To Ghee or Not to Ghee – That is the Question, but What is the Right Answer?

By Anita Mehta

To Ghee or Not to Ghee – That is the Question, but What is the Right Answer?

If your focus is health, wellbeing and embracing a better quality of life, then you have likely already heard of GHEE and its numerous benefits.  Used in Indian cooking for thousands of years, it is simply a clarified form of butter, heated to the point that the milk and water solids have separated and then removed, making it ideal for those lactose intolerant. Ketogenic and paleo diet friendly, it has a rich, nutty and caramelized type of flavoring, requiring no refrigeration.  Ghee made from cow’s milk is the best and readily available in grocery stores.

With its high levels of vitamin A, D, E, K, and CLA, a known anti-carcinogen, ghee delivers powerful benefits. It has been shown to rejuvenate and revitalize the whole body – from boosting immunity, decreasing inflammation, contributing to heart health, improving vision and promoting healthy hair and skin.  If that isn’t enough to convince you – it can even support weight loss as its amino acids help increase lean body mass while reducing the size of fat cells.  Essentially ghee acts as an instant energy source and is not stored as fat.

Ghee can be easily incorporated in your daily routine, either by itself or in cooking. You can take 1 tsp on an empty stomach each morning or blend into your tea, coffee or smoothie.  Using a blender to mix in the ghee creates a smooth, rich consistency, but without the dairy.  Easily used in stir fry’s, soups or pasta- it has a high smoke point, making it a healthier replacement to oils with a lower smoke point.  When an oil is thoroughly heated, it begins to smoke, break down and become oxidized. Research has shown that consuming oil that has been oxidized may create free radicals within the body, increasing the risk for developing cancer.

With so much to offer, it would appear to be a super food, however it is still high in saturated fat and should be used in moderation ideally 1-2 tsp a day, enough to still reap its wonderful rewards.

Turmeric Latte

  • 1 cup milk (dairy, coconut, almond, soy)
  • 1 cup water
  • ½ tsp ghee
  • ½ tsp turmeric
  • ¼ tsp ground ginger
  • ½ tsp ground cinnamon
  • 1/8 tsp black pepper
  • ½ tsp ground fennel seeds (optional)
  • 1 tsp honey (optional)

Whisk milk, spices, honey, ghee, and water in a small saucepan and bring to a low boil. Reduce heat and simmer about 5 minutes.

Chocolate Fruit Dip 

Over low heat, stir together 1 tsp ghee, 1 tsp coconut oil, ½ tsp raw honey, and a handful of dark-chocolate chips until melted. 


What Is Ghee and What Are Its Benefits?
By Nicole Leatherman, Nutrition Writer and Editor

Anita embraces a variety of interests ranging from mentoring, travel & event planning, cooking, writing and volunteering.  Previously having worked in financial services, she now enjoys the freedom and versatility each day brings.

Easy Dairy Free Pancakes

This video is one of AFN’s audience submissions. If you avoid or are restricted from eating dairy, here’s a dairy free alternative.

Cashew milk is used instead of milk. Unlike other milk substitutes, cashew milk maintains a great pancake texture.

Indian Made Easy

This video is one of AFN’s audience submissions. Watch how to make a rice dish and vegetable dish using those rich antioxidants turmeric and cumin, plus yogurt with pomegranate seeds. It really is Indian Made Easy.

Gluten Free & Vegan Brownies

This video is one of AFN’s audience submissions. Gluten free and vegan brownies recipe using sunflower seeds, maple syrup and cocoa powder.

PREP TIME: 10 mins
COOK TIME: 30 mins
TOTAL TIME: 40 mins
Serves 8
150 g (5.29 oz) Sunflower seeds (not toasted)
 ½ cup (45 grams 1.5 oz) Cocoa powder + extra to dust
 1 Pinch of salt
 ½ tsp Vanilla extract
 150 g (5.29 oz) Maple syrup
  cup (80 mL) Water
  cup (53 grams 1.86 oz) Potato starch
 1 tsp Baking powder
 80 g (2.82 oz) Dairy free chocolate chips or chocolate chopped in small pieces
 Coconut oil to grease the mould
  1. Preheat the oven to 180º/356F.
  2. Place the sunflower seeds in a food processor bowl and blend until you get a paste-like texture.
  3. Add the cocoa powder, the salt and the vanilla extract, blend again for 1 more minute.
  4. Add the maple syrup, and pulse for 1 minute, then add water and pulse again, stop when you get a very smooth paste.
  5. Transfer to a bowl and sift over the potato flour and baking powder.
  6. Add now the chocolate chips and mix.
  7. Grease a small cake tin with coconut oil and dust with cocoa powder.
  8. Pour the batter into the mould and bake for around 30 minutes. It should be cooked when there’s a nice crusty layer on the top.
  9. Let it cool down completely before slicing.

See the full recipe here.

Butterflied Roast Chicken on Veggies

This video is one of AFN’s audience submissions. This roast chicken and vegetables dish takes a while in the oven, but it’s super easy to prepare…and just wait till you see the look on people’s faces when they taste it!

This roast chicken and vegetables dish takes a while in the oven, but it’s super easy to prepare… and just wait till you see the look on people’s faces when they taste it!

Course: Main, Main Course
Cuisine: American, Canadian, International, North American, World
Servings6 to 8 people
  • 2 (about 1.6 kg or 3.5 lbs each) butterflied whole chickens (watch the video in our story)
  • 2 red bell peppers, roughly chopped
  • 1 green bell pepper, roughly chopped
  • 1/2 medium red onion, roughly chopped
  • 4 cups cremini mushroom, sliced
  • 680 g or 1 1/2 lbs creamer potatoes (if you can’t find these, use other tiny potatoes with skin on)
  • 2 + 2 tbsp olive oil
  • 1 tbsp course sea salt
  • 1 tbsp paprika
  • 1 tbsp chili powder
  • 1 tbsp red pepper sauce (optional)
  • 2 tbsp freshly squeezed lime juice
  • 1 + 1 tsp freshly ground black pepper
  • 1 tbsp flaked salt
  • 1/3 cup fresh parsley, chopped
  1. Preheat oven to 350 ºF.

  2. Place all the the veggies in a large roasting pan.

  3. Add 2 tbsp olive oil, coarse sea salt, paprika, chili powder, red pepper sauce, lime juice and 1 tsp black pepper.

  4. Using clean hands, mix everything inside the roasting pan until the ingredients are all coated.

  5. Rub the chickens in the seasoned veggies until coated.

  6. Even out the veggies on the bottom of the roasting pan and place the two chickens on top of the veggies side by side.

  7. Drizzle remaining 2 tbsp olive evenly over the chickens.

  8. Sprinkle the flaked salt and remaining 1 tsp black pepper evenly over the chickens.

  9. Place the roasting pan in the oven on the middle rack and roast for 70 minutes at 350 ºF.

  10. After 70 minutes, change the oven temperature to broil at 500 ºF for 10 to 15 minutes.

  11. Check colour and doneness with a thermometer (165° Fahrenheit or 74° Celsius).

  12. Take the pan out of the oven and let rest for 10 minutes loosely covered with foil.

  13. Sprinkle chopped parsley (or other favourite herms) over the chickens. Serve hot! Enjoy!

Recipe Notes

Cooked chicken’s internal temperature 165° Fahrenheit or 74° Celsius. Use an instant-read thermometer to determining the temperature of your chicken. You shouldn’t see pink at the bone and the juices should run clear.

See the full recipe here.