How to make kefir

How to make kefir takes about five-minutes; I have had a love affair with it since it fixed in one week a severe bellyache of many years[1].

These days we are overexposed to many drugs and chemicals that harm the normal-flora that dwell in our intestines, bladders and even the armpit. In the happy tum there is an astonishing 2kg of friendly bacteria, viruses and yeast cells.

Most of us are seriously deficient so making a natural probiotic in your home is the solution; we have found how to make kefir the simplest. It takes about five-minutes.

Researchers have shown that the diversity as well as the quantity of these bugs is important; in your homemade kefir you will have over thirty different friendly bacteria. In a probiotic supplement there will rarely be more than four; at fifty-times the price.

Initially you should make kefir daily for perhaps a month. How frequently you consume it after that is totally dependent on your lifestyle. We find that twice a week works for our well-being but there appears to be very few guidelines, so follow your own instincts.

The cost is that of one cup of milk; dirt-cheap.

Kefir in funnel.
  1. Get some active kefir culture from a friend, or the frozen seed from your wellness store, and place it in a roughly half-litre glass bottle. A fairly wide lid is helpful.
  2. Add about a cup of milk. Raw tastes better, but regular pasteurised-dairy from the store works perfectly well.
  3. Leave it on the kitchen-counter for a few hours until it curdles. Then put it in the fridge, depending on how strong you want it.
  4. Pour the contents into a small plastic colander over a deep dish of sorts; I use a glass measuring-bowl. Allow to drain, and use a stainless steel or plastic spoon to help the liquid through.
  5. Return the curds to the same bottle and add a little unchlorinated-water, stir and again pour through the colander. You may want to repeat this; I do sometimes if it's still milky.
  6. Then spoon the washed kefir granules into a clean bottle; add fresh-milk and start again.

Then you either drink the cultured-milk that you have strained off, or use it in a smoothie to soften the sour taste. It is not to everyone's liking but with half a banana and a teaspoon of raw honey it is perfectly palatable.

Made with raw-milk I find it is a little sweeter but obviously you must know your dairyman. Contamination with unfriendly bacteria is possible.

You must use unchlorinated-water to rinse the curds or it will kill the friendly kefir bacteria.

We use filtered and sterilised rain-water harvested from the roof and stored in an underground reservoir.

For those who like to make artisan bread, as we do, adding some of your kefir after filtering to the dough makes a lovely softer crumb. The good wife wants to know whether it's simply the dairy, or the bacteria that are helping to predigest the gluten. We need to experiment more.

Sourdough has a mind of its own though, as even experienced bakers will tell you. Once you know how to make kefir and prepare your own artisan-bread you'll never go back to the commercial loaf.

Some things in life cannot be hurried, though we humans are forever looking for more short-cuts, and some are okay but not with making a probiotic, nor when baking a decent loaf of bread.

To have less and live more is part of our philosophy of life. It's perfectly expressed when forest bathing too. Take time to smell the roses; the ghastly alternative is stress, nervous-breakdowns and psychiatric medication.

As for me and my family, we choose now to live in the slow-lane; it's blissfully pleasant.

Plastic kefir funnel or colander.

Supporting the microbiome

It's not enough to take a glass of kefir and other probiotics daily; we also have to support the microbiome. Here are several steps that we can and should take to increase the diversity of friendly bacteria, yeasts and virus in the gut.

  1. Enjoy a diet rich in the fibre that those friendly bugs feed on. That means fruit, vegetables and whole-grains daily, says Dr Mark Goodarzi, an endocrinologist.
  2. Wherever possible try to reduce the saturated-fat. Could you use avocado or olive oil instead of butter on your bread?
  3. Get more of your protein from legumes; eat less red-meat.
  4. Avoid artificial sweeteners and reduce sugar; both will unfriend your microbiome.
  5. Get more daily exercise.

Kefir smoothie

Kefir breakfast smoothie.

We make a number of different kefir smoothies; all have a quarter of a banana and half a teaspoon of honey. I am prediabetic so I have to keep the glycemic load down. Raised blood-glucose from chronic excessive carbohydrate consumption is a killer; literally.

How to make kefir

How to make kefir, the easiest probiotic in my opinion, in your own kitchen; sauerkraut is an alternative but a lot more long-winded.

  1. What Roles Do Probiotics Play in the Eradication of Helicobacter pylori?


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