milk - 300 ml
Excellent source of calcium, protein, and vitamin D (in fortified varieties); contains B vitamins (particularly B12 and riboflavin) and provides readily absorbable lactose, which aids nutrient absorption.
About
Milk is a nutrient-dense liquid secreted by mammary glands of lactating mammals, most commonly sourced from domestic cattle (Bos taurus). It is an opaque white or cream-colored emulsion composed primarily of water, lactose (milk sugar), casein and whey proteins, and milk fat, along with essential vitamins and minerals. The flavor profile ranges from mild and slightly sweet to tangy, depending on the animal source, feed, and freshness. Common varieties include whole milk (3.5-4% fat), reduced-fat milk (2%), low-fat milk (1%), and skim milk (nearly fat-free), as well as milk from other mammals such as goats, sheep, buffalo, and camels, each with distinct flavor characteristics and compositional differences.
Milk is produced through pasteurization (brief heating to eliminate pathogens) and often homogenization (mechanical process to break down fat globules for uniform texture). Ultra-high-temperature (UHT) processing extends shelf life significantly. Some milk undergoes lactose reduction or removal through enzymatic treatment to accommodate lactose-intolerant consumers.
Culinary Uses
Milk serves as a foundational ingredient across global cuisines, functioning variously as a beverage, cooking medium, and base for derivative products. It is essential in sauce-making (béchamel, cream sauces), baking (breads, cakes, custards), and beverage preparation (hot chocolate, tea, coffee, smoothies). In South Asian cooking, milk is a staple in curries, kheer (rice pudding), and lassi; in European cuisine, it features prominently in custards, crème brûlée, and pasta dishes. Milk undergoes culinary transformation into yogurt, cheese, butter, and cream through fermentation and separation processes, expanding its application beyond its liquid form.