Tip# 13 Three Secrets to Robust Gravies
Most gravies use animal fat drippings to flavor the gravy. This adds unnecessary fat and cholesterol. Here are three secrets to create delicious gravies without fat or cholesterol.
Secret #1: Flavor
Start with a nonfat flavor base. Try vegetarian broth and flavor it with seasonings such as pepper, onion powder, or garlic powder. You can even sauté onions, garlic, and/or mushrooms in the broth for more flavor.
Secret #2: Texture
Add texture by using arrowroot or corn starch. This will give the gravy a smooth thicker consistency. Another option is to add miso to the gravy. If you want a slightly coarser texture, add some whole wheat flour.
Secret #3: Aroma
Roast the flour (dextrinize) before adding it to the gravy and you'