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So you have started making milk kefir, your grains are growing and as a result you are making more and more kefir. Every time you open the fridge you are reminded that you have too much kefir and you have to use some of it up but you can only have so many kefir smoothies or bowls of cereal with kefir. It is time to start cooking with it.
Milk kefir has properties making it ideal for cooking. It has a lower lactose content then plain milk, is slightly acidic which adds tang and helps quick breads to rise and is thick enough to add body to any dressing or sauce. It can be used in soups, stews, baking, sauces and salad dressing.
Once you have learned the basics below you will find you rarely have too much kefir.
Milk kefir is acidic
As your kefir grains consume the sugar in milk it produces lactic acid and acetic acid. These two acids are produced by lactic acid bacteria (LAB) and acetic acid bacteria (AAB). These two acids lower the pH of your milk kefir enough for the proteins in the milk to solidify causing the kefir thicken. For an explanation why this happens read Five reasons Why Milk Kefir Separates: Plus the Real One.
This acid provides additional rising power to any quick bread recipe. The acid in the kefir reacts with the baking powder and baking soda releasing CO2 gas which gets caught in the dough forcing it to rise. This is the same principle which makes buttermilk pancakes fluffy or adding vinegar to muffins makes them extra light.
The acidity also adds tang to the kefir which gives creamy salad dressings or dips an additional zip. For a thicker dip you can hang the kefir in a cotton cloth for a few hours to drain off some of the whey. This adds body to the kefir for thicker dips or sauces.
Milk kefir can be made with different fat content
Kefir grains are very versatile and can be used to make kefir with any type of milk. With a little foresight you can make kefir for specific purposes.
The amount of fat content does not affect the action of the kefir grains as there are few changes in the milk fat from the microbial action of the grains. Some fat is included in the kefir grains but most stays in the kefir unchanged. This can be used to your advantage if you plan for it.
Low fat kefir:
Low fat milk kefir makes kefir with a thin consistency. It can be used for making salad dressings and runny sauces which need a bit of body. Dressings like honey mustard or ginger miso are good choices for this type of kefir.
You can make low fat kefir with 0% or 1% milk. It makes a kefir which is easily drinkable. It can be quite fizzy if it is fermented in warm temperatures because the yeast has lots of available sugar to ferment.
Medium fat kefir:
This is a good all round kefir. It is great for smoothies, as a milk replacement in cereal, baking and soups. If left to over ferment it can be used to make bread as the yeast can use the sugar in the flour to produce CO2. The texture is closer to yogurt but still has a liquid consistency.
Make this type of kefir with 2% to homogenized milk.
High fat kefir:
High fat kefir produces a kefir with a thick creamy texture. It can be substituted for sour cream or yogurt. If it is hung for 24 yours or so it makes a very thick cream cheese. This is the type of kefir to make thick dips, ice cream, sauces and gravy.
Use 10% to 33% whipping cream for this type of kefir.
Milk kefir can be heated without loss of most probiotic effects
The heating up of milk kefir has a negative effect on the amount of live probiotics which are left in the food. Once kefir has been heated above 70˚C to 100˚C most of the live probiotics are killed. At that point they are no longer probiotics as they will not multiply or take up residence in your gut.
But that doesn’t mean that the benefits of consuming them are lost in the cooking process. In fact there are several researchers studying the effect of heat killed probiotics on the gut and they have found that although the probiotics have lost their ability to actively destroy pathogenic bacteria they still have a positive effect on reducing inflammation, providing vitamins and minerals and blocking the receptor sites used by disease causing bacteria in the gut.
This is an active research topic because giving live probiotics to seriously ill patients with damaged immunity such as cancer patients, those suffering from AIDS or sever gastro-intestinal diseases are at risk from live probiotics. If the cells are destroyed prior to ingestion it has been found that most of the benefits of the probiotics are retained.
If you use your milk kefir for baking, thickened soups or sauces which require high heat you will not have lost all the benefits of the milk kefir. Heat does not destroy all the proteins and enzymes found in the milk kefir or make the minerals unavailable again.
If you are concerned with consuming enough live probiotics in your kefir than use your milk kefir in recipes which don’t require high heat or add the kefir at the end of the cooking time just before serving.
The affect heat has on kefir protein
When milk kefir is heated the protein has a tendency to curdle. This is especially noticeable when cooking with low fat kefir because the lack of milk fat allows the proteins to collect together more easily. When using milk kefir for creamy soups use high fat kefir and add it at the end of the cooking time.
Another option is to use a high powered blender to make you creamy soups and sauces as the blender breaks down the protein particles as they form keeping them liquid. This makes a thickened product which has lots of body and creamy texture.
Kefir gets its protein from two sources, the milk and the growth of the microorganisms. This diversity provides a variety of proteins for your body to use.
How to substitute kefir in recipes
The nice thing about kefir is it can be easily substituted for other liquids in recipes. It can replace milk, water, yogurt, cream cheese, sour cream and even hard cheese.
Replacing water for kefir
Water is used in baking for hydration in making breads and other bakery items. The water helps to dissolve the sugar and helps to improve the formation of gluten while working the dough.
When you replace kefir for the water in baking you are adding three other things besides the hydration.
- Acidity
- Protein
- Leavening
The pH of kefir is at least 4.0 as milk tends to not thicken before it reaches a pH of at least 4.0. This makes the kefir much more acidic than water. This will help quick breads rise faster and with more CO2 gas but it also imparts a tangier flavor to the baked product. You may have to compensate by adding less other acidic ingredients.
Additional protein will add more body to the baking making for a firmer bread. For a lighter product you may need to increase the hydration level and/or let rise longer.
