10 Extraordinary Health Benefits Of Kefir/Kephir

By Sam Rivera · Feb 23, 2018

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10 Extraordinary Health Benefits Of Kefir/Kephir

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We have all heard the word “probiotics” as it is used by a lot of nutritionists and health gurus. Kefir is a starter culture that can be used to make different beverages and food products which are high in probiotic micro-organisms and functional organic substances. These micro-organisms and organic substances have various health benefits, and this is the reason why the food section in supermarkets is filled with products containing these components. The other beneficial components in kefir are its

exopolysaccharides

which are known as kefiran, and have the biological activity that promotes health improvement in the consumer’s body. Kefiran is also used to make coating films of medicines and food products; this is another way kefiran can be consumed (

The products made by fermentation, using kefir, contain lactic acid, ethanol, and CO2, which explains the viscosity, acidity and low alcohol content of these products. The taste of the products is a little acidic and the consistency is creamy for beverages made by fermenting milk with kefir. The famous ‘kefir drink’ made with milk comes from Balkans, in Eastern Europe and the Caucasus. Various products can be made with kefir starter culture, like kefir drink, kefir milk, kefir curd, kefir smoothie, kefir cheese, kefir coconut water, etc (

Kefir products provide the body with various essential nutrients like carbohydrates, proteins, minerals, vitamins, and some

nutraceutical

components that help the body because of their antimicrobial activity, better gut health,

anticarcinogenic

activity, control on serum glucose and cholesterol, control on lactose intolerance, and immune system strengthening properties. Kefir is also considered as a great dietetic beverage by the athletes, and it is recommended to be fed to infants and pre-schoolers because it promotes tolerance against diseases and weight gain. These health benefits of kefir along with various recipes that use it will be explained, in detail, later in this article, but before that let us learn a little more about kefir (

What Is Kefir?

Kefir grains or kefir starter culture are small gelatinous grains of white or yellow color. They can range from 0.3 cms to 3.5 cms in diameter. These grains are industrially produced, and contain a microbial symbiotic mixture of lactic acid bacteria and acetic acid bacteria that attaches themselves with a

polysaccharide

matrix. Continuous fermentation is required to break up kefir grains to new generation grains with same attributes as the old ones. It was quoted in a medical review that ”kefir will start a new dawn of food for the mankind” (

). You can use the freeze-dried kefir, which is commercially sold in the markets because its fermentation efficiency, metabolic activity and survival rates are high. This means that freeze-dried kefir can be a boon to the dairy technology industry in the future as its application has a promising scope in whey-valorization strategies (

Nutrition Facts Of Kefir

Nutrient

Unit

1 Oz

100 GMS

Proximates

Energy

kcal

180

Protein

8.99

3.70

Total lipid (fat)

11.01

4.53

Carbohydrate, by difference

11.01

4.53

Fiber, total dietary

0.0

Sugars, total

11.01

4.53

Minerals

Calcium, Ca

299

123

Iron, Fe

0.00

Sodium, Na

119

Vitamins

Vitamin C, total ascorbic acid

3.6

1.5

Vitamin A, IU

299

123

Lipids

Fatty acids, total saturated

6.998

2.880

Fatty acids, total trans

0.000

Cholesterol

Health Benefits Of Kefir

Boosts Immunity

Cell protection and immune system improvement substances, named biotin and

folate

, are present in kefir, which are synthesized by the body very easily because of their simple structure. It also has ‘probiotics’ which are the helpful micro-organisms in promoting the immune health.

Lactobacillus Kefiri

is the most prominent probiotic present in kefir that protects the body against harmful bacterium like

salmonella

and

E. Coli

. Because of all these components, kefir helps boost the immune system and prevent the growth of harmful bacteria in the body, which causes various diseases like diarrhea, urinary tract infection, kidney failure, anemia, typhoid, gastroenteritis, food poisoning,

enteric fever

, etc (

Kefiran is another very important compound that is exclusive to kefir. It helps the body fight against candida which causes a disease named

candidiasis

or thrush. This diseases can be identified by white patches inside the mouth, especially tongue. It may also cause swallowing issues and soreness. Candidiasis can also affect the vagina, it is then called a yeast infection. Its symptoms can include genital itching, burning, and possibly a white colored discharge from the vagina. Keifran has also shown activity in controlling cholesterol and blood pressure (

