Kefir For Mac
As kefir clearly has a wide variety of health benefits, you may be interested in including this fermented dairy beverage in your diet. Cow, goat, or sheep dairy are all good choices, and all types of kefir are generally very low in lactose.
Instructions for Making Water Kefir. Pour 1/4 cup sugar in to the jar. Add 1/2 cup hot water. Swirl to dissolve the sugar. Add 3 cups room temperature or cool water. Check the temperature of the liquid to make sure it's room temperature ( 68°-85°F.). Add the water kefir grains.
Cover the jar and place in a warm spot, 68°-85°F, to culture for 24-48 hours. After culturing is complete, prepare a new batch of sugar water, (steps 1-4 above). Separate kefir grains from the finished water kefir. Place kefir grains in the new batch of sugar water.
The finished water kefir is now ready to consume, or store in the refrigerator. Making Larger Batches To make larger batches, use up to 8 cups water and use ¼ cup cane sugar per quart of water. Removing Water Kefir Grains from Finished Water Kefir Option #1: Plastic Strainer The best method for removing from finished water kefir is to use a. Simply set the strainer on top of a clean jar and pour the entire batch of finished water kefir through the strainer into the jar, catching the grains.
Transfer the grains immediately to the new batch of sugar water. Option #2: Stainless Steel Strainer A stainless steel strainer may be used for removing water kefir grains from finished water kefir. Avoid strainers made from other metals, which may react with the grains and damage them. Option #3: Cheesecloth or Butter Muslin While not the easiest method, using or to separate the grains is also possible. If using cheesecloth, use at least a double layer, to avoid losing the grains through the holes in the cloth.
How to Rest Water Kefir Grains If there ever comes a time when you need to take a break from making water kefir, there are few ways to put your grains on pause. Depending on the length of break you want, you can either refrigerate them or dry them.
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Just be sure that your grains have been actively culturing for 3 to 4 weeks before you do so. SEE INSTRUCTIONS.
NUTRITIONAL TARGET MAP™ The Nutritional Target Map™ allows you to see at a glance how foods line up with your nutritional and weight-management goals. The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. For a more nutritious diet, select foods that fall on the right half of the map. The closer a food is to the top edge of the map, the more likely it is to fill you up with fewer calories. If you want to restrict your caloric intake without feeling hungry, choose foods from the top half of the map. Foods that are close to the bottom edge are more calorie-dense. If you want to increase your calorie intake without getting too full, choose foods from the bottom half of the map.
CALORIC RATIO PYRAMID™ This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. If you are trying to achieve a specific distribution of calories, such as the 40/30/30 distribution of the Zone™ diet, or the more traditional 60/30/10 distribution, the Caloric Ratio Pyramid™ will show you how recipes, meal plans, or individual foods line up with those goals. Foods low in fat, for example, will cluster along the bottom edge of the pyramid, ranging from foods that are high in carbohydrates (at the left edge) to foods that are high in protein (at the right edge). Foods low in carbohydrates will cluster along the right edge of the pyramid, with foods that are high in fat at the upper edge and foods that are high in protein at the lower edge. Foods that have roughly the same number of calories from fats, calories, and protein will be found closer to the center of the pyramid. ESTIMATED GLYCEMIC LOAD™ Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels.
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Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry. How to interpret the values: Experts vary on their recommendations for what your total glycemic load should be each day.
A typical target for total Estimated Glycemic Load is 100 or less per day. If you have diabetes or metabolic syndrome, you might want to aim a little lower. If you are not overweight and are physically active, a little higher is acceptable. NUTRIENT BALANCE INDICATOR™ This symbol offers a visual representation of a food's nutritional strengths and weaknesses, with each spoke representing a different nutrient. The spoke for dietary fiber is colored green, protein is blue, vitamins are purple, minerals are white, and yellow represents a group of commonly overconsumed nutrients: saturated fat, cholesterol, and sodium. A Completeness Score between 0 and 100 is a relative indication of how complete the food is with respect to these nutrients.
Although few (if any) individual foods provide all the essential nutrients, the Nutrient Balance Indicator and Completeness Score can help you construct meals that are nutritionally balanced and complete. PROTEIN QUALITY Protein quality is dependent on having all the essential amino acids in the proper proportions. If one or more amino acid is not present in sufficient amounts, the protein in your diet is considered incomplete.
Each spoke on the Protein Quality graph represents one of the nine essential amino acids, and the graph shows how close the protein in your diet is to the optimal distribution of amino acids recommended by the Institute of Medicine's Food and Nutrition Board. An Amino Acid Score of 100 or higher indicates a complete or high-quality protein. If the Amino Acid Score is less than 100, a link is provided to complementary sources of protein. By combining complementary proteins, you may be able to increase the overall quality of the protein you consume. This listing does not contain enough data on individual amino acids to determine protein quality. NUTRITION INFORMATION.