Buttermilk

Buttermilk is a cultured milk, meaning it has a bit of bacteria added to it, like yogurt. It's usually not something you have handy because most people don't drink it by itself. It's used for recipes like pancakes, bread and even salad dressings. It adds a tangy taste and a fuller texture to foods.

Buttermilk is also what I named my stick horse when I was a little kid! :)

Here's an easy shortcut if you need buttermilk but don't have any on hand.

Buttermilk can be made from milk and either vinegar or lemon juice.

BUTTERMILK

1 T. white vinegar or lemon juice
Enough milk to make 1 c.

Mix together both ingredients. Let sit for five minutes to let it start to curdle.

Using vinegar
Total cost: $0.25 per cup
Compared to: $0.35 per cup of store-bought
Nutrition facts:
     -Calories: 75
     -Fat: 0g
     -Protein: 8g
     -Carbohydrates: 11g
     -Sodium: 127mg
     -Fiber: 0g
     -Sugar: 11g

Using lemon juice
Total cost: $0.23 per cup 
Compared to: $0.35 per cup of store-bought
Nutrition facts:
     -Calories: 75
     -Fat: 0g
     -Protein: 8g
     -Carbohydrates: 11g
     -Sodium: 127mg
     -Fiber: 0g
     -Sugar: 11g

Maple syrup

Homemade maple syrup

A pancake, French toast and waffle essential. A complement to bacon and sausage (try it!). It's maple syrup.

(I admit, I have yet to sample real maple syrup. I grew up on Mrs. Butterworth's, Log Cabin and, thanks to my grandma, microwavable Hungry Jack. What do you think? Am I missing something great? Well, I'll get to that someday.)

In the meantime, you guessed it. I'll make my own. Short 'n' sweet!

White sugar gives the syrup a lighter flavor, while brown sugar intensifies the warm maple flavor. And of course, using sweetener instead of sugar is the healthiest option. Normally a serving size of syrup is 1/4 c., but since I don't like to drench my food in syrup, I've cut the amount in half for this recipe.

MAPLE SYRUP

2 c. white or brown sugar or sweetener
1 c. water
1/2 tsp. maple flavoring

Bring water to a boil. Add sugar and maple flavoring; stir until dissolved. Let cool before serving.

Serving size 2 T. Makes 16 servings (2 c.).

Using white sugar 
Total cost: $0.63 
Cost per serving: $0.04 per 2 T. 
Compared to: $0.08 per 2 T. of store-bought 
Nutrition facts:
     -Calories: 90
     -Fat: 0g
     -Protein: 0g
     -Carbohydrates: 24g
     -Sodium: 24g
     -Fiber: 0g
     -Sugar: 24g 

Using brown sugar 
Total cost: $0.78 
Cost per serving: $0.05 per 2 T. 
Compared to: $0.08 per 2 T. of store-bought 
Nutrition facts:
     -Calories: 90
     -Fat: 0g
     -Protein: 0g
     -Carbohydrates: 24g
     -Sodium: 0g
     -Fiber: 0g
     -Sugar: 24g 

Using sweetener
Total cost: $1.02 
Cost per serving: $0.06 
Compared to: $0.08 per 2 T. of store-bought 
Nutrition facts:
     -Calories: 0
     -Fat: 0g
     -Protein: 0g
     -Carbohydrates:  0g
     -Sodium: 0g
     -Fiber: 0g
     -Sugar: 0g

Believe it or not, homemade yogurt

Homemade Greek yogurt

Believe it. You can make it yourself and save a good deal of money. A delicious, healthy food that usually costs an average of $1 per individual container now costs less than two quarters.

Yogurt is considered a superfood. Superfoods are foods that are low in calories but high in healthful nutrients. They are full of antioxidants and protect the body against diseases and cancer.

The most healthful aspect of yogurt is the live cultures, or bacteria, that it contains. The bacteria in yogurt actually prevent and fight harmful bacteria in the digestive tract. The bacteria also boost our immune systems, enhance digestion, increase mineral absorption. For women, the bacteria can decrease recurrence of vaginal yeast infections. Yogurt might also fight sources of infection and protect against cancer.

Wow! All that in such a cool, creamy treat? But there's more. Yogurt is a good source of protein, calcium and vitamin D, all nutrients for building strong bones. And Greek yogurt has even more protein in a serving size than regular yogurt. That's because it's strained -- liquid is removed from it, so you get more solids. Personally, I like the consistency of Greek yogurt better. It's a win-win situation!

Grocery store yogurt comes in convenient little individual cups or larger-size containers. It comes in a variety of flavors too. The downside of buying these is that they are costly. You might be able to buy really cheap yogurt for 30 or 40 cents, but this stuff usually isn't good quality -- I find that it's high in sugar and low in protein, without healthier alternatives -- and seems like it's made just for the flavor. I can buy good Greek yogurt for around a dollar, but it's still hard on my grocery budget. Unfortunately organic yogurt can cost up to $2 for a 6-ounce container  -- outrageous, I never buy this stuff!

