Wild Fermentation workshop sunday 26 August 2012

workshop poster -  supported by Bellingen Council's Environmental levy

  Project coordination by Olivia Bernardini 

The following is Information presented at the workshop - more will be added over time

Kefir

What is kefir?

Kefir is a cultured and microbial-rich food which contains strains of beneficial yeast & bacteria. The presence of yeast in addition to lactobacilli gives kefir a bubbly effervescence and a small alcohol content (1%). Yet kefir does not feed yeast in the body and is well tolerated by lactose intolerant people because the friendly bacteria & beneficial yeast growing in the kefir consume most of the lactose and provide enzymes for consuming whatever lactose is left after the culturing process.

Sandor Katz, in his book Wild Fermentation tells us how the story of kefir is full of intrigue:

 The first Kefir grains are said to have been a gift from Allah, delivered by his prophet Mohammed. The grains were treasured by the people who possessed them, passed them down from generation to generation and definitely not shared with strangers. Russians of the early twentieth century, desiring knowledge of this intensely nourishing drink, sent a young woman named Irina Sakharova to charm a Caucasian prince out of some kefir grains. After much intrigue and adventure, she eventually secured some and brought the curds to Russia. Soon kefir became a popular drink there. In 1973, at age 85, Irina Sakharova was formally recognized by the Soviet Ministry of Health for her role in bringing kefir to the Russian people.

Nutritional and therapeutic value of kefir.

Milk kefir is a complete protein with all the essential amino acids. Once the milk is

kefir-ed, the friendly bacteria have partially digested the protein, making it much easier for us to digest. Tryptophan, one of the essential amino acids abundant in kefir, is well known for its relaxing effect on the nervous system. Because kefir also offers an abundance of calcium and magnesium, which are also important minerals for a healthy nervous system, kefir in the diet can have a particularly profound calming effect. Kefir’s ample supply of phosphorus, the second most abundant mineral in our bodies, helps utilize carbohydrates, fats, and proteins for cell growth, maintenance and energy. Kefir is rich in Vitamin B12, B1, and Vitamin K. It is an excellent source of biotin, a B Vitamin which aids the body’s assimilation of other B Vitamins, such as folic acid, pantothenic acid, and B12. The numerous benefits of maintaining adequate B vitamin intake range from regulation of the kidneys, liver and nervous system to helping relieve skin disorders, boost energy and promote longevity.

How to make various types of kefir

Basic Kefir recipe

Ingredients:

1-2 tablespoons kefir grains
2 cups milk (preferably organic, raw milk from grass-fed cows or goats)
1. Put 1-2 tablespoons of kefir grains into a clean 1 litre  jar. (The more kefir grains you use, the faster it will culture.)
2. Add milk. Leave a half inch to an inch of room at the top. If you want a thicker kefir, add a little cream. The more cream you add, the thicker your kefir will be.
3. Cover the jar with a lid and set it out on the counter (or in a cupboard — NOT in the fridge!) for anywhere from 12-36 hours. The kefir grains will culture the milk. It cultures faster in a warm kitchen than a cool one. You will know when it’s ready because it will start to look thick and clumpy. The longer you leave it out, the more tangy and cultured it will become. If it separates into a clear liquid and clumps, it’s REALLY ready.
4. When it’s ready, pour the kefir out into a strainer set on top of a glass Pyrex measuring cup or a glass bowl or jar. It’s important to use glass or plastic. Do not use stainless steel or metal of any kind.
5. Use a rubber spatula or wooden spoon to gently stir the kefir until all the liquid passes through the mesh and you are left with kefir grains.
6. If  you are using the grains again immediately to make another batch of kefir, I suggest you do not rinse your grains. I find that my kefir grains grow more quickly when I do not rinse them. If you do want to rinse them, ONLY use filtered water. Do not use tap water. It will kill them. (What does that tell you about the tap water we drink?!)
7. Place your grains back into a clean jar, add some more milk and start all over again
8. If you are going to store the grains in the fridge until next time you use them, rinse them in filtered water and place them either in milk or in filtered water in a clean jar. Change the milk  or water once a week.

In the warmer months kefir may be ready to drink in 18 hours. If you let it sit out too long at room temperature, it will become thick and eventually start turning into cheese and whey. If your kefir is "lumpy" and too sour, you are definitely leaving it out too long. It should be creamy and "drinkable"...a little thicker than milk. At this point, shake it well and place the kefir into your refrigerator. It will thicken a little more since it is continuing to culture, but at a much slower pace. Making kefir is an art, not an exact science. With each batch you make, adjust the time until you get it just the way you like it.

Coconut kefir

Donna Gates’ The Body Ecology Diet recipe

Preparation:

1. Carefully select young healthy green or shucked coconuts, checking for any mold, discoloration or difference in texture.

2. Lay the coconut on its side. Cut several thin slices from the bottom.

3. A circle appears (often a white or brown ring) and you will find a soft spot which you can penetrate to reach the sterile, sweet coconut water. Sometimes a hard knot makes it more difficult to cut through the coconut. Usually the hole is in or beside this knot.

4. Set the coconut down into sink, so the “cone shaped” head nestles firmly into the drain. Poke down through the soft spot, creating a hole in the coconut shell.

