Kefir  Fruit Smoothie Recipe

Use this versatile smoothie recipe with any fruit, during any season. Add in a spoon of nut butter, for a more dense texture and flavor.

Ingredients:

• 1 cup Kefir 
• ½ cup frozen fruit (berries work well)
• ½ banana or strawberry or kale or pineapple or your own choice of fruit
• Ice Cubes

Instructions:

1. Add all ingredients to a blender and process until smooth. 
2. Serve chilled or at room temperature. Makes one serving.

Kefir Cream Cheese

 

 

Kefir is so easy to make, you can easily end up with extra! Here's a  gud way to use that extrasome .

Ingredients:

• Milk kefir
• Muslin Cloth  cotton bag, or tight-weave cloth

Instructions:

1. Pour the milk kefir into the cheesecloth, cotton bag, or tight-weave towel. 
2. Hang above a bowl or jar and drain for 6 to 8 hours, or until the desired thickness is achieved.
3. Remove finished cheese from cloth. Use in recipes in place of cream cheese--will have a more sour and stronger taste than standard cream cheese. 
 

Health Tip : This kefir cheese is extremely healthy , ultra nutritious and totally fat free . Garnish it with herbs and other spices and use it on breads or in side dips with salads.

  

Kefir Recipes

Kefir Recipes 

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Smoothies : If you aren't sure how to get kefir in your diet — or have to get accustomed to the taste — smoothies are a great way to incorporate this healthy drink into your day. Just use kefir the same way you would milk, soy milk, or other liquids in your favourite smoothie recipe.

Salad Dressing : You can  add kefir into salad dressing or potatao salad and spice it up with  herbs, garlic  , lemon and salt and pepper.

Kefir Cheese :  Kefir cheese  is prepared much like yogurt cheese, where the whey has dripped out, leaving a thicker consistency that is spreadable like cream cheese. Season this with herbs, garlic and salt and pepper and spread it on bread and biscuits or make it into a veggie dip.

 Flavoured kefir : You can  flavour your  plain kefir with vanila extract or blended fruit  and make it more drinkabe if you like flavoured drinks . However if you are watching weight please avoid  adding sugar in it . Instead you can stevia which  is a natural sweetener .

 In crux , Kefir can be used just about anywhere that buttermilk, yoghurt or cream cheese may be used. Other great ways to use kefir are:

• To tenderize meat instead of yoghurt
• Served with fruit
• In a cold soup
• In an ice cream recipe
• Poured over cereal
• Used instead of yoghurt to make anything
• In a healthy milkshake recipe
• As a leavening agent
• In place of buttermilk in baking
• In a salad dressing
• In a pasta sauce
• To make probiotic drinks

About Kefir

Kefir originated in the Caucasus mountains and is produced from the milk of any ruminant   animal such as cows, goats and sheep. It's believed that the name comes from the Turkish word "keif" which means good feeling. Kefir's flavour is naturally sweet and slightly bubbly, and mild but a bit tangy as well. Kefir is a kind of drinkable yoghurt and its taste is slightly sour. You’ll find that the drink is slightly carbonated because of the fermentation activity of bacteria and yeast. Kefir is chock full of various types of beneficial microbiota and so it is one of the most potent probiotic foods available.

Probiotics are those ‘superfoods’ that are crammed with healthy microorganisms. Over one hundred years of modern research has backed up the idea of the health giving properties of probiotics thanks to the healthy bacteria that they contain.We already have zillions of beneficial bacteria in our intestines. These bacteria assist in digesting food and fighting off harmful bacteria. When we become ill or we take medications the numbers of bacteria are reduced. Probiotics help the body to regain its army of healthy bacteria and restore balance and that’s why it is recommended that we keep ourselves topped up.

As well as the hugely beneficial bacteria and yeasts that kefir contains, it is also a rich source for a variety of vitamins, minerals and essential amino acids that will promote healing and repair in the body and help to maintain health. For example, kefir contains high levels of thiamin, B12, calcium, folates and Vitamin K2 as well as the B vitamin biotin that supports the body in assimilating other B vitamins and vitamin D. Because the proteins in kefir are already partially digested, they are readily utilized by the body. Kefir is a great provider of the minerals calcium, magnesium, and phosphorus, which together will promote healthy cell growth and energy levels.

One cup of kefir can provide you with 25% of the recommended daily amount of vitamin D, 10% of the RDA of Vitamin A and 30% of the recommended daily amount of calcium. Kefir is a good source of protein, one cup of kefir can provide 30% of the RDA of a 2000 calorie diet.

