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Blueberry-Buttermilk Coffee Cake Buttermilk & Blue Cheese Dressing Buttermilk-Crumb Coated Chicken Tenderloin Old-Fashioned Buttermilk Pie In Gingersnap Crust Salmon Pie And Artichoke Hearts
Buttermilk Bits Buttermilk does not contain any butter. Authentic buttermilk is made from whole milk and is a by-product of butter-making -- it is almost impossible to buy today, however. Commercial, cultured buttermilk is artificially soured skim milk. It has a longer shelf-life than whole milk because the fat content is lower. It is good for drinking or baking. Buttermilk can be substituted for sweet milk in recipes that contain baking powder, with the following modifications: For each cup of buttermilk, reduce the baking powder by two teaspoons and add one-half teaspoon of baking soda. This will ensure that the proper proportions of acid and alkali needed for leavening will be maintained. Source: ©1993 by The Arizona Heart Institute Foundation Cookbook
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Low in fat and
high in flavor, buttermilk is a refreshing change from other dairy products. Its flavor
and special features in the kitchen are valued by both home cooks and professional chefs. Initially, buttermilk was the liquid residue left behind when cream was churned into butter. Today's buttermilk is a cultured product, commercially made by adding beneficial bacteria to skim or low-fat milk, but with the body, flavor and tang of the original version. In America, buttermilk first gained popularity in the South when, without refrigeration, its acidity kept it fresh days longer than regular milk. Buttermilk was used extensively both as a beverage and as an ingredient in such regional favorites as biscuits and pancakes. Buttermilk isn't just for baking. You can use it for sauces and marinades where yogurt or sour cream might otherwise be used. Used in place of regular milk, it gives a tangy flavor to mashed potatoes and a delicious twist to custards. Try it in place of whole milk or cream as a thickener and flavoring in soups. To avoid curdling during cooking, be sure to add buttermilk at the end of the cooking time, away from the heat and at a temperature no higher than 160 degrees. Do not allow the mixture to come to a boil once the buttermilk has been added. Use buttermilk to make a tangy salad dressing. In a small jar, shake 2/3 cup buttermilk, 1 tablespoon cider vinegar, 1 tablespoon finely chopped shallot, 1/4 teaspoon each salt and sugar, 1/8 teaspoon ground red pepper (cayenne) and 2 tablespoons snipped fresh chives, parsley or dill (or a combination). It's delicious tossed with greens such as spinach or watercress. Buttermilk has many features useful to those who love to bake. It aids in the rising of many types of bread and has a natural tenderizing effect on dough. Buttermilk helps baked goods brown evenly and it also extends the freshness of baked goods. Buttermilk stays fresh longer than regular milk – up to three weeks in the refrigerator. If keeping fresh buttermilk on hand isn't practical, dry buttermilk is a good alternative. It can be found in the baking section of most supermarkets. Follow directions on the packaging to substitute dry for fresh buttermilk. AICR
IRISH
BUTTERMILK SCONES 1-1/3 cups all-purpose flour Preheat oven to 375 degrees. Coat a baking sheet with cooking oil spray. In a large bowl, mix together all-purpose flour, whole wheat flour, sugar, baking powder, baking soda and salt until well combined. Mix in currants and caraway seeds. In a separate bowl, whisk together egg, buttermilk and butter. Add liquid mixture to dry ingredients, mixing with a wooden spoon just until they are blended and form a fluffy, moist dough. Using one-sixth at a time, transfer dough by spoonfuls onto the prepared baking sheet, spacing the 6 scones 3 inches apart. Bake scones 20 to 22 minutes or until scones are lightly browned on top and feel firm when pressed in the center. Transfer scones from pan to wire rack and cool slightly. Serve hot, accompanied by your favorite jam. Makes 6 Scones. Ed. Note: Always be sure to INCLUDE the Carbohydrates or Exchanges as part of your daily meal plan, but not as an EXTRA outside of your normal carbohydrate allowance. Although low in fat, the carbohydrates per serving in this recipe are a bit higher than we like to recommend per serving, so you should consider this a special treat. Per Scone: 266 Cal; 6 g Total Fat (3 g Sat Fat); 47 g Carb; 47 mg Cholesterol; 414 mg Sodium; 6 g Protein; 3 g Dietary Fiber; 20 g Sugars. Exchanges: 1 Starch; 1 Fruit; 1 Milk; 1 Fat.