5. Widen the hole with a carrot peeler, so water can easily pour out.

6. Each coconut contains 1 to 1.5 cups of water

7. Ideally coconut water should be 92 F (31 or 32 C). Microflora prefer this temperature, so pour the coconut water into a saucepan and heat carefully. Use a cooking thermometer if desired to check the temperature or wash your hands well and dip your finger into the coconut water to test for the right temperature. At 92 F, you won’t feel either hot or cold. It should be around the same temperature as an infant’s formula, just below body temperature.

Be careful not to overheat.  Above 100 degrees much of the enzymes and vitamins are destroyed, and at this temperature the microflora will also die.

8. Add 1 foil pack of B.E. Kefir, Essential Duo or Veggie Culture Starter. Kefir contains Lactobacillus and beneficial yeast. Essential Duo contains L .acidophilus and Bifidobacterium longum (BB536). Veggie Culture contains L. plantarum. Each of these formulas provides important beneficial bacteria.

9. Pour coconut water with starter into a glass container with tight fitting lid. Use 3 to 4 coconuts to fill 1 to 1.5 quart jar.

10. Put lid onto the glass container and shake vigorously.

11. Ferment at 70 F - 75 F for 36 hours. Insulate if necessary to maintain this temperature

Note: I have made coconut kefir successfully with kefir grains and without heating nor insulating.  Please note that the kefir grains will not grow and multiply in coconut water, so to keep your grains healthy you will need to regularily make dairy kefir too.

Avocado & Kefir dip

Ingredients:

1 cup kefir
1 ripe avocado
1 teaspoon apple cider vinegar
1 teaspoon ground cumin
1/2 teaspoon each of ground ginger, dill leaf, kelp, herb salt (such as Herbamare), turmeric
pinch of cayenne to taste (optional)

Instructions:
Add all ingredients to the blender and blend well. You may need to use the blender‘s plunger or a spatula to scrape down the sides and keep the mixture moving until everything is thoroughly blended.

Serve on a green salad or use a as a dip.

Kefir Cheese

Making cheese from kefir is easy and it contains all the beneficial probiotic micro-organisms that kefir is famous for. This recipe makes a tasty, soft cheese, similar to cream cheese but even easier to spread.

This is the basic recipe for making a plain kefir cheese, you can use it as-is or add herbs, fruit and nuts to create your own delicious variations.

If you want to make cheese from your kefir generally you’ll want to let your kefir ferment for 48 hours (but this can vary depending on the temperature), or until the curds and whey separate out and the curds become quite thick.

Use a plastic colander and cheesecloth (or an old t-shirt). Start by lining a plastic strainer or colander with cheesecloth. Sit the strainer or colander into a bowl or jar so that there will be enough room for the whey to drain off into the bowl/jar without touching the bottom of the strainer/colander. Pour the kefir into the cheesecloth and let it sit in the refrigerator for 24-48 hours to drain.

You may have to experiment with the cheesecloth to see what works best, a single or double thickness. You may want to use a double thickness of cheesecloth if the kefir is a very thin and runny consistency. If the kefir is quite thick, with clots already forming you may be able to use a single thickness of cheesecloth.

And don’t throw the whey out, it’s nutritious as well. You can use it in smoothies and shakes,and many other recipes. You can use for making pancakes, make sauerkraut and cultured vegetables,  and for lacto-fermenting grains.

(Cultured vegetables don’t need a starter, they will ferment without one, but using kefir whey will add all the strains of beneficial micro-organisms found in the kefir to your cultured vegetables. It would be a good alternative to using a salt brine for anyone who wants to reduce their salt intake.)

If you want to speed the process along, carefully gather up the corners of the cheesecloth and then the edges and twist them to form a sort of bag with the top closed off. Hold the twisted loose ends with one hand and squeeze the bag with the other. As you squeeze out some whey and compress the cheese you can twist the bag around even more. The whey will be squeezed out by the twisting action as well as when you squeeze the bag with your hand. You can use this technique to speed up the process of making the cheese and also to compress the cheese into a denser, dryer consistency.

Once you deem your kefir cheese is ready, tip it from the cheesecloth into a glass or ceramic bowl. Use a wooden spoon or spatula to scrap any remaining cheese from the cheesecloth.

As with all fermented foods,  avoid contact with metal utensils.

Add any herbs, spices or other ingredients you feel like, or use it just as it is. It should keep in the refrigerator for a couple of weeks.

Rosemary, Garlic and Walnut Kefir Cheese

Ingredients

1 cup of kefir cheese
handful of fresh rosemary (about 1 tablespoon very finely chopped)
1 small clove garlic
5-6 whole walnuts and a pinch of salt

Once the kefir cheese is ready, scrape it from the cheesecloth into a glass or ceramic bowl. Remove any hard stems from the rosemary and chop it as finely as you can. Try to get it as close to a powdered texture as possible. Add to the kefir cheese. Remove the husk from the clove of garlic and crush it through a garlic press or chop it as finely as possible. Add to the kefir cheese. Roughly chop the walnuts and add to the kefir cheese, along with salt to taste.

Mix by hand until all the ingredients are well blended, and serve.