Fat is our friend. really! Copy
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PictureKeep in a jar or an earthenware pot for authenticity
About Ghee
        Ghee is the Indian version of clarified butter, with the milk solids removed, giving it a translucent yellow colour. Although ghee was traditionally produced with butter made from water buffalo milk, today, most people use everyday cow’s milk. The best butters are those with the highest fat content (82% or more) and you should try to make sure your butter comes from grass-fed animals (higher Omega-3 levels). The very best quality butters are made using un-pasteurised milk (it’s simply not true what Benny Hill once sang… that ‘pasteurised was best’).
        As it is heated for a longer period of time, ghee develops a stronger, nuttier flavour and acquires a darker colour than clarified butter. Its high smoke-point  of around 250 ͦC is higher than that of clarified butter meaning it is both nutritious and good for frying. Plain butter already begins to smoke at around 150 ͦC.
        Well prepared ghee is also virtually lactose free and can be tolerated by most people with allergies.

Making Ghee
        Melt 500g of unsalted butter in a pan and while stirring continuously, bring to the boil. Leave it to simmer very gently for around 30 minutes before taking it off the heat and skimming the scum (milk solids) from the surface. Leave it in the pan for two or three hours to cool completely, but don’t let it set. Then pour into a clean jar or other container and seal tightly. Throw away any sediment remaining at the bottom of the pan.
        Incidentally, you can also make flavoured ghee by adding spices such as cumin or ginger to the butter at the start of the cooking process.

Storing Ghee
        Your ghee will keep in the fridge for six months or even longer. Since the milk solids have been removed, ghee doesn't go rancid like ordinary butter begins to when it isexposed to the air (nb: keep normal butter covered or wrapped at all times), so refrigeration is not essential. However, it will extend its life, so on balance, I suggest keeping in the fridge.
        TIP: The French like to preserve butter at room temperature in a butter keeper containing cool water which keeps the butter fresh. That way, you can safely leave it out on the table for cool yet easily spreadable butter.


Sammy Pepys was the pseudonym used by James Capon when writing this book. He is not a doctor or a nutritionist. He is concerned and increasingly suspicious of today's conventional wisdom when it comes to diet, health and the lack of progress on tackling growing rates of type-2 diabetes, obesity and related diseases.
Since then, he has advised numerous people about the benefits of low-carb diets and seen their health and energy levels rise. Weight loss is associated with this eating approach (he lost 7 kilos) but feeling good and having more energy is the main driver!
Disclaimer: The information, recipes and results mentioned on this site may not work for everyone. They do not represent medical advice and it is best to discuss any significant dietary changes with your Doctor.
  • Why fat is our friend
    • LCHF - A beginners' guide >
      • Which fats to use? >
        • More on low-fat & sat fat
        • Demon Fat
        • Fatty Facts: Omega 3 & 6
        • Eat fat, don't get fat!
        • How fat became the enemy
        • Fats, oils & LCHF
      • Diabesity & Food to avoid >
        • Resolving the Junk Food Dilemma
        • More on Diabesity
      • Red and processed meats?
      • Exercise to slim?
      • Milk. Low fat or regular?
      • Going low-carb step-by-step
      • LCHF. Who started it?
    • Overweight? Take a low-carb step
    • Wheat ain't what it used to be
    • What is a diet?
    • We are the experiment
    • Calories in equal calories out?
  • Junk Food
  • The book
    • About >
      • Recommended reading
      • Contact
  • LCHF Recipe Index
    • Breads and crackers >
      • Gluten free crispbreads
      • Einkorn Bread
      • Savoury Cheese muffins
    • Basic ingredients >
      • Chicken Stock
      • Wheat substitutes
      • Roux, Bechamel and Souffle
      • Yogurt and cream cheese
      • Make your own Ghee
      • Mayonnaise
    • From Muesli to Granola >
      • Benchmarking commercial brands
      • New York Cheesecake
    • Frying fish
    • Meat ragout >
      • Cottage Pie >
        • Comparisons
      • Chili con Carne
      • Moussaka
      • Meatballs
    • Boeuf Bourgignon
    • Italian Chicken Wrap
    • Country Pate
    • Omelettes
    • Quiche
    • Sides and dips >
      • Bacon, Water Chestnut Crisp
    • Salads >
      • Simply Salad in a Jar
      • Chopped Chicken Salad (spicy)
      • Thai inspired beef salad
      • Salade Nicoise
    • Veggies made interesting >
      • Cauliflower Rice
      • Cauliflower Mash
      • Indian style aubergine mash
      • Zucchini noodles
      • Suspiciously delicious cabbage
      • Tastier Tomatoes
    • Pizza base
    • Desserts >
      • Chia Seed Dessert
      • New York Cheesecake
  • Blog