When I became a yoga teacher, I swore I would never become a kale-loving hippie. I am now a kale-loving hippie. And I 100% attribute that to ghee.

Ghee is magic (well it’s actually clarified butter but it makes food taste so good it might as well be magic!).

I first came across it when studying Ayurvedic nutrition so tested it out with a simple kale stir-fry. And oh-my-gosh it transformed the entire dish!

Butter is made up of three parts: butterfat, milk solids, and water. Remove milk solids and water and you’re left with ghee. It’s pretty easy to make and has a much higher smoke point than butter meaning it’s easier to cook with.

It’s golden and almost caramel-ly with a slight nuttiness to it and is a really simple way to add flavour to stir-fries, melt over vegetables or to spread on bread to make sandwiches a little more exciting.

Now, I’m not an advocate high-fat, low carb diets because they are unnecessarily extreme for most people, but cooking with 1-2tsp ghee a day can do wonders for your health and your digestion (from personal experience, my gut is so much happier since I’ve been cooking with ghee).

It’s high in the short-chain fatty acid butyrate which is an anti-inflammatory, supports healthy insulin levels and aids digestion (helpful if you suffer from IBS). It’s also a great way to ensure you’re getting enough fat in your diet to help with the absorption of fat-soluble vitamins that are essential for a healthy metabolism. And, because the milk proteins have been removed, ghee is a great option if you are sensitive to casein and lactose and want to experiment with cooking with something other than coconut oil (I tend to use ghee for savoury food and coconut oil for sweet dishes like pancakes).

You can also use different spices to flavour your ghee. Simply add before the ghee sets. I love turmeric, chilli and curry leaves for a savoury combination and am testing out a cinnamon and vanilla variation for sweet dishes which I can’t wait to share with you!

I love cooking with ghee so I hope you do too! It is:

Slightly spicy
Full of flavour

If you give this recipe a try, let me know how you like it! Leave a comment and share it – it’s super helpful for me and other readers.

And as always, don’t forget to take a picture and tag it #FearFreeFood on Instagram. I love seeing what you cook up!

Print Recipe
How To Make Ghee
Rich, nutty and slightly spice, this ghee is the perfect way to add flavour to any dish. Just add a tablespoon to a pan before stir-frying and you will transform simple vegetables into something spectacular.
  1. Cut the butter into cubes and place in a small saucepan.
  2. Heat the butter over a low heat until it is melted and the liquid is simmering.
  3. Leave for 5 minutes and you’ll notice the bubbles start to turn into a thick foam. The thick foam will then turn into big bubbles and the milk solids will start to curdle and attach to the side of the pan (don’t worry - this is normal!).
  4. Simmer for another 5-10 minutes, watching the ghee closely so the milk solids don’t burn. Every so often, you might want to remove the milk solids from the top of the liquid or side of the pan with a slotted spoon but they usually sink to the bottom on their own.
  5. The butter will start to become golden and translucent and the foam will disappear as the bubbles get much bigger – this is a sign that your ghee is almost ready!
  6. The butter will foam a second time so, when it does, take it off the heat and let the foam settle.
  7. Place your sieve over the measuring jug and line the sieve with your cloth.
  8. Pour the ghee into the sieve (you should be able to see the milk solids in the pan or the cloth will catch them – you can get rid of these).
  9. Pour the ghee into your glass jar and leave at room temperature to set (this can take a few hours). Either store at room temperature on in the fridge.
Recipe Notes

*Use the best quality butter you can. I’m not normally one for recommending organic food because it is beyond what most of us can afford, but this is worth it. Grass-fed cows produce butter that is higher in conjugated linoleic acid which, whilst research is still fairly young, initial studies show it can help lower cholesterol and high blood pressure and reduce inflammation.