/ 120 ml milk
Excellent source of calcium and vitamin D (especially in fortified varieties), along with high-quality protein, vitamin B12, and phosphorus. Contains lactose, which some individuals cannot tolerate; lactose-free variants are widely available.
About
Milk is a nutrient-dense liquid secreted by mammary glands of female mammals to nourish their young. Cow's milk, the most commercially produced and consumed variety, is an opaque white or off-white fluid composed of water, proteins (casein and whey), lactose, fats, and essential minerals. The flavor profile is mild and slightly sweet, with subtle variations depending on cattle breed, diet, and processing method. Commercial milk is typically available in several fat percentages: whole milk (3.5-4% fat), reduced-fat (2%), low-fat (1%), and skim (0%), each affecting texture, richness, and culinary applications. Pasteurization heats milk to eliminate pathogens while maintaining nutritional integrity; ultrahigh-temperature (UHT) processing extends shelf life significantly.
Culinary Uses
Milk serves as a foundational ingredient across global cuisines, functioning as a beverage, cooking medium, and base for countless preparations. It is essential in sauce-making (béchamel, cream sauces), custards, puddings, ice cream, and baked goods where it contributes moisture, tenderness, and richness. In coffee and tea cultures, milk is used for lightening and tempering beverages. Fermented milk products (yogurt, kefir, cheese) expand its applications further. Whole milk is preferred for creamy preparations and beverages, while lower-fat varieties suit lighter applications and health-conscious cooking. Heating milk to a gentle simmer prevents scorching; boiling can damage proteins and create undesirable film formation.