In the morning, drain the water, rinse well and drain again. Preheat oven to 350 degrees. Spread the soaked seeds on a baking sheet and toss with remaining ingredients. Bake 20 minutes, stir, bake an additional 20 minutes, and stir. After 40 minutes total of baking time, turn off the oven and let the seeds sit in the oven until they are a deep golden brown [10 - 20 additional minutes] but not dark brown. Remove and cool completely.
