Tart Cherry Chia Limeade


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Recently I was asked to give a talk to military personnel regarding performance nutrition and two products took main stage during my little chat…Chia Seeds & Tart Cherry Juice.  I was even lucky to get Cheribundi, makers of fabulous Tart … Continue reading

‘Tinis & ‘Tizers…a Night in South Austin with @TitosVodka {Part 2}


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As I whip up a batch of fresh watermelon, mint, & Tito’s Vodka it reminds me that I must finish up Part 2 of my ‘Tinis & ‘Tizers!  The best part…what we ate!  Of course many will throw up their … Continue reading

{Book Review} The Greek Yogurt Kitchen


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You’ve probably noticed the increase of Greek yogurt/Greek yogurt products onto your supermarket shelf’s. According to this article on the Huffington Post, this food went from a meager 1% of the yogurt market in 2007 to 36% in 2013! So what’s all … Continue reading

‘Tinis & ‘Tizers…a Night in South Austin with @TitosVodka {Part 1}


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Copper Mugs found on www.titosvodka.com/store When choosing companies and people I wish to align with there are a couple key things I look for: heart, sense of community, compassion for others, and FUN (no straight-laced, frown faces over here, please!) … Continue reading

What I Ate Wednesday RD @ JustWendyJo #WIAWRD


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Truthfully, if you ever wish to see what I eat just head on over to Instagram…I pretty much post a picture of most meals.  Yes, I’m that girl.  But hey, it’s dual purposed!  As a dietitian my hopes are that … Continue reading

{Recipe Redux} Cast Iron is in for the Win!


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From my favorite biscuits or scones to baking Jamie Oliver’s Milk Chicken, my cast iron skillet is my most treasured kitchen tool!  Thank you Recipe Redux for asking! If you’ve been around on my website long enough or following me on … Continue reading

Oh Em Ghee!!!



Nothing compares to the smooth, velvety taste of butter. It’s no wonder this food has become a flavor adjective to all things tasty. And yes, it gets even better when put under fire.

I’d like to introduce you to Ghee, the clarified form of butter. Ghee is made by treating conventional butter with heat so that the milk solids, excess moisture, and impurities rise to the top, then skimming off these particles off to unveil a purified/clarified form of butter that is shelf stable.

Used by the ancients for years, this high quality form of butter is known have a more pleasing taste and smoother mouth feel than ordinary butter. The increased smoke point makes it a better cooking agent for high heat dishes (400˚-500˚F) such as sautés and broiled foods compared to unclarified butter which has smoke point of 325˚-375˚F. While a better for certain baked goods, butter can give off a bitter flavor at higher heats due to oxidization of the fat. Plus, heating a fat past its smoke point can destroy phytonutrients, vitamins, and minerals.
Now, you may be wondering why a nutrition and health blog is promoting a saturated fat. Isn’t it a health risk?

Here’s my reasoning:

  • Saturated fat is not as evil as it’s often made out to be. In fact, much depends on our source of saturated fat. Dairy fat is known to have more health benefits than risks.
  • Moreover, studies show that diets containing under 6% of calories from saturated fat is not necessarily healthy. Especially if the fat calories are being replaced with refined carbohydrates and sugar. As always, moderation is key!
  • USDA dietary guidelines suggest an intake of 10% of calories from saturated fat. In regards to incorporating ghee into the diet, I recommend sticking to a serving of 1 tbsp. or less per day (about 5% of a 1800 calorie diet) to leave room for other saturated fat sources such as meats and cheese.
  • Lastly, ghee is composed of 25% medium chain fatty acids vs. butter, which contains only 12-15%. Medium chain fatty acids (MCFA) are easier for the body to absorb than long chain fatty acids. Thus, they are associated with a decreased risk of cardiovascular disease and decrease GI upset.

Good flavor + good health= a win/win situation

Try creating your own ghee.The smooth buttery aroma that fill the home makes it a satisfying event. A variation of recipes exist, some even add spices and herbs. See below for a classic version.Alternately you could always purchase Ghee at health stores or ethic markets.

photo 5 (1)

Recipe type: condiment/pantry staple
Prep time: 
Cook time: 
Total time: 
Serves: 16
A creamy spread to complement sweet or savory foods.
  • 1 lb. unsalted butter
  • Special equipment: Cheese cloth
  1. Add butter to a saucepan and melt over medium-high heat.
  2. Let the butter come to a boil then reduce heat to a simmer. During this time a foam layer will rise to the top and light brown milk solids will sink to the bottom of the pan. This should take around 7-8 minutes.
  3. Once you see a distinct separation of solids, use the cheese cloth to strain the butter into an airtight container.
  4. Discard the milk solids.
  5. Homemade ghee will keep for 1 month in a airtight container.
Since I didn't have a cheese cloth, I improvised by using a coffee filter instead. Worked like a charm!
Nutrition Information
Serving size: 1 Tbsp. Calories: 110 Fat: 13g Saturated fat: 8g Carbohydrates: 0g Sugar: 0g Sodium: 0 Fiber: 0g Protein: 0g Cholesterol: 35 mg


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