Buttermilk: luscious, low-fat and loaded with health benefits, buttermilk's a boon in the kitchen

Vegetarian Times, April, 2006 by Mary Margaret Chappell

Nobody's neutral about buttermilk mention it, and you'll get a puckered-mouth "Eww ..." or a dreamy smile. If you're in the "eww" camp, just think of buttermilk biscuits, pancakes, muffins and scones. Because even if you never acquired a taste for drinking it straight, buttermilk is perfect for baking and has tons of other kitchen uses (ranch dressing, for starters).

Decades ago, buttermilk was made from the liquid that separated from butter during the churning process. Left to ferment naturally the result was old-fashioned buttermilk, a thinner, sweeter beverage than what's in dairy cases today Now buttermilk is made by adding cultured bacteria to low-fat or fat-free milk, just like yogurt. The live cultures provide its distinctive rich, creamy texture--and a host of health benefits.

"Buttermilk's active cultures fight bad bacteria and help stimulate the immune system," says Mary Ellen Camire, PhD, professor of food science and human nutrition at the University of Maine. "What's more, many people who are lactose-intolerant can use buttermilk because the cultures convert lactose into more digestible lactic acid."

These acids imbue baked goods with light fluffiness and add delicious tang to many dishes. Buttermilk makes a great sour cream substitute in mashed or twice-baked potatoes, and it can be added to dips, salad dressings, cold soups and Indian dishes, such as our Tempeh Tikka Masala. It also brings a light, lemony flavor to everything from crepes to buttermilk pie. And if you substitute it for milk in blueberry muffins, those same acids keep the berries bright blue--instead of turning gray--even if they weep into the batter. How's that for a reason to smile?