Aaruul is a traditional Mongolian snack made from dried curds, typically prepared from the milk of sheep, goats, or yaks. This ancient recipe has been enjoyed for centuries on the Mongolian steppes, offering a portable and nutritious treat for nomadic herders. The curds are formed into small shapes, then air-dried or sun-dried to preserve them. Aaruul's rich history and simple preparation make it a beloved staple of Mongolian cuisine, cherished for its unique flavor and cultural significance.

Ingredients:

- 1 liter of milk (sheep, goat, or yak milk preferred)

- 1 tablespoon of plain yogurt (as a starter culture)

- Salt (optional, for seasoning)

Method:

1. Heat the milk in a saucepan over medium heat until it reaches a gentle boil.

2. Remove the saucepan from the heat and let it cool down to around 40°C (104°F). 

3. Stir in the plain yogurt, ensuring it is well mixed into the milk.

4. Cover the saucepan with a clean cloth and let it sit undisturbed in a warm place for 6-8 hours, allowing the milk to ferment and curdle.

5. Once the curds have formed, strain them through a cheesecloth to separate the whey.

6. Press the curds gently to remove excess liquid, then shape them into small pieces or desired shapes.

7. Arrange the curds on a clean, dry surface and allow them to air-dry or sun-dry for 2-3 days, or until they become firm and dry.

8. Optionally, sprinkle the dried curds with salt for seasoning.

9. Once dried, store the aaruul in an airtight container at room temperature for several weeks.

This straightforward recipe for aaruul offers a taste of traditional Mongolian cuisine with simple ingredients and minimal preparation steps, perfect for anyone seeking an authentic and nutritious snack.

Nutrition Value:

1. 1 liter of milk (sheep, goat, or yak milk preferred):

- Calories: Approximately 600-700 kcal

- Carbohydrates: Approximately 49-51 grams

- Protein: Approximately 32-35 grams

- Fat: Approximately 34-38 grams

- Sodium: Approximately 100-150 milligrams

- Cholesterol: Approximately 100-150 milligrams

- Vitamins: Rich in vitamins A, D, and B12

- Minerals: Good source of calcium, phosphorus, and potassium

- Nutritional Benefit: Milk is a rich source of calcium, which is essential for bone health. It also provides high-quality proteins and essential vitamins and minerals, contributing to overall nutrition and growth.

2. 1 tablespoon of plain yogurt (as a starter culture):

- Calories: Approximately 15-20 kcal

- Carbohydrates: Approximately 1-2 grams

- Protein: Approximately 1-2 grams

- Fat: Approximately 0-1 gram

- Sodium: Approximately 10-20 milligrams

- Cholesterol: Approximately 0-5 milligrams

- Vitamins: Contains vitamins B2 (riboflavin) and B12

- Minerals: Contains calcium, phosphorus, and potassium

- Nutritional Benefit: Plain yogurt is a probiotic food rich in beneficial bacteria that promote gut health. It also provides calcium and protein, supporting bone health and muscle growth.

3. Salt (optional, for seasoning):

- Calories: Negligible

- Carbohydrates: Negligible

- Protein: Negligible

- Fat: Negligible

- Sodium: Varies based on the amount added

- Cholesterol: Negligible

- Vitamins: Negligible

- Minerals: Contains sodium

- Nutritional Benefit: Salt adds flavor to the aaruul but should be used in moderation. It provides sodium, an essential electrolyte that helps regulate fluid balance and nerve function in the body. However, excessive salt intake may contribute to high blood pressure and other health issues, so it's best to use it sparingly.