No worries though. Here's a solution to the high-cost problem. Yogurt can be made from milk, and this recipe is less than 50 cents per serving! It may take a few times to get it right, however. The general idea is to heat the milk not quite to boiling, introduce bacteria from ready-made yogurt and keep it at a temperature in which bacteria can live, until it solidifies. Don't get discouraged. Adjust the recipe according to your environment. The key thing is to keep the milk warm and cozy -- but not too hot so you don't kill the bacteria -- as it solidifies. The dry milk is not essential for yogurt, but it does help to make it thicker, and it adds nutritional value. You can leave it out if you like.

Enough talk. Let's get to it.

YOGURT

2 1-pint mason jars
4 c. milk (skim, 1%, 2% or whole)
1/3 c. sugar or sweetener
1/2 tsp. vanilla or other flavoring (optional)
1/3 c. dry milk (optional)
2 T. prepared yogurt

First, sterilize the jars, a spoon and a wire whisk. You can do this by filling the kitchen sink with very hot water and soaking them in it. Wash them with soap, dry them and lay them out ready to use.
Heat milk in a saucepan on medium heat to 160 degrees F, stirring almost constantly. Add sugar, vanilla and dry milk when it reaches about 140 degrees F. Make sure it does not boil.
Pour milk into mason jars. Let them sit until they've cooled to between 100 and 110 degrees. Whisk 1 T. of prepared yogurt into each pint. Screw lids on.

Wrap jars in towels and place both in a tight, cozy place so the jars will keep warm, such as a Crockpot (not necessary to turn on -- this might get it too hot), a pot or a bucket. Let milk sit undisturbed for about eight hours or until solid. Chill in the refrigerator.

To make Greek yogurt:
Place a patch of cheesecloth or coffee filter over the mouth of a jar or narrow bowl. Secure with a rubber band or tape. Spoon yogurt into the cloth. The liquid, known as whey, will strain through, and you will be left with thick, creamy yogurt in the strainer. This could take anywhere from one to eight hours, depending on how watery your yogurt is and how thick you want it to become.

Makes 4 servings, about 1/3 c. each.

Using sugar
Total cost: $1.70
Cost per serving: $0.42
Compared to: $1 to $2 store-bought
Nutrition facts: 
     -Calories: 168
     -Fat: 0g
     -Protein: 12g
     -Carbohydrates: 32g
     -Sodium: 173mg
     -Fiber: 0g
     -Sugar: 32g

Using sweetener
Total cost: $1.76
Cost per serving: $0.44
Nutrition facts:
     -Calories: 108
     -Fat: 0g
     -Protein: 12g
     -Carbohydrates: 16g
     -Sodium: 173mg
     -Fiber: 0g
     -Sugar: 16g

Make your own almond milk!

No, almonds aren't made of milk, not the kind that comes from cows, anyway. But they can still be milked!
Maybe you've never heard of almond milk. Similar to the color and creaminess of cow's milk, it's a dairy-free drink made from ground almonds, then sweetened and/or flavored with vanilla or chocolate, even maple or cinnamon. The almonds are first soaked to extract their flavor and make them easier to grind. It's a tasty addition to smoothies, coffee or cereal, and drinking it plain is just as good!
Almond milk provides the same nutrients almonds do, including magnesium, potassium and iron. It does not, however, provide the same nutrients as cow's milk, so don't think you're getting those if you replace cow's milk with almond milk.
Homemade almond milk is a bit more expensive to make than store-bought. This recipe rings in at about $2.69 to make one quart. Store-bought usually ranges from about $2.50 to $3 for a half gallon. Of course, you do have leftover almond bits that you can eat when you make the homemade kind, so the drink itself doesn't cost the entire $2.69. Another plus is that homemade has much fewer preservatives in it than store-bought. The ingredients going into this drink are simple - almonds, honey and vanilla, which have little to no preservatives in them already. The fewer, the better for you body!
Vanilla almond milk is the most common type and probably the most versatile. You could replace the vanilla with maple flavoring or even one tablespoon of coffee creamer. You could try adding cocoa powder or cinnamon for a twist.

VANILLA ALMOND MILK

1 c. whole, raw almonds
4 c. water
1/4 c. honey
1 tsp. vanilla

Place almonds in water for two to four hours, up to eight hours. After soaking, put both in a blender, adding the honey and vanilla. Blend for 60 seconds.
Place a piece of cheesecloth over the top of a glass or bowl to strain the mixture. Pour the mixture into it so the cloth catches the bits of almonds. Reserve these bits - they're perfect for adding to oatmeal, cereal, cookies or granola. Keep the liquid for your delightful drink!

Total cost: $2.69
Cost per serving (including almond bits): $0.67

Nutrition facts: N/A