DARK RYE
BREAD Dry Ingredients: 1-1/2 cups rye flour Wet Ingredients: 1 cup low-fat buttermilk Preheat oven to 350F degrees. Grease or spray-coat a large (9x5x3-inch) loaf pan. Combine the dry and wet ingredients. This makes a thick, heavy batter. Spoon it into the prepared loaf pan and let it sit for 15 to 20 minutes. Bake for 45 to 50 minutes. Let the bread cool for 10 minutes before removing it from the pan. Makes 13 servings. Per Serving: 174 Cal; 6 g Total Fat; 27 g Carb; 2 mg Cholesterol; 222 mg Sodium; 5g Protein . Exchanges: 1-1/2 Bread; 1 Fat.
WEEKEND
PANCAKES 1/3 cup all-purpose flour Mix dry ingredients together. Add buttermilk, skim milk, oil, vanilla, and orange rind, stirring just to combine. Beat egg whites until fluffy; fold into batter. Let the batter stand about 10 minutes. Cook pancakes on a hot nonstick griddle or skillet; turn when the tops are bubbly and a few bubbles have broken. Makes 12 Pancakes. Per Pancake: 70 Cal; 1 g Total Fat; 11 g Carb; 1 mg Cholesterol; 104 mg Sodium; 4 g Protein; 1 g Fiber. Exchanges: 1 Starch.
CHEDDAR-CHUTNEY
SCONES 3/4 cup all-purpose flour Preheat oven to 425°F. Coat a large baking sheet with nonstick cooking spray. In a medium bowl, combine the flour, baking powder, sugar, baking soda, and salt; stir well. In a large bowl, mash together the cottage cheese, oil, and chutney; add the Cheddar and 1 tablespoon of the buttermilk. Add the flour mixture; stir briefly until just blended. Turn the mixture out onto a lightly floured surface. Knead 5 times, or until the dough is soft and satiny, adding the remaining tablespoon buttermilk if needed. On a lightly floured surface, roll the dough into a large rectangle. With a 2-inch round cookie cutter, cut into 12 rounds, rerolling and cutting the scraps as needed. Place the rounds on the baking sheet. Bake for 7 to 10 minutes, or until just golden brown. Makes 12 Scones. Per Scone: 54 Cal; 2 g Total Fat (<0.5 g Sat Fat); 7 g Carb; 2 mg Cholesterol; 153 mg Sodium; 2 g Protein. Exchanges 1/2 Starch. SALMON
PIE & ARTICHOKE HEARTS 1 (14 oz) can artichoke hearts, drained Sliced lemons for garnish Preheat oven to 375ºF (350ºF if using a glass dish). Butter a shallow baking dish. Sauté the artichoke hearts in butter until lightly browned. Cover the bottom of the baking dish with the artichoke hearts. Flake the salmon and taste before adding salt and pepper. Pile on top of the artichoke hearts. Combine the cottage cheese, buttermilk, and dry mustard; beat until smooth. Pour over the fish. Bake for 20 minutes or longer, until the topping is lightly browned. Serve with sliced lemons. Makes 6 Servings. Sodium Alert: This recipe is not recommended for those on sodium-restricted diets. Per Serving: 196 Cal; 9 g Total Fat (2 g Sat Fat); 6 g Carb; 36 mg Cholesterol; 683 mg Sodium; 20 g Protein; 2 g Sugars. Exchanges: 196 Cal; 9 g Total Fat (2 g Sat Fat); 6 g Carb; 36 mg Cholesterol; 683 mg Sodium; 20 g Protein. Exchanges: 3 Lean Meat; 2 Fat.
BUTTERMILK
CORNBREAD 1 cup cornmeal Preheat oven to 450°F. Spray an 8-inch-square baking dish or pan with nonstick vegetable cooking spray. Combine cornmeal, flour, soda, baking powder and sugar in a medium bowl. Combine oil, egg and buttermilk in another bowl and whisk lightly. Add to cornmeal mixture and stir just until moistened. Pour into prepared pan. Bake 20 to 25 minutes or until golden brown. Cut into 8 rectangles. Makes 8 pieces. Per Piece: 146 Cal; 5 g Total Fat (1 g Sat Fat); 22 g Carb; 28 mg Cholesterol; 165 mg Sodium; 4 g Protein; 2 g Fiber. Exchanges: 1-1/2 Starch; 1 Fat.
