Recipe/How To: How To Use Kefir To Enhance Nutrition©


Alternavita Magazine© Recipe/How To

How To Use Kefir To Enhance Nutrition

A Few Favorite Ways To Use Kefir In The Kitchen

Always make kefir a daily part of your diet for the super nutrition it provides as it is one of the most easily obtained fermented food products worldwide. If you can’t find kefir look for buttermilk. You can easily make kefir at home from grains or commercial kefir powder starters. Kefir is a super food in and of itself but there are many ways to optimize kefir benefits as well as making store bought kefir an even healthier version by increasing phagocytic activity. Drink at least one glass of kefir per day.
• Always buy plain yogurt or kefir and add flavor like vanilla or whole fruit at home, plain yogurt or kefir has much less chances of having additives and preservatives you don’t want. Store bought juice may not be used for flavor. Juice that contains synthetic preservatives will destroy beneficial organisms in kefir
• Add kefir and yogurt to milk to increase phagocytosis, this works especially well in the elderly. Phagocytosis is the process in which infected cells and cellular debris are ‘digested’ by intestinal macrophages to inhibit oxidative stress and inflammation. Probiotics in kefir and yogurt greatly help digestion of proteins as well as keeping opportunistic pathogens in check.


Use Plain Kefir And Yogurt As Starter And Then Collect Whey And Cream Cheese

Take strained whey and cream cheese to a super healthy level while gaining important benefits over and above just collected whey from store bought yogurt!

Use plain kefir and yogurt together as a yogurt starter, 2-3 tbsp. per 8 oz. of whole fat mammal milk is best. Kefir is too thin as a beverage to be strained to produce a cream cheese, it must be fermented longer to produce a thick yogurt like texture. Once a thick yogurt is obtained, usually within about 24 hours, strain this super healthy yogurt to collect liquid whey after which kefir has a thicker texture to use in many recipes. Add a tbsp. or two of the liquid whey to other drinks or use it as a starter ferment on its own for fruit juices and herbs to create other healthy drinks. Amino acid, vitamin and mineral content become greatly concentrated in liquid whey making liquid whey, a bio super food equal to milk. Don’t throw away the thickened health powerhouse creamy cheese like end product but use it to create even more recipes like the one above and go beyond a simple kefir smoothie.

* Store bought and commercial kefir starter work best for this ferment process for beginners so as not to introduce too many organisms that may ruin the final product. Use sanitary utensils.

Easy, Healthy, Sugar Free Chocolate Mousse

Makes a super healthy weight loss/diabetic friendly dessert!

4 oz. of cream cheese end product obtained from strained plain whole fat kefir made yogurt, plain yogurt or plain greek yogurt (see how to strain yogurt for whey on the web for more info if needed)
4 oz. of heavy cream
4 tbsp. of unsweetened powdered baking cocoa or unsweetened powdered dark baking cocoa whichever you prefer
4 tbsp. of stevia, xylitol or confectioner’s sugar may be used

Combine cream cheese, cocoa and sugar in a small bowl until well blended and sugar is completely dissolved. Whip the heavy cream until stiff peaks are formed. Slowly fold the heavy cream in to the bowl mixture until fully combined. Spoon in to small dessert bowls or glasses. Chill in refrigerator for at least two hours. Makes 4 servings.

*No filler Plain yogurt and Greek yogurt create a much more desirable cream cheese end product texture after being strained to collect the liquid whey. Fillers in some store bought products create a less desirable texture.


Healthy Kefir Ranch Dressing

A healthy, probiotic rich twist on a classic dressing!

Servings: 24


11/2 cup Plain Whole Milk Kefir
1 clove fresh garlic, minced
1 Tbsp fresh dill, finely chopped
1 Tbsp fresh parsley, finely chopped
1 Tbsp fresh chives, finely chopped
2 tsp lemon juice
1/2 tsp salt
1/8 tsp black pepper

Process or blend all ingredients in food processor or blender (may also be whisked instead), cover and chill in the refrigerator for at least 30 minutes before serving.

Lifeway® Recipe


More tips for optimizing kefir

Kefir can be used as a beneficial pre-digester before meals or in the fridge.

  • Add whole fruit to kefir and let it ferment for just a few hours in the fridge to increase beneficial yeasts like Kluyveromyces lactis and Kluyveromyces Marxianus

    Add a slice of lemon, orange or lime with peel included to kefir and let it ferment for a few hours to increase Vitamin C content in kefir from the citrus peel, citrus peel has much higher vitamin C content than the pulp.

