Ghee isn’t just a staple in Indian kitchens—it’s a sacred ingredient, one that embodies both tradition and nutrition. Known as “liquid gold,” ghee has a place of honor in Ayurvedic medicine, celebrated not just for its rich flavor but also for its numerous health benefits. Making cultured ghee at home adds an extra layer of nourishment, as the fermentation process amplifies the ghee’s digestive benefits.
Let’s dive into the rich history and philosophy of ghee, explore how you can make cultured ghee from scratch using cream and yogurt, and finish with a delicious recipe that highlights the many ways you can use ghee in your kitchen.
A Brief History of Ghee: From Ancient India to Today
The story of ghee begins in ancient India, where it was first created as a way to preserve butter in the hot climate. Over time, ghee became a vital part of Indian cuisine, used in everything from cooking to religious ceremonies. It was considered a precious commodity, often referred to as the “essence of purity” in sacred texts like the Vedas. Ghee was even used in rituals and offerings, symbolizing prosperity and health.
Fast forward to today, and ghee continues to be revered in Indian households and kitchens worldwide. Its versatility, flavor, and health benefits make it a favorite in modern wellness practices, especially in the world of Ayurveda.
The Ayurvedic Philosophy Behind Ghee
In Ayurveda, ghee is prized for its sattvic (pure) nature. It’s considered a rejuvenator and a carrier of nutrients, helping the body absorb the medicinal properties of herbs and spices. Ayurvedic practitioners believe that ghee promotes ojas—the vital essence that sustains life and consciousness.
Ghee is also tridoshic, meaning it balances all three doshas:
- Vata: Ghee soothes the dry and airy qualities of Vata, promoting grounding and nourishment.
- Pitta: The cooling nature of ghee calms Pitta’s fiery temperament, reducing inflammation and heat.
- Kapha: Ghee, when consumed in moderation, provides lightness and vitality, helping Kapha types maintain energy without adding heaviness.
Health Benefits of Cultured Ghee
Cultured ghee takes the benefits of regular ghee to another level. By fermenting the cream with yogurt before churning it into butter and then clarifying it into ghee, you multiply its digestive powers:
- Probiotics and Digestion: Culturing the cream introduces beneficial bacteria, which supports gut health and enhances digestion.
- Nutrient Absorption: Like regular ghee, cultured ghee helps the body absorb fat-soluble vitamins and antioxidants.
- Lactose-Free: Once the ghee is made, all the milk solids and sugars (including lactose) are removed, making it suitable for those with lactose intolerance.
- Butyric Acid: Both regular and cultured ghee are rich in butyric acid, a short-chain fatty acid known to support colon health and reduce inflammation.
How to Make Traditional Cultured Ghee
Making cultured ghee at home is a labor of love, but the end result is a jar of pure, golden goodness. By starting with cultured cream, you amplify the benefits of the ghee, making it even better for digestion and overall health.
Ingredients:
- 4 cups heavy cream (preferably organic and grass-fed)
- 2 tablespoons plain yogurt (preferably with live active cultures)
Directions:
- Culture the Cream: In a clean bowl, combine the heavy cream with the yogurt. Stir well, cover the bowl with a clean cloth or lid, and let it sit at room temperature for 8-12 hours to allow the cream to ferment. The cream will thicken slightly and develop a tangy aroma.
- Churn the Butter: Once the cream is cultured, pour it into a food processor or blender. Blend on medium speed until the cream separates into butter and buttermilk. The butter will clump together, while the buttermilk will remain liquid.
- Rinse the Butter: Strain the butter from the buttermilk and place it in a bowl. Rinse the butter under cold water to remove any remaining buttermilk. Knead the butter with your hands or a spatula to ensure it’s fully clean.
- Clarify the Ghee: Place the butter in a heavy-bottomed saucepan over medium heat. Allow it to melt completely, then reduce the heat to low and let it simmer. As it cooks, the butter will separate into three layers: foam on top, clarified butter in the middle, and milk solids sinking to the bottom.
- Skim and Strain: Skim off the foam as it forms. Continue to cook until the milk solids at the bottom turn golden brown and the ghee has a nutty aroma, about 20-25 minutes. Remove from heat and strain the ghee through a cheesecloth or fine mesh strainer into a clean jar.
- Store the Ghee: Let the ghee cool before sealing the jar. Store it at room temperature for up to a month, or refrigerate for longer shelf life.
Ghee-Sautéed Garlic and Greens
Now that you’ve made your own cultured ghee, it’s time to enjoy it! Here’s a light, flavorful recipe that makes the most of your ghee’s nutty richness while packing a nutritional punch: Ghee-Sautéed Garlic and Greens. This dish is quick, easy, and packed with the goodness of leafy greens, making it perfect for a wholesome meal or side dish.
Ingredients:
- 4 cups mixed greens (kale, spinach, Swiss chard, or a combination)
- 2 tablespoons cultured ghee
- 3 garlic cloves, thinly sliced
- 1 teaspoon cumin seeds
- Salt and pepper to taste
- A squeeze of fresh lemon juice (optional)
- Toasted almonds or sunflower seeds for garnish (optional)
Directions:
- Heat the Ghee: In a large skillet, heat the cultured ghee over medium heat. Add cumin seeds and garlic, sautéing until the garlic turns golden and fragrant, about 1-2 minutes.
- Sauté the Greens: Add the mixed greens to the pan and stir to coat them evenly with the ghee and garlic. Cook for 3-4 minutes, stirring occasionally, until the greens are wilted but still vibrant.
- Season and Serve: Season the greens with salt and pepper. If you like, squeeze a little lemon juice over the top for extra brightness. Garnish with toasted almonds or sunflower seeds for added crunch.
- Enjoy: Serve the sautéed greens as a side dish or over a bed of quinoa or brown rice for a wholesome, balanced meal.
Embracing the Magic of Cultured Ghee
Making cultured ghee at home is a beautiful way to reconnect with a tradition that has nourished bodies and souls for centuries. Whether you drizzle it over your favorite vegetables, use it to cook hearty grains, or enjoy it in everyday recipes, cultured ghee brings a depth of flavor and nutrition that’s hard to match.
So, grab some cream and yogurt, and get ready to make your very own golden elixir. With each spoonful of ghee, you’ll be embracing the wisdom of Ayurveda and savoring the timeless essence of health and happiness!
