Foods

Bulgarian yogurt – what is it, benefits and recipes

bulgarian-yogurt-what-is-it-benefits-recipes

So you want to learn more about Bulgarian yogurt, huh?

As someone who eats worrisome amounts of it, there is no one better to explain its benefits and what it really is. As a bonus, I’ll share some recipes and how to make it at home!

Let’s get started…

Table of Contents

Part 1: What is Bulgarian yogurt?

what-is-bulgarian-yogurt

Bulgarian yogurt (aka kiselo mlyako in bulgarian) is native to Bulgaria and is praised for its unique texture, slightly sour taste and rich probiotic content.

Kiselo mlyako is created from 2 bacteria that can only be found in Bulgaria – Lactobacillus bulgaricus and Streptococcus thermophilus.

The yogurt is made by fermenting milk at high temperature, which gives it a thicker consistency and more intense flavor. Kiselo mlyako has divine status in our country – 6.5 million Bulgarians eat 400 thousand tons of it every year!

It is an absolute must have in the kitchen – it is used to make pancakes, pies, cakes, moussaka, salads, cold soups, refreshing drinks (airyan) and much, much more.

 

Part 2: Benefits of Bulgarian yogurt

bularian yogurt benefits

Benefit 1: Digestive and gut health

Lactobacillus bulgaricus and Streptococcus thermophilus aid in maintaining a healthy balance of gut bacteria for efficient digestion, nutrient absorption and superior gut health.

The probiotics in Bulgarian yogurt have also been linked to reducing bloating, gas and abdominal pain. The bacteria in yogurt improve microbial balance in the intestines for…well…easier pooping.

 

Benefit 2: Enhances the body’s immune system

The probiotics in kiselo mlyako stimulate the production of antibodies, which helps the body get rid of pesky colds and illnesses faster.

The bacteria in yogurt also stimulate the activity of phagocytes, the cells that kill infections and viruses.

 

Benefit 3: Good protein content – 5 g – 10 g per 100 g

Depending on the milk used in fermentation, 100 g can contain between 5 and 10 g of protein.

Not bad. One container (400 g) carries 15-40 g of protein (one meal) for a mere 240 calories!

We all know the benefits of protein…

Maintains and increases muscle mass. Repairs damaged muscle fibers after an intense workout. Boosts strength. Satiates you for longer and helps burn fat.

Learn more: Top high protein foods

 

Benefit 4: Bulgarian yogurt is packed with crucial vitamins and minerals like Calcium, Vitamin B12 and Potassium

The calcium (110 mg/100 g) in milk is crucial for your bone health (over 75% of bone is made up of calcium salts), especially for adolescent or post-menopausal women.

Magnesium (11 mg/100 g) supports normal nerve function, muscle function and optimal energy levels. Quite helpful if you exercise or crave more energy during the day.

Some research links magnesium to sleep quality, but further research is needed.

Vitamin B2 and B12 (0.8 µg/100 g) are linked with blood cell formation, metabolism, good looking skin, hair and nails.

Although in small amounts, yogurt also contains potassium (141 mg/100 g) and iron (0.1 mg/100 g).

 

 

Part 3: How to prepare Bulgarian yogurt at home?

Why?

Cost-effectiveness and control over ingredients.

Don’t worry, if you follow the detailed instructions below, you’ll have tasty and creamy yogurt in no time. Right from the first try!

Read the yogurt making article here – syntfoods.com/recipes/make-bulgarian-yogurt-home

Here are some important tips…

 

Choosing milk

The classic Bulgarian yogurt is made with cow’s milk, but you can use sheep, goat, skimmed, pasteurized, non-dairy and even vegan substitutes like almond, cashew, coconut, soya milk etc.

Keep in mind that the fat content of the finished yogurt depends on the fat content of the milk used. For more creamy texture – use milk with higher fat content. For a more watery texture – lower fat.

Its best to use milk with fat content between 3 – 3,6%.

 

Choosing a starter

The starter contains the bacteria that makes Bulgarian yogurt – Lactobacillus bulgaricus and Streptococcus thermophilus. You have 2 choices:

  • Starter. The starter contains the bacteria in powder form. You need to pour the powder into the milk and wait a few hours until the fermentation process is complete.
  • 1-2 spoons of ready-made yogurt. The bacteria from the finished yogurt multiply in the milk and turn it into Bulgarian yogurt.

Note: Both methods work fine, but if you’re a beginner, its easier to use one of the starters here – syntfoods.com/category/yogurt-starters.

 

Equipment

You will need:

Important: It’s highly recommended to disinfect the equipment to avoid contamination of the milk with harmful bacteria!

 

Yogurt making machines

Does the process seem slow and complicated to you? Invest in a yogurt making machine. We recommend the following models:

Ok, you already have everything you need. Read the yogurt making article here – syntfoods.com/recipes/make-bulgarian-yogurt-home

 

 

Part 4: Traditional Bulgarian recipes with kiselo mlyako

Already bought or made homemade Bulgarian yogurt? Here are some traditional Bulgarian recipes to try…

Ok, here are some of my recipes with kiselo mlyako…

 

Protein shake with yogurt

One of my faves.