Increases Bone Density

Whole fat dairy milk contains high amounts of calcium that can be easily synthesized by our body with the help of kefir, because it contains

bioactive

compounds that ease the absorption of calcium in the body to reduce bone-decaying. Lack of calcium can cause a disease named osteoporosis, which has become very common today. In this disease, bones weaken at areas, and in severe cases, holes in. This can lead to pain, fractures and

Dowager’s hump

that occurs mostly in women over the age of 50 (

Milk products like yogurt and cheese, made with kefir contain high amounts of vitamin K2 which has been proven as one of the most essential components for bone-strengthening and utilization of calcium by the body to increase the bone-density. There are some more nutrients present in milk products which are absorbed by the body easily because of the kefir used to start the fermentation process (

Improves Digestive Health

Balancing the level of bacteria in the gut is a complex task but it is of utmost importance because it is one of the contributing factors towards your digestive health. Probiotics present in kefir help your body maintain this bacterial balance to keep your stomach healthy. Kefir also provides protection against many diseases like irritable bowel syndrome, Crohn’s disease, and ulcers in any part of the body (12). A study was conducted to determine the effect of kefir milk on gastric ulcers. The results said that kefir milk decreased the mucus content, the stomach

GSH level

, the

GSH-Px

activity and DNA damage, and it worked to provide relief in all the tested criterion. These effects were, if not lower, as high as the commercial drug for the same treatment, named anti-ulcer drug

ranitidine

. This effect was achieved because of the antioxidant, anti-

apoptotic

and radio-protective activity of probiotics present in kefir (

Antibiotics are helpful in the treatment of many diseases, but they also come with some side effects. One of the side effects of antibiotics is diarrhea which can be subdued with the help of probiotics like kefir. Kefir improves the flora in the intestines and which helps the body fight with acute diarrhea. Kefir will not only help treat antibiotic infuse diarrhea, but it will also help fight against any kind of infectious diarrhea. The studies showed that 50% of the tested group with diarrhea showed better health when treated with probiotics like kefir milk (

Allergies

There are various kinds of allergies that are prevalent, and the one that hits around 30% of the total population is allergic rhinitis. Studies have suggested that kefir significantly reduces the

ovalbumin

-induced

eosinophilia

which is one form of allergy in the body. This allergy affects the lungs and increases the secretion of mucus by goblet cells in the airway. The anti-allergic and anti-inflammatory effect of kefir carry a therapeutic potential for the treatment of asthma caused by allergy in bronchitis. Kefir decreased ovalbumin-induced

airway hyper-responsiveness

(AHR) which is one of the reasons of allergies caused by inhaling the allergic component

methacholine

present in the air. The levels of

bronchoalveolar

lavage fluid were also seen to be managed and reduced to normal levels that generally shoot up because of allergies (

Probiotics were studied against the allergic response to house dust mite. It was seen that a significant number of the people who were tested showed positive action in reducing allergic rhinitis. The type of bacterium, route of administration, dosing, regimen, and other factors play an important role when looking at kefir’s effects against allergic reactions, but it was concluded that probiotics reduce allergies in some cases, especially in the case of allergic rhinitis caused due to house dust mite (

). Some more studies have been conducted to find out the action of probiotics against allergic reactions. One of these studies was carried out by Vanderbilt University in which 1919 people were studied for 23 different types of allergic reactions and out of those 23 tests, 17 showed that probiotics can be linked to the betterment of the subject’s health. As Doctor Justin Turner, M.D., Ph. D., assistant professor of

Otolaryngology

at the Vanderbilt University said: “This is not by any means suggesting that this is a cure for allergies, but it can be used as a dietary supplement to help reduce the allergic response” (

Potentially Fights Cancer

Cancer has become very common in the past decade, and the most common ones are breast cancer, blood cancer, and lung cancer. It is the generation where alternative medicines and dietary supplements need to be discovered for cancer patients to help them fight cancer, and reduce the outreach as well as terror of this disease that people have in their minds. Intake of kefir has shown strong anti-tumorigenic effects in the studies conducted in a controlled environment. Its anti-proliferative activity was proved when cultures of human mammary cancer cells and normal human mammary epithelial cells were inspected. It was noticed that the cancer cells were inhibited when kefir extracts were administered to them at high concentrations. It can not be used ‘the’ cure for cancer, but it can be included in the diet of cancer patients for faster treatment and recovery because of its anti-tumorigenic activity. An increase in peptide concentrations and a change in peptide profiles relative to milk or yogurt were also experienced as a part of post-study (

Kefir has also been known for its anti-carcinogenic effects when used with a dairy product. It was observed that kefir postpones the enzyme activities that transform pro-carcinogenic compounds to carcinogens, to reduce the chance of tumor growing. It also achieves the same by the activation of the immune system which helps fight against cancer cells.

