All About Grass-Fed Ghee

What is ghee?



Ghee is clarified butter-the butter is heated and milk solids (proteins) have been removed. The protein casein found in dairy is difficult for many people to digest. Casein is a large foreign protein that can pass through the human gut easily, contributing to what is known as “leaky” or permeable gut. When these proteins pass through the gut, they contribute to inflammatory conditions in the body. Many people think they cannot digest the lactose in dairy, but may in fact actually be reacting to the protein casein. Because the casein is removed from ghee, ghee is much easier for many to digest than butter.


Ghee is a stable, healthy, saturated fat. Saturated fats are solid at room temperature. Contrary to what you’ve probably heard in the past, these are the most beneficial fats for our body! These fats are fully saturated with hydrogen bonds (NOT to be confused with hydrogenated oils). Saturated fats are stable, and do not easily oxidize (break down) or go rancid. They can be heated to higher temperatures, unless liquid vegetable oils that have been highly processed. Saturated fats include fats such as lard, tallow, butter, suet, ghee, duck fat, coconut oil, palm oil. Saturated fats are beneficial to the body. These fats insulate myelin in the brain (memory, mood stability, alertness), strengthen the immune system and help to regulate hormones for normal hormone function. Ghee contains short-chain fatty acids as well, that are easily metabolized by the body. What this means is that the body can digest and utilize these fatty acids efficiently, reaping benefits to the body.


Ghee contains omega 3 and omega 9 fatty acids, along with Vitamins A, D, E, and K.  According to Chris Kresser, “There’s a common misconception that beta-carotene found in fruits and vegetables is the same thing as vitamin A. It’s not. Beta-carotene is the precursor (inactive form) of retinol, the active form of vitamin A. While beta-carotene is converted into vitamin A in humans, only 3% gets converted in a healthy adult. And that’s assuming you’re not one of the 45% of adults that don’t convert any beta-carotene into vitamin A at all. This means that – contrary to popular wisdom – vegetables like carrots and red peppers are not adequate food sources of vitamin A. Vitamin A is found in significant amounts only in liver and grass-fed dairy. You’d have to eat a huge amount of beta-carotene from plants to meet vitamin A requirements during pregnancy. For example, 3 ounces of beef liver contains 27,000 IU of vitamin A. To get the same amount of vitamin A from plants (assuming a 3% conversion of beta-carotene to vitamin A), you’d have to eat 4.4 pounds of cooked carrots, 40 pounds of raw carrots, and 50 cups of cooked kale!” -Chris Kresser, The Healthy Baby Code.


Grass-fed or pastured ghee is a very high source of CLA, aka conjugated linoleic acids. CLA is  a potent cancer fighter. The digestive systems of grass-fed ruminants produce CLA. CLA is associated with superior heart health, suppression of tumors, reduced belly fat and overall increased fat loss. Pasture raised (grass-fed) cows lead to dairy CLA levels 3-5 times that of grain-fed cattle! Always look for grass-fed butter if you are making your own ghee, or grass-fed ghee if you are buying it.


Ghee is excellent for nerve conduction and insulation of the brain. Ghee is great for skin, eyes, and joints-it is rich with antioxidants and boosts the immune system. Ghee is high in butyric acid which has anti-viral properties and may inhibit tumor growth.


How do you use ghee? Ghee is great for all your cooking and baking needs. It adds amazing flavor to sauteed or roasted veggies! You can melt it and bake with it. You can serve it on top of potatoes just like butter. Grass-fed ghee is an all around healthy superfood that adds superior flavor and healthy benefits to all your dishes!


Pictured: Sweet potato crisps roasted in ghee




What is my favorite ghee?


I LOVE and highly recommend OMghee brand ghee! The taste is superior to any other brand out there, and the texture is creamy!





About Kathryn:










Kathryn Kos is a Nutritional Therapy Practitioner (NTP)  through The Nutritional Therapy Association, and a Certified Lactation Educator/Counselor through The University of San Diego. Her undergraduate degree is in Movement Science from Westfield State College. Her Master’s degree is in Rehabilitation Counseling from Springfield College. She specialize in healing digestion, balancing blood sugar, balancing hormones, and autoimmune conditions.

