Sauces and Gravies

Basic Sauce (per cup)

  • 1 Tblsp oil (suggest Extra Virgin Olive Oil or Coconut Oil)
  • 2 Tblsp flour
  • 1 C water, broth or nut milk
  • Sea salt, miso or soy sauce
  • Dash of nutmeg
  • Flour to thicken (Whole wheat, rice, barley, corn, or amaranth)

Heat a your favorite healthy oil in a heavy saucepan (don’t over heat).  Stir in flour – whisk 1-2 minutes over low heat.  Remove from heat, add heated liquid and stir briskly until smooth.  Return to heat.  Add seasonings.  Bring almost to a boil.   Simmer until thickened.

Tip: For a darker sauce brown flour first.

Health Gravy and Sauces

Mushroom sauce:  add ¼ pound sliced mushrooms.  Simmer 10-15 minutes.

Vegetable sauce:  add ½ cup diced, cooked vegetables.  Simmer 5 minutes.

Herbal sauce:  add 1-2 tsp of your choice of herbs.

Nut sauce:  Add 1 Tblsp nut butter (peanut, almond, sesame, sunflower, cashew, walnut, or tahini).  1 onion minced.  1 Tblsp lemon juice or vinegar or ¼ cup orange juice.  Thin nut butter with liquid, combine with basic sauce recipe.  Simmer 5-8 minutes.

Salsa (per cup)

  • 1 medium tomato, diced
  • 3 green chilies, minced
  • ¼ onion, diced fine
  • 1 clove garlic, minced
  • Dash sea salt

Serve the raw mix or sauté in a dry skillet allowing the mix to slightly char.

Tip: Try my husband’s salsa recipe here >>

Pasta Sauce (per quart)

  •  1 medium onion, minced
  •  1 cup carrots, minced
  •  1 stalk celery, minced
  •  1 Tblsp olive oil
  •  4 medium tomatoes (red or green)
  •  2 Tblsp flour (rice flour is best)
  •  1 Tblsp soy sauce
  •  1 pinch oregano
  •  1 clove garlic
  •  3 cups water
  •  chopped parsley

Sauté onions in oil for two minutes.  Add carrots and sauté two minutes.  Add celery and sauté another two minutes.  Add tomatoes, simmer five minutes.  Add 1 cup water, simmer uncovered for 20 minutes.  Dilute flour in 2 cups of water and add with soy sauce to the above.  Simmer 10 minutes.  Add garlic, oregano, and parsley and simmer 10 minutes more.  Serve over pasta.  (Can also be used as pizza sauce)

Tip: For a change, try replacing the 4 medium tomatoes with pureed beets or pureed squash.

Finally, here are some healthy dessert recipes!