Find out why you need to add kefir to your diet when following the ketogenic diet and how to make keto kefir with just 2 ingredients.
You might have been reading about Kefir all over the internet recently.
What is this unique drink and why is it so popular?
Kefir is a fermented milk beverage that originated in the Caucasus Mountains. It’s made by adding kefir grains to milk, which contain bacteria and yeast that start the fermentation process.
Many people during the 18th century believed that Kefir had magical healing properties and so they would pass the kefir grains down from one generation to another only in the same family, keeping it a closely guarded secret!
In this blog post, I’ll show you how to make keto kefir with just coconut milk and a sachet of kefir starter culture.
It’s just as refreshing and nutritious as the normal version with less than 2g carbs per serving! I’ll also discuss the health benefits of kefir and give you some tips on how to incorporate it into your keto diet.
Is Kefir keto-friendly?
Yes, kefir is keto-friendly! In fact, it’s one of the best probiotic foods you can eat on a ketogenic diet.
A standard serving of kefir contains 10-13 grams of net carbs which is below the recommended 20-50 grams for a keto diet.
With our keto kefir recipe, you can enjoy kefir anytime you want while still being in ketosis.
Health benefits of Kefir
Kefir is wonderful for boosting your gut health, improving digestion, increasing absorption of nutrients, and bolstering your immune system.
It’s also a great drink to consume to reduce keto bloating.
This thick, creamy drink is packed with all sorts of probiotics, protein, and vitamins.
Kefir is also high in calcium, magnesium, phosphorus, and vitamin B12. These minerals are essential for bone health and the prevention of osteoporosis.
Another surprising health benefit of kefir is that it can inhibit the growth of tumour-causing cells in the body, thus helping to fight cancer.
And yes, this has been confirmed by multiple studies and scientists are now actively looking into the possibility of using probiotics in cancer treatment. source
Are probiotics good for keto diet?
Probiotics are an amazing supplement to add while on the keto diet. Not only will they improve digestive health, reduce keto diet bloating, and improve the immune system, they will also help lower cholesterol levels and might even help you lose weight.
How to make Keto Kefir with Coconut Milk
Let me now take you through our recipe for keto kefir that you can easily make with coconut milk. This is a delicious, refreshing drink that you can have at any time of the day!
What you’ll need:
A jar with a lid of a sealable glass bottle
4 cups coconut milk (this is the low carb coconut milk I always use)
1 sachet of kefir starter cultures (buy on Amazon or find at your local health food shop)
How to make coconut milk kefir:
1. Pour the coconut milk into the jar and add in the sachet of the kefir starter. Shake well until the mixture is combined.
2. Seal the jar and keep it in a warm place for 24-48 hours. This will allow the fermentation to take place at a slow, steady pace. Ensure that the jar is kept somewhere that is neither too hot nor too cold. Around 72F to 85F is generally the best temperature to store it in.
3. After 24 hours, open the jar and taste to check if it is as per your requirement. If not, you can allow it to ferment for another 24 hours.
4. Once done, shake the jar thoroughly and place it in the fridge. Your coconut milk keto kefir is now ready! Refrigerated properly, this kefir should last for 4-5 days after which you can make a new batch.
Tip – If you want to add a little bit of sweetness to your kefir, you can add low-carb sweeteners like Stevia or Sucralose. A tiny hint of vanilla essence or cinnamon powder can also give a flavor punch and enhance the taste!
Keto Kefir Smoothie
Try this keto kefir smoothie with blueberries for a quick low carb breakfast full of good probiotics.
Ingredients
- 1/8 cup blueberries
- 1/2 cup coconut milk kefir (recipe above)
- 1 tbsp sweetener
- 1/2 cup water
- ice cubes
Instructions
- Blend everything in a blender and serve in a tall glass.
Nutrition Information:
Yield:
1Amount Per Serving: Calories: 99Total Fat: 9.3gSodium: 10mgCarbohydrates: 4.1gNet Carbohydrates: 3.6gFiber: 0.5gProtein: 1g
Conclusion
There you have it! A tasty and healthy drink that you can enjoy without guilt on a keto diet. Kefir is a powerhouse of nutrients and has many amazing health benefits as I’ve discussed before. It’s even better when you blend in your favourite fruits and make it into a smoothie!
Who says that being on keto means having to miss out on yummy recipes? Some people even tell us that they prefer the coconut milk version to the regular milk one! So, go ahead and give it a try today!
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