12 Steps to Whole Foods

Preserving Raw Foods with Natural Probiotics
KEFIR RECIPES
Learning to make kefir is one of the most important steps in the 12 Steps course. It’s easy to make and, when
eaten daily over a period of time, can begin to heal the gut from antibiotic use and many degenerative gut issues
plaguing many, if not most, in the Western world. If you are going to indulge in a small amount of refined sugar
occasionally, having a gastrointestinal tract well populated with good microorganisms is the best way to break
those sugars down without harm to you. And because it is easy to put into your diet every day, kefir may be the
very best way to accomplish that.
NOTE: These instructions assume you have live kefir grains, which will allow you to make kefir indefinitely, using the
same living grains. (For my recommendation on obtaining live kefir grains, see the “Kefir Grains” topic under
“Robyn Recommends” on GreenSmoothieGirl.com.) If you purchase a dried starter, you can follow the
directions on the box.
Dairy or Goat Milk Kefir
1 quart jar (or however much you will use in a day)
1 qt. raw milk* (dairy or goat)
2 Tbsp. live kefir grains or one packet culture starter (find a source on GreenSmoothieGirl.com under
“Robyn Recommends”)
* Not all milk is made equal. You may believe that skim or 1% milk is best, if you were indoctrinated in the
“low-fat” age. In fact, it is a refined product, and whole milk is far superior nutritionally. The best option for
your kefir is raw goat’s milk, if you can obtain it and if you like the taste. My second choice would be organic,
raw, whole cow’s milk. (You must culture it when it’s very fresh, as it goes bad quickly.) Lastly, if you cannot
obtain those, at least make sure your milk is Rbst/hormone free.
1. Put kefir grains (or dried kefir start, like Yogourmet’s, that states it has both beneficial or “friendly”
bacteria and yeast) into the jar. Then fill it with the milk, leaving a couple inches of headroom.
© Copyright Robyn Openshaw 12 Steps to Whole Foods 233