Ayran (Turkish Salty Yogurt Drink)

Ayran, a Turkish refreshing drink, is made with just three ingredients: water, yogurt and salt. Ayran is a refreshing Turkish drink made from just three ingredients: yogurt, salt, and water.

Ayran is a light, salty and deliciously foamy yogurt drink. It's especially welcome on a hot summer afternoon. Ayran is not only thirst-quenching, but it also replenishes salt that you lose through sweating. It's like the Turkish version Gatorade. This tart, creamy, salty drink is better than any sports drink.

Ayran can be served to lighten up heavy meat dishes like kofta and doner kebab. Ayran is also a popular street food in Turkey, and it's served with gozleme and lahmacun.

Can used to run after high school basketball practices in Tarsus (a small town in south-central Turkey) to the ayranci seller of ayran. The ice-filled glasses were topped with frothy aryan, and the team sipped on them while eating warm sesame bread.

Can's childhood recipes are hard to find, so I try to replicate them at home. Although I do not have the large metal Yayik Ayrani machines (churned-ayran) that are proudly displayed by Turkish lamb restaurants in their Turkish Lamb Restaurants, a simple cocktail shaker with some bartending skills from college will work. This refreshing yogurt drink is the perfect afternoon treat when I'm too busy to prepare a full Adana Kebab spread.

What does Ayran taste like?

Ayran has a salty, tart taste similar to buttermilk and kefir. It is available in many different varieties throughout the Mediterranean, Middle East and North Africa, ranging from Persian Doogh and North African Laban. The most traditional form is the sour liquid left over after making butter. This is called yayik.

Ayran and Indian lassi are often compared. There are some versions of Indian lassi which are churned and salted like ayran. However, the majority of Americans associate this drink with the sweeter, mango-based lassi. Turkish ayran, which is light, tart and frothy in texture, is quite different to a creamy mango-lassi, but equally delicious.

In Turkey, the salted yogurt is sold in plastic bottles that resemble milk. Tourists in Turkey often make the mistake of mixing this sour beverage with their morning coffee. I do not recommend it!

The thick, flat drink I get in my local Middle Eastern Market isn't the same as what you find at the old-school Turkish lamb restaurants. It's more effervescent and fresh. Make your own ayran for a lighter and more refreshing beverage.

Ingredients in Ayran

The beauty of this simple yogurt drink is that it doesn't require much. What you will need is:

• Yogurt :Use whole milk yogurt. (More recommendations below) You can experiment with flavored yogurts to create a sweeter version of ayran. You won't get ayran but it will still taste good.
• Use cold filtered water.
• Sea Salt: I prefer kosher sea salt but you can use any fine-grain salt that is on hand.
• Mint is optional: Fresh or dried mint are both acceptable. My husband prefers it plain, but I enjoy mine with mint. Some ayran vendors add mint and some don't. You decide!

The Best Yogurt To Use

To make this ayran, you'll need plain, unsweetened, whole milk yogurt. Turkish or yogurt is regular yogurt that has been strained to remove liquid whey. This thicker, richer version of yogurt is similar to Greek yogurt but with a few minor differences.

Greek yogurt is strained more than once. Turkish yogurt is typically lighter and runnier than Greek-style ultra thick yogurt.

There are not many sources for Turkish-style yoghurt in the States. The "European style" yogurt is very similar, but it is not available everywhere. If you can't find European-style yogurt, plain whole milk unsweetened yogurt is a good alternative.

You can compensate for the thickness of Greek yogurt by adding a little more water. Add another splash of water and whisk the water with the yogurt before shaking. This will loosen up things a little. Then shake vigorously to combine.

How To Make Ayran

I used techniques from my bartending days in college to imitate the traditional ayran foamers. This yogurt drink is made like an egg-white cocktail. You need to add a lot air to create a foam. Here's what I do:

• Combine. Add 1/2 cup plain yogurt to a cocktail shaking glass, along with 3/4 cup water and a pinch of salt (I use a healthy pinch). Stir the ingredients with a spoon or fork until they are combined.
• Shake dry. Press firmly on the top of the shaker to seal it. Shake the shaker vigorously for about 10 seconds to aerate your mixture.
• Add ice. Open the top by carefully turning the shaker to the larger side. You may have to use your palm. Add some ice to the shaker, seal it well and shake again. Don't be afraid to use some force! You want it to be as frothy and fluffy as possible.
• Serve. Open the top of the shaker again while holding the large side. Pour the mixture into your serving glass. Garnish with dried mint or fresh mint if desired. Serve immediately.

What to serve with Ayran

Ayran can be enjoyed on its own or with pickles and simit.

Serve grilled meat for a Turkish meal. Place a large serving platter in the middle of your table, and pile it high with lavash that has just been baked. Around the table, add whole sprigs fresh parsley, tomato slices, mild green chili peppers and sumac-rubbed red onions. Grill some kebabs - chicken, beef, or lamb. Remove the skewer by pushing the cooked kebabs onto the lavash.

Make the ayran yogurt cooling drink while the meat is resting and the juices are soaking into the lavash. It's best served cold and foamy. You can give your friend the lavash that was under the kebabs. It will soak up all the flavors.

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Frequently Asked Questions

Is the Mediterranean diet costly to follow?