  • Sprinkle a tsp. of ground, dried powdered citrus peel or citrus zest to kefir drinks to increase citrus fiber as a safe prebiotic

  • Add chondroitin sulfate, let the sulfate ferment in kefir for a while to help digest this large, hard to absorb protein. Afterward add a tsp. of olive oil or cod liver oil to increase absorption. Chondroitin sulfate is clinically proven to restore immune tolerance in RA. Cod liver oil if used daily for at least 4 months greatly reduces inflammation in arthritis, fermented cod liver oil is best.


How to decrease the fructose/sugar content in fruit

Plain store bought kefir like LifeWay® lasts a long time refrigerated and the organisms remain active. You can use any kefir to reduce the sugar content in whole fruits by blending them together first in the blender or food processor and then letting them slow ferment for up to 24 hours in the fridge in a glass jar. The increase in friendly yeasts helps reduce sugar content in fruit by fermenting them. It also helps pre-digest fibers. Sugar laden fruits work better than citrus fruits as they naturally contain higher amounts of sugar. Friendly yeasts are able to utilize many different sugars and consume them for energy.
Lactic acid bacteria (LAB) fermentation is common among the various fermentation processes used. It produces changes in both profile and types of bioactive compounds. Molecules such as bioactive peptides, short chain fatty acids or polysaccharides are generated while sugar content or anti-nutritional compounds are decreased and phenolic compounds are converted to molecules with added biological value. These transformations, associated with prebiotic and/or probiotic potential supply as well as improvement of food components bio accessibility and bioavailability, result in modifications of health-related properties.

Water kefir is NOT a substitute for dairy kefir. Dairy kefir from grains has trillions and trillions more probiotics than water kefir.



Alternavita – Right Track News

Lactose is composed of glucose and galactose, two simpler sugars used as energy directly by our body. Lactase, an enzyme, splits lactose into glucose and galactose. … Galactose has various biological functions and serves in neural and immunological processes. Lactose is the main source of energy supplied to the newborn mammalian in its mother’s milk. Because of its lower sweeting power, lactose is unable to induce a reaction as does dextrose. Lactose does not lead to release of mediators such as endorphins or dopamine and is free of reward effects.
Alpha-lactalbumin is a protein found in Whey and milk in general (including breast milk), it binds to oleic acid to form HAMLET, (human alpha-lactalbumin made lethal to tumor cells) but does not harm normal cells. Complexes between α-LA (Alpha-lactalbumin) and OA (oleic acid) were reported to be the most active causing 100% cell death. It has been possible to make a complex between bovine α-LA (Alpha-lactalbumin) and OA (oleic acid) called BAMLET (bovine alpha-lactalbumin made lethal to tumor cells).
4-2018..The gut environment and gut microbiome dysbiosis have been demonstrated to significantly influence a range of disorders in humans, including obesity, diabetes, rheumatoid arthritis, and multiple sclerosis (MS). Recent studies on MS and its animal model, experimental autoimmune encephalomyelitis (EAE), have found that gastrointestinal microbiota may play an important role in the pathogenesis of MS/EAE. Thus, gut microbiome adjustment may be a future direction of treatment in MS.

What does immune tolerance mean in simple language?

Immune tolerance, or immunological tolerance, or immunotolerance, is a state of unresponsiveness of the immune system to substances or tissue that have the capacity to elicit an immune response in given organism. It is induced by prior exposure to that specific antigen.

A person with a severely dysfunctional, immature gut/immune system, unable to differentiate friend from foe should not be adding an over abundance of organisms in the beginning and should stick with well studied, well tolerated off the shelf brands and strains of probiotics and kefir until homeostasis is clearly achieved (no over inflammatory response, no reaction) and the immune system is properly primed and oral tolerance is restored.

You can obtain all the benefits while avoiding risk by adding strains to pasteurized milk or  from safe, clinically studied and well tolerated products in the majority as severe immune intolerance or split immune intolerance (DTH) can not well regulate until homeostasis is achieved. When in doubt
stick with store bought and on the shelf and do not add unknown organisms.

* Some also can not tolerate soil based organisms as found in home
made fermented juices. D lactate should be avoided and only L
lactate strains should be sought.

This recipe/how to post will be available until Sept.

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