Innovating in some recipes can give a lot of life to our diet and make us feel more enthusiastic. Therefore, it is convenient not to stagnate and innovate with new foods and combinations that may be pleasant, healthy and appetizing. Today we give some ideas to include the kefir in the daily diet in an easy and fast way.
Sometimes we tend to repeat some meals daily because they are healthy and make us feel good. And this is perfect, since we are listening to our body and providing it with health every day. However, we can end up getting bored by not varying.
If we discover that eating something in particular for breakfast is not easy, delicious and healthy and we repeat it every day, it is likely that we will end up saturated. Therefore, a good option is to continue eating these healthy options at each breakfast, snack or dinner, but varying the combination of ingredients and presentation to obtain more appetizing and satisfying results.
Kefir, healthy food
Kefir is a probiotic food. These contain live microorganisms that live in the intestine and help maintain the balance of the intestinal microbiota. Kefir, very similar to yogurt, contains even more probiotics than yogurt. Can be very effective in combating digestive problems like diarrhea. Kefir takes care of bone health, protects against some bacteria, improves conditions such as asthma and is assimilable by those who do not tolerate lactose, among many other virtues.
Kefir is also known as Bulgarian yogurt, kefirada milk, little bird yogurt in Chile, among others. It is a dairy product very similar to liquid yogurt, but with lumps, which is fermented through the joint action of yeasts (fungi) and bacteria.
Those lumps are reminiscent of cauliflower, but they are not. In addition, they can be eaten, nothing is wasted from kefir because it is delicious. In this kind of yogurt, the lactose in milk is transformed into lactic acid, which is why people with lactose intolerance can consume kefir.
It can be taken on an empty stomach to maximize the effect, because kefir has a clear path in an empty intestine. The idea here is that good bacteria like lactobacillus can more easily attach to the intestinal tract and spread, taking up space and crowding out the bad bugs. However, you can also take the kefir at any time you prefer.
When is the best time?
If we have heard about all the nutritional benefits of kefir, we may want to make it a part of life. Kefir is a fantastic way to improve digestive health. Of course, if we're going to drink more kefir, we'll want to make sure we drink it at the right time.
Not everyone has the same experiences with kefir, and one's own experiences should be taken into account when deciding when to drink this drink. That being said, many people recommend that we drink it at the beginning of the day. If we are not fans of breakfast, it can also be taken before the first meal of the day. If we do it like this, we are likely to have better digestive health throughout the day.
The best time to drink kefir is on an empty stomach at the beginning of the day. As a result, it improves intestinal health and digestion. In addition, we can also take it at night before sleeping. Kefir contains tryptophan, an amino acid that can promote better sleep. Tryptophan helps increase levels of the hormone melatonin, which regulates the sleep-wake cycle.
Also, we can drink kefir with food or drink it alone. The choice is up to us. That being said, there are many people who prefer to drink kefir with their meals. We just have to keep in mind that kefir can satisfy a lot.
And while you don't necessarily have to drink kefir in the morning, it should be avoided before going to bed at night. Since it has an impact on the digestive system, it can prevent us from getting a good night's sleep. Instead, we should try to have kefir during a time when we are going to be active. Even if we drink it later in the day, it should be at least a few hours before bed.
Best ideas to give an original touch to kefir
Drinking kefir instead of yogurt should appear in the Spanish Constitution, because this dairy is full of probiotics that will regulate our body, helping us to stay stronger and healthier. Let's remember that kefir is not vegan, so these types of ideas are only suitable for those who follow a traditional diet. Yes it could be suitable for vegetarians, or ovolacto vegetarians.
Kefir with fruits
Nothing more delicious than a bowl of diced fresh fruit. A sweet, delicious, healthy and colorful dish. If, in addition, we add kefir, we will add a different texture, it will fill us up more and we will be nourishing ourselves with the great benefits that this dairy provides.
The fruits can be varied, such as a cocktail in syrup, or cut ourselves, for example, half an apple, half a banana, half a tangerine and strawberries. With the leftover halves we prepare a natural juice or store them in a tupperware for the next day.
with cereals
Kefir is very versatile and we can use it as a substitute in those dishes that we usually prepare with yogurt, or milk, in the traditional way. For this reason, a bowl of this dairy with cereals will keep our digestive system in optimal condition and will strengthen our defenses.