When taking kefir you may be unclear about how much you wish to consume. Start by asking yourself how much milk you would normally consume in a day – but you don’t have to take that much. It is wise to allow your body to get used to it so perhaps start with an eighth of a cup a day and gradually increase this to a quarter of a cup after a week. Give yourself a break of one day per week.

Besides drinking kefir, you can also add it to Smoothies of course, or use it in place of a salad dressing or in potato salad instead of mayonnaise. Or create kefir cheese – which is prepared much like yogurt cheese, where the whey has dripped out, leaving a thicker consistency that is spreadable like cream cheese. Season this with herbs, garlic and salt and pepper and spread it on bread and biscuits or make it into a veggie dip.

Kefir Health Benefits

Kefir Health Benefits 

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Kefir is completely natural and  home made  fermented milk drink which  has tremendous health benefits to human body. It is high in nutrients and probiotics and is incredibly healthy for digestion and gut health .

1) Helps in controlling  Acne

The probiotics  and other microflora  present  in kefir improves the overall gut flora thus stopping the oil production  and controlling the acne formation and gradually depleting them  .

2) Helps in weight loss

Kefir when made from low fat milk is an excellent source of proteins , calcium , probiotics  and is a complete -complete breakfast . Proteins present in kefir keeps the body full and dont  let the person feel hungry . Kefir when consumed as a part of reduced calorie meal diet helps to reduce weight and get slim. Whole-milk fruit-flavored kefir products, however, aren’t the best choice for weight loss because they are higher in calories.The best kefir choices for weight loss are low-fat, plain kefirs because they contain fewer calories, saturated fat and added sugar than whole-milk, fruit-flavored kefirs.

3) Helps in Detoxification

Since kefir kills the bad bacteria in the body thus  it helps in detoxification of the whole system and improves micro flora in the gut thus restoring harmonious balance  and detoxifying the body . When detoxification happens person looses weight naturally .

4) Helps to biuld immunity

Regular drinking kefir helps build immunity as it is naturally  antibacterial and kills bad bacteria in the gut which increases immunity .

5) Rich source of Nutrients

Kefir is a rich source of many nutrients like calcium , proteins and B vitamins . It contains a wide variety of bioactive compounds, including organic acids and peptides that contribute to its health benefits. A 175 ml (6 oz) serving of milk kefir contains:

• Protein: 6 grams.
• Calcium: 20% of the RDA.
• Phosphorus: 20% of the RDA.
• Vitamin B12: 14% of the RDA.
• Riboflavin (B2): 19% of the RDA.
• Magnesium: 5% of the RDA.
• A decent amount of vitamin D.

6)  Kefir is more powerful than yogurt

Kefir has around 60 strains of probiotics bacteria compared to yogurt which has only six . Thus kefir has many more probiotics   when compared with  yogurt  and is very super beneficial . It helps in proper digestion , weight management  and mental health . One serving of kefir will give you 20 %  of your daily calcium intake and is only 90 calories ( made from full fat milk ) , as compared to the 150 calories in yogurt made from whole milk. Protein-wise, kefir also wins—one serving is 6 grams of protein.

7) Builds Bone Density

Osteoporosis is characterized by deteriotation  of bone tissue  &  is especially common among elderly women, and dramatically raises the risk of fractures.Kefir made from dairy is an excellent source of calcium. In the case of full-fat dairy, it also contains vitamin K2. These nutrients have major benefits for bone health. Ensuring an adequate calcium intake is one of the most effective ways to improve bone health, and slow the progression of osteoporosis .

8)  Kefir is Antibacterial

Kefir is considered to have antibacterial,properties and thus  helps in protection against infections . Kefir contains the probiotic Lactobacillus kefiri, and the carbohydrate kefiran, both of which can protect against harmful bacteria.

9)  Helps in Digestion

Probiotics present in kefir helps restore the balance of  friendly bacteria in the gut and are thus helps to solve many digestion problems like  IBS , Leaky gut , Bloating , Indigestion and improves the overall functioning of the colon .

10) Kefir good for Lactose intolerant

Since kefir is made by fermenting the milk thus it can be easily digested by people who are lactose intolerant . Thus there will be no problem to them while consuming kefir .

11) Kefir may be protective against cancer

Cancer is one of the world’s leading causes of death.It occurs when there is an uncontrolled growth of abnormal cells in the body, such as a tumor. The probiotics in fermented dairy products are believed to inhibit tumor growth by reducing formation of  certain compounds, as well as by stimulating the immune system thus preventing us against cancer . however studies are still going on in this regard .

12) Kefir helps to tighten the skin

Regular drinking kefir helps in tightning the skin tissues and prevent sagging and thus lead to healthy and firm skin . The probiotics present in kefir helps in collagen production which leads to a fresh glowing skin .

