When I recently asked my husband for input regarding the meal plan, he requested a Persian chicken meal. I googled a few different recipes and settled for one that seemed simple but tasty. All the ingredients were familiar to me except one- ghee.

What exactly is ghee?

Butter- but clarified. It’s butter that has been simmered and had the water and chunky milk solids removed (through skimming or straining). It has a very subtle nutty flavor, and is thick like a spread. However, it also has a high smoke point- so even though it melts really fast, it takes a lot for it to get “too” hot! It also doesn’t require refrigeration- you can keep it right there in your pantry.

Unlike regular butter, ghee is actually something that can be ingested by most people with a lactose intolerance, because the lactose actually gets removed during the clarifying process. It’s actually also high in Omega-3’s and butyric acid (which is great for your gut health!). However it should be noted- you can get these nutrients in other, less fatty substances. And when it comes to fat, the content is similar between butter and ghee but in fact, it’s actually a little higher in ghee! So while ghee can “sound” healthier- it really is just glorified butter! The only exception would be those you have a milk intolerance- ghee could be a great substitute for butter. While it may be a step up from regular butter, it should still be consumed in moderation!

What do I use ghee for?

You can pretty much substitute ghee for any other cooking fat! Because of it’s high smoke point, it’s a great splatter-free cooking fat- so use it with all your high-heat recipes! Sauteing veggies, chicken- anything. It also introduces a little nutty flavor that can take your dishes to the next level. It’s typically used in Asian and Middle Eastern cooking, so you might see it in many more ethnic recipes.

Some other ideas:

• Drizzle over homemade popcorn
• Spread over toast
• Add to The Best Pumpkin Pie
• Spread over corn on the cob
• Use it to oil the pan when cooking eggs
• Add it to your morning coffee
• Spread on fresh muffins
• Make homemade queso
• Dollop on to your oatmeal
• Stir into hot chocolate

Ghee can be pretty expensive, but luckily it’s something you can make at home! And it’s actually not too complicated. Basically you’ll just be boiling butter, scooping off the foamy parts on top and straining the milk solids when you’re all done so you’re just left with the buttery, nutty oil at the end.



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What will you use ghee for?