The Mediterranean diet is usually affordable, and includes easily accessible and affordable ingredients. Many staple foods can easily be found at your local farmer's market or grocery store. But, it can be more expensive to shop for organic products or high-quality protein, as well as special items such extra virgin olive oils. Plan your meals and budget accordingly. Additionally, using leftovers from previous meals and bulk-freezing food items like fish and grains will help save money over time.

Is the Mediterranean diet suitable to people with diabetes?

The Mediterranean Diet is suitable for people suffering from certain conditions such as diabetes. This diet focuses on whole foods, reduces refined sugars, carbs, and emphasizes healthy fats rather than butter or lard. This helps reduce diabetes risk in people who don't already have it. It also controls blood sugar levels and insulin for those with diabetes. Light exercise can also help to stabilize blood sugar levels. Healthy food swaps like replacing white bread with whole grain bread or adding nuts in salads to replace crackers can help create a balanced eating plan that's suitable for managing symptoms and conditions.

What should I consume in a Mediterranean-style diet for one day?

A Mediterranean diet focuses on healthy fats and protein and lots of fresh fruit, vegetables, whole grains. A healthy Mediterranean diet should include about seven to 10 servings of fruits and vegetables daily and two to four 3-ounce servings of lean protein such as fish or chicken. Moderate amounts of healthy fats such as olive oil and nuts should be encouraged. For a balanced diet, you should consume three to four servings of whole grain, such as quinoa barley, oats or barley each day.

Limiting foods that can be harmful when consumed regularly is crucial. This includes all processed foods, sugar, unhealthy oils, starches, sweetened drinks like soda or juices, and red meats that contain saturated fats or nitrates. Dairy should also be consumed sparingly; those who choose to include dairy should use reduced-fat varieties when possible. It is important to limit fish consumption to no more than three times per semaine due to possible mercury contamination.

It's important to plan meals so that you can reap the benefits of the Mediterranean diet.

A Mediterranean diet is a great way to enjoy a healthy and delicious lifestyle. You can eat high-quality protein such as wild-caught and grass-fed fish, organic eggs, and meat, in order to have the best meals. Include heart-healthy fats in nuts, olives. avocados, extra Virgin Olive Oil, and Coconut oil. In your meals, make sure you include plenty of fresh, frozen, and whole grain options such as quinoas, barley, and oatmeal. Also, avoid unhealthy fats and added sugar as well as processed foods, starches red meat, and processed milk products.

Can I use regular oil instead of extra Virgin Olive Oil?

You can substitute extra virgin olive oils for regular olive oil in the Mediterranean diet. Extra Virgin Olive Oil is better for its nutritional benefits and higher quality, but regular olive oil is still an option due to its mild flavor. Regular olive oil can be used to make everyday meals such as stir-frying or roasting vegetables. This oil comes at a lower cost than EVOO. Others believe it might be better suited to high heat applications, such deep frying. But, it doesn't have the same nutrients or positive compound as EVOO. You should make up these benefits by eating other foods whenever you can.

Statistics

• 1g sugar Benefits Rich in heart-healthy polyunsaturated fats, these nuts may also favourably impact your gut microbiome (and thus improve digestive health) and lower LDL cholesterol, according to a small study that included 18 healthy adults. (everydayhealth.com)
• One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)
• In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia than those with the least healthy diets. (heart.org)
• Choose fat-free or 1% milk, yogurt, and cottage cheese. (my.clevelandclinic.org)

External Links

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• Mediterranean Diet Beginner's Guide: Ranked #1 Best Diet in 2023 | U.S. News


• Best Diets Overall 2023 - Expertly Reviewed - US News Health

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• American Heart Association


• What is the Mediterranean Diet (or Mediterranean Diet)? American Heart Association

[TAG59]

• Primary Prevention of Cardiovascular Disease Using a Mediterranean Diet - NEJM

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• Traditional Med Diet | Oldways


• Mediterranean Diet | Oldways

How To

How to plan a week of Mediterranean-inspired meals that are delicious and healthy?

It is possible to improve your quality of life and overall health by adopting the Mediterranean diet. This nutrient-dense eating plan emphasizes healthy fats, whole grains, legumes, fresh fruits, and vegetables. This eating plan can provide many benefits such as better blood lipids, glucose control, lower risk of certain cancers and depression, better weight management, cognitive function, and better cardiac health.

Following these tips can make it easy to incorporate Mediterranean-inspired foods into your diet: swapping out high-calorie snacks like chips with nutrient-dense vegetable appetizers or other traditional greens or beans dishes; learning how to increase variety with spices or different sources derived from nuts, fruits, and vegetables; integrating more whole grains, legumes, and high fiber items that can enhance satiety after meals; adding moderate amounts of dairy products like yogurt cheese and milk throughout the day for added nutrition; using olive oil as the primary cooking fat instead of traditional oils; occasionally enjoying a glass of red wine to complete the Mediterranean experience.

Plan a week of nutritious and delicious meals that are within the Mediterranean diet guidelines. Begin by focusing your attention on specific components. ; fruits for desserts snacks smoothies, etc. Seasonings herbs, sauces and optional dairy yogurt cheese Kefir. Mixing up different combinations throughout the week will help ensure sufficient nutrient intake while maintaining flavor balance, an essential element of a balanced Mediterranean lifestyle. Combining the meal with regular physical activity will offer even more significant increases in short-term results and long-term positive impacts on body composition and overall health status.

Resources:

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