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Those who follow my blog must have noticed one special ingredient that I use in almost every savoury recipe. That special ingredient is ghee. If you are not familiar, ghee is clarified butter which means that milk solids, i.e., casein and lactose have been removed. Ghee has been around for thousands of years and has been utilised in Ayurveda as a therapeutic agent.
Ghee, which is just as delicious as butter, is usually well tolerated by people with lactose intolerance or casein allergy. This means that you should be able to tolerate ghee even if you follow a dairy-free keto diet.
Both butter and ghee are high in saturated fats and monounsaturated fatty acids. Compared to butter which has a relatively low smoke point and can burn easily, ghee is heat-stable. The part that burns in butter is the milk solids so once you remove them, you don't have to worry about burning your keto dinner.
I've been making infused ghee since I started following a low-carb diet but I haven't thought of adding turmeric until recently. Turmeric is versatile and I've used it in many sweet and savoury recipes like Golden Turmeric Milk, Keto Porridge, Dijon Mustard and more keto recipes. My new creation—turmeric-infused ghee—has become a favourite in my house!
Apart from giving it a beautiful golden colour, turmeric is so good for you. This powerful adaptogen has several health benefits including anti-oxidant, anti-inflammatory and anti-aging effects. Turmeric can help reduce inflammation and even prevent against heart disease.
You can use it just like regular ghee. Keep in mind that it will add colour not just to your keto breakfast meals but may also stain your enamel pan. That's why I always use stainless steel or cast iron pans.
Hands-on Overall
Serving size tbsp/ 15 ml
Nutritional values (per serving, tbsp/ 15 ml)
Net carbs0 grams
Protein0 grams
Fat14 grams
Calories127 kcal
Calories from carbs 0%, protein 0%, fat 100%
Total carbs0 gramsFiber0 gramsSugars0 gramsSaturated fat8.4 gramsSodium2 mg(0% RDA)Magnesium0 mg(0% RDA)Potassium4 mg(0% EMR)
Ingredients (makes about 400 ml/ 13.5 fl oz)
- 2 packs unsalted grass-fed butter (500 g / 1.1 lb)
- 4-6 cloves garlic, sliced
- 2-3 pieces fresh turmeric, sliced or 1 tsp turmeric powder
- 1/4 tsp white pepper or black pepper (significantly improves absorption of turmeric)
Instructions
- Slice the butter and place into a saucepan. Warm up over a medium-low heat.
- Peel and slice the garlic. Before you slice the turmeric, put on a pair of rubber gloves or it will stain your hands yellow.
- Once the butter is melted, add the sliced garlic, turmeric and white pepper. As the butter melts, the fat will start to separate from the milk solids and the water start to will evaporate. Keep shimmering on low heat.
- The water will start to evaporate as soon as you see bubbles on the surface, and then followed by white foam. The milk solids will separate and stick to the sides and bottom of the saucepan. Once they start getting lightly golden, it's time to take the saucepan off the heat. If will take a total of 10-15 minutes (twice as long if you double the recipe).
- Place a sieve on top of a heat-resistant container or a glass jar. Place 2 layers of a paper kitchen towel or cheesecloth in the sieve and pour the ghee through it. Discard the milk solids trapped in the paper towel.
Note: Be careful not to burn the ghee! Once the milk solids turn golden, it only takes a minute to burn them.
- Pour the ghee in a glass jar. After it cools down, you can either keep it refrigerated or at a room temperature for up to a month.
Note: Store-bought ghee does not need to be refrigerated. Homemade ghee can also be stored at room temperature as long as there are no milk solids left.
Ingredient nutritional breakdown (per serving, tbsp/ 15 ml)
| Net carbs | Protein | Fat | Calories |
|---|
| Butter, unsalted - used to make ghee |
| 0 g | 0 g | 14 g | 127 kcal |
| Turmeric - used for infusing |
| 0 g | 0 g | 0 g | 0 kcal |
| Garlic - used for infusing |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Total per serving, tbsp/ 15 ml |
| 0 g | 0 g | 14 g | 127 kcal |
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