Discover here the health-giving attributes of the right kind of fats, such as grass-fed ghee in this delicious balsamic egg recipe, which is complete with the easy steps for making inexpensive ghee.
Increasingly, our mainstream culture is recognizing that dietary cholesterol is not a cause of heart disease or weight gain. Mitochondria, the power plants in our bodies, either burn sugar or fat for energy. A high carbohydrate diet makes the body go into a mode of burning glucose (sugar), while switching to a high-fat, moderate-protein, low-carb diet, allows the body to use fat for fuel. This is why many people are achieving great success with the keto diet, which is high in fats. Of key importance, however, is that one eats the right kind of fats! 1
Many vegetable oils, such as canola and soy oils (those most frequently used in restaurants and found on grocery shelves) are very unstable, oxidize quickly, and are almost always rancid; thus, they can be extremely detrimental to the nervous system and immune health. They can be indigestible and lead to inflammation and free radical damage; inflammation is among the root causes of major diseases, such as diabetes, cancer, obesity, and arthritis, according to Dr. Don Colbert. 2
In approaching a high fat diet, to either maintain health or loose weight, it is critical that one know the kind of fats that are healthy. There are seven recommended healthy fats-avocado, olive oil, nuts and seeds, grass-fed ghee, MCT oil, and krill oil. Among these are three that I frequently use in my recipes: ghee, avocados (and their oil), and the king of oils olive oil, though this latter should not be heated, as it becomes carcinogenic at high temperatures. 3
Ghee made from grass-fed butter is highly health-promoting. Dr. Axe states that the saturated fat found in butter (and coconut oil) provides the body with much needed fuel, as well as helping with blood sugar stability, when eaten in reasonable amounts. It has 400 different fatty acids and a good dose of fat-soluble vitamins as well. It is important that the cream the butter is made from is obtained from grass-fed cows, with their diet rich in beta-carotene (the form of vitamin A found in plants.) When eaten in moderation, butter is very beneficial. 4
Butter made into ghee takes these health attributes a step higher. Ghee is produced by gently heating butter to evaporate the water and milk solids from the fat. Fat makes up about 80% of the content of butter. The milk solids contain inflammatory proteins and sugar, which are detrimental to health, but when these are removed, pure butter fat (loaded with fat-soluble nutrients) results, providing a food good for healing and detoxification. 5
Following is a simple recipe for the preparation of inexpensive ghee at home, which I have perfected over time. Note: my saucepan for making ghee was originally not quite heavy enough; thus, I could only produce clarified butter, when I used the high quality, European, grass-fed Kerrygold butter. My not-so-heavy saucepan, however, was quite adequate for making ghee, with the lesser-quality, Trader Joe’s, hormone-free, regular butter; this ghee, however, is much lighter in color and isn’t as health-promoting.
The premium, grass-fed, European butter is higher in fat, making it impossible, without burning, to go beyond this first stage of clarifying the butter, while using my not-so-heavy pan. Clarifying requires cooking only until the first foam arises and subsides; then, there is the removal of the skin of dry, milk solids. Ghee is easily produced, when cooking continues after this initial stage and, following the subsiding of the first foam, a second foam arises. Then the milk solids that have sunk to the bottom of the pan brown, leaving a nutty-flavored medicinal substance.
After several failures with Kerrygold butter, I bought a great, heavy, All-Clad saucepan at Bed, Bath, and Beyond. (Go to Laban Bil Bayd-2018/03/26-for more information on the differences between clarified butter and ghee.) These great balsamic eggs, with ghee, are a steadfast part of my diet now! Enjoy.
Balsamic Eggs Yields: one serving. Total prep time: 5 min. (or 25 minutes total, if making your own ghee.) Note: though a thermometer may be helpful, it is not required.
1 tsp ghee (May purchase ready-made at Trader Joe’s, or make your own inexpensively, following directions below.)
2 eggs, preferably duck eggs
2 tbsp balsamic vinegar
For homemade ghee, prepare a strainer, lined with a coffee filter, and place it in a heat-proof dish; set aside.
- Over medium heat, shaking pan, melt 8-16 oz of high quality, unsalted butter (Kerrygold is ideal).
When melted, cook until an even layer of white whey proteins forms on top (see photo).
- Continue cooking until milk solids break apart, and foam subsides, temperature will be about 190 degrees (see above photo). At this stage you have clarified butter. Note: if foam is starting to brown deeply and quickly, your pan is not heavy enough to make ghee; remove from heat and immediately strain this clarified butter in a coffee-filter-lined strainer.
To proceed with ghee, cook butterfat until a second foam rises. This will take 2-3 more minutes, and temperature will reach 250 degrees; see photo. Watch carefully as dry casein particles, settled on bottom of pan, will brown quickly.
- Immediately gently strain golden-colored butterfat through a coffee filter, into a heat-proof dish (see photo below). Transfer into an airtight container to keep out moisture. This lasts for months, when stored in the refrigerator.
In an egg pan, melt 1 tsp of ghee, over medium heat.
- When pan is hot, add eggs and lower heat to med/low. Pour vinegar over yolks, just as the white is starting to form on the bottom of pan; see photo at top of recipe. Cover with a splash shield (available at Bed, Bath, and Beyond, see photo below).
When whites are nearly cooked, flip eggs over, cooking briefly, then transfer to a bowl, for easy spooning of these delicious juices.