Ayran with mint
Ayran is a traditional Turkish drink of yogurt, water and salt, served cold and accompanying grills, kebab and pide.
It spread across Turkey, the Balkans and the Levant, and mint leaves are added to it as a common refreshing touch.
Pour the yogurt into a jug or blender. Use plain unsweetened yogurt, as the quality of the ayran depends on the quality of the yogurt.
Add the cold water, salt and dried mint. A ratio of one cup of water to every two cups of yogurt gives a rich texture, and add more water if you prefer a lighter texture.
Whisk the mixture with a blender or a hand whisk for one minute until it is uniform and a light layer of foam forms on the surface.
Put the mixture in the fridge until fully cold, or pour it right away over ice cubes in the glasses.
Pour the ayran into glasses with ice, and garnish each glass with a fresh mint leaf. Serve it very cold so it is refreshing.
The glycemic index (GI) measures how quickly a food raises blood sugar, while the glycemic load (GL) measures how much a full serving raises it. Together they give the complete picture.
A low value (≤55) means a gradual rise in blood sugar — the most suitable range for diabetes and insulin resistance.
Glycemic load reflects the impact of the full serving. To lower it: take half a serving, or pair the recipe with a source of protein and fiber.
* Percent Daily Values are based on a 2,000-calorie diet per FDA food-label reference values — your daily needs may be higher or lower. Values are derived from the recipe's ingredients via the USDA database.
The most common problems when preparing Ayran with Mint, and how to fix them:
Add cold water gradually and whisk until you reach the texture you want.
Use fresh, non-sour yogurt, or add a splash of extra water to ease the acidity.
Whisk the ayran right before serving and serve it immediately, as the foam is part of its traditional presentation.
Keeps in a sealed jug for up to two days, and whisk it again before serving as it separates.
Served very cold over ice for the best flavor.
Not recommended for freezing because the yogurt's texture separates after thawing.
| Original Ingredient | Tested Substitute | Ratio | Flavor Difference |
|---|---|---|---|
| Full-fat yogurt | Low-fat yogurt | 1:1 | Reduces fat and calories, with a slightly lighter texture. |
| Dried mint | Chopped fresh mint | same amount | Gives a more aromatic flavor; use about a chopped teaspoon. |
| Salt | Omit the salt | same amount | For those reducing sodium, it can be served without salt and with more mint. |
| Ingredient | 4 servings | 2 servings | 8 servings |
|---|---|---|---|
| Yogurt | 500 g | 250 g | 1000 g |
| Water | 250 ml | 125 ml | 500 ml |
| Salt | 2 g | 1 g | 4 g |
| Dried mint | 1 g | 1/2 g | 2 g |
Harvard T.H. Chan School of Public Health explains that fermented dairy products like yogurt are a good source of protein and calcium. Because it contains salt, people with high blood pressure are advised to reduce or omit the added salt.
The EEINA app saves your favorite recipes, calculates them from their real ingredients, and shows your daily numbers toward your goal. Try it free now.
