12 Steps to Whole Foods
Preserving Raw Foods with Natural Probiotics 232 12 Steps to Whole Foods © Copyright Robyn Openshaw
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
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Preserving Raw <strong>Foods</strong> with Natural Probiotics<br />
KEFIR RECIPES<br />
Learning <strong>to</strong> make kefir is one of the most important steps in the <strong>12</strong> <strong>Steps</strong> course. It’s easy <strong>to</strong> make and, when<br />
eaten daily over a period of time, can begin <strong>to</strong> heal the gut from antibiotic use and many degenerative gut issues<br />
plaguing many, if not most, in the Western world. If you are going <strong>to</strong> indulge in a small amount of refined sugar<br />
occasionally, having a gastrointestinal tract well populated with good microorganisms is the best way <strong>to</strong> break<br />
those sugars down without harm <strong>to</strong> you. And because it is easy <strong>to</strong> put in<strong>to</strong> your diet every day, kefir may be the<br />
very best way <strong>to</strong> accomplish that.<br />
NOTE: These instructions assume you have live kefir grains, which will allow you <strong>to</strong> make kefir indefinitely, using the<br />
same living grains. (For my recommendation on obtaining live kefir grains, see the “Kefir Grains” <strong>to</strong>pic under<br />
“Robyn Recommends” on GreenSmoothieGirl.com.) If you purchase a dried starter, you can follow the<br />
directions on the box.<br />
Dairy or Goat Milk Kefir<br />
1 quart jar (or however much you will use in a day)<br />
1 qt. raw milk* (dairy or goat)<br />
2 Tbsp. live kefir grains or one packet culture starter (find a source on GreenSmoothieGirl.com under<br />
“Robyn Recommends”)<br />
* Not all milk is made equal. You may believe that skim or 1% milk is best, if you were indoctrinated in the<br />
“low-fat” age. In fact, it is a refined product, and whole milk is far superior nutritionally. The best option for<br />
your kefir is raw goat’s milk, if you can obtain it and if you like the taste. My second choice would be organic,<br />
raw, whole cow’s milk. (You must culture it when it’s very fresh, as it goes bad quickly.) Lastly, if you cannot<br />
obtain those, at least make sure your milk is Rbst/hormone free.<br />
1. Put kefir grains (or dried kefir start, like Yogourmet’s, that states it has both beneficial or “friendly”<br />
bacteria and yeast) in<strong>to</strong> the jar. Then fill it with the milk, leaving a couple inches of headroom.<br />
© Copyright Robyn Openshaw <strong>12</strong> <strong>Steps</strong> <strong>to</strong> <strong>Whole</strong> <strong>Foods</strong> 233