Ghee is a delicious, intensely-flavoured traditional food that has been used for thousands of years.
It is extremely easy to make, prepared in a way similar to clarified butter, but cooked for longer to bring out a nutty flavour. The removal of milk solids leaves you with a finished product not only with a higher smoke point, but also suitable for almost all people sensitive to dairy.
It contains nutrients like vitamin K, A and E; beneficial medium and long-chain fats, plus butyrate, a short-chain fatty acid that supports a healthy colon and insulin levels.
Be sure to use grass fed butter where possible, to benefit from increased levels of conjugated linoleic acid, which may reduce cholesterol, inflammation and even body fat.
- 400g grass fed, unsalted butter
- You will need a medium saucepan and a glass jar with a lid, a fine-mesh sieve, a jug and some cheesecloth/muslin.
- Cut the butter into cubes and melt in the saucepan over a medium heat. The butter will quickly begin to foam at the surface, with the liquid underneath looking bright yellow. Keep stirring until the butter begins to simmer and bubble, then turn it down to a low-medium heat.
- Leave your butter to simmer away for around five minutes, with bubbles popping up through the foam.
- When the milk solids begin to curdle, any that stick to the sides of the pan can be scraped back down into the mixture to prevent them burning. As the milk solids sink to the bottom, the butter should start to look clearer, the bubbles will become larger and the foam will gradually disappear. Keep stirring and scraping any solids that stick, you’ll notice that the butter will gradually become a darker golden colour as the milk solids cook.
- Keep watching the butter at this stage, when it foams for a second time, it’s ready to take off the heat.
- Line your sieve with a few layers of muslin/cheesecloth, put it over the jug and pour the butter mixture through.
- Transfer the sieved mixture a glass jar and let it cool before refrigerating (if desired) or storing in a cool dark place.
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The London Clinic of Nutrition is a multi-disciplined health practice offering personalised nutritional medicine and naturopathy using the functional medicine approach.
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