BUTTERMILK
CUCUMBER DRESSING 2/3 cup buttermilk Mix all ingredients. Refrigerate overnight to allow flavors to blend. Makes 1 Cup. Per (1 Tbsp) Serving: 5 Cal; 00 g Total Fat; 1 g Carb; 00 mg Cholesterol; 19 mg Sodium; 00 g Fiber; 00 g Protein. Exchanges: FREE (1 Tbsp).
PECAN
MOLASSES SUPREME 1 cup stirred, scooped & leveled
all-purpose flour Preheat oven to 350ºF. Spray an 8- x 8- x 2-inch baking dish with nonstick vegetable spray; set aside. Combine flour, sugar, cinnamon, ginger and cloves. Cut in the margarine until the mixture is the size of small peas. Add the pecans. Divide the mixture and put 2/3 into the square pan, pressing down carefully. Combine the hot buttermilk and molasses in a large bowl. Add the baking soda, using at least a 2-cup measure (see tip below). Mix well and pour over the crumb mixture in the pan. Sprinkle with the remaining 1/3 of the crumb mixture. Bake for 30 to 35 minutes. Top with frozen, whipped topping, thawed, if desired. Makes 8 Servings. Tip: Use at least a 2-cup measure to combine the buttermilk & molasses mixture with the baking soda. The next moment will be dramatic as the baking soda foams up. Per Serving: 218 Cal; 7 g Total Fat (1 g Sat Fat); 37 g Carb; Trace Cholesterol; 206 mg Sodium; 3 g Protein; 1 g Dietary Fiber. Exchanges: 2-1/2 Starch; 1-1/2 Fat.
BUTTERMILK
STRAWBERRY COBBLER Butter-flavored cooking spray Strawberry Filling: 6 cups fresh strawberries, hulled and cut
into quarters Biscuit Topping: 1-3/4 cups unbleached all-purpose flour Preheat oven to 375°F. Lightly coat a 10-inch round or oval baking dish with cooking spray. To make the Filling: Gently combine the strawberries, sugar, lemon zest and lemon juice in a bowl. Spoon the mixture into the prepared baking dish and bake for 10 minutes, until the juices begin to bubble around the edges. In the meantime, make the Topping: In a medium bowl, combine the flour, baking powder, baking soda, and 1/2 Tbsp sugar. Using a pastry blender or your fingers, work the margarine until the mixture forms coarse crumbs. Stir in the buttermilk until the dry ingredients are just evenly moistened. Drop the dough by large spoonfuls onto the hot fruit, making 6 small rounds about 1/2-inch apart. Sprinkle the top of the dough with the remaining 1/2 Tablespoon sugar. Continue to bake until the dough is cooked through and the top is lightly browned, about 20 to 25 minutes. To serve, place a biscuit on each of 6 dessert bowls. Top each with some of the hot fruit and juice. Makes 6 Servings. Per Serving: 273 Cal; 7 g Total Fat (2 g
Sat Fat); 47 g Carb; 1 mg Cholesterol; 362 mg Sodium; 608 mg Potassium; 7 g Protein; 4 g
Dietary Fiber. Joslin Choices: 3 Carb (2 Bread/starch; 1 Fruit);
BUTTERMILK-CRUMB
COATED CHICKEN TENDERLOIN 4 skinless, boneless, medium chicken breast
halves (12 ounces Rinse chicken; pat dry with paper towels. Place each breast half between two pieces of plastic wrap. Working from the center to the edges, pound the chicken lightly with the flat side of a meat mallet to 1/4-inch thickness. Remove the plastic wrap. In a 9-inch pie plate combine bread crumbs, paprika and pepper; mix well. Dip chicken pieces into buttermilk; then dip into crumb mixture, coating evenly. Place chicken on the unheated rack of a broiler pan. Broil 4 to 5 minutes from the heat for 5 minutes. Turn chicken over and broil 5 minutes more or until chicken is tender and no longer pink and coating is golden. Spread toasted buns with the mayonnaise. Serve chicken on buns with lettuce and tomato. Makes 4 Servings. Per Serving: 301 Cal; 6 g Total Fat (2 g Sat Fat); 38 g Carb; 46 mg Cholesterol; 583 mg Sodium; 23 g Protein; 2 g Fiber. Exchanges: 3 Starch; 3 Very Lean Meat; 1 Fat.