You pour 1 kiselo mlyako (400 g), 1-2 scoops of protein powder (vanilla, strawberry, caramel, chocolate, etc.) and 1 banana into the blender. Add 2-3 biscuits or other fruit if desired. Blend until smooth.

One serving of this bad boy contains 45-50g of high-quality protein (containing only 300-400 calories) and replaces at least 1 meal.

 

Kiselo mlyako with peanuts

Mix 100-150 g of ground peanuts with 400g of kiselo mlyako and just eat. It turns into something like a very nutritious porridge.

Optionally, add some fruit – banana, strawberry, blueberries, etc.

Besides peanuts, also try oats, walnuts, almonds, etc.

 

Fruit salad with yogurt aka “Anti-constipation kit”

Dice peaches, apples, bananas, strawberries and kiwis.

Pour them into a bowl and mix well with a container (or two) of yogurt. As a finishing touch, add some cherry jam or other fruit.

The salad is brimming with gut regulating probiotics and fiber (also vitamins and minerals) which should get you to the toilet in no time.

 

Sauce with garlic, olive oil and pepper

Pour one container of kiselo mlyako into a bowl and stir until it resembles a sauce.

Add a little olive oil and 5-6 drops of lemon juice. Stir again. If desired, add salt or pepper to taste.

Leave in the fridge for 30-40 min. Ready. Use as a spread or dip for meat, bread, vegetables and even chips.

Note: The sauce becomes tastier and thicker with higher fat milk (3.6%, 4.5% etc.).

 

Airyan (refreshing yogurt drink)

Ditch the nasty (and unhealthy) soda or cola and go for airyan.

In a bottle or jug mix kiselo mlyako with cold water. Keep the ratio 1:1 – for every 100g of milk, add 100g of water. Add a little salt to taste and drink. Airyan goes great with gyros, banitza, pastries, sandwiches etc.

 

Overnight oats with Bulgarian yogurt

Same as the classic recipe but with kiselo mlyako.

Dice one peach and one banana. Get a glass jar and pour the nuts and chopped fruit. Add the required amount of kiselo mlyako.

Stir well and leave in the fridge overnight. If desired, try adding honey or fruit jam (apricot, peach, strawberry, etc).

 

 

Part 5: Differences between Bulgarian and Greek yogurt

Kiselo mlyako is often compared (and sometimes confused) with Greek yogurt, so I’ll walk you through the differences.

In short, for gut health and immune support go for Bulgarian yogurt. If you need more protein or prefer a thicker texture, Greek yogurt is for you.

  • Bacteria. Traditional Bulgarian yogurt is made using Lactobacillus bulgaricus and Streptococcus thermophilus bacteria. Greek yogurt contains the same bacteria, but often includes other strains as well.
  • Texture. Kiselo mlyako has a smoother, less dense and slightly runny texture due to the presence of more whey. The Greek yogurt is thicker and creamier, which makes it perfect for spreads and dips.
  • Taste. The Bulgarian yogurt is loved for its tangy and sour flavor. The taste of Greek yogurt is milder and more neutral in flavor.
  • Nutritional content. Kiselo mlyako has far superior probiotic content. However, the fat and protein content is lower at 3-6 g/100 g. Greek yogurt is known for its high protein content (12-15 g/100 g), but may contain more fat if made with whole milk.

 

Part 6: Where to order

Honestly, the quickest and most affordable way is to make it yourself.

Order any of the starters here – syntfoods.com/category/yogurt-starters. and follow the preparation instructions here – syntfoods.com/recipes/make-bulgarian-yogurt-home.

  • Amazon. Search for “Bulgarian yogurt” and something should come up.
  • Serdikabg.com. Besides the traditional one, Serdika offers kiselo mlyako with coconut, strawberry, etc. Keep an eye out for Bulgarian herbs, meats, cheeses and jams, they’re worth every penny.
  • FindBGFood.com. The shop specializes in Bulgarian food – sausages, spreads, herbs, spices, groceries, dairy etc. The good news? FindBGFood offers international shipping.

Also, take a walk to the nearest Walmart, Costco, Whole Foods Market etc. and ask for Bulgarian yogurt.

 

If you like yogurts with more sour taste and high probiotic content, definitely try the Bulgarian yogurt

In addition to its divine taste, kiselo mlyako supports your gut health and immune system! The package comes complete with its good protein content and a number of important vitamins/minerals.

Bulgarian yogurt is indispensable in the kitchen for preparing dishes, sauces, dressings or just by eating it directly. Just try any of the recipes I’ve listed above and you’ll see what we’re talking about.

If you have a question about yogurt, leave a comment and I’ll respond asap.

Bogdan Dimitrov

Follow me on Instagram and Facebook.

Leave a Reply

Your email address will not be published. Required fields are marked *