If you're looking for a low-fat, cultured dairy product to incorporate into your cooking, you might consider using buttermilk. One cup of lowfat, cultured buttermilk contains approximately 98 calories, making it a relatively healthy addition to your diet.

Buttermilk is a fermented dairy product that is often used in baked goods, marinades, and dressings. It is typically made from the liquid that is leftover after churning butter. This liquid is then cultured with lactic acid bacteria, which gives it a tangy flavor and thick consistency.

In this article, we'll explore the nutritional benefits and health benefits of buttermilk, as well as some tips for using it in your cooking. We'll also provide recipes for some delicious buttermilk-based dishes, discuss substitutes for buttermilk, and offer advice on how to store and purchase this versatile ingredient.

What is Buttermilk?

As mentioned earlier, buttermilk is a fermented dairy product that is commonly used in cooking. It has a tangy flavor and a thick consistency that make it a popular ingredient in recipes for baked goods, marinades, and dressings. Traditionally, buttermilk was the liquid leftover after churning butter, but many modern varieties are made by adding lactic acid bacteria to skim or low-fat milk. Because buttermilk is fermented, it contains beneficial probiotic bacteria that can promote digestive health. It is also a good source of calcium, potassium, and vitamin B12. Despite its name, buttermilk is generally low in fat and calories. One cup of low-fat, cultured buttermilk contains approximately 98 calories, 1g of fat, and 12g of carbohydrates.

Buttermilk Nutrition Facts

As mentioned earlier, buttermilk is a good source of calcium, potassium, and vitamin B12. Here are the complete nutrition facts for one cup (245 grams) of low-fat, cultured buttermilk:

• calories: 98
• Fat: 1g
• Cholesterol: 6mg
• Sodium: 284mg
• Potassium: 370mg
• Carbohydrates: 12g
• Protein: 8g
• Vitamin A: 2% of the Daily Value (DV)
• Calcium: 29% of the DV
• Vitamin B12: 18% of the DV
• Phosphorus: 22% of the DV

Health Benefits of Buttermilk

Buttermilk contains beneficial probiotic bacteria that can promote digestive health. These bacteria can help to balance the microbes in your gut and reduce the risk of digestive issues like diarrhea, constipation, and inflammatory bowel disease. Buttermilk is also a good source of calcium, potassium, and vitamin B12. Calcium is essential for healthy bones and teeth, while potassium is important for regulating blood pressure and muscle function. Vitamin B12 is essential for the nervous system and the production of red blood cells.

How to Use Buttermilk in Cooking?

Buttermilk is a versatile ingredient that can be used in a variety of recipes. Here are some ideas for incorporating buttermilk into your cooking:

• Use buttermilk instead of regular milk in recipes for pancakes, waffles, and biscuits. The tangy flavor of the buttermilk will add a delicious twist to these classic breakfast foods.
• Use buttermilk as a marinade for chicken or pork. The acid in the buttermilk will help to tenderize the meat and keep it moist during cooking.
• Make a creamy buttermilk dressing for salads by combining buttermilk with mayonnaise, herbs, and spices.
• Add buttermilk to smoothies for a tangy, probiotic boost.

Buttermilk Recipes

Looking for some recipe ideas that use buttermilk? Here are a few to get you started:

• Buttermilk Fried Chicken
• Buttermilk Biscuits
• Buttermilk Ranch Dressing
• Blueberry Buttermilk Pancakes

Buttermilk Substitutes

Don't have buttermilk on hand? You can substitute other ingredients in some recipes. Here are a few options:

• For 1 cup of buttermilk, use 1 tablespoon of vinegar or lemon juice plus enough milk to equal 1 cup. Let the mixture stand for 5 minutes before using.
• For 1 cup of buttermilk, use 1 cup of plain yogurt.
• For 1 cup of buttermilk, use 1 cup of sour cream.

How to Store Buttermilk?

Buttermilk should be kept refrigerated at all times. Once you open a container of buttermilk, it should be consumed within a week. If you won't be able to use it up within that time frame, consider freezing it for later use. Frozen buttermilk can be thawed in the refrigerator and used in recipes as normal.

Where to Buy Buttermilk?

Buttermilk can typically be found in the dairy section of most grocery stores. Look for low-fat or non-fat varieties that are cultured and contain beneficial probiotic bacteria. You can also make your own buttermilk at home by adding a tablespoon of vinegar or lemon juice to a cup of milk and letting it sit for 5-10 minutes until it thickens and curdles.

Difference Between Buttermilk and Regular Milk

While buttermilk and regular milk come from the same source (cows), they are quite different in terms of flavor and nutritional content. Buttermilk is a cultured dairy product that is thick and tangy, while regular milk is smooth and mild in flavor. Because buttermilk is fermented, it contains probiotic bacteria that can promote digestive health. It is also a good source of calcium, potassium, and vitamin B12. Regular milk, on the other hand, is a good source of protein, calcium, and vitamin D.

Conclusion

Buttermilk is a versatile and healthy ingredient that can be used in a variety of recipes. It contains beneficial probiotic bacteria and is a good source of calcium, potassium, and vitamin B12. If you haven't yet tried using buttermilk in your cooking, we highly recommend giving it a try!