Crème Fraîche
Timeframe: 1–2 days
Crème fraîche, a cultured cream traditionally made with just two ingredients—fresh cream and a small amount of kefir or yogurt—offers a variety of functional health benefits when made with intention and high-quality ingredients.
Pairing high oxalate foods like sweet potatoes with a calcium-rich dip like crème fraîche may help reduce oxalate absorption. The cultured tang elevates the flavor while supporting digestion.
Ingredients
fresh, high quality cream (not ultra-pasteurized)
active kefir or yogurt (2% the weight of the cream)
Supplies
large mixing bowl
digital scale
Method
1. Set a large mixing bowl on the scale and tare to zero. Weigh the cream in the bowl, and multiply by .02 to determine the amount of kefir or yogurt to use.
2. Bring cream to room temperature by setting on the counter or heating gently on the stove.
3. Mix the kefir or yogurt with about half a cup of cream to ensure even distribution.
4. Stir the mixture into the remainder of the cream in a large bowl. Cover with a clean towel and leave to ferment undisturbed on a warm countertop for 12-24 hours.
5. Use a small spoon to scoop a little out of the jar. If the impression made by the spoon is still present, it is ready to taste.
Crème fraîche has a slightly sour taste and complex aroma. Depending on its consistency and flavor, you can let it continue to thicken and develop more flavor with prolonged fermentation.
6. When the crème fraîche has the desired consistency and flavor, place in a jar in the refrigerator. Use within two months.
Cream poured into a vessel will have 2% kefir by weight added to it.
Functional Nutrition Benefits
1. Rich in Beneficial Fats for Satiety and Hormone Support
When made with fresh, non-ultra-pasteurized cream from pasture-raised animals, crème fraîche is a source of whole-food saturated fats and fat-soluble vitamins (like A, D, and K2). These fats are essential for:
Hormone production and regulation
Fat-soluble vitamin absorption
Sustained energy and satiety
Unlike low-fat dairy products, crème fraîche supports a balanced metabolic response and helps curb sugar cravings when used in both sweet and savory dishes.
2. Gentle Source of Probiotics (When Freshly Cultured)
Because crème fraîche is cultured with a small amount of live kefir or yogurt, it contains beneficial bacteria. These probiotics:
Contribute to microbial diversity in the gut
Support digestion and immune resilience
3. Supports Digestive Function
The fermentation process partially breaks down the lactose and casein in cream, making crème fraîche easier to digest than conventional cream or milk. This makes it a suitable option for those with mild dairy sensitivities (though not suitable for those with a true dairy allergy).
Additionally, the natural enzymes and acids produced during fermentation can:
Enhance digestive enzyme production
Support bile flow and fat digestion
Promote nutrient absorption
4. Blood Sugar-Friendly Creaminess
Because it's made without added sugars and has a higher fat content, crème fraîche provides luxurious texture to meals without spiking blood glucose. It’s ideal for:
Pairing with fruit in place of whipped cream or sweetened yogurt
Adding to sauces to provide creaminess without flour or starch
Supporting metabolic flexibility
5. Culinary Flexibility with a Functional Twist
Crème fraîche resists curdling when heated, making it a functional upgrade in both sweet and savory recipes. It can be:
Stirred into warm (but not hot) soups and stews — too much heat will destroy the beneficial probiotics
Used as a base for dressings, dips, or probiotic-rich desserts
Whipped with herbs or lemon for a nutrient-dense topping
