Lactose and Casein free clarified butter—better known as Ghee—can be simple and affordable.
Butter, butter, delicious butter! Well, not so delicious for those of us with a dairy intolerance. The culprits are typically the lactose (sugars) and casein (milk proteins) that end up giving us the most distress and ghee is absent of both.
Ghee can be expensive to purchase, or to make, but if you can get Kerrygold grass-fed Irish butter on sale, it can be more cost effective to make your own. Costco has the best pricing around for Kerrygold butter and I typically stock up when it goes on sale and then store in my freezer. 24 ounces of Kerrygold butter ($7.69) will net you a little over 20 ounces of ghee which averages out to about $.38 per ounce. You’ll end up paying over $1.00 an ounce if you purchase ghee at the market or on Amazon. In my opinion though, still worth it. Most folks don’t realize that most of their stomach distress comes from dairy!
I only choose—and suggest you do as well—100% grass fed butter from pasture-raised, hormone-free, antibiotic-free cows. Ghee is spreadable at room temperature, needs no refrigeration and is a great addition to any diet – Paleo, Gluten Free, Ayurvedic, Whole 30, FODMAP friendly, and perfect for Bulletproof Coffee!
- Cook Time4 hr
- Total Time4 hr
- Yield20 ounces
- Serving Sizevaries
- 24 ounces grass fed butter (Kerrygold)
Place 3-8 ounce sticks of Kerrygold grass fed butter in a 1.5 quart crock pot and turn to high setting. Do not cover.
At about 2 1/2 hours you will notice a white “foam” forming on the top of the butter. This is the water evaporating and the milk solids separating. With a spoon, carefully skim off the milk solids and set aside in a small bowl.
Check back every 15 minutes or so and continue to skim off the milk solids on the top being very careful not to disturb the solids “caramelizing” at the bottom of the pot.
At about 4 hours, the ghee will have turned a rich golden color (thank you grass fed cows!) and there will be no milk solids left to skim. Using a gravy ladle, carefully spoon out ghee into tempered or heavy glass jars —such as canning jars—and best if placed on a towel. Be careful not to disturb the caramelized milk solids at the bottom as you scoop. You may also use an unbleached coffee filter or cheesecloth to remove any small traces of milk while transferring.
Discard skimmed milk solids.
Let cool, cover and store. Ghee does not need to be refrigerated.
**Remember that this is boiling oil and can cause severe burns. Keep out of reach of children and in a place that won’t be disturbed while cooking.
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HOW TO SERVE:
- Use anywhere you would use butter with a ratio of 1:1. Great for sautéing, baking, or eating on a delicious muffin.
- Gluten Free
- Nut Free
- Low FODMAP
- Casein and Lactose Free
WHY IS THIS RECIPE SO GOOD FOR ME?
- Ghee is a great alternative for casein and lactose intolerant individuals because the milk solids have been removed. Most people with dairy sensitivities have no problems with ghee.
- Grass fed ghee contains CLA – conjugated linoleic acid – which helps to reduce tumors, lower cholesterol and high blood pressure, reduce inflammation and help to lower body fat.
- Full of Butyrate, or butyric acid, which is a short-chain fatty acid that plays a central role in gut health. Studies suggest it may fight off inflammation, and provide relief for individuals suffering from conditions like Crohn’s disease and ulcerative colitis.
- Ghee has a very high smoke point (485* degrees) which prevents oxidation and free radical formation when cooking. It’s also high in vitamin K2 which is essential for maintaining healthy bones.
- Buy organic produce whenever possible. Follow the EWG’s Dirty Dozen list for guidance.
- Choose nonGMO products.
- Eat organic, grass-fed beef, prairie raised chickens/eggs, and free-roaming pork whenever possible.
- Choose pesticide free tea.
- Chew your food! A general guideline is to count 20 chews before swallowing.
- Drink half your body weight (in ounces) of water per day.
- Choose whole foods and high quality dairy.
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