Health Properties and Substitutions for Buttermilk
Buttermilk may not sound appealing at first. If you are like me, I grew up with most people in my family – especially my dad – drinking buttermilk every day. As a kid, I tasted buttermilk and spit it out! But now, I am confident that my dad knew what he was drinking and why.
I was raised in the South. Georgia and Alabama are my heritage. Buttermilk was, and still is, a huge ingredient in our recipes. When I grew older and needed help with recipes and became interested in food as a healing partner to illness and overall wellness, my mom shared valuable knowledge on some of the health properties and substitutions for buttermilk.
Most Common Uses of Buttermilk in Recipes:
- Buttermilk Biscuits, of course!
- Red Velvet Cake
- All types of chicken dishes
- Pancakes, although I don’t eat them
- Fish Chowder
- Cornbread
- Cheesecake
- Chicken and Tuna Salad
- Soups! Sauces!
- Buttermilk Dressing
- Panna Cotta
I think you understand the picture. Buttermilk is a key ingredient in all types of recipes from appetizers, breakfast, lunch, dinner, entrees, and desserts. But what to do if you haven’t read the recipe all the way through BEFORE starting to cook. The recipe calls for Buttermilk, but boom, you don’t have any! Never fear… substitution tips are here!
First, the Health Benefits.
Health Benefits of Buttermilk
- helps those who are lactose intolerant as buttermilk contains fermented lactose
- aids in acid reduction. Have acid reflux? Check with your doctor about drinking 4-6 ounces of buttermilk daily
- helps promote BHBM < Big Huge Bowel Movements!
- improves digestion
- helps release toxins from the body
- super good source of calcium
- helps reduce cholesterol
- buttermilk is a natural anti-fungal, anti-bacterial, anti-viral thereby helping to keep disease at bay
Buttermilk Cooking Substitutions
Substitute 1 cup of buttermilk with…
- 1 tablespoon of fresh lemon juice or white vinegar plus enough milk to equal 1 cup.
- If you are baking, let the mixture rest for 5 to 10 minutes prior to using
- 1 cup water plus 1/4 cup powdered buttermilk
- 1 cup kefir
- 1/2 cup plain yogurt plus 1/2 cup whole, low fat, or skim milk
- 3/4 to 1 cup plain yogurt
- 1 cup sour cream
- 1 cup milk (whole, lowfat, or nonfat) plus 1 – 1/2 teaspoons cream of tartar
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