Kefir has active yeast and lactic acid bacteria in it so when making yeasted breads you may not need as much or any additional leavening. The active culture in the kefir can use the sugar in the dough just as packaged yeast does and can mimic the sour flavor of sourdough bread.
For non-bakery items kefir can replace water for a thicker tangier flavor in gravies, soups and sauces. Again this will add body to the sauce allowing you to use less or no thickener like flour or corn starch. For really thick sauces use full fat milk to make the kefir or hang some medium fat kefir for a while to remove some of the whey.
Replacing milk with kefir
Kefir can replace milk on a one to one basis in most recipes. The thin consistency of kefir allows it to behave the same as milk for hydration levels. The added acidity improves the rising power of baked goods such as muffins, pancakes and biscuits.
The added acidity reacts with baking soda and baking powder giving it extra action making for fluffier baking. This is similar to the action buttermilk has when making buttermilk pancakes. The end product has a tangy creamy flavor which works well with quick breads.
Replacing milk with kefir in thickened sauces can be done with a few cautions. Kefir is acidic which makes the proteins more likely to congeal and form globules when heated. This is why milk which has soured tends to curdle when put in hot drinks. To avoid this add the milk at the end of the cooking time just before serving. Cool the liquid down before adding the kefir.
If you are adding kefir to a hot soup then remove some of the broth from the soup and bland it with the kefir in a high powered blender for a minute or so to break down the proteins. This helps to keep the soup smooth and creamy.
You may need to add less thickener to get the required thickness as the kefir is thicker than milk with more available protein. As the sauce cools it may become thicker than you want so you may want to use less thickener overall.
Replacing heavy cream with kefir
Heavy cream is used to make some of the richest sauces around. It is high in fat and can be hard to digest when mixed with pasta or other starches. Kefir on the other hand is easier to digest and has many health benefits not found in heavy cream.
To replace thick cream for sauces like Alfredo sauce use kefir made with heavy cream like half and half or whipping cream. The high fat in these kefirs goes well with the cheese and spices of these sauces.
It can also replace the cream in ice cream recipes on a one-to-one basis. Make the custard for the ice cream in a high powered blender to avoid curdling then add the remainder of the cream once the custard has cooled. This will keep the ice cream smooth. You may need to add additional sweetener to counter the loss in sugar from the fermentation process or you may like it the way it is.
Replacing yogurt with kefir
If kefir is being used to replace yogurt then either use high fat kefir or hang it for a while until you have reached the proper thickness. It can then be used on a one to one basis. Kefir can be tangier than yogurt so if you want a bland flavored kefir use fresh kefir rather than older kefir as more of the lactose will still be in the milk and there will be less lactic acid.
Replacing cream cheese with kefir
This is a two-step process:
- Make kefir cream cheese (link to kefir cream cheese article)
- Use the kefir cream cheese on a one-to-one basis
It will add additional tang so it is ideal for savory creamy dips, cheesecakes, cheeseballs and quiche.
For sweet recipes you may have to adjust the amount of sweetener or reduce other acidic ingredients to balance the sweetness with the tangy flavors or you can add a basic ingredient like soda to reduce the acidity if they’re other intense flavors in the recipe.
Replacing sour cream with kefir
Sour cream is not as acidic as kefir so replacing it with kefir makes for a more intense flavored product. When making dips with kefir use high fat kefir and add any acidifying ingredients after adding the kefir. This includes vinegar, brined or pickled ingredients. The kefir will amplify the flavors of added ingredients so taste the dip often as you make it.
Replacing kefir with sour cream in cheesecake or other desserts check the consistency of the kefir cream cheese. You may have to adjust the amount of other liquids in the recipe to get the required thickness. If you want a very thick kefir cream cheese then hang it to let more of the whey to drain.
Using kefir for salad dressings
When making dressings with kefir add the kefir in first then adjust the amount of vinegar to get the right acidity. Kefir continues to acidify as it ages so by adding the vinegar at the end you can adjust the acidity of your dressing without sacrificing the creamy texture.
Replace kefir for blue cheese in salads or baked goods
To di this you will have to make hard kefir cheese. Which takes a few days depending on how hard you want your cheese to be. Kefir with a low fat content like 0-1% milk fat make a crumbly kefir cheese with substitutes well for blue cheese without the string blue cheese flavor. This can make a mild dressing but still retain the texture of the dressing.
Hard kefir cheese made from higher fat milk makes a cheese which is creamy and smooth in texture. This can be a great addition to cheese platers or cut up into salads or flavored and served with eggs and toast.
Replace whipped cream with cream kefir
When you make whipped cream you are adding air to the cream. It is the fat in the cream which holds onto the air and acts as a thickener giving it its fluffy texture.
Kefir made with high fat milk has the same properties. The microbial action of the grains does not affect the amount of fat in the milk to a great degree. This makes it possible to whip kefir made from whipping cream. This gives a topping which has a pleasant tangy flavor which helps to cut the rich texture of the whipped cream.
Kefir made from other types of milk
Kefir is also made with goat, sheep and buffalo milk which all have their own characteristics.
Goat milk if naturally homogenized so the milk fat does not separate. This can be useful for making cheese from goat milk as it tends to make a softer more spreadable cheese. It has the traditional goat cheese flavor which goes well in salads, savory drinks and soups.
Sheep milk is very mild in flavor and makes a kefir which is very smooth in flavor. Best kept plain or added to delicately flavored drinks.
Uses for Nut and seed kefir
Nut kefirs of all types can be used to make vegan cheese although it does not have the same creamy flavor if it is pressed can make a hard cheese for crumbling into salads. Nut kefir can be used to make nut waffles, pancakes or pound cake for those who are sensitive to milk products. Just follow this recipe for making nut or seed kefir. The resulting kefir will have little or no lactose in it.