The proper thing is use healthy cereals, without sugars, dyes, additives and so on, but if by chance it is a snack for a child, we can turn a blind eye in a timely manner and add chocolate cereals, or the healthy version that would be with whole grains and without sugar and add pure dark chocolate chips.
with red fruits
Red fruits are very healthy, a source of Antioxidants that protect our body against free radicals. The kefir mixture with red berries is very delicious, appetizing and enormously healthy.
We can choose the cans of assorted red fruits that are sold in supermarkets, such as Mercadona, for example, or use only one specific red fruit, such as blueberries, blackberries, raspberries, strawberries, etc. Another option would be to go to the frozen section of a supermarket and look for the packages of frozen berries that they usually sell.
with jam
Many people like to drink their kefir with a little bit of jam most of the time because it is probably the easiest way to flavor milk kefir. Simply add 1-2 teaspoons of jam to the kefir, and you'll get a perfectly sweet, decent-tasting drink very quickly.
We will only add the desired amount of jam to the milk kefir and stir a little. You can leave a marbled appearance or mix everything together for a more uniform taste and appearance.
In salads
We can add freshly strained kefir grains as a salad dressing instead of yogurt or milk. Kefir grains can help people who have serious digestive problems, such as irritable bowel syndrome and ulcerative colitis. These contain probiotics, which are microbes commonly found in the digestive tract but may be deficient in certain people.
We'll use our own dressing recipe or even a store-bought version and add 1/4 cup kefir grains, mixing until just combined. We'll pour over fresh gourmet greens, seedless cucumber and baby tomatoes and enjoy the subtle flavor of the beans.
spread on bread
Kefir “cheese” can be spread on your favorite whole wheat bread, crackers or toast. This type of cheese is easily made by placing 1 cup of the kernels in a strainer or cheesecloth bag.
We will place the strainer or bag over a container and let the liquid drain for several hours or overnight. We will mix the drained kefir with chives, herbs or spices and use it as if it were cream cheese.
Super bowl of kefir with oats
Creativity knows no borders. Therefore, we take a bowl and devise a complete and healthy lunch with kefir. Cut fruit and add oats, in bran or in flakes. We include sunflower, pumpkin, chia, flax, sesame and whatever we want (not all, we can also choose just one or none). We can complete this incredible bowl with nuts pieces such as walnuts, hazelnuts, cashews, almonds, etc. As long as they are toasted and without salt.
If we want to provide something sweet, we can add a teaspoon of organic natural honey, grated pure cocoa, some kind of syrup or jam, a pinch of Stevia, or a small handful of raisins or dried fruit.
Given the size of the bowl, it is understood that it is not the dessert, but the main meal, so we can use it for dinner, or as a snack if we have had very little lunch, or even for breakfast if we are able to destroy all of that. The truth is that it would be one of the most complete and balanced breakfasts that we can make, since it has cereals, nuts, chocolate, fruit and dairy products, an ideal all-in-one for the body.
scrambled eggs
You can also mix the kefir grains into the eggs. We'll add 1/4 cup of grains to our favorite scrambled egg, egg salad or omelette recipe.
Kefir grains can be used as an egg substitute for people who want to consume more beneficial bacteria and fewer cholesterol-containing yolks. Grains can also substitute for egg whites in ice cream recipes, substituting all or part of the whites.
sauce with avocado
This lively dressing is as good for you as the vegetables are. It is packed with superfoods and meets various diets.
It is a creamy sauce, bright, rich in herbs and absolutely delicious. It is rich in probiotics, healthy fats, vitamins and minerals. We can serve it as a salad dressing, to marinate a chicken or spread on bread.
Milkshakes and ice creams
When we make cool and icy smoothies this summer, we can replace non-dairy milk with kefir. In this way we will gain a creamy texture and the beneficial properties for health will increase.
We just have to add this dairy to the normal mixture, just as before we added milk or yogurt or cream. Let's remember that kefir is half liquid and half consistent, so the quantities will have to be calculated carefully. When making the smoothies, we recommend peeling the fruit and adding the kefir to the blender with the pieces of fruit and seeds or nuts. For ice creams, we can fill the mold with a tablespoon of milk and leave the fruit in pieces so that the presentation is more attractive.
