Discover Healthy Fat, an essential for women’s nutrition.

Healthy Fats. My two favorite words for 2025.

For decades, fats have been the villain in the world of diet and nutrition. From the rise of low-fat foods in the 80s and 90s to the pervasive fear that eating fat will make us gain weight, fats were largely demonized.

However, recent years have seen a resurgence in the appreciation of healthy fats, especially for women seeking to improve energy, mood, and mental clarity.

Ayurveda, the ancient holistic healing system from India, has always embraced healthy fats as a cornerstone of a balanced diet.

Let’s explore how fats are making a comeback and why they’re essential for modern women!

Breaking the Fat Myth with Ayurveda

Ayurveda has long celebrated fats for their nourishing and grounding qualities. In Ayurvedic tradition, fats are not only used for their culinary benefits but also for their medicinal properties. Ghee, clarified butter, is perhaps the most revered fat in Ayurveda. It’s considered a sattvic food that promotes purity, strength, and vitality. Ghee is rich in fat-soluble vitamins like A, D, E, and K, which are crucial for hormone balance and overall well-being.

The Power of Ghee

Ghee is not just a flavorful cooking medium; it also enhances the absorption of essential nutrients and herbs. According to Ayurveda, ghee nourishes the body’s tissues and aids in digestion, making it a powerful tool for improving gut health.

Its anti-inflammatory properties can help reduce joint pain and promote a healthy immune system.

For women, especially, ghee supports balanced hormonal wellness by nourishing the liver where hormones are produced. It can improve mental clarity and mood by stabilizing energy levels.

Last and not least, ghee is also fantastic for feeding the good gut bugs that rely on butyric acid, a fatty acid found in ghee.

Try a tempting herb-infused ghee to add to your favorite recipes!

chai spiced ghee

Coconut Oil: A Versatile Fat

Coconut oil is another favorite in Ayurvedic and modern health circles. It’s rich in medium-chain triglycerides (MCTs), which are known for providing quick energy. Coconut oil also contains lauric acid, which has antibacterial and antiviral properties, supporting a healthy immune system.

For women, coconut oil can be a boon for skin health, providing hydration and protection against aging. Additionally, its ability to boost metabolism and promote satiety makes it a great addition to any diet.

There’s little to no dairy in ghee so you can use it for high-heat cooking!

Olive Oil: The Heart-Healthy Choice

Olive oil, a staple of the Mediterranean diet, is well-known for its cardiovascular benefits. Rich in monounsaturated fats and antioxidants like polyphenols, olive oil helps reduce inflammation and lower the risk of chronic diseases.

For women, olive oil’s anti-inflammatory properties can be particularly beneficial for hormonal balance and reducing symptoms associated with conditions like polycystic ovary syndrome (PCOS) and menopause.

Enjoy the taste of olive oil in a satisfying salad dressing or add it to cooked foods for a depth of flavor and richness. Otherwise, it’s best used in medium-heat recipes.

Bacon Fat: A Flavorful Enhancer

While not traditionally an Ayurvedic ingredient, bacon fat has found a place in modern kitchens as a flavor enhancer. A little goes a long way, adding depth and richness to dishes. It’s a reminder that indulgence, when done mindfully, can be part of a healthy lifestyle.

Bacon fat is rich in saturated fats, which, in moderation, can help with the absorption of fat-soluble vitamins and contribute to a feeling of satiety.

Plus, if you make bacon on a regular basis, like we do on weekends, it’s free!

I love making our roasted veggies for the week on the same pan as our bacon.

Bacon fat is salty, so you don’t need to add much salt.

Cooking with Ghee

Once you have ghee, you’ll want to put it in everything! Here are just some of my favorite ways to use ghee…

1. Bullet Latte: add ghee to your morning latte for a dose of gut-healthy butyric acid.
2. Ghee & Greens: sauté greens with ghee to improve the absorption of nutrients.
3. Spicy Sweet Toasted Nuts: toast nuts in ghee with cinnamon and a dash of cayenne for a touch of spice.
4. Sweet Tater Fries: Bake sweet potato fries with ghee and your favorite spices.
5. Coconut Rice: make a sumptuous pot of coconut rice with ghee (see recipe below).

