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How to Make Ghee: Cooking with Nutrient-Dense Fats


Changing the Oils We Use

Changing the oils in our diet was tough for my family, who used to love snacking on chips. Next time you go to the grocery store, try to find a snack that isn’t made with seed oils.

It may be difficult to find, but there are more and more alternatives being introduced that use healthier oils such as avocado or coconut.

Instead of seed oils, we now cook with the traditional fats and oils that have been used for centuries, using organic, unrefined coconut oil; organic, extra-virgin, and cold-pressed sesame oil and olive oil; and pasture-raised, grass-fed, organic sources of ghee (clarified butter), lard (from pastured pigs), and tallow (rendered beef or lamb fat).

These traditional fats are more stable at high temperatures and have a healthier balance of saturated, monounsaturated, and polyunsaturated fats.

Traditional Fats & Oils

I know that advocating for the health benefits of traditional fats and oils may seem counterintuitive; to a degree, it is even for me. Growing up, I was taught that eating butter and animal fat leads to high cholesterol and heart disease.

As it turns out, the margarine, vegetable oils, and other seed oils that were once advertised as healthier options are, in fact, extremely unhealthy. These products are highly processed, present numerous health hazards, and should be avoided.

You are much better off with butter and animal fats. As with all food, it’s important to source your fats well, such as from organic, pastured, or grass-fed animals. It’s also good practice to vary the types of fats and oils you use.



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