A report from Kubo et al showed that the reduction in multiplication of subcutaneously transplanted

Ehrlich ascites

tumors in mice, and the same mice were studied with different doses of kefir administered through the mouth. It was found out that kefir actually does inhibit cancer cell growth but only when the dosage is high which is not an issue as high dosages of probiotics will not have any severe side effects. It also encouraged the resistance of the mucosa to intestinal infections which generally is one of the side effects of cancer treatment. Guven and Gulmez found out in 2003 what more effects could kefir have, and it was found out that it is also a very good anti-oxidant by studying its effects on damage instigated by carbon tetrachloride (

Skin Issues

Skin diseases or dermatological diseases have been very common. A lot of them occur because of allergic reactions and stomach issues. Both of these problems have already been covered by kefir, but there are some skin issues that happen because of various other reasons, kefir even has you covered for those. Apart from these conditions, it also helps to heal skin faster after a disease or a wound. The insoluble polysaccharides present in kefir have shown various effects on different types of bacterial species and

Candida albicans

, which cause skin diseases. Kefir displayed strong effect against all the bacterial species that were tested and turned out to be a very effective anti-microbial agent too. The best activity of kefir was tested against a bacteria named

Streptococcus pyogenes

, which is a

gram positive

bacteria that causes soft-tissue infections, GAS

pyoderma

erysipelas

cellulitis

, and

lymphangitis

. These are just the skin diseases caused by this bacteria, the list of other diseases this bacteria causes is way longer (

Kefir also helped in the protection of connective skin tissue and improved healing of the skin after a wound when used along with commercial ointment for wounds. A study that was conducted to find out the wound healing properties of kefir studied its effect on burn wound and

Pseudomonas aeruginosa

gram negative

, rod-shaped bacteria). This study was mainly based on four factors,

epithelization

, scar formation, inflammation, and

angiogenesis

. It was concluded that all these factors were well taken care of when treated with kefir. The effect was so good that it was found to be working even better than the commercially used salve which uses silver

sulfadiazine

as the major component (

Lactose Intolerance

The fermented milk products are better than normal milk products when it comes to concentration of lactose, especially if they are fermented using kefir instead of any other culture starter. Lactose intolerance is a condition where a person can not digest milk and milk products because of the lactose present in it. Lactose is a

disaccharide

containing glucose and galactose units that are present in the milk to make it sweet. Cow milk has the highest amount of lactose and buffalo milk has the lowest. If a lactose intolerant person consumes any food item containing lactose, they will experience immediate flatulence as the food passes through the stomach. Kefir starts the process of fermentation and breaks down the lactose in this process into lactic acid. While other starter cultures also incite lactose fermentation, it should be noted that kefir does it the best, leaving the minimum amount of lactose in the milk.

The other reason this can help lactose intolerant people is that it decreases the presence of β-

galactosidase

activity in the milk making it more suitable for people classified as lactose intolerant.

Galactose

plasma concentrations indicated the development of intestinal lactose hydrolysis by the microbial enzyme β-galactosidase. This also helped in reducing expired hydrogen and flatulence as opposed to when they consumed milk (

A study conducted with the same aim tested kefir milk and other kefir dairy products on 15 people with lactose intolerance.

The study went on for 15 days, and in the end, it was found out that 54%-71% flatulence related to milk indigestion was decreased in the subjects. Other symptoms like diarrhea and abdominal pain were negligible in the subjects because of the administration of kefir products like kefir milk and kefir yogurt. It is suggested that kefir be used in the future to bring lactose intolerance under control, but there are further studies to be conducted to understand this phenomenon better (