See below for my ghee recipe – or buy it online from one of my trusted sources.

Making Ghee at Home

Making ghee at home is a simple process that allows you to enjoy its pure, rich flavor and numerous health benefits.

It doesn’t take long. You’re basically low simmering butter until you have brown butter. Easy peasy!

When you’re short on time (like me), just use regular or melted butter. It’s rich in butyric acid, too.

Ghee just has more concentrated butyric acid so you’re getting more gut-loving fatty acids per Tablespoon.

Ghee Ingredients:

• 1 pound unsalted butter (preferably organic and grass-fed if available)

Ghee Instructions:

1. Place the butter in a heavy-bottomed saucepan and melt it over medium heat.
2. Once melted, reduce the heat to low and let the butter simmer. It will begin to separate, with milk solids sinking to the bottom and a foam forming on top.
3. Continue to cook until the milk solids turn golden brown and the butter becomes a clear, golden liquid. This usually takes about 20-30 minutes with a pound of butter. Much faster if you’re just making ghee from 1-2 sticks of butter.
4. Remove the pan from heat and let it cool slightly.
5. Strain the liquid through a fine mesh strainer (my choice) or cheesecloth into a clean, dry jar. Discard the solids.
6. Let the ghee cool completely before sealing the jar (it will solidify). Store it at room temperature if you plan to use it in the next week or so – or in the refrigerator.

Video: Golden Coconut Rice with Ghee

This is like savory rice pilaf plus the addition of sweet protein-packed coconut and gut-loving lentils.

I like to make this in my rice cooker in the morning. It keeps it warm until I enjoy it at lunchtime.

I use a VitaClay rice cooker for rice dishes. I think it makes moister, more flavorful rice than my Instant Pot.

Ingredients

• 1 cup basmati rice
• 1/4 cup red lentils
• 1/2 cup shredded unsweetened coconut (lightly toasted if possible)
• 1 1/2 cup full-fat coconut milk
• 1/2 teaspoon ground turmeric root
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon cumin seeds
• 1 teaspoon salt
• 1 Tablespoon ghee
• 1/2 cup chopped pistachios – optional
• 1/4 cup raisins – optional

Instructions

1. Rinse the rice and lentils inside the pot. Drain and repeat until the water is clearer. Let sit in a little water while you prepare the rest of the ingredients.
2. Toast the coconut, if you’re doing that. Coconut toasts FAST! Don’t walk away. Set aside.
   • If you want depth of flavor, you can add the spices to the toasting coconut.
3. Drain the rice and lentils.
4. Add the rest of the ingredients to the pot and stir to combine.
5. Close the lid (my Vitaclay rice cooker has an inner lid too).
6. Hit the button for “rice” and go live your life.

Health Benefits of Ghee

• Nutrient Absorption: Ghee enhances the absorption of fat-soluble vitamins and antioxidants from other foods, making your meals more nutritious.

• Digestive Health: Ghee contains butyric acid, which supports gut health by nourishing the intestinal lining (therefore protecting against Leaky Gut) and promoting healthy digestion.

• Anti-Inflammatory Properties: Ghee’s anti-inflammatory properties can help reduce inflammation in the body, supporting overall wellness.

• Lactose-Free: Ghee is free from lactose and casein, making it suitable for those with dairy sensitivities.

Learn more about the health benefits of ghee.

Health Benefits of Ghee

Culinary Uses of Ghee

• Cooking: Ghee’s high smoke point makes it ideal for sautéing, frying, and roasting without breaking down into harmful compounds.
• Baking: Use ghee as a substitute for butter in baking for a richer flavor.
• Spreading: Spread ghee on toast or add it to cooked grains for a delicious, buttery taste.
• Medicinal: In Ayurveda, ghee is often used as a carrier for medicinal herbs, enhancing their efficacy.

Sources

How to Get the Butyric Acid your Gut Requires with Ghee | John Douillard’s LifeSpa

The Gut Health Benefits of Ghee: Nourishing Digestion with Ayurvedic Clarified Butter — Purusha Ayurveda

Understanding Ghee and its Impact on Health – thegoodbug

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