Kefir Panna Cotta

• 2 tbsp water
• 1 tbsp powdered unflavoured gelatine
• 1 cup kefir, plain
• ½ cup heavy cream
• ¼ cup honey, you can also use granulated sugar
• ½ tsp vanilla extract
• 1 pinch of salt

1. Soften the Gelatine: Put the water in a small bowl, sprinkle the gelatine over it, and let it sit.

2. Prepare the Kefir: Whisk the kefir in a medium bowl until it is smooth and pourable.

3. Heat the Cream: In a saucepan, gently warm the cream, honey, and salt until they just begin to simmer and everything has dissolved. Do not boil.

4. Remove from the Heat: Take the saucepan off the hob.

5. Add Flavour: Stir the vanilla into the warm cream mixture.

6. Add the Gelatine: Whisk the softened gelatine into the warm cream until it has fully dissolved.

7. Combine: Pour the warm cream and gelatine mixture into the bowl of whisked kefir and mix until smooth.

8. Pour: Divide the mixture into four ramekins or glasses.

9. Chill: Cover and refrigerate for at least 4 hours, or overnight, until firm.

10. Enjoy: Top with fruit, honey, or cinnamon, or enjoy plain.

Nutrition Benefits of key ingredients

Kefir

Kefir is a fermented milk drink often compared to yoghurt, and it is typically known for having a varied range of live bacteria and yeasts that can contribute to its distinctive characteristics.

• Supports gut comfort: Kefir contains multiple strains of live cultures. These microorganisms may help support a balanced gut environment, which could assist some people with digestion and may help reduce occasional symptoms such as bloating or gas. Some individuals also find that it may help ease mild constipation.

• Bone‑related nutrients: Kefir provides Calcium and may also contain Vitamin D, Phosphorus, and Vitamin K2 (particularly in whole‑milk versions). These nutrients may contribute to maintaining normal bone function.

• Nutrient content: Kefir is a source of high‑quality protein, which may help support muscle maintenance and contribute to fullness. It also contains B vitamins such as Vitamin B12 and Riboflavin (B2), which play roles in normal energy metabolism. Minerals such as Magnesium and Potassium are also present.

• May support lactose digestion: Because fermentation breaks down some of the lactose in milk, kefir may be easier to digest for certain individuals with lactose sensitivity compared to regular milk.

• Other properties: Research suggests that kefir contains compounds that may have anti‑inflammatory or antimicrobial effects, although the impact can vary between individuals. Its live cultures may also help compete with other microorganisms in the gut.

Gelatine

Gelatine powder is predominantly protein, containing around 98–99% protein by dry weight. A tablespoon typically provides approximately 6 grams of protein. It is considered an incomplete protein because it does not contain the essential amino acid tryptophan.

• Rich in Specific Amino Acids: Gelatine is particularly high in glycine (which can make up around 30%), as well as proline and hydroxyproline. These amino acids may contribute to the formation of collagen in the body.

• Skin, Hair, and Nails: As a source of amino acids used in collagen production, gelatine may help support normal skin elasticity and hydration. Some individuals also find that it may contribute to the appearance or strength of hair and nails, although results can vary.

• Joint and Bone Comfort: Gelatine and collagen hydrolysate are often studied for their potential role in supporting joint comfort. Gelatine also contains lysine, an amino acid that can support normal calcium absorption and bone maintenance.

• Gut Support: Glycine, found in gelatine, may help support the gut lining. Gelatine’s ability to absorb water can help maintain moisture in the digestive tract, which may assist with comfortable digestion and bowel regularity for some people.

• Sleep and Relaxation: The glycine in gelatine has been explored for its possible calming effects, and some research suggests it may help support relaxation and sleep quality in certain individuals.