13) Kefir helps in lowering of Blood pressure

Probiotics found in kefir helps may help  in lowering of blood pressure  when consumed regularly .

14)  Kefir is  Relaxer

Kefir is  a great source of tryptophan which is  amino acid found in some foods that has a calming effect on your nervous system and gives you that warm, relaxed feeling. If you’re stressed and battling insomnia, have a cupppa before bed as a nightcap and instantly feel more relaxed  Or, have some for breakfast to start your day on a relaxed and not jittery note.

15) Kefir helps cure Bloating

The imbalance of microflora in the gut is the main reason of Bloating .  Natural Probiotics found in kefir helps cure bloating as it replenish the gut with good nutrients  and micro flora .


16) Phosphorus

Phosphorus is the second most abundant mineral is our bodies, and it's also found in kefir in significant quantities. This is good news because phosphorus is needed to help our bodies use carbohydrates and proteins for cell growth and energy. Drink up!

17)  Good Source of K2

Kefir is a very good source of Vitamin K2 which helps in the absorbtion of calcium in bones and teeth and assist in metabolism .

18 ) Helps in Healing Wounds

Kefir is anti microbial and anti inflammatory and thus helps in healing wound fast .

19) Helps to treat Vaginal Infection

Since kefir is anti fungal and anti bacterial thus it helps to treat vaginal infection and also prevent it to occur .

20) Cure Gastrointestinal problems

 The friendly  microflora present in Kefir  helps to treat any kind of gastrointestinal problem  like indigestion , gas or upset stomach .

Kefir Nutrient Profile .

Kefir is a fermented  milk drink , cultured from kefir grains and is highly nutritious .

Below I give a low down on the nutrient profile of kefir . A 175 ml (6 oz) serving of milk kefir contains :

• Protein: 6 grams.
• Calcium: 20% of the RDA.
• Phosphorus: 20% of the RDA.
• Vitamin B12: 14% of the RDA.
• Riboflavin (B2): 19% of the RDA.
• Magnesium: 5% of the RDA.
• A decent amount of vitamin D.

This is coming with about 100 calories( if made from full fat milk ) , 7-8 grams of carbs and 3-6 grams of fat, depending on the type of milk that is used.
Kefir also contains a wide variety of bioactive compounds, including organic acids and peptides that contribute to its health benefits .
Dairy milk kefir has  most nutrients rich benefits than any other type of kefir . To gain optimum health benefits it is always advisable to have milk kefir .

Bottom Line: Kefir is a rich source of calcium, protein and B-vitamins.

Feeling Tired ?- Try kefir

Incase you feel any of the below  symptoms then you must and must include kefir in your daily diet . Any of the symptoms below are sign that the bad bacteria in your gut has overgrown good bacteria and you need to repair your body . Drinking high doses of alcohol , taking oral contraseptives ,eating large quantity of fermented foods like pickles  leads to overgrown of bad bacteris in our gut .You can repair your body and make it healthy  by taking KEFIR daily . Home made  Kefir is a healthy dose of probiotics which will eliminate all the bad pathogens out of your body and repair it in process .

Here are 10 common  symptoms

1. Skin and nail fungal infections (such as athlete’s foot or toenail fungus) 
2. Feeling tired and worn down or suffering from chronic fatigue or fibromyalgia
3. Digestive issues such as bloating, constipation, IBS or diarrhea
4. Leaky Gut
5. Difficulty concentrating, poor memory, lack of focus and brain fog
6. Skin issues such as eczema , acne , hives, and rashes
7. Irritability, mood swings, anxiety, or depression
8. Vaginal infections , urinary tract infections, rectal itching or vaginal itching
9. Severe seasonal allergies or itchy ears
10. Strong sugar and refined carbohydrate craving
11. Food Allergies or food intolerance 

Cure Through Kefir :

If you see any of the above symptoms and want to cure it you must take probiotics and a high source of probiotics is KEFIR  . Kefir will repopulate your intestine with good bacteria and reduce the above symptoms gradually . Pls follow the below diet for 2 months along with taking kefir  and you will see a drastic improvement in your health .

Morning : Your choice  of breakfast
Mid Meal : kefir
Lunch : Steamed veggies / potato salad /2 slices of bread /  chapati with beans / whole grains
Dinner :Alternate of lunch + Green Tea

Tip : For best results and to remove the above symptoms pls avoid sugars completely like candy, desserts, alcohol and flours.

Dosage : To start kefir first you should start with small portions like 2 - 3 spoons and later increase your dosage . Let the body accept kefir gradually .We dont body to get bombarded with kefir or natural probiotocs suddenly . For more details  Pls check other articles on my blog .