Reduces Obesity

Obesity is one of the most prevalent and chronic diseases in the generation of today. A majority of healthcare resources are working towards the cause of reducing obesity, especially in young people. It makes up the majority of mortality, morbidity, disability, healthcare utilization, and costs in the US. The accumulation of abundant adipose tissue and high-fat liver tissue under the topmost layer of skin, known as subcutaneous, is known as obesity. Obesity is a serious health concern as it hinders the day-to-day life of the people suffering from it. Kefir, when given to obese people showed its effects soon and helped them in reducing their body weight and also

reduce the weight

of fat tissue accumulated. Kefir also helps in reducing

adipocyte

diameters in people with increased high-fat liver tissue as opposed to adipose (fat) tissue. The reason why kefir achieved such excellent results is that it inhibits

proinflammatory

marker levels in

epididymal

fat and reduces the processes of

adipogenesis

and

lipogenesis

. Kefir also decreased the level of

triacylglycerol

, total cholesterol, and low-density

lipoprotein

-cholesterol concentrations, which are very prominent causes of obesity (

Weight, Body Mass Index (BMI), and Waist Circumference (WC) were observed in obese subjects who were given kefir milk for 8 weeks with dairy-rich non-energy-restricted diet. It was observed that each of them showed weight loss activity to some degree, but women of ages 25-45 were seen responding to the diet more than other people. All the 3 factors, when compared with the ones measured before the test, showed a lot of improvement. As these factors were the determining basis of the study, it was concluded that kefir can be used as a dietary supplement for weight loss and it works better in the women of 25-45 years of age when compared to others (

Treats Diabetes

Diabetes has crept into the population like no other disease, and it has the highest rate of causing blindness in the working-age adults. It happens when the body either stops/slows down the production of the hormone insulin or stops responding to it. Diabetic people are twice as more likely to develop a heart disease than a non-diabetic person, and about one-third of them don’t even know that they have the disease. The effects of kefir and other probiotics on diabetes were unclear before a study consisting of 60 diabetic people was conducted. This study found out that there was a significant adjustment in blood glucose level of the group that was fed fermented milk rather than normal milk. Notable levels of reduced

HbA1C

suggested that probiotics work against diabetes and can be used as complementary or

adjuvant therapy

, the treatment for the same. While diabetes was seen under control in the groups consuming fermented milk, it was noticed that there was a slight decrease in cholesterol,

LDL cholesterol

and triglyceride levels in the people who consumed the milk which was fermented using kefir. This suggests that kefir has the ability to control obesity and cardiovascular diseases. For the same reason, kefir can be introduced as a dietary supplement in the diet of people who are prone to heart diseases (

A study observed the effects of kefir on blood pressure, heart rate, and cardiac hypertrophy, and noticed a tremendous positive effect. The heart rate was significantly lower by 40%, and it was seen that impairment of the cardiac-autonomic control of heart rate also reduced drastically. This suggested that kefir can work in various ways to make improve your heart health and should be used as a starter culture when making products like cheese, yogurt or a fermented milk beverage instead of usual starter cultures because of its health benefits (

Improves Periodontal Health

Kefir, as a probiotic, is peripheral to antibacterial substances and is required to maintain the health of gums. Like anti-bacterial substances fight against bacteria and prevent diseases caused by them, pro-biotics maintain the level of good and bad bacteria in the mouth and prevent plaque formation. A study suggested that 20% decrease in plaque formation was seen in people who rinse their mouth with kefir water which proves the inhibition

biofilm

formation on the gums. Kefir has also shown remarkable betterment in the signs of a disease known as gingivitis which is one of the most common periodontal diseases. It causes inflammation of gums around the teeth and the pain caused due to this inflammation results to difficulty in eating. Various other studies have suggested how kefir can help in treating and reducing the symptoms of

periodontitis

(pyorrhea) and

gnotobitic

diseases. It has also shown impressive activity against many types of bacterium that accumulate in the mouth, triggering gum problems. To achieve these effects, you can make kefir water from the recipes given at the end and use it to rinse your mouth at least 3 times a day (

Also Read:

Health Benefits of Pecans

Kefir Vs Other Probiotics

There have been many discussions that have compared kefir to yogurt or kombucha. But in all of these discussions, kefir came out as the winner with flying colors because of all the good stuff it is packed with. Lets see how kefir compares with both these products.

