Buttermilk: Tangy, Probiotic-Rich Milk for Baking & Drinking

Traditionally, buttermilk was the liquid left after churning butter. Today, **cultured buttermilk** is made by fermenting low-fat milk with lactic acid bacteria, giving it a tangy taste and thicker texture.

- **Calories:** ~100 - **Protein:** ~8 g - **Fat:** ~2 g - **Carbs:** ~12 g (lactose partly fermented) - Contains **calcium**, **vitamin B12**, probiotics

- **Probiotic content** may support gut health - Lower in fat than whole milk - **Acidity tenderizes** meats and baked goods - Good source of calcium for bones

- Contains **lactose**—may not suit those with lactose intolerance (lactose content is reduced, but not eliminated) - Spoils quickly—keep refrigerated - Commercial buttermilk can vary in thickness and flavor

- **Baking:** pancakes, biscuits, cakes—acid reacts with baking soda for fluffiness - **Marinades:** tenderizes chicken or fish - **Beverages:** drink chilled with spices (lassi-style) - **Substitute:** mix 1 cup milk + 1 tbsp lemon juice/vinegar, let sit 10 min

Buttermilk is a tangy, fermented milk ideal for cooking and gut health—versatile in sweet and savory recipes.