Weight Loss , Better Digestion & Overall health -KEFIR !

We all would agree that a healthy gut is a key to good health . Keeping gut healthy not only means healthy digestion of food but also ensures that our body is absorbing all essential nutrienst and minerals from digestion processing and is building up our cells , maintaining immunity which helps us to fight any diseases etc , a good urinary health and zero inflammation . Our gut naturally contains both good and bad bacteria and to have an optimum health good bacteria should be any time more than teh bad bacteria . It is only when bad exceeds good in teh gut that we start having problems like weight gain , digestive issues , gas , bloating and many other diseases . To maintain our gut balance or to say to keep good bacteria more than bad bacteria in teh gut we should and must include probiotics in our diet . Probiotics contains all the  necessary good bacteria that if consumed daily in our diet helps  to repopulate our gut  . When good is more than bad then our health is shining !

KEFIR is one such healthy Probiotics than can be easily made at home . It is always good to consume home made kefir as it has the maximum health benefits compared to many over the shelf kefir drinks available .  Since to increase the kefir shelf life again it is tampared with preservatives and what not so the benefits gets reduced . Kefir contains millions of “good” bacteria and is absolutely safe and easily digestible with people who have problem drinking milk .  Kefir is also an excellent source of protein. Kefir also contains beneficial yeasts which help reduce the presence of intestinal parasites, and pathogens like E. coli. It is far more nutrient dense than yogurt, and is able to colonize in the intestinal tract to offer benefits unmatched by other probiotic products.

Weight Management :

Kefir contains a fatty acid called Conjugated linoleic acid, or CLA. CLA has been shown to help reduce body fat in clinical studies. This unique fat supports proper metabolic function and helps glucose get into muscle cells, thus preventing sugars from being converted to fat in the body. Basically, it helps fat enter the cellular membranes of muscles and connective tissues to be burned as fuel. Not only that but the probiotic bacteria contained in Kefir also help maintain a healthy digestive system and reduce the amount of toxins in your entire body. Proper digestion is an important aspect of weight loss and if your body is not optimally processing food and eliminating waste, you may have a slower metabolism, more stored calories and ultimately, weight gain . Thus you must include kefir in your diet to improve over all functioning and to ultimately loose  weight .

Weight Loss Secret -KEFIR !

Poor Lifestyle which includes chronic stress , environmental toxins and diet rich in processed foods and sugar contributes to weight gain . Since diet rich in processed foods like pizza , noodles , burgers , etc have zero nutritional value thus our body gets deprived of the necessary vitamins and minerals which are necessary for a healthy microflora in the intestine  . Since the supply to good flora depletes by consuming processed foods or taking foods which are high on salt , sugar , oil thus this creates an imbalanced inner ecosystem that can lead to weight gain and other states of illness or disease.

Key to Healthy Eco system :

If you really want an easy way to boost the health of your inner ecosystem, fermented foods and drinks are tops on the list of healthy foods.Fermented foods and drinks are full of healthy microflora (also called PROBIOTICS ). In fact, the RIGHT probiotics can actually help re-colonize your inner ecosystem with the good bacteria and yeast you need to stay healthy and maintain a healthy weight.
The right probiotics are those that are: (1) native to your intestines and (2) work in harmony with one another.A great way to get the right probiotics for your inner ecosystem health is by drinking KEFIR .

KEFIR has been for around 1000 of years and is one of the best kept weight loss secret . With milk kefir , you get the beneficial bacteria and yeast that researchers are finding so crucial to immunity,  maintenance and weight loss . And just for a fringe benefit, milk Kefir have beauty and anti-aging benefits too!

Logic behind weight gain  :

When body don't get proper nutrition the entire system falls out of balance and pathogenic bacteria and yeast like Candida began to dominate your gut . These pathogenic microflora thrive on processed foods and sugar, and can create powerful cravings for more food. Your stomach may be full, but your body is hungry, because it isn’t getting and absorbing the nutrients it desperately needs.A vicious cycle of cravings, eating, more pathogen overgrowth, and weight gain ensues.

