Are you a yogurt fan? Do you grab a cup of yogurt whenever you feel hungry and looking for a healthy snack?

I can not resist a creamy cup of yogurt with a berry or a few nuts topping! It is not only nutritious but also a satiating snack.

Why Yogurt Helps

In Ayurveda, common health issues are treated with lifestyle changes and a food-as-medicine approach. It focuses on what we have in our body – dosha. In balancing dosha, homemade yogurt and buttermilk have a special space in Ayurveda.

It is not that difficult to prepare the yogurt at home. And buttermilk is even easier than that.

Ingredient List

• 4 cups (32 oz) of cows milk (whole milk for thick yogurt)
• 1/2 teaspon yogurt or dahi

Instructions

Warm cow’s milk at medium heat in a thick-bottomed pot until cream in the milk forms a thin layer on top.

Let it cool up to 100°F.

Add half a teaspoon of Greek yogurt or dahi (live culture of edible, good bacteria) to the milk and stir gently.

Warm up the oven for a minute, turn it off, and place that covered milk pot in—for about 6–7 hours.

Buttermilk Recipe

👉Add 3-4 tablespoon of yogurt in 6 oz of water. Whisk it a bit to mix.

👉 Drink very thin buttermilk made from homemade yogurt* and water (at room temperature) with rock salt to alleviate Vata.

👉 Add a few mint leaves to buttermilk for added benefits.

Brioveda Tips:

👉 Eat more yogurt and buttermilk around lunch, not with lunch.

👉 Just be careful—when you eat yogurt or drink buttermilk, do NOT consume it cold.

👉 If you cannot make homemade yogurt, use Greek yogurt or Dahi.

Nutrition & benefits

Nutritions per one serving of 8 oz – (4 servings entire recipe)

Macronutrients

• Calories: ~149
• Total Fat: ~8 g
  • Saturated fat: ~5–5.1 g
• Carbohydrates: ~11–11.4 g
  • Sugars (naturally occurring lactose): ~11–11.4 g
  • Fiber: 0 g
• Protein: ~8.5–9 g

Micronutrients

• Calcium: ~296–300 mg (≈23–30% DV)
• Potassium: ~380 mg (≈8% DV)
• Sodium: ~112–113 mg (≈5% DV)
• Cholesterol: ~32 mg (≈11% DV)
• Vitamin D: ~0.2–0.25 mcg (≈1–2% DV)
• Vitamin A: ~66 mcg (≈7% DV)
• Vitamin C: ~1–1.2 mg (≈1% DV)
• Phosphorus: ~233 mg (≈19% DV)

This serving gives you:

• A balanced mix of protein + healthy fats (grounding for Vata, stabilizing for Pitta).
• Naturally occurring lactose sugars but no added sugars.
• Excellent calcium + potassium for bone and muscle support.
• A gentle, cooling, nourishing food — especially supportive when paired with warming spices (cinnamon, cardamom, ginger) to improve digestibility.

Storage

You can store yogurt in the fridge, it stays good for about two weeks. Butter milk stays good up to 3 to 4 days in the fridge. Just whisk a little when you use it.

Always keep it covered in fridge, as it absorbs flavors from other food in fridge.

Takeaway

I recommend using homemade yogurt.

Yogurt in the market may have added stabilizers or sugar or any other preservatives.

Only point you have to keep an eye on is milk temperature when you add yogurt to it – it should be around 100F.

If it is too hot, bacterica can not survive. If it is too cool, bacteria can not grow.

Take a step toward healthy eating!

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