Ghee is obtained when butter is clarified from milk solids. Ghee has anti-inflammatory, anti-cancer and immune-boosting properties. Churning cow’s milk can give you an emulsion consisting of fat globules, water and inorganic salts termed as butter. Ghee contains a higher proportion of calories and fats compared to butter. Ghee, though, has a higher smoke point and can be used to cook foods at a higher temperature. It also contains lower amounts of acrylamide, a toxic compound formed when oils are cooked at a higher temperature.

Nutritional Value

 Calories (kcal)Saturated Fats (SFA) (gms)Monounsaturated Fat (MUFA)(gms)Polyunsaturated Fats (PUFA) (gms)Omega 3 fatty acids (mg)Omega 6 fatty acids (mg)
Ghee1169410.30.2
Butter10072.70.544382

Benefits Of Ghee

Now that you know the nutritional value of butter and ghee, let us look at the benefits of ghee.

1. Aids In Digestion And Promotes Good Bacterial Growth

Ghee contains medium-chain triglycerides, also known as MCTs, which are easier to digest than oils containing LCTs or Long-chain triglycerides. LCTs require a longer time to break down as it requires bile for transport. Ghee also contains butyric acid which helps in the growth of good microbiota in your intestine.

2. Strengthens Immunity

The antioxidants present in ghee neutralize free radicals and prevent the occurrence of diseases that occur as a result of free-radical accumulation like diabetes, cancer, heart diseases or cataracts.

3. Anti-Diabetic And Anti-Carcinogenic Properties

Ghee contains Conjugated Linoleic Acids (CLA) which helps in reducing the occurrence of diabetes or cancer. CLA present in ghee also provides antioxidant properties to ghee.

Benefits Of Butter

Now that you know the benefits of ghee, let us look at the benefits of butter.

1. Anti-Inflammatory Properties

Butter contains butyrate which helps in reducing inflammation. Butter can also be beneficial against inflammatory diseases like Crohn’s disease or Inflammatory Bowel Disease (IBD).

2. Good Source Of Calories

Butter contains calories that could be beneficial for individuals who are underweight or malnourished.

3. Good Source Of Conjugated Linoleic Acid (CLA)

Butter contains CLA which is proven to have anti-cancer and anti-inflammatory properties in many studies. Many studies point to the fact that consumption of foods containing CLA could reduce the occurrence of liver, colon, prostate, and stomach cancer.

Nutritional Recipes

Now that you know the benefits of ghee and butter, let us look at some delicious recipes incorporating them.

1. Russian Salad Sandwich

This tasty sandwich can be made in a jiffy and can be a delight for your kids as well!

Cooking time:  15-20 mins

Nutritional values (1 serving approx)

Energy: 255 kcals

Carbohydrates: 27 gms

Protein: 4 gms

Fat: 15 gms

Ingredients:

  • ½ cup of mayonnaise
  • ¼ cup of carrots
  • ¼ cup of french beans
  • 1 medium potato (chopped)
  • 1 tbsp of cream
  • ¼ cup of chopped pineapple
  • 6-7 bread slices
  • Butter 
  • Salt to taste

Method:

  1. Boil, peel and chop potatoes.
  2. In a bowl, mix vegetables, mayo, cream, pineapple, potatoes along with salt.
  3. Divide the portions and keep them aside.
  4. Butter the bread slices. Place the filling in between the two bread slices.
  5. Gently press the bread slices with the butter slices facing downwards.
  6. Cut the bread slices diagonally into two equal pieces. Repeat the steps for more sandwiches. Serve with tomato ketchup.

 2. Paneer Butter Masala Curry

This tasty gravy can be consumed with chapati or rice and is sure to lighten up your taste buds.

Cooking time:  30-35 mins

Nutritional values (1 serving approx)

Energy:  400 kcals

Carbohydrates: 20 gms

Protein: 15 gms

Fat: 20 gms

Ingredients:

  • ½ cup of boiled peas
  • 2 cups of paneer
  • 1 tsp of chilli powder
  • 1 tsp of cumin powder (jeera powder)
  • 1 tsp of garam masala
  • 1 cup of tomato puree
  • 1 tsp of kasuri methi
  • ¼ cup of cream
  • ¼ cup of milk
  • 1 tsp of cornflour
  • Butter for taste
  • Salt for taste

For the ground paste:

  • 1 medium onion (chopped finely)
  • 2 tbsp of cashews 
  • 4-5 garlic cloves
  • 1 piece of ginger (chopped finely)

Method:

  1. In a pan, heat butter. Add the ground paste and cook for a few minutes.
  2. Add the spices along with a cup of water. Mix well and cook for a few minutes.
  3. Add the tomato pulp and salt. Mix well.
  4. Add cream along with milk and let it cook for a few minutes.
  5. Add cornflour along with salt and water. 
  6. Add paneer with peas and gently stir the mixture. Cook for a few minutes. Serve hot.