Remedy :

Taking  kefir daily in  as a part of your diet will not only help you to shed pounds but also will improve your overall health. Since kefir has more than 60 strands of beneficial bacteria which gives complete nutrition to the gut and promote healthy microflora inside thus it improves your overall health and also balances your ecosystem .  To start with start taking 2- 3 spoons of kefir and then increase gradually. When you can easily consume 1 cup of kefir daily in your diet then you need not increase your quantity of kefir and let kefir do its magic on health . While on mission to loose weight avoid all processed foods and sugar and oil to see kefir magic early . Take kefir in the morning in breakfast with a fruit of your choice and then take lunch and light dinner . Do half hour exercise of your choice during the day .
( For more knowledge on kefir check other articles in my blog :http://kefirweightloss.blogspot.in/ )

Kefir and Die off -Symptoms & Treatment

If your stomach has many bad guys inside which are the main reasons of the problems that you are facing like bloating , irritable bowel syndrome , digestive issues , headaches , or any other problem  chances are that after eating kefir your body will give out some reactions like below . These symptoms occur when you have been drinking kefir for some days now .....

• Boils or Acne
• Skin rashes or itchiness
• Vaginal itching
• Headaches , fatigue , dizziness
• Depression or anxiety or Brain fog
• Lethargy
• Insomnia
• Chills 
• Joint or Muscle ache
• Excess mucus production
• Increased GI Problems (diarrhea, constipation, etc.)
• Bloating , Gas  , Constipation 
• Sweating 
• Nausea 
• Recurring vaginal, prostate and sinus infections

These symptoms are often reported by many to feel very flu-like or cold-like. Your whole body is generally sluggish and it usually feels as if your body is working harder – almost fighting something.

 Don't PANIC !!! Because once you  feel any of the above  symptoms it is a signal that body is cleaning itself from the toxic build up inside . The good bacteria in kefir fight with the bad bacteria inside the stomach and enters into a fight . All this  goes inside your gut  and yes , you dont know it . Because of this fight the above symptoms can be felt by the individual drinking kefir .

You may feel these symptoms as your body dumps all the waste and low-grade infections it has been carrying around. As your body begins to release toxins, your immune system reacts with these symptoms . Actually the immune system releases an inflammatory storm as toxins move inside and outside the body . These above symptoms occur becoz when the bad pathogens ( bacteria , virus , parasites , candida etc )  dies inside the body it releases toxins or waste product which teh body has to eliminate and when the body eliminated these toxins you feel any of or some of the above symptoms which is also called DIE-OFF .

These symptoms are the signals of the body to slow down which means one should not take any strenous exercises  and assist in detoxing the process . To help in cleaning & detox you should drink lot of water , eat  cruciferrous veggies like cabbage , watercress , cauliflower as these are high in antioxidants , eat warm and preheated food like  soup and try to completely aviod sweet becoz if you eat sweet then you will be providing food to the bad bacteria

Pls dont worry if you see these symptoms after taking kefir ...infact if some of them or any one of the symptoms you see or notice then that means that your body is recovering and that there was some really serious trouble inside your gut that is recovering as it is said there is peace after a storm .

During this time take complete rest , don't strain your body , drink more liquids and don't take kefir for such period of time till these symptoms fade off . These symptoms will fade off in a week's time or maximum 10 days .

The main reasons why you might feel the above symptoms cud be that you have moved from processed to raw foods , you have started taking rich probiotics which kill the bad bacteria in the body or you have been taking antibiotics or anti yeast or anti parasitic due to which pathogens die in the body by bombing .In each of these scenarios, the change in treatment will cause substantial changes in gut flora and knock out a big portion of the bad guys. When that happens, they release toxins that need to be excreted by the body and so u feel the above symptoms which is good becoz you are killing bad things in the body so even if you are in pain or feel sluggish  for some days you will be in  much more healthier tomorrow .

Die-Off symptoms will vary from person to person, as each will have different degrees of infestation. If you are having severe Die-Off symptoms, slow down your treatment and reduce your dosage of probiotics and antifungals. The liver is your main pathway for eliminating toxins, and the Die-Off symptoms mean that it is being overwhelmed.

The good and bad of kefir  are:

• Good:  It is a very powerful probiotic  and can really fix a troubled gut.
• Bad: You need to start with very small doses, such as a tablespoon once or twice per day, and build up gradually over a week or two. Once you can handle a small glass at one time, you should be able to stop worrying about dose size.

If you have a lot of "bad guys" in your gut, kefir is strong enough to crowd out the bad microbes and you may experience a die-off which may or may not explain the symptoms you experienced as you know your body the best .

So guys if you experience die off after drinking kefir its a good news that your body is repairing itself ...after all all this die off pain is only making you and giving you a  healthier tommorow .
'
Take vitamin C , good amount of rest , reduce your dosage of probiotics , don't take stress or do strenous exercise while you feel the above symptoms .

Note : You will only feel any of the symptoms if your gut has many serious problems . If your gut is healthy you wont have or feel any symptoms .....the severity of the symptoms depends on how unhealthy your gut is .