Fruit kefir can be a healthy option for your diet. It brings countless health benefits. We present you the options to prepare them at home.
Kefir comes from the fermentation of goat, sheep or cow milk. It is one of the oldest dairy products and comes from the Caucasus region. Its name is derived from the term “keff”, which means “pleasant taste”. It can be prepared from milk or water. Of the latter, there are variants such as fruit kefir.
In any case, regardless of the type, the microflora that produces the fermentation is the same and is known as kefir grains. These are yellowish, irregular in shape and contain proteins, polysaccharides and a mixture of yeasts and bacteria that produce aromas and lactic acid.
Fruit kefir, in particular, contains other active ingredients —such as pigments and polyphenols— that confer additional health benefits. How to prepare it at home? Why is it recommended? In the following space we detail it.
What is fruit kefir?
There are two main types of kefir or fermented drinks; milk and water. The latter is obtained from sugar water added with fermenting microorganisms, called “kefir grains”.
While these are the usual kefirs, science and industry have used other substrates to produce non-dairy kefir beverages, like the fruits. This is how a research on Food Microbiologyin which tropical fruits were fermented with kefir grains.
Among these, one of the first to be used was grape juice, which resulted in a sparkling drink similar to wine. Other fruits used have been the following:
- Lemon.
- Tangerine.
- Pineapple.
- Kiwi.
- raspberries.
- Strawberries.
- Pear.
- Apple.
- Coconut water.
In this way, they obtain fermented drinks and natural carbonated, which can replace traditional soft drinks. Fruits contain many natural sugars —such as glucose, sucrose and fructose – that allow the survival of fermenting microorganisms.
In addition, the vitamins, minerals, and amino acids in fruit they facilitate the exponential growth of the microflora and contribute to the formation of volatile compounds that give this type of kefir a unique flavor.
What are kefir grains?
kefir grains are commercial wet clusters of lactic acid bacteria and yeasts They are linked by a matrix of polysaccharides. They resemble small cauliflower florets and each grain is 3 to 20 millimeters in diameter.
They are arranged in 2 layers; the external one, which is compact and is where bacteria and yeasts are embedded; meanwhile, the internal one presents a spongy structure due to the accumulation of CO2 or carbon dioxide, produced during fermentation.
Another form of presentation of kefir grains is in dried or freeze-dried form. They are hard, small, irregular masses, half the thickness of a hazelnut and yellow or brown in color. The microorganisms are alive and protected by a layer of dry casein that preserves them for almost a year.
Before using the dried grains, they must be soaked for about 8 hours in warm water and renewed with some frequency. At the end, a sodium bicarbonate solution is added at a concentration of 10 grams per liter. The grains swell, become elastic and light in color.
Microorganisms present
The lactic acid bacteria present in fruit kefir are the following:
- Lactobacilli.
- Lactococcus.
- Leuconostoc.
- Streptococci.
- Acetobacter.
These microorganisms maintain its survival and give it part of its properties. Added to it, contains yeasts such as those used to make beer or wine, like the following varieties:
- Saccharomyces.
- Kluyveromyces.
- Torulopsis.
- Zygosaccharomyces.
The experts point out that yeasts are responsible for oxidizing the sugar in fruits and producing ethanol, which gives a somewhat alcoholic flavor to the drink. The bacteria ferment some sugars and form acetic acid. Thus, they give more flavor and aroma to fruit kefir.
On the other hand, it should be noted that many of these microorganisms are considered probiotics, such as lactobacillus casei, L. plantarum, L. acidophilus, among others. What are its benefits? Let’s see.
Benefits of fruit kefir
The benefits of fruit kefir are related to the properties of fermenting microorganisms. They also have to do with the presence of certain components of fruits, such as polyphenols, vitamins and minerals.
antioxidant property
Organic acids and fruit pigments contribute to the antioxidant effect of kefir drinks. Some researchers found that this type of kefir has the ability to capture free radicals and prevent cell oxidation, when compared to other fermented beverages based on milk and cereals.
On the other hand, it seems that some yeasts also produce phenolic compounds to reinforce the antioxidant capacity. Lactic acid bacteria can stop the oxidation of vitamin C and some of them trap pro-oxidant metal ions.
