Ghee is an absolutely delicious addition to any diet. It’s made by simmering butter until the water evaporates and the dairy solids collect on the bottom. These dairy solids are then strained and removed, which is why it’s also a great option for those that don’t do well with dairy. The remaining liquid is almost pure butter fat, with a nutty buttery flavor and intoxicating smell. After I first learned how to make ghee, my husband joked how he wished there was a ghee essential oil to diffuse around the house – it smells THAT GOOD!
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Ghee is a phase one reintroduction on the Autoimmune Protocol. Because the dairy proteins are removed, it is less likely to cause a reaction than straight butter. If you are nervous about how you may react, start with a pre-made ghee, like Tin Star, that has been lab tested. If you tolerate it, try making it on your own.
Ghee has a high smoke point (482 degrees F). This makes it an ideal fat for frying as it will not oxidize at high temperatures.
Ghee is rich in Conjugated Linoleic Acid (CLA). CLA is known for it’s anti-cancer benefits, positive influence on the immune system, and impact on body building.
Ghee is a great energy source. Ghee is full of medium chain fatty acids which are processed by the liver and easily burned as energy (not passed into fatty tissue). These medium chain fatty acids also help promote weight loss.
Ghee is nutrient dense. Ghee has high levels of vitamin A, vitamin E, vitamin D, butyric acid, and heart healthy Omega-3’s (monounsaturated fats).
Ghee is allergy friendly. Because the dairy proteins are removed, many people who do not tolerate dairy proteins tolerate ghee. (If you have an anayphalytic respond to dairy speak with your doctor before trying ghee.)
Ghee is anti-inflammatory. Ghee is rich in butyric acid which has been shown to reduced inflammation in the body. Butyric acid also promotes immune system health.
Ghee doesn’t spoil easily. Ghee has an excellent shelf life and is best stored at room temp.
How to Make Ghee
prep 10 mins
cook 20 mins
total 20 mins
yield 28 ounces
Ghee is a traditional Indian food rich in culture and history. It has a deep buttery flavor that is perfect for topping vegetables. It also has a high smoke point, which makes it a great choice for frying and sautéing.
2 lbs unsalted grassfed butter
cheesecloth or nut milk bag
fine mesh strainer
Cut butter into cubes and melt in a medium sized heavy bottom saucepan over medium-high heat. Once boiling, reduce heat to medium. Adjust the heat as needed to maintain a steady boil. You want it bubbling, but not splattering.
As the ghee bubbles and sputters a foam will form on top. Carefully skim this layer off and discard as you go.
As it cooks, the ghee will transition from foam to very small bubbles to another foam. As you skim off the foam, you will begin to notice the dairy solids settling to the bottom. Continue cooking until the solids turn golden brown, being careful to not let the solids burn. As it nears the finishing point, you may notice a rich buttery smell that takes on a slightly nutty tone. Remove from heat and allow to cool slightly.
Drape a piece of cheesecloth over a fine mesh strainer. Pour ghee through strainer into a quart sized mason jar. Cool, cover, and store unrefrigerated for 1-3 months. Ghee will solidify at room temperature.
This recipe makes approximately a 28 ounce jar of ghee. You can cut the recipe in half for a smaller portion.