Healthy Buttermilk Menu | Whole Living

Because it is present in a variety of rich comfort foods, buttermilk tends to suffer from guilt by association. Assumed to be laden with fat and calories, this misunderstood ingredient can actually be quite heart-healthy.

Buttermilk is available in low-fat varieties (in fact, in many parts of the country, low-fat buttermilk is all you can find).With less cholesterol than whole milk but with just as many nutrients, buttermilk is a good source of protein, calcium, riboflavin, and potassium. Plus, similar to other cultured dairy products, it is easier to digest than regular milk.

In the past, buttermilk was churned from cream; today it is made by adding a harmless bacteria to pasteurized milk. When the milk is heated, the bacteria converts lactose (milk sugar) to lactic acid. It is this acid that gives buttermilk its characteristic tangy taste and velvety consistency.

Beyond Biscuits

Most of us have used buttermilk in a specific recipe, only to leave the rest of the carton unused in the refrigerator. But buttermilk is as versatile as many of its cousins in the dairy case. Instead of yogurt, try blending buttermilk into fruit smoothies. Or use buttermilk in place of heavy cream to enrich dressings, sauces, and soups, as in our elegant pureed squash soup.

Buttermilk also makes an ideal marinade for lean meats, particularly chicken and fish, since the lactic acid has a tenderizing effect on proteins. Our baked chicken stays tender and juicy after just an hour of marinating, without any additional fat.

Even pancakes are better — and better for you — when made with buttermilk instead of whole milk. Lower in fat, they are fluffier, too, since the lactic acid reacts with the baking soda in the batter, causing it to rise the way yeast would. So why not whip up a batch? Once you try some of these recipes, you'll appreciate buttermilk anew — for its guilt-free, old-fashioned flavor.

Do You Know?

Originally, buttermilk was the thin liquid that remained when fresh cream was churned to make butter– and that's how it got its name.

The Menu

Buttermilk Banana Smoothies

Whole Wheat Buttermilk Pancakes

Buttermilk Squash Soup

Baked Buttermilk Chicken