Kefir is a fermented milk drink that is made from cow’s or goat’s milk, with added Streptococcus and Lactobacillus bacteria. This drink is originally from the Caucasus region that is composed of the following countries: Armenia, Azerbaijan, Georgia, Iran, Russia and Turkey. Just like yogurt, kefir can be added to a blender, as this can be enjoyed on its own or with a mix of fruits.
Amazing Health Benefits of Kefir:
Kefir is highly recommended not only for adults, but also for kids and teenagers. This is because there are so many health benefits that can be found in kefir, and this includes the following:
- High in nutritional content: contains 6 grams of protein, 20% of the Recommended Daily Allowance (RDA) for calcium, 20% of the RDA for phosphorus, 14% of the RDA for vitamin B12, 19% of the RDA for riboflavin, and 5% of the RDA for magnesium.
- High in probiotics: you might be surprised that kefir has even a higher probiotic content than yogurt. This is because kefir contains more strains of beneficial bacteria compared to yogurt, so kefir is more potent when it comes to maintaining the integrity of your digestive health.
- Safe for those with lactose intolerance: because kefir is fermented milk, lactase, the bacteria found in dairy products, is broken down. Without lactase, kefir is easily digested by those with lactose intolerance because they do not have to digest the bacteria itself.
- Can help allergy and asthma sufferers: because of kefir’s fermentation process, this milk gets to grow the necessary bacteria beneficial for your immune health. In some studies, kefir has been proven to fight against the onset of allergy and asthma.
If your child is new to kefir, he/she may find the taste repulsive as it is very different from regular dairy milk. Therefore, you should encourage your child to take kefir in other more creative ways.
The 5 Yummy Kefir Recipes that Kids Love:
Here are five (5) yummy kefir recipes I’ve made for you and your child. These are simple and easy-to-make recipes so it can also be fun when your child joins you in the kitchen:
1) Kefir Smoothie Popsicles:
Kefir smoothies are my favorites, so I thought of making these yummy popsicles for my kids so they get to enjoy kefir as well (without the boring look). This recipe was inspired by Homemade Mommy.
- 2 cups of kefir
- 1 tbsp. coconut oil
- 1 ½ banana
- ½ cup frozen berries
- Blend kefir, coconut oil, and frozen berries in a fruit blender.
- Pour mixture into popsicle molds.
- Freeze for 1 hour, take off popsicles from the mold, and enjoy!
2) Fermented Honey Berries:
When kids look for snacks and they are tired of eating raw fruits, you might want to give them these fermented honey berries (recipe inspired by Oh Lardy) that provide the right balance of carbohydrates, protein, vitamins and minerals for your child.
- 1 jar of blueberries, strawberries and/or blackberries (depending on your choice)
- 2 tbsp. of honey
- 1 tsp. of salt
- 3 tbsp. of kefir
- 1 tbsp. of water
- Mix honey, salt, kefir and water together.
- Pour mix into the jar of berries.
- Close the jar lid and leave the berries to get soaked for 48 hours.
- Once ready, you can eat the fermented berries on their own, or as dessert toppings.
3) Pickled Carrots with Kefir:
Having raw carrot sticks all the time can be boring especially for kids, so why not whip them up into something more fun and exciting? This recipe, as inspired by Oh Lardy, gives a more memorable flair to the same old carrot sticks.
- 5 carrots, peeled and cut into sticks
- 2 tbsp. of kefir
- 1 tbsp. of turmeric
- 1 tbsp. of brown sugar
- ¼ cup of filtered water
- Peel and cut carrot sticks. Place in a jar with lid.
- Mix kefir, turmeric, brown sugar and filtered water together.
- Pour mixture into the jar with carrots.
- Cover the jar with lid, and let the carrots soak up for 7 days.
- Once done, enjoy these kefir carrot sticks for your snacks!
4) Kefir Potato Salad:
Potato salads can be more fun with ingredients that kids love. On this list includes sugary and crunchy things. I made my daughters enjoy potato salads with my own take on this dish. This was inspired by Gnowfglins.
- 12 pieces of medium-sized potatoes, boiled
- 1 cup of kefir
- 1 tbsp. of brown sugar
- 2 tsps. of ground parsley
- ¼ cup of ground nuts (variety depends on your choice)
- ¼ cup of cheddar cheese, grated
- 1 tsp. of ground pepper
- Clean and wash potatoes thoroughly. Peel the skin, then cut each piece into quarters. Bring these pieces into a boil.
- Mix together kefir, brown sugar, ground parsley, ground nuts and cheddar cheese.
- Mix cut potatoes and kefir mixture together. Be careful not to mush up the potato pieces.
- Season with ground pepper.
- Enjoy the potato salad on its own, or as a side dish to meals.
5) Strawberry Kefir Smoothie:
Smoothies can be enjoyed best by kids with kefir as dairy substitute. In a smoothie, it also helps that the kids’ favorite snacks are also somehow included in the ingredients, to further encourage kids to choose smoothies over soda. This recipe was inspired by Health Food Lover.
- 1 cup of kefir
- ½ cup of strawberries, cut in half
- 1 tsp. of chia seeds
- 1 tbsp. of honey
- ½ cup of Oreo, crushed (or any other biscuit snack desired)
- Add all ingredients in a blender. Make sure the mix is smoothed out thoroughly.
- Put mixture in a glass, then top with 1 tsp. of kefir.
- Enjoy with or without ice.
Make sure to make cooking preparations as fun as possible! Also include your child in the cooking process if the dish is not too complicated. Kefir can certainly be enjoyed with both young and old as it all depends on being accepting of different tastes. If you keep on exposing your kids to kefir, for sure they will not go back to dairy milk.
What other kefir recipes have you tried for your kids? How was your kid’s reaction? I’m looking forward to knowing more about you, so if you have more questions, feel free to share your thoughts below.