One of the best things I learned how to make during my time in the Natural Food Chef Program was ghee. It is so simple, cost-effective, and delicious. Ghee is an amazing ingredient I use in most of my cooking. Ghee is a lactose-free fat that has a higher smoke point than butter. You might be more familiar with clarified butter but they are essentially the same thing. Ghee originates from India and it is believed to have been a way to preserve butter in the warmer regions of the country. It is also a staple in Ayurvedic medicine.
Why We Love It
How Is Ghee Different From Butter?
Ghee always starts with butter. To make ghee, butter is slowly simmered until the milk solids have separated from the fat. This will be apparent when they float to the bottom and you smell a rich, nutty aroma. Once strained, you are left with pure butter fat. This results in a higher smoke point, which is better for high-heat cooking than butter. Ghee’s smoke point is 485 degrees, while butter’s is 350 degrees. The smoke point refers to the temperature at which fat burns. Once you see smoke in your pan, it is a good sign to start over with a clean pan because the fat has oxidized. Ghee is more stable, so it can be used for a variety of cooking like roasting vegetables, cooking proteins, making homemade popcorn, using it as the fat for soups and stews, cooking eggs, and adding it to bone broth for sipping. Ghee is shelf stable unlike butter so it can last from 6-12 months.
The Nutrient Profile of Ghee
Ghee is a good source of fat-soluble vitamins which include vitamins A, D, E, and K2. If your butter is sourced from grass-fed cows, your ghee will be richer in these fat-soluble vitamins. Ghee can also be easier to digest since it does not contain lactose after removing the milk solids. People who experience lactose intolerance can typically tolerate ghee better than butter. It is also great at reducing inflammation. The fatty acid butyrate initiates an immune system response that can soothe and calm inflammation in the body.
In terms of cooking, it is very simple to make while cooking another meal or while doing weekly meal prep. You just want to keep your eyes on it so that it does not burn at the last minute. That happened to me once and it was so sad! Once the ghee is done, make sure to strain and store it in a clean jar. It’s the perfect time to make a delicious and stable cooking fat in time for all the winter cooking that is to come. Enjoy!
Ingredients:
1-2 lbs grass-fed butter (I like unsalted)
Directions:
- Heat butter in a heavy-bottomed pot over medium-low heat.
- Every so often, skim the foam that rises to the top of the pot with a spoon. This can be discarded.
- Cook until the milk solids on the bottom turn a deep golden brown color. It will be very fragrant. This can be anywhere from 30-45 minutes.
- Turn off and let cool for 5 minutes.
- While the ghee is cooling, prep a clean jar and place a layer of cheesecloth over a funnel that will drain into the jar. I like to use a canning funnel since it has a larger opening at the bottom.
- Strain the ghee into the jar.
- Store on the countertop or fridge. Ghee will last up to 6-12 months.
Meg’s Nourished Kitchen
Recipes to use homemade ghee…
Roasted Vegetable Soup with Homemade Beans
Spicy Roasted Cauliflower with Tahini
The Best Liver Recipe: Dianne’s Beef Liver with Figs
Learn how to make health-promoting ingredients just like this one in your own kitchen!
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About the Author: Meghan McGee is a graduate of NTI’s Certified Natural Food Chef program as well as an Integrative Nutrition Health Coach. She believes food is the most powerful catalyst that brings people together. Sitting around a table, enjoying a nourishing meal with strangers or friends is her absolute favorite thing to do. Her mission is to inspire others to take control of their health. You can find Meghan’s personal chef and other services at megsnourishedkitchen.com.
Photo by Meghan McGee