If you are interested in a free phone consultation to see how I can support your healing, contact me!



* Please note: This is a personal blog.  All data and information provided on this site is for informational/educational purposes only. It is not intended to be a substitution for professional medical advice.




Cilantro and Scallion Salmon Cakes with Sriracha-Lime Mayo Sauce


This dish was super easy and delicious! It makes for a great quick lunch or dinner, and it is extremely tasty! You can add different herbs based on your liking. I love cilantro and fresh cilantro adds great flavor!


For the Salmon Cakes:

2 TBS OMghee for frying

1 can of Wild Planet Brand sustainably caught wild salmon

2 TBS chopped fresh cilantro

2-3 thinly sliced scallions

1 TBS coconut flour

1 egg

1 tsp sea salt

1/4 tsp white pepper






Combine all ingredients (except for the ghee) in a bowl and mash well with a fork.





Form into 4 burger-like patties. Melt the ghee over med heat and cook patties until crispy on each side (approx 5 min per side)








Sriracha-Lime Mayo Sauce:


I LOVE Nom Nom Paleo’s Homemade Mayonaisse. This recipe is easy to follow and yields great results for me! I used this for the base. I put about 3 TBS of this mayo in a bowl with a couple tsp of sriracha, juice from 1/2 a lime, 1 tsp sea salt, 1/4 tsp white pepper, and 2 TBS chopped cilantro.


*If you don’t want to use commercial sriracha, Nom Nom Paleo has a paleo sriracha recipe as well!




Mix all ingredients with a small whisk and serve with the salmon cakes! Amazing!





For the flower radishes:



Thinly slice a radish, cooked beets, or carrots (I used radishes) cut into shapes with small cookie cutters!











Sweet Potato and Smoked Paprika Cottage Pies

sweet potato cottage pies

easy to make sweet potato cottage pies

I wanted to make individual little meat and potato pies. I thought the kids would really enjoy these, and they did. Instead of white potatoes I used sweet potatoes. I am a huge fan of smoked paprika, and that added amazing flavor to these. These were a real hit and I will definitely be making them more often. The cool thing about these is you don’t need many ingredients, and you can use whatever veggies you have on hand. These make for an easy and tasty weekday meal!


3 TBS Ghee (preferable OMghee because it’s the best ghee you can find anywhere)

1 pound of grass-fed ground beef

1 large sweet potato peeled and cubed

veggies I used: (really, you can saute any chopped veggies you have on hand in with the meat)

2 stalks of celery finely chopped

1 carrot finely chopped

3 spears of asparagus chopped

1/2 a small onion finely chopped

2 TBS smoked paprika

2 tsp onion powder

sea salt, and fresh cracked black pepper to your liking


Oven to 400 degrees

Put cubed sweet potatoes in a pan with some water, bring to a boil and turn to a low boil for about 15-20 minutes or until potatoes are soft when pierced with a fork.

boil cubed sweet potatoes

Using this awesome mix n chop masher, I mashed the potatoes with a big old dollop of ghee, sea salt, pepper, and 1 TBS smoked paprika

mash the potatoes

While those potatoes were cooking, I browned the meat and vegetables in 1 TBS of ghee with some sea salt, black pepper, and 1 TBS smoked paprika (using my mix n chopper again). 🙂

browned meat and veggies

I used (4) individual ramekin bowls. These were under $2 each at Target. I’m sure you can get fancy ones too, if so inclined. I put the meat and veggie mixture in each bowl about 3/4 way full:

individual ramekin bowls

Then I topped each bowl with the mashed sweet potato:

top each bowl with sweet potatoes

Then I sprinkled on some more smoked paprika:

sprinkled on smoked paprika

I popped them in the oven for about 20 minutes, and then carefully (using oven mitt) took them out to cool slightly. I sprinkled some chives on top of each ramekin:

in the oven for about 20 minutes


sweet potato cottage pies served