Prevention of chronic diseases
Some studies They maintain that the fruits are capable of reducing the risk of cardiovascular diseases, cataracts, cancer and problems with the immune system. This effect is attributed to the antioxidant potential of carotenoids, anthocyanins, polyphenols, and other phytochemicals.
The fruit kefir It is a fermented drink probioticswhich enriches the healthy benefits and good acceptability by consumers.
Increases variety for vegans or those who are lactose intolerant
Although dairy products are the best substrate for probiotics, they can cause allergies or intolerances to milk. Due to this, dairy products must be replaced by other fermented food sources in this population group.
On the other hand, vegans are growing at 10% per year and need to diversify their food. In this way, the beverages such as fruit kefir have been well received. This not only for its good sensory characteristics, but also for strengthening the vegetarian-style diet.
probiotic effect
The magazine Nutrients recently highlighted that beverages made from kefir grains have the same properties as probiotics. Therefore, they promote different aspects of health. Some of these benefits are better intestinal health, strengthening of the immune system and an anti-inflammatory effect.
In other cases, they may have a favorable effect on blood glucose control and cholesterol increase. They are also attributed a good antihypertensive, antiallergic and anticancer effect.
Improves the availability of its nutrients
Fruit kefir is a fermented product and therefore facilitates the production of B complex vitamins and vitamin K. This occurs due to the low pH that develops during fermentation, which is close to 4.
Other nutrients, such as calcium, zinc and iron, are also favored by the acidity of this product. They are easily absorbed in the intestine. In addition, regarding its conservation, low pH increases stability and shelf life under refrigeration conditions.
How to prepare a fruit kefir?
Now we will explain in an easy way how to prepare fruit kefir from homewith the 2 types of kefir grains.
Fruit kefir from freeze-dried or dried grains
Ingredients
- Freeze dried kefir grains.
- Mineral water to prepare the juice.
- 1 lemon or orange.
- Kiwi juice.
Preparation
- To begin with, you need to prepare a liter of kiwi juice or a mixture of fruit juices. To do this, each of them must be processed and sanitized.
- Next, the fruit juice is pasteurized, placing it on the fire until it reaches 75 degrees centigrade for 5 minutes. After this, it is allowed to cool to room temperature. At this point, a few slices of a lemon or orange are added to the juice.
- Now, it is necessary to activate the freeze-dried kefir grains by placing 0.125 grams of kefir in 50 milliliters of fruit juice at 25 degrees Celsius for 72 hours. This allows the inoculum to develop.
- After activating the grains, they should be added to pasteurized kiwi juice. To one liter of juice add 40 milliliters of the activated lyophilisate. This is removed with a sterile wooden paddle.
- Next, the juice is subjected to fermentation, leaving it to rest for 48 hours. It is necessary to cover the jar with a clean and disinfected cloth.
- Once the juice is fermented, it is filtered through a fine strainer. Fruit kefir can be stored in the fridge at 4 degrees Celsius.
- Freeze-dried kefir grains can be washed, dried, and stored in a sterile, airtight container in the fridge.
Fruit kefir from wet grains
Ingredients
- Moist kefir grains.
- 1 liter of mineral water.
- 45 grams of brown sugar.
- 1 lemon.
- 1 dried fig
Preparation
- In a glass container, add the sugar to the liter of water.
- Now, it is necessary to filter through a sieve and rinse the grains with tap water.
- The kefir grains are then submerged in the sugar water. At this point, add the dried fig, which should sink to the bottom of the container.
- Sliced lemon is also incorporated, but without seeds.
- The container is hermetically covered and stored for 48 hours at room temperature.
- After this time, the fig will rise to the surface. It is time to strain it to remove the fruit. However, you can leave more time, according to your preferences.
- Now, the fig and lemon kefir is stored in a glass container, at refrigeration temperature.
- Kefir grains can be kept in sugar water in the refrigerator for 1 month, changing the water every 10 days.
Once the fruit kefir has been prepared, in any of the presentations mentioned, It’s time to take advantage of its benefits. The ideal is to consume 2 glasses a day, at least for 3 weeks. After this, you can consume 1/4 of a glass, 2 or 3 times a week. Do you dare to try it?
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