Buttermilk is a type of milk that has been cultured or fermented to produce a tangy or an earthy flavor.The sugars in this milk would begin to convert into lactic acid,providing the unique flavor of this beverage.Drinking it right after a long hot day in the sun is a great way to combat dehydration and fatigue.
Nutrition Facts:
Buttermilk has a very similar nutritional profile as compared to regular milk.it contains high levels of calcium,vitamin b,proteins,certain probiotics.It also contains vitamin D and vitamin A as well as a relatively low level of calories and fats.
Health benefits:
1.Helps calm the stomach after a spicy meal:
Made with cool,watered down curd,this drink is perfect to soothe the stomach.
2.Washes down fats:
Buttermilk is very effective in washing down the fat,oil or ghee that normally coats the inner walls of your food pipe and stomach-making you feel instantly lighter.
3.Aids in digestion:
If you feel a bout of indigestion ,then try for sipping on some buttermilk for instant relief.
4.Reduces blood pressure:
Milk fat globule membrane found in buttermilk is rich in unique bio active protein that has cholesterol-lowering,antiviral,antibacterial and anticancer properties.
5.Brings about a drop in cholesterol:
Components present in buttermilk are very effective in keeping ones cholesterol levels under check.
6.Acidity:
A potent tool to fight acidity,buttermilk has essential condiments like pepper and ginger that help beat the burning sensation you feel during a bout of acidity.Moreover the buttermilk cools the stomach and reduces the irritation in the stomach lining due to acid re flux,giving you the relief from the discomfort.
Side effects of buttermilk:
1.Fermented milk might reduce blood pressure.In theory,taking fermented milk might cause blood pressure to become too low when used by people who already have low blood pressure.
2.Some fermented milk products contain live bacteria.There is some concern that the bacteria in fermented milk might grow too well in people whose immune systems are weakened.
Fun facts of buttermilk:
1.Probiotics found in fermented milk products keep you fit.
2.Buttermilk has more calcium than milk itself.
3.Buttermilk has been used traditionally in baking cakes as well.Adding buttermilk to cake batters make it airy and fluffy.
4.It works as an organic antacid.So when you feel acidic and all bloated up after a spicy meal,a glass of cold milk can come your rescue.
Best time to consume butter milk:
Buttermilk must be consumed in morning breakfast as it is good for the digestion.Avoid it during night time.
North Indian Dish:
Moong sprouts cooked in buttermilk:
Nutrients Facts:
Nutrients Values
Energy 99 calories
Protein 6.4 g
Carbohydrates 17.5 g
Fiber 5.4 g
Fat 0.4 g
Cholesterol 0 mg
Ingredients:
1.Moong ( whole green gram) sprouts- 2 cups
2.Buttermilk – 1 cup
3.Water – 1/4 cup
4.Turmeric powder – 1/2 tsp
5.Salt tot taste
To be ground to a coarse red chilli-garlic paste
1.garlic clove – 10 to 15 pods
2.Red chilly powder – 1 tsp
3.Dried red chilli -2
Optional Ingredients:
1.Cumin powder – 1/2 tsp
2.Black peppercorns powder – 1/2 tsp
For the tempering:
1.1 tbsp – cooking oil
2.1 tsp – mustard seeds
3.1/2 tsp – cumin seeds
- 3 to 4 curry leaves
5.1/2 tsp asafoetida
6.3 green chilli
7.1 red chilli
Method :
1.Boil moong sprouts with water.If using a pressure cooker,boil it for 2 whistles.
2.In a pan add the boiled sprouts,turmeric powder,salt and give it to a stir.
3.Add buttermilk to it and let it boil for 3 minutes.
4.Add the garlic-red chilli paste to the pan and give it a stir.
5.Add black pepper powder,cumin powder and cover with a lid and boil for about 5 to 7 minutes.
6.Heat oil in a pan.Add mustard seeds,cumin seeds.
7.When the seeds crackle add asafoetida,slit green chillies,whole red chilli and curry leaves.Add the tempering to the cooked moong and mix well.
8.Serve hot with wheat rotis.
South Indian Dish:
Nutrients Values:
Nutrients Values
Energy 37.4 calories
Total Fat 2.0 g
Cholesterol 8.0mg
Sodium 614.3mg
Potassium 95.1mg
Total Carbohydrate 2.9g
Protein 2.1g
Ingredients:
1.2 tbsp coconut oil
2.1/2 tsp turmeric powder
3.1/2 tsp red chilli powder
4.200 gm okra,finely chopped
5.Salt to taste
6.2 tbsp tamarind extract
7.Little water
8.5 small whole brinjals
For the sambar paste
1.2 tbsp urad dal
2.2 tbsp toovar dal
3.1 /2 tbsp cumin seeds
4.1/2 tsp fenugreek seeds
5.1/2 tbsp coriander seeds
6.1 /2 tbsp black pepper
7.4 to 5 garlic cloves
8.Ginger
9.1/ 2 cup grated coconut
10.1/2 tbsp turmeric powder
11.1/2 tbsp red chilli powder
12.Salt to taste
13.Water
For the base:
1.2 tbsp coconut oil
2.3 tbsp sambar paste
3.2 tbsp tamarind paste
4.1 piece of jaggery
5.Salt to taste
6.200 ml butter milk
For the tadka:
1.2 tbsp coconut oil
2.5 kashmiri red chilli
3.1 tbsp mustard seeds
4.Few curry leaves
5.Salt to taste
6.1 tbsp grated coconut
Method:
1.In a pan,add coconut oil,turmeric powder,red chilli powder.Saute for about 2 minutes
2.Add chopped bhindi and a pinch of salt.Add the tamarind extract and mix well.Add a little water and cook for about 5 minutes.
3.Now add brinjal and cook till the brinjals are in a half cooked stage.Turn off the fire and keep aside.
4.In a pan dry roast urad dal,toovar dal,cumin seeds,fenugreek seeds,coriander seeds,black pepper,garlic,ginger,coconut,turmeric powder,red chilli powder and salt to taste.
5.Grind the roasted spices.Add a little water to facilitate the grinding process.Keep aside.
6.In a pan add coconut oil and the sambar paste.Add a little water to make the paste smoother.Cook till the oil starts to leave on the sides.
7.Add tamarind extract,jaggery and salt.Mix well.
8.Slowly and gradually add the buttermilk and keep stirring.
9.Add the vegetables.Cover and cook the sambar on low medium heat till the vegetables are done.Pour over the tadka.
10.In a small pan add coconut oil,kashmiri red chilli,mustard seeds and curry leaves.Let them crackle.
11.Add a pinch of sea salt and grated coconut.Mix well.
12.Add to the sambar.
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