ayran
Ayran is one of those drinks that doesn’t announce itself. Made simply from yogurt, water, salt, and in this recipe herbs, it exists to balance rather than impress - cooling, grounding, and meant to be enjoyed alongside food, not as a stand alone refreshment. Across Turkey, Central Asia, and the Middle East, it’s poured without ceremony and trusted to do its job: cut richness, settle the stomach, and turn a meal into something complete. When made well ayran isn’t sharp or aggressive; it’s soft, savory, and deeply functional.
What is the history of ayran?
Ayran has its roots in the pastoral cultures of Central Asia where nomadic Turkic people relied on fermented dairy as both nourishment and preservation. Yogurt thinned with water and salt became a practical way to stay hydrated, replace electrolytes, and digest heavy foods in hot climates long before refrigeration existed. As these cultures spread westward, ayran embedded itself into everyday life across Anatolia, the Balkans, and parts of the Middle East, remaining intentionally simple and unadorned. Unlike sweetened yogurt drinks, ayran was never about indulgence - it was about balance, function, and sustaining the body through daily labor.
What are the health benefits of ayran?
Ayran is simple, but its benefits come from how its ingredients work together; yogurt, water, and salt - rather than from any single ‘superfood’ claim. Made from fermented yogurt, ayran contains live cultures that can help maintain a healthy gut microbiome and make heavier foods easier to digest. It’s acidity and light saltiness help counter fatty, grilled, or heavily spiced dishes reducing post meal heaviness. Even diluted ayran retains yogurts nutrients that support muscle function and bone health. Because it’s acidic and salty, ayran may trigger heartburn for some people, especially if enjoyed on an empty stomach. Its benefits are most noticeable when enjoyed alongside meals.
How to make ayran?
Whisk together 3 cups of plain yogurt, 2 cups of cold water, and 1/2 tsp salt. Add more water to adjust to desired thickness. Check salt and adjust to taste. Whisk in 1 tbsp parsley and 1 1/2 tbsp dill. Refrigerate for 30-45 minutes. Serve cold!