This is a great way to get a lot of wellness supplements in one glass. The mixture does not harm live bacteria. If we're having trouble with the sourness of the kefir, try mixing it with berries (blueberries, strawberries, or raspberries work well, either fresh or frozen) and half a banana. If we make this mix, we should drink the shake right away, rather than letting it sit overnight, as the fructose in the sugar will break down the good probiotics over time. That is why buying sweetened kefir is never a good option or flavored at the supermarket: Probiotics, by definition, are broken down by sugar, sweeteners, or flavorings that are added to kefir.
We love using kefir as a liquid base in smoothies because it covers 3 of the 5 important components of a balanced shake: liquid base, potent nutrients, and a protein boost. Kefir is a cultured dairy beverage packed with protein, calcium, and live active cultures to support digestive and immune health.
Fruit popsicles
We can bring joy to summer with these fruity probiotic popsicles. They are fresh, sweet and totally customizable. All we need is kefir, a fruit of our choice, and honey to taste. We could even strain some vegetables.
These fruit popsicles are healthy, but that doesn't mean they're tasteless. Some combinations of fruits with kefir could be: pineapple and passion fruit, mango and strawberry, berries, or peach and cherry.
turned into cheese
This is much like yogurt cheese, where the whey drains off, leaving a thicker consistency that can be spread like cream cheese. We will simply cover a stainless steel strainer with a fine gauze or 100% cotton cloth. We will put the strainer inside another pot. Then we will carefully pour the kefir into the strainer lined with gauze. The serum will begin to drip.
We will tie the ends of the cheesecloth to prevent insects and dust from entering, but we will let it rest in the strainer for approximately 1 hour. Then we will tie it better and hang it so that the kefir is suspended over the sieve. Let sit for about 24 hours, until it has a thick sour cream consistency.
After 24 hours, we will lower the hanging bag and scrape the kefir cheese into a storage container. We'll rinse the cloth in cold water, then wash it on a high heat cycle or boil it to sanitize for next time. Then we will only have to season with salt, herbs or anything else.
kefir pancakes
This recipe proves once and for all that pancakes can be easy to make and nutritious to eat. The secret ingredient here is kefir, reminiscent of a runny yogurt rich in gut-healthy probiotics. Along with all the other ingredients, they are tossed into a blender and whipped up in no time. Then, we will transfer them to a frying pan and let the pancakes brown.
The kefir in the recipe provides protein, but it is also a rich source of probiotics, those bacteria that are beneficial for developing a healthy intestine. Truth be told, the heat of the pan diminishes the power of the probiotics. But hopefully there will be enough left over to enjoy it in other ways.
kefir mugcake
This easy one-cup chocolate cake will become our favorite dessert. It's chocolaty, light, moist, and not cloyingly sweet. The kefir works as a leavening agent, adding richness to the flavor and keeping the cake moist.
In this recipe you can avoid the egg, which is not very common in the world of cakes. So it's great for people with egg allergies or vegans. However, the probiotics in kefir are killed by the heat of baking.
What to add to kefir to improve the taste?
Some people find that they end up craving the strong, bubbly taste of kefir on its own. However, it is normal for the palate to feel a strange taste as they are not used to taking it. If we have problems with the taste, it is recommended mix it with fruits as we mentioned above and sweeten it with stevia 100% pure to taste. 100% pure stevia is the only sweetener recommended for use with this fantastic probiotic. Stevia is natural, comes from a plant, has no calories, and is safe for diabetics. Most importantly, it does not harm the microbiome. In fact, experts don't even consider it a sweetener at all, it just stimulates the sweet sensors on the tongue.
Moreover, not recommended to mix with maple syrup, agave or honey. Maple syrup and agave have a high glycemic index, which disrupts the microbiome. Honey is a natural antibiotic that interferes with the good probiotics in kefir. Despite the fact that honey is excellent and we use it for medicinal purposes, to heal wounds or to gargle; it also spikes blood sugar like pure glucose, so use it sparingly.