The ketogenic or keto diet is a high-fat and low carb protocol. It essentially increases your intake of healthy fats, while drastically reducing the consumption of unhealthy carbs, sugars, and all sorts of processed foods. Healthy fats meet about 70-75% of your daily calorie requirement in a keto diet. Ghee is commonly used in Indian and South Asian cuisines. However, these days, this humble ingredient is steadily gaining popularity across the world. Most of the Keto-friendly recipes call for grass-fed butter or ghee. Even though the terms are used synonymously, there's a subtle difference between ghee and butter.
If butter is melted on a medium flame for a while, the butterfats and milk solids in it start to separate. This resultant product is known as clarified butter and if heated for a while longer, the caramelization of milk solids occurs, which is known as ghee. The deep golden color of ghee and its nutty flavor comes from the cannibalization of milk solids.
Benefits of Ghee in Keto Diet
A tablespoon of butter has 12 grams of fat while ghee has 14 grams, and most of them are in the form of monounsaturated and saturated fats. One of the most important fats in ghee is MCTs. MCTs or medium-chain triglycerides are helpful fatty acids that promote weight loss because they're easily digestible and have a high thermogenic effect. It improves your overall energy and metabolism levels. It also contains several antioxidants that reduce inflammation, while enhancing your overall health.
Ghee is Lacto-friendly. Since most of the milk solids are removed, it contains only trace amounts of casein and lactose. Unlike other dairy products, it doesn't cause inflammation or allergic reactions. Even those with lactose-intolerance can easily incorporate ghee into their keto diets and use it as a butter substitute. Ghee is also a rich source of vitamins A, E, D, and K. Most of these vitamins are rich in antioxidants that help reverse the damage caused due to inflammation. It also contains CLA (Conjugated Linoleic Acid), a type of polyunsaturated fatty acid associated with weight loss.
Natural ghee, such as Velamore's authentic ghee, is free of all unhealthy additives, preservatives, and trans fats. It also has a longer shelf life, because it has low levels of moisture and doesn't contain the easily spoilt liquid milk components present in butter.
The smoke point of ghee is between 400-450° F and is, therefore, ideal for cooking. Because of such unusually high smoking point, its structural integrity isn't compromised, and it isn't broken down into unstable elements or free radicals. Free radicals are linked with cellular damage and an increase in the risk of certain types of cancer.
Its anti-inflammatory properties promote digestive health while healing and repairing the gut lining. This is one of the reasons why it's commonly used in Ayurvedic medicine to treat swelling and burns. All the different minerals and nutrients present in it promote the body's absorption of certain fat-soluble minerals and vitamins such as zinc, selenium, copper, calcium, and so on.
Add Ghee to Keto Diet
The nutty profile of ghee coupled with its high smoke point makes it ideal for all types of cooking. From frying to roasting, ghee can be used in any savory recipe. Not just savory dishes, it can be used as a butter substitute in desserts too. Instead of using other keto-friendly oils, replace it with ghee to derive all its wonderful health benefits.
If you enjoy creamy soups and stews, here is a secret ingredient you should add- ghee! This enhances the overall flavor profile of a basic dish and increases its overall nutritional value.
If you want to include a dose of healthy fats to the smoothies you consume, add a teaspoon of ghee. It not only promotes satiety levels but also stabilizes your body's blood sugar levels. Since fat is the primary source of energy while on the keto diet, adding ghee to all the recipes you cook is a great way to ensure your body gets its daily dose of fat.
Not just smoothies, you can also add ghee to your daily cup of coffee. Make your favorite cup of coffee and add a teaspoon of ghee to it. Supercharge your body and mind with this instant pick-me-up to start your day on an energetic note. Since it promotes satiety, it naturally reduces your appetite. Which, in turn, helps speed up weight loss without causing nutritional deficiencies.
Well, if you want to reap all the benefits as mentioned earlier of ghee, add it to your diet immediately. Don't forget to try Velamore's delicious, natural, and authentic ghee to enhance your health.
Keto-Friendly Peanut Butter Fudge
Makes 4 servings
1 cup natural unsweetened peanut butter
6 tbsp ghee
6 tbsp unsweetened cocoa powder
6 tbsp confectioners swerve
1.5 tsp vanilla extract
Place the peanut butter and ghee in a microwave-safe bowl and heat it until melted.
Stir the melted ghee and peanut butter mixture while adding in all the other ingredients.
Take a baking tray, a small pan, or even a loaf pan and line it with parchment paper.
Pour the keto-friendly fudge mixture into the pan and place it in the freezer.
For best results allow it to sit in the freezer for at least 3 hours or even overnight.
Once the fudge sets, take it out and cut into bite-sized cubes.
Store it in an airtight freezer-friendly container, and it can last for two weeks.
Scallops with Ghee-Lemon Drizzle
Makes 1 serving
½ lbs scallops
3 tbsp ghee
3 cloves finely minced garlic
2 tbsp fresh lemon juice
Finely chopped parsley (for garnish)
Place a skillet on high flame and add a tablespoon of ghee to it.
Pat the scallops dry with a paper towel and season them with salt and pepper.
Place the scallops on the pan and cook them on one side for 2 minutes. Flip them and let them cook on the other side for another 1-2 minutes until evenly cooked.
Remove the scallops from the pan, reduce it to medium-low heat, and add the remaining ghee.
Once the ghee is thoroughly melted, add the finely chopped garlic to it, and cook it for 45 seconds or until soft.
Ensure the garlic doesn't burn. Add 2 tbsp of fresh lemon juice and cook it for 30 seconds.
Add the scallops to the pan and toss it until they are well coated with the ghee and garlic mixture.
Sprinkle the parsley on the scallops and serve it immediately.
Serving suggestion: Serve the scallops with a ghee-lemon drizzle with a serving of cauliflower rice.
Blueberry and Coconut Smoothie Recipe
1 cup of frozen blueberries
2 cups of unsweetened coconut milk (can be replaced with any other plant-based milk)
1.5 tsp pure vanilla extract
2 tsp natural ghee
A pinch of cinnamon powder
2 tsp of chopped almonds (optional))
2 tsp of desiccated coconut (optional)
Add all the ingredients except the chopped almonds and desiccated coconut to a blender.
Blend it until smooth, add the desiccated coconut and chopped almonds, and give it a good stir.
Enjoy this high-energy and nutritious smoothie immediately!