BUTTERMILK
AND BLUE CHEESE DRESSING 1 cup low-fat buttermilk In a blender or food processor, combine the buttermilk, cottage cheese, vinegar, and half of the blue cheese; purée. Stir in the parsley, scallions and the remaining blue cheese. Makes 1-1/2 Cups. Note: Regular blue cheese was used in this analysis. Per (2 Tbsp) Serving: 44 Cal; 2 g Total
Fat (1 g Sat Fat); 2 g Carb;
BLUEBERRY-BUTTERMILK COFFEECAKE 1 cup whole-wheat flour Preheat oven to 350°F. Coat a 13- x 9-inch baking pan with nonstick cooking spray. In a large bowl, combine the whole-wheat flour, all-purpose flour, baking powder, and baking soda; fold in the blueberries. In a medium bowl, combine the honey, egg, egg whites, buttermilk, bananas, prune purée, and oil; add to the flour mixture. Stir just until blended. Pour the batter into the baking pan; smooth the top with a spatula. Sprinkle with the walnuts and brown sugar. Bake in preheated oven for 40 to 45 minutes, or until a toothpick inserted in the center comes out clean. Cool before cutting. Makes 12 Servings. Cook's Tip: Save those over-the-hill bananas for baking. They can replace up to half the oil in your muffin and quick bread recipes. To store, peel and mash the bananas. Pack them into 1/2-cup freezer containers. Freeze for up to 2 months. Per Serving: 260 Cal; 6 g Total Fat (1 g Sat Fat); 49 g Carb; 18 mg Cholesterol; 316 mg Sodium; 269 mg Potassium; 5 g Protein; 3 g Fiber. Exchanges: 2 Starch; 1 Fruit; 1 Fat.
PINEAPPLE
SHERBET 3/4 cup sugar Combine all ingredients in a large bowl; stir well. Position knife blade in food processor bowl; add half of pineapple mixture and pulse 3 times. Pour mixture into freezer can of a 2-quart hand-turned or electric freezer. Repeat procedure with remaining pineapple mixture and freeze according to manufacturer's instructions. Let ripen at least 1 hour. Yield: 12 (1/2-cup) Servings. Per Serving: 119 Cal; 1 g Total Fat (1 g Sat Fat); 24 g Carb; 00 mg Cholesterol; 42 mg Sodium; 3 g Protein. Exchanges: 1 Starch; 1/2 Fruit.
BUTTERMILK
VELVET 1 (8 oz) carton frozen, light, whipped
topping, thawed Combine the whipped topping and the buttermilk and stir in the instant pudding mix. Spoon into individual dishes, cover and refrigerate until ready to serve. Yield: 8 Servings. Per Serving: 86 Cal; 3 g Total Fat (3 g Sat Fat); 10 g Carb; 1 mg Cholesterol; 178 mg Sodium ; 1 g Protein; 5 g Sugars. Exchanges: 1 Starch; 1/2 Fat. Tip: It is best to mix with a whisk or spoon, not a mixer. If you’you've watched your calories all day, reward yourself with a sprinkling of cookie crumbs on top. Easily doubles or halves and is freezable. Berry Special: Thaw & drain frozen fruit, or use fresh fruit. Use one package/pint per 8 Servings. Serve chilled.
OLD-FASHIONED
BUTTERMILK PIE Gingersnap Crumb Crust (recipe follows) Filling: 3/4 cup sugar Make Gingersnap Crumb Crust, deleting 1 Tablespoon margarine and using 8-inch pie pan. Do not bake. Prepare Filling. Mix sugar and margarine in medium bowl until blended; beat in egg and egg whites. Stir in flour, salt, and buttermilk until well blended. Pour filing into crust; bake at 350°F 40 minutes or until sharp knife inserted near center comes out clean. Sprinkle with nutmeg and serve warm or chilled. Makes 8 Servings: Per Serving (with crust): 236 Cal; 9 g Total Fat (2 g Sat Fat); 37 g Carb; 28 mg Cholesterol; 264 mg Sodium; 4 g Protein. Exchanges: 2-1/2 Starch; 2 Fat. GINGERSNAP
CRUMB CRUST 1/2 cup graham cracker crumbs Combine graham cracker crumbs, gingersnap crumbs, and margarine in 8- or 9-inch pie pan; add enough honey for mixture to stick together. Pat mixture evenly on bottom and sides of pan. Bake at 350°F 8 to 10 minutes or until edge of crust is lightly browned. Cool on wire rack. Makes 8 Servings. Per Serving (Crust Only): 102 Cal; 5 g Total Fat (1 g Sat Fat); 14 g Carb; 00 mg Cholesterol; 104 mg Sodium; 1 g Protein. Exchanges: 1 Starch; 1 Fat.
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