It’s tangy, it’s creamy, and it’s full of active probiotics: it’s kefir! Let’s explore its history and learn some of the health benefits of this tasty treat.
What is Kefir?
What are the Health Benefits of Kefir?
A Short History of Kefir
Our Favorite Ways to Use Kefir in Recipes
What is Kefir?
But first, the big question: how do you pronounce kefir? There is no single “right way.” Some use the traditional Russian pronunciation “kuh-FEAR,” while most Americans say “KEE-fer.”
Kefir is a fermented milk drink that is low in lactose and similar to yogurt in texture — but with added tanginess from the fermentation process. Similar to yogurt, this cultured dairy drink is made from kefir “grains” and fermented cow milk (and sometimes, goat and sheep milk), some describe the flavor as tart, slightly carbonated, and tangy with an overall creamy texture. Kefir “grains” are not grains like oat, barley, and quinoa– they’re made from clusters of yeast, grain, and bacteria, and look a bit like cheese curds.
While kefir is often compared to yogurt, it contains much more good-for-you bacteria and protein than typical yogurt. This extra protein makes it a filling alternative for breakfast that is easier on the gut than some more lactose-heavy options.
What are the Health Benefits of Kefir?
As a drinkable alternative to yogurt packed with vitamins, minerals, and protein, in the last several years, kefir has been gaining popularity for its health benefits. Kefir grains contain the good kind of bacteria that include lactobacillus, yeast, and acetic acid. When added to milk, these grains ferment at room temperature and break down the lactose (aka, milk sugars) into lactic acid, decreasing the lactose levels 20-30% and making Kefir easier to digest. This fermentation also results in a laundry list of vitamins and minerals, including:
B Vitamins (B12 and B2) — Supports healthy brain function and cell formation.
Vitamin D — Great for calcium absorption and overall bone health.
Calcium — Builds strong bones and teeth.
Potassium — Aids in heart health and blood pressure regulation.
Magnesium — Improves blood sugar control and supports your muscles and nerves.
Riboflavin — Important for the growth and function of cells in your body.
Vitamin A — Supports your vision, skin, and immune system.
Our 100% grass-fed organic Kefir contains a wide range of nutrients to support bone health, aid digestion, provide a healthy source of protein, and boost immunity. Kefir has ~12 different active probiotic strains. These “good” kind of bacteria support the body in different ways, but primarily, they can:
Boost Gut Health — Probiotics and magnesium in kefir support the gut bacteria that helps you break down your food, helping reduce digestive problems.
Support Immune Function — A healthy gut is key to supporting your immune system and fighting off the wrong kind of intruders and germs.
Enhance Bone Density — Kefir is rich in calcium and vitamin D, both of which benefit your bone health as you age.
Contribute to Heart Health — Studies suggest that kefir can decrease blood pressure and reduce cardiovascular risks.
Reduced Inflammation — The anti-inflammatory properties of kefir may be able to help soothe skin conditions like eczema and acne.
Filled with probiotics and minerals to support a healthy gut microbiome, our 100% grass-fed kefir also has 5 grams of protein per serving to help keep you full and round out a healthy diet.
A Short History of Kefir
Kefir grains have been around for thousands of years — traces have even been found in a 4,000 year-old tomb in China. Fermenting milk is an excellent way to store fresh milk and make it last longer, which is why the combination of milk + kefir grains helped avoid spoilage without requiring a very modern contraption like the fridge.
In some cultures, kefir was fermented in a leather sack that was hung on the front door during the day so visitors could push the sacks in order to mix and better ferment the kefir grains and milk; a true community effort.
The word “kefir” appeared around Russia, Central Europe, and Eastern European countries in the late 1800s, but this process was called something different around the world and throughout history. The adoption of the word “kefir” was likely due to the fact that it was marketed and produced in Russia at a large scale in the 30s, and then spread across the globe — it no longer needed to be a family recipe passed down from different generations.
100% Grass-Fed Kefir from Maple Hill
Today, kefir is common in the dairy aisle– if you want to boost your gut health, add a twist to your smoothies, or try something new, kefir is a delicious and nutritious choice. With its rich history, impressive health benefits, and versatility in the kitchen, it’s a powerful addition to our daily diets. At Maple Hill, we think the best kefir comes from 100% grass-fed milk.
Like all products from Maple Hill, our award-winning strawberry, plain (perfect for cooking!), and vanilla are all 100% grass-fed kefirs made from milk produced by cows fed an exclusively grass diet, on farms steeped in regenerative practices. Focusing on good grass and dairy practices is a cyclical relationship: grass absorbs carbon, cows eat the grass, and their grazing practices benefit the soil, which in turn supports more grass growth. This sustainable approach not only helps the environment but also produces a healthier and more delicious dairy.
Our Favorite Ways to Use Kefir in Recipes
Ready to see the health benefits of 100% grass-fed kefir for yourself? You aren’t limited to the bottle — kefir is a versatile ingredient that brings a new layer of flavor and nutrition to many recipes:
Breakfast Smoothies — Mix your favorite frozen and fresh fruit with kefir instead of milk or water for a probiotic breakfast smoothie. You can also add almond butter for extra protein and texture. Here’s a fast and easy recipe for a strawberry kefir smoothie.
Dips and Dressings — Kefir makes a creamy addition to dressings with olive oil, vinegar, and seasonings. With lemon zest, fresh herbs, and garlic you have everything you need for a delicious kefir herb dressing.
Overnight Oats — Add rolled oats, chia seeds, cinnamon, and maple syrup along with a cup of kefir for perfect overnight oats that will be a much more filling morning to-go.
Pancakes and Waffles — You can replace buttermilk with kefir in any recipe that calls for it, including staples like cornbread, pancakes, waffles, and other baked goods. Here’s one of our recipes for vanilla kefir pancakes with raspberries.
Homemade Ice Cream — Similar to frozen yogurt, it’s easy to make a no-churn kefir ice cream with a little sweetener, your favorite flavorings, and a blender or food processor. Here is a recipe we love for a very simple peanut butter kefir ice cream.
Looking for a place to start? You can find Maple Hill kefir in stores across the U.S. and Canada.
Also, don’t miss some of our other great recipes featuring organic, 100% grass-fed Maple Hill products:
At Maple Hill, we’ve been committed to regenerative practices since 2009 because we know the highest quality dairy begins with the health of soil, grass, and cows. We believe that 100% grass-fed organic dairy farming done right is the pinnacle of organic, nourishes families with the best nutrition, and leaves the earth better than we found it. We are proud to be selected as a USDA Climate Smart Partner — supporting the production of climate smart commodities throughout the United States.
Our 100% Grass-fed Organic dairy products include: 100% grass-fed whole milk, 100% grass-fed 2% reduced fat milk, 100% grass-fed butter (salted and unsalted), 100% grass-fed kefir (plain, vanilla, and strawberry), 100% grass-fed greek yogurt (plain and vanilla bean), and 100% grass-fed cream-on-top yogurt (plain and vanilla).
