Ghee: India's Culinary Liquid Gold

What makes ghee special?

Ghee is not your ordinary cooking fat. It is packed with essential nutrients and offers a unique rich and nutty flavor profile. Here are some reasons why ghee stands out:

• High smoke point: Ghee has a high smoke point, which means it can withstand high cooking temperatures without breaking down and releasing harmful free radicals.

• Rich in healthy fats: Ghee is primarily composed of saturated fats, which are essential for various functions in the body, including hormone production and brain health.

• Free of lactose and casein: During the clarification process, lactose and casein, the components that may cause allergies or sensitivities, are removed from ghee, making it suitable for individuals with dairy intolerances. If buying ghee in the shops do ensure to check the label for such claims.

• Rich in fat-soluble vitamins: Ghee is a good source of fat-soluble vitamins like A, D, E, and K, which play crucial roles in maintaining healthy skin, boosting immunity, and supporting bone health.

Health benefits of ghee

Ghee offers a wide range of health benefits that make it a valuable addition to your diet. Here are some of the key advantages:

1. Improved digestion: Ghee contains butyric acid, a short-chain fatty acid that supports the health of the digestive system. It helps in reducing inflammation, improving gut health, and enhancing nutrient absorption.
2. Boosted immune system: The antioxidants present in ghee help in strengthening the immune system, protecting the body against various infections and diseases.
3. Enhanced brain function: The healthy fats in ghee provide a steady source of energy for the brain, promoting cognitive function, memory, and focus.
4. Healthy heart: Contrary to popular belief, ghee, when consumed in moderation, can be beneficial for heart health. It contains conjugated linoleic acid (CLA), which has been shown to reduce bad cholesterol levels and lower the risk of heart disease.
5. Weight management: Ghee is rich in medium-chain triglycerides (MCTs), which can aid in weight loss by boosting metabolism and promoting feelings of fullness.

How to incorporate ghee into your diet

Now that you know the benefits of ghee, you might be wondering how to include it in your daily meals. Here are a few simple ideas:

• Cooking: Replace your regular cooking oil or butter with ghee for a rich, nutty flavour in your dishes.
• Baking: Use ghee as a substitute for butter in your favorite baked goods to add a unique taste.
• Spreading: Spread ghee on toast or use it as a topping for popcorn for a delicious and healthy snack.
• Bulletproof coffee: Add a spoonful of ghee to your morning coffee for a creamy and energizing start to your day.

Remember, moderation is key when consuming ghee. While it offers numerous health benefits, it is still a fat-rich food, so be mindful of your overall calorie intake. Do note that any of our recipes that mention the use of ghee or your preferred oil refer to level measuring tablespoons. 

How to make your own ghee at home

There are some good quality premium brands of ghee that you can find in the all-natural and organic food shops, such as Holland and Barrett, Whole Foods, Planet Organic and Waitrose. However, if you'd like to try your hand at making your own organic ghee, here's what you'll need: 750g Unsalted Organic Butter, a Medium or Large Heavy-Bottomed Pan, and a Large Glass Jar (or 2 smaller ones). Mrs Balbir Singh's recipe can be found here in our guides.

In conclusion, ghee is not just a flavourful cooking fat; it is a powerhouse of nutrients that can enhance your overall well-being. From improved digestion to a boosted immune system, the benefits of ghee are hard to ignore. So why not give it a try and experience the goodness of ghee for yourself?

Mrs Balbir Singh 

Award-winning godmother of Indian home cooking, and author of Mrs Balbir Singh's Indian Cookery, as featured in "The Best Indian Cookbooks Ever, as Judged by the Experts" - The Telegraph (UK)