Kefir vs. Kombucha

While kombucha and kefir both contain acids and enzymes, kombucha is used more as a dietary aid, because the enzymes and acids present in it have more effect on the digestive system as compared to the ones present in kefir. But this doesn’t mean kefir will not do what kombucha can, with respect to your stomach. It just isn’t as strong (

The bacteria present in kefir helps maintaining the level of good and bad bacteria in the body to make keep you healthy. Whereas kombucha doesn’t contain as many healthy bacteria as kefir to be called a probiotic (

Kombucha caffeine contains caffeine and kefir doesn’t. This is another reason why kefir is considered healthier that kombucha (

Kefir vs. Yogurt

Kefir is made with only one kind of starter culture, which is known as a

mesophilic

culture. It means that kefir can be made in moderate temperatures only, which are neither too hot nor too cold. Whereas yogurt can be made with both mesophilic and

thermophilic

cultures. While mesophilic is made at room temperatures, thermophillic is made at high temperatures (

Kefir’s consistency can depend on the amount of time it is left to ferment. It should be liquid to a consistency like yogurt. Yogurt has a semisolid consistency and you require a spoon to eat it.

Both kefir and yogurt consist of helpful bacteria that aid digestion. Kefir contains

Lactococcus lactis

Streptococcus thermophilus

and many others, while yogurt contains bacteria like

Lactobacillus johnsonii

Lactobacillus GG

Lactobacillus acidophilus

. All these bacteria have different functions, but they promote the same cause of a healthy gut (

Side Effects Of KefirThere have also been reports of some minor side effects of kefir, in some people. Most of them are specific to people with some disease or a condition. They have been listed below:

In patients with cancer. Even though kefir treated cancer, there were some cases of reported gastrointestinal complaints. But kefir also

decreased sleep disturbances

in these patients (

Not enough studies have been conducted to find out the side effects of kefir on lactating and pregnant women, so it is a safe bid to steer clear of it if you are pregnant or lactating.

AIDS is a disease that targets the immune system drastically. While probiotics are healthy, they also contain a lot of bacteria which can affect the immune system and might make the case more complicated for a person suffering from AIDS. It is also not suggested that people with very weak immunity system consume kefir or any other probiotics (

Some people may experience mild digestive system problems because of kefir, like

bloating and gas

. This is just a small side effect of kefir as compared to its wondrous benefits (

It is not suggested to consume probiotics like kefir if you have recently had surgery. You may get a severe infection because of the bacteria present in it (

Very sick infants may also develop an infection if they are given kefir or other probiotics (

NOTE:

Consult your health-care provider before taking any dietary supplements like kefir especially if you have some medical condition. It can interfere with your medication and cause problems. Also, let your doctor know about any complementary or integrative health approaches that you use just to be on the safer side.

Amazing Kefir Drinks and Recipes

After knowing all about kefir, how it is good for you, and what precautions you need to take, you must be wondering “how to make kefir?” You don’t need to look anywhere else, as below are some kefir recipes that will help you make your probiotic products at home with the help of kefir. But before making kefir food products, you need to know where to procure this wondrous starter culture. It isn’t very common to find kefir in your departmental stores, but because of the awareness these days, you will find freeze-dried starter culture extracted from kefir seeds or the kefir seeds themselves. The cost is about $13 for an ounce online, which will be enough for a lot of recipes. We will start with the basic recipes and move on to more complicated ones.

Kefir Milk

Ingredients and Equipments:

1 cup milk

1 tsp active kefir grains

1 glass jar

Cheesecloth

Rubber band

Strainer (small)

Method:

Mix the milk, which should be at room temperature, and kefir in the glass jar and cover it with cheesecloth.

Secure the cheesecloth tightly with the help of a rubber band, and keep it aside for 24 hours at least when the room temperature is around 70ºF.

Fermentation process is quicker in higher temperatures and slower at lower temperatures.

Make sure you keep the jar away from direct sunlight. Taste it after 24 hours; if it is tangy, your homemade kefir milk is done.

Strain the mixture and store it in a container in the refrigerator. This will stay good for up to a week in the refrigerator.

You have to remember this recipe for all the milk based recipes that are mentioned in this article, it will be mentioned as kefir milk in them.

Fizzy Kefir Drink

Ingredients and Equipments:

Hydrated water kefir grains

1/4th cup sugar

1 liter water

Glass Jar

Cheesecloth

Rubber band

Method:

Heat the 1/4th liter of water in a pot to dissolve the sugar and add it to the glass jar rest of the water. Wait for it to cool down to room temperature before proceeding.

Add the hydrated water kefir grains to it and stir well with a wooden spoon to mix properly.

Place a cheesecloth over the jar opening, secure it tightly with a rubber band and keep it aside for 24-48 hours according to the room temperature.

Strain this mixture in a bottle but do not use a metal strainer or bottle, and your kefir water is ready.

