Low-Fat Buttermilk
Lactococcus lactisClinical Encyclopedia
Low-Fat Buttermilk provides 40 kcal, 3.3g of protein, 4.8g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Low-fat buttermilk is a fermented dairy product made from skimmed milk, known for its tangy flavor and creamy texture. It is rich in probiotics and low in fat, making it a healthy addition to various dishes.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best used in salad dressings, marinades, or as a base for smoothies. Can also be used in baking to add moisture.
Smart Selection & Storage
Choose buttermilk that is fresh, with a sell-by date at least a week away. Look for a creamy texture and a tangy smell.
Store in the refrigerator and keep tightly sealed. Shake before use to mix any separation.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
Promotes gut health and aids in digestion.
"Buttermilk was traditionally a byproduct of butter-making, and it has been consumed for centuries for its health benefits."
Myths vs Realities
Healthy Recipes
Buttermilk Quinoa Salad
A refreshing salad packed with protein and fiber, featuring quinoa and a tangy buttermilk dressing.
- 1 cup cooked quinoa
- 1/2 cup low-fat buttermilk
- 1/2 cup diced cucumber
- 1/2 cup cherry tomatoes halved
- 1/4 cup chopped parsley
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a bowl, combine cooked quinoa, cucumber, cherry tomatoes, and parsley.
- 2. In a separate bowl, whisk together low-fat buttermilk, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad, toss gently, and serve chilled.
Buttermilk Pancakes with Blueberries
Fluffy pancakes made with low-fat buttermilk and fresh blueberries, perfect for a healthy breakfast.
- 1 cup whole wheat flour
- 1 cup low-fat buttermilk
- 1 egg
- 1 tablespoon honey
- 1 teaspoon baking powder
- 1/2 cup fresh blueberries
- Cooking spray
- 1. In a bowl, mix flour, baking powder, and honey.
- 2. In another bowl, whisk together buttermilk and egg, then combine with dry ingredients.
- 3. Fold in blueberries, heat a skillet with cooking spray, and pour batter to cook pancakes until golden brown on both sides.
Spicy Buttermilk Chicken Marinade
A flavorful marinade that tenderizes chicken while adding a spicy kick, perfect for grilling.
- 1 cup low-fat buttermilk
- 2 teaspoons cayenne pepper
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- Salt to taste
- 4 chicken breasts
- 1. In a bowl, mix low-fat buttermilk, cayenne pepper, garlic powder, paprika, and salt.
- 2. Place chicken breasts in a zip-top bag and pour the marinade over them.
- 3. Seal the bag, refrigerate for at least 2 hours, then grill until cooked through.
Buttermilk Ranch Dressing
A healthier version of ranch dressing made with low-fat buttermilk, perfect for salads and dipping.
- 1 cup low-fat buttermilk
- 1/2 cup Greek yogurt
- 1 teaspoon dried dill
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Salt and pepper to taste
- 1. In a bowl, combine low-fat buttermilk and Greek yogurt.
- 2. Add dill, garlic powder, onion powder, salt, and pepper, and whisk until smooth.
- 3. Serve immediately or refrigerate for up to a week.
Buttermilk Oatmeal Muffins
Healthy muffins made with oats and low-fat buttermilk, ideal for a nutritious snack or breakfast.
- 1 cup rolled oats
- 1 cup low-fat buttermilk
- 1/2 cup mashed banana
- 1/4 cup honey
- 1 teaspoon baking soda
- 1/2 teaspoon cinnamon
- 1/2 cup chopped nuts
- 1. Preheat the oven to 350°F (175°C) and line a muffin tin with liners.
- 2. In a bowl, mix oats, buttermilk, banana, honey, baking soda, and cinnamon.
- 3. Fold in nuts, pour the batter into muffin tins, and bake for 20-25 minutes.
Buttermilk Vegetable Soup
A creamy yet light vegetable soup enriched with low-fat buttermilk for a healthy comfort food option.
- 2 cups mixed vegetables (carrots, peas, corn)
- 1 cup low-fat buttermilk
- 4 cups vegetable broth
- 1 onion chopped
- 2 cloves garlic minced
- Salt and pepper to taste
- 1. In a pot, sauté onion and garlic until translucent.
- 2. Add mixed vegetables and vegetable broth, simmer until tender.
- 3. Stir in low-fat buttermilk, season with salt and pepper, and serve warm.
Buttermilk Smoothie Bowl
A nutritious smoothie bowl made with low-fat buttermilk and topped with fresh fruits and seeds.
- 1 cup low-fat buttermilk
- 1 banana
- 1/2 cup spinach
- 1 tablespoon chia seeds
- 1/2 cup mixed berries
- Granola for topping
- 1. Blend low-fat buttermilk, banana, and spinach until smooth.
- 2. Pour into a bowl and top with mixed berries, chia seeds, and granola.
- 3. Serve immediately for a refreshing breakfast.
Buttermilk Mashed Potatoes
Creamy mashed potatoes made healthier with low-fat buttermilk, perfect as a side dish.
- 2 pounds potatoes peeled and cubed
- 1 cup low-fat buttermilk
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. Boil potatoes in salted water until tender, then drain.
- 2. Mash the potatoes with low-fat buttermilk and olive oil until smooth.
- 3. Season with salt and pepper, and serve warm.
Buttermilk Fruit Dip
A light and creamy fruit dip made with low-fat buttermilk, perfect for healthy snacking.
- 1 cup low-fat buttermilk
- 1/2 cup Greek yogurt
- 2 tablespoons honey
- 1 teaspoon vanilla extract
- Fresh fruit for dipping
- 1. In a bowl, mix low-fat buttermilk, Greek yogurt, honey, and vanilla extract until smooth.
- 2. Serve with a platter of fresh fruit for dipping.
- 3. Enjoy as a healthy snack or dessert.
Frequently Asked Questions (FAQ)
Is low-fat buttermilk suitable for baking?
Yes, it adds moisture and a slight tang to baked goods.
Can I use low-fat buttermilk in smoothies?
Absolutely! It enhances the creaminess and adds probiotics.
How long does low-fat buttermilk last?
Typically, it lasts about 1-2 weeks past the sell-by date if stored properly.
Is low-fat buttermilk lactose-free?
No, it contains lactose, but some may tolerate it better than whole milk.
Can low-fat buttermilk be used as a substitute for milk?
Yes, it can be used in equal amounts for a tangy flavor.
What are the health benefits of low-fat buttermilk?
It is low in calories, high in calcium, and contains probiotics for gut health.
Can I drink low-fat buttermilk straight?
Yes, many enjoy it as a refreshing drink.
Is low-fat buttermilk good for weight loss?
Yes, it is low in calories and can be part of a balanced diet.