If you've resolved to eat healthier this new year, consider substituting some of those high-fat ingredients with buttermilk. Despite its name, buttermilk is naturally low in fat with only about 2.5 grams per cup, adds richness to dishes, and is about 120 calories per cup, depending on what type of milk is used. It is often associated with dishes such as buttermilk biscuits, which are also laden with butter, but on its own, buttermilk is a great way to lighten up dishes without sacrificing taste.
While you can certainly buy buttermilk, many of them contain preservatives and the contents can often go to waste. Instead, make it fresh: Simply place 1 to 1.5 tablespoons of vinegar or lemon juice in a one-cup measuring cup. Add enough milk (2% or less) to fill the remainder of the cup and let stand for about 10 minutes. It’s ready to use and always available.
Buttermilk is a great substitute to use in baking where the recipe calls for butter or oil, particularly in dishes like quick breads or muffins. If you are skeptical, try replacing half of the oil or butter with buttermilk, and notice the results. It will make your dishes far healthier, they will be every bit as moist, and the taste will be virtually the same. Over time, gradually increase the buttermilk ratio to your own comfort level.
Buttermilk has plenty of other uses as well. It is a great substitute for cream and butter in mashed potatoes. Buttermilk can be used as a dredge for eggplant or chicken parmesan in place of eggs and milk. It is also an excellent thickener for white sauces and can be used to thicken soup. Be careful when using buttermilk as a thickener and add only at the end—you do not want to boil buttermilk.
Best of luck with your resolution this year! For the record, I recommend skipping the biscuits.