NOTE:

You can also use coconut water in this recipe to make kefir coconut water which is a very helpful way to beat the heat and add probiotics to your children’s diet. Kefir water provides all the health benefits that come directly from kefir and is a great source of probiotics for lactose intolerant people who can not consume milk and milk products.

V. To make this drink carbonated, add some fruit juice in the bottle before refrigerating. Keep this away for 3 days before drinking it.

Kefir Cheese

Ingredients and Equipments:

Kefir Milk (a little more fermented, so it thickens)

Cheesecloth

Colander

Method:

Pour the kefir milk in a cheesecloth and hang it over the sink for 24 hours so that all the whey drains out.

When all the water content is removed, place this cheesecloth in a colander and place it over the sink.

Place a plate on it so that cheese retains shape once it sets.

Refrigerate this cottage style cheese for a couple of days or use it instantly.

Kefir Salad Dressing/ Kefir Ranch

Ingredients:

1 cup of kefir milk (slightly thick)

1-2 tablespoon olive oil

1/2 tsp sea salt

1 teaspoon garlic powder

1 teaspoon dill weed

1 teaspoon onion powder

1 tablespoon chopped parsley

Method:

Mix all these ingredients in a bowl (except salt) thoroughly, and leave it aside for a couple of hours to extract the flavors completely.

Add salt according to your taste for seasoning the dressing, and whisk it once again to give all the ingredients a mix to complete making kefir dressing.

Use this dressing on your salad or keep in the refrigerator. It will not be spoiled for 4-5 days so make sure you use it in this period.

Kefir Smoothie

Ingredients:

1 cup kefir milk

½ cup coconut kefir milk (made like kefir milk with coconut milk)

1 tablespoon chia seeds

A handful of your favorite berries.

1 tablespoon lecithin granules

Any other nuts or fruits that you like

Method:

Add all the ingredients in the blender and blend them until a smooth consistency is achieved.

Adjust the consistency with either of the milk, and add a couple of ice cubes.

Blend once more before serving in a tall glass with a topping of chia seeds and/or your favorite berries.

Kefir Ice Cream

You can make this with or without an ice cream maker. We suggest you use an ice cream maker because it will give the ice cream a better consistency but if you don’t have one, you will be alright with the non-ice cream maker version

Ingredients:

2 cups coconut milk kefir

2 cups of frozen mixed berries

2 tablespoons of any natural liquid sweetener like agave nectar

8-10 drops of plain stevia liquid

½ tsp gluten-free pure vanilla extract

Method:

Mix all the ingredients and blend them into a smooth paste, as you adjust the sweetness with the liquid sweetener.

If you have an ice cream maker, this step is for you. Otherwise, skip this step. Place this mixture in an ice cream maker and follow the instructions on the user’s manual of the machine.

If you don’t have an ice cream maker, pour this mixture into a baking tray lined with plastic wrap or a parchment paper and freeze it till it is hard.

Remove from freezer and cut into 12-15 blocks. Place in the freezer once again.

At the time of serving, place 5 blocks in the food processor and blend on high speed. You will notice a creamy smooth but still firm texture after a while, this means that your ice cream is ready and if you blend further you will ruin it.

Scoop out the ice cream and serve with a topping of your favorite berries and stevia or maple syrup, and enjoy.

Kefir Flatbread

Ingredients:

250 grams of refined flour

¾ cup kefir milk

1 teaspoon salt

1 tablespoon butter/margarine

Method:

In a bowl, mix flour and kefir milk to make a dough. Add water if more moisture is necessary. The dough should be kneaded till it stretches elastically.

Cover the bowl with a damp cloth, and leave it in a warm place for about half an hour, for fermentation.

Remove the dough from the bowl and knock it back on the slab to release all the air. Make sure no air is left in the dough before rolling it.

Cut the dough into pieces according to your needs. 6 pieces for bread rolls, 4 for pizza base or a single piece for bread loaf.

Place the pieces on a baking tray dusted with maize meal. Cover with a damp cloth and leave it in a warm place for about 15 minutes for intermediate proofing.

Pre-heat the oven at 350ºF while the bread is proofing.

Remove the cloth from the tray and score the bread to release the CO2. Brush the bread with melted fat if you want a rich texture, or egg wash if you want a crunchy crust.

Bake the bread in the oven for about 5-8 minutes until you see golden-light brown color on the bread.

Remove the bread from the oven and consume it either immediately, or place it in an airtight bag or container.

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