 3. Palak Toovar Dal

This tasty dal is easy to prepare and the curry does not turn out to be mushy as well.

Cooking time:  30-35 mins

Nutritional values (1 serving approx)

Energy: 72 kcals

Carbohydrates: 7 gms

Protein: 3 gms

Fat: 2 gms

Ingredients:

  • 2 cups of spinach (chopped finely)
  • ½ cup of tuvar dal
  • 1 piece of ginger (finely chopped)
  • 1 tsp of turmeric powder (haldi)
  • 1 bay leaf (tejpata)
  • 1 tsp of chilli powder
  • 2-3 cloves
  • 2-3 Kashmiri red chillies
  • 1 tsp of cumin seeds (jeera)
  • 1 tsp of asofoetida (hing)
  • Ghee to taste
  • Salt to taste
  • 1 tsp of coriander powder (dhaniya powder)
  • 1-2 chillies (finely chopped)

Method:

  1. Soak the tuvar for at least 3 hours.
  2. Add tuvar, spinach, chillies, ginger, turmeric powder, ginger, and salt in a cooker. Add 2-3 cups of water to the pressure cooker.
  3. Using a hand blender, blend the dal to a coarser consistency. Do this process after opening the pressure cooker.
  4. In a pan, heat ghee. Add cloves, chillies, bay leaves, cumin seeds and hing. Saute well. Let the cumin seeds crackle.
  5. After the cumin crackles, add the palak dal paste and mix well. Add coriander powder and chilli powder. Mix well. Let it cook for a few minutes. Serve hot with roti

4. Potato Bajra Roti

This tasty roti is rich in iron and fibre. It also provides you with instant energy!

Cooking time:  20-25 mins

Nutritional values (1 serving approx)

Energy: 95 kcals

Carbohydrates: 15 gms

Protein: 2.5 gms

Fat: 2 gms

Ingredients:

  • 2 cups of bajra flour
  • ½ cup of boiled potatoes (peeled and mashed)
  • 1 medium onion (finely chopped)
  • Few coriander leaves  (dhaniya) (finely chopped)
  • 1 tsp of ginger-garlic paste
  • 1 tsp of garam masala
  • 1 tsp of amchur powder
  • Salt to taste
  • Ghee for cooking

Method:

  1. In a bowl, combine all the ingredients and knead it into a soft dough.
  2. Divide into a few portions and roll it out into rotis.
  3. In a tawa, heat ghee. Add the roti onto the tawa.
  4. Flip over the other side of the roti and let it cook as well. Serve hot.

5. Dates Halwa

This tasty halwa can satisfy your sweet tooth. Its rich aroma and tempting flavour are sure to give you a good mouthfeel!

Cooking time: 25-30 mins

Nutritional values (1 serving approx)

Energy: 100 kcals

Carbohydrates: 10 gms

Protein: 2 gms

Fat: 7 gms

Ingredients:

  • 7-8 dry dates
  • 2 cups of milk
  • 2 tbsp of poppy seeds (khus-khus)
  • 1 tbsp of almonds
  • 1 tbsp of pistachio
  • 1 tbsp of coriander seeds (dhaniya)
  • 1 tsp of cardamom powder (elaichi)
  • 1 tsp of nutmeg powder (jaiphal)
  • Sugar to taste
  • Ghee for cooking

Method:

  1. In a bowl, soak dry dates and keep them aside for at least an hour.
  2. Remove the seeds from the dates and blenderize them in a mixer to a coarser paste.
  3. In a pan, heat milk. Add the dry dates mixture onto the milk and keep stirring the mixture.
  4. In another small pan, heat ghee. Add poppy seeds and coriander seeds to the ghee. Cook for a few minutes. Add this mixture to dates and milk mixture.
  5. Add sugar to the mixture and cook for a few minutes while stirring continuously.
  6. Switch off the flame after a while. Add nutmeg powder and elaichi powder to the mixture. Mix well.
  7. Garnish with almonds and pistachio. Serve hot.

Key Takeaways

  1. Consume both ghee and butter in moderation.
  2. Butter does not contain trans fats and is a better option than margarine.
  3. Ghee has a higher smoke point and hence can be used to cook foods at a higher temperature.
  4. Individuals suffering from lactose sensitivity can opt for ghee over butter.
  5. Ghee has higher calories and fat than butter.
  6. Hypertensive individuals can opt for unsalted butter over salted butter.
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