How to Eat Ghee

Last Updated: July 18, 2022 References

Ghee is a superfood that has been around for centuries and is a staple in many Indian diets because of its health-boosting properties. It is a clarified butter that has a richer flavor and is healthier than regular butter.^{[1]
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Expert Source

Abyssinia Campbell
Executive Chef
Expert Interview. 31 August 2021.} Because of its unique antioxidant and immune system-boosting properties, ghee is a smart addition to your daily diet and a great substitute for other fats in cooking. Start experimenting by adding it into your daily foods to find something you like!

Ingredients

Moon Milk

1 cup (235 ml) of milk of your choice
1/2 tsp (2 g) of ground cinnamon
1/2 tsp (2 g) of ground turmeric
1/4 tsp (1 g) of ashwagandha
2 pinches of ground cardamom
1 pinch of ground nutmeg
1 pinch of ground black pepper
1 tsp (4 g) of ghee
1 tsp (5 ml) of honey

Makes 1 serving

Method 1

Method 1 of 3:

Adding Ghee to Your Diet for Health Benefits

1
Buy a jar of ghee from a health food store or make some at home. Ghee is a clarified butter product available at many health food stores or Indian markets. Follow a recipe to make ghee at home.^{[2]
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- Ghee is easy to store. It is non-perishable and does not need to be refrigerated like butter, so don’t worry about an expiration date!
- Ghee does not contain lactose and has less cholesterol than regular butter.^{[3]
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  Abyssinia Campbell
  Executive Chef
  Expert Interview. 31 August 2021.} It contains the fat-soluble vitamins A, D, E, and K.
2
Put 1/2-1 tbsp (7-14 g) of ghee in your morning coffee or tea. Ghee is richer than butter and it has a nutty flavor that tastes nice when you melt it in coffee or tea. Keep in mind that ghee is high in saturated fat so it will increase the calories of your coffee if you also include things like cream.
- 1/2-1 tbsp (7-14 g) of ghee is considered a healthy serving.
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3
Add 1/2-1 tbsp (7-14 g) of ghee to breakfast foods. Spread ghee on toast instead of butter or mix it into a bowl of oatmeal. The vitamins and antioxidants that ghee contains are a great addition to your first meal of the day.
- The vitamin D in ghee helps improve memory function, while the other vitamins have antioxidant properties that help fortify the immune system.^{[4]
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4
Blend 1/2-1 tbsp (7-14 g) of ghee into a smoothie. Add ghee to any smoothie recipe for even more healthy vitamins. Ghee has energy boosting properties that will make any super smoothie even more powerful.
- Try pairing 1/2 tbsp (7 g) of ghee and 1/2 tbsp (7 g) coconut oil in a smoothie for a combo of healthy fats.
5
Top popcorn with melted ghee instead of regular butter. Make your movie night healthier with ghee. Use about 4 tbsp (60 ml) of melted ghee for every 1/2 cup (64 g) of popcorn kernels, or whatever suits your personal taste.
- Pour the melted ghee over the popcorn while it is still hot and mix it thoroughly to coat the popcorn evenly.
6
Don’t eat more than a serving of ghee each day to avoid negative effects. Even though ghee is a healthy fat, excessive amounts of anything high in saturated fat have negative effects on your weight and heart health. Stick to one serving of ghee a day.^{[5]
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- Add ghee in moderation to an otherwise balanced and healthy diet to get its full benefits.

Method 2

Method 2 of 3:

Cooking with Ghee

1
Use ghee as the cooking fat when you saute things.^{[6]
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Abyssinia Campbell
Executive Chef
Expert Interview. 31 August 2021.} Substitute an equal amount of ghee for the cooking oil or butter in recipes like stir-fries. Ghee has a high smoke point so it can withstand high heats when you cook with it in a frying pan.^{[7]
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Go to source}
- Ghee is a healthy alternative to vegetable oil.
- Try using ghee to make a vegetable or chicken stir fry.
2
Substitute ghee for coconut oil in baked goods.^{[8]
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Expert Source

Abyssinia Campbell
Executive Chef
Expert Interview. 31 August 2021.} When you use ghee in baking, it will add a rich, nutty flavor to the baked goods. Like coconut oil, it is a healthy alternative to other oils.
- Ghee is especially tasty in baked dishes that already include nuts because of its natural nutty flavor.
- Try substituting ghee for the butter or oil when you make brownies.
3
Add ghee to sauces, soups, stews, or curries. Use ghee as a substitute for butter or oil in any liquid recipes. The rich flavor especially compliments these types of dishes and it is often used in Indian curry recipes.^{[9]
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- Even if the recipe doesn’t call for butter, you can add 1/2 tbsp (7g) to any dish to receive added health benefits.

Method 3

Method 3 of 3:

Making Moon Milk

1
Simmer 1 cup (235 ml) of milk in a small saucepan over medium-low heat. For the best flavor, use whole milk or an unsweetened nut milk such as almond or cashew milk. Keep an eye on the saucepan while it comes to a simmer, and turn down the heat if it looks like it is about to boil.^{[10]
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- Warm milk is a remedy for sleeplessness that has been used for centuries.This moon milk recipe adds other natural flavors and herbs with healthy properties to warm milk. Drink it before bed to help you fall asleep faster.
- The recipe also provides healthy proteins and is a delicious way to include ghee in your diet.
2
Stir in 1/2 tsp (2 g) each of ground cinnamon and turmeric. Use a fork or a whisk to thoroughly mix the ground cinnamon and turmeric into the milk as it simmers. Whisk until you don’t see any clumps of the spices.^{[11]
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3
Add 1/4 tsp (1 g) of ashwagandha and stir it in. Ashwagandha is an adaptogen, or in other words a substance that helps the body adapt to stress. Look for it at a health food store or an Indian market.^{[12]
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- You can substitute another adaptogen such as shatavari or astragalus if you can’t find ashwagandha.
4
Add 2 pinches of ground cardamom and 1 pinch of black pepper and nutmeg. Pinch a small amount of each spice between your fingers and toss it into the milk. Whisk it in with a fork or whisk.^{[13]
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- Nutmeg is another natural sleep aid that adds a restful boost to this recipe.
5
Drop in 1 tsp (4 g) of ghee, turn the heat to low, and cook for 5-10 minutes. Stir the milk occasionally to keep mixing all the ingredients together. The longer you cook it, the stronger the flavors and properties will be.^{[14]
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- Remember that ghee is high in saturated fat, so consume it in moderation. Cut the amount down to 1/2 tsp (2 g) if you are eating ghee in other recipes throughout the day or have concerns about cholesterol.
6
Remove the saucepan from the heat, stir in 1 tsp (5 ml) of honey, and serve. Stir in the honey at the very end to avoid cooking it. Honey loses its beneficial properties when it gets cooked.^{[15]
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- Raw honey is preferred for this recipe if you can find it.
- Let the mixture cool for 2-3 minutes in your mug before you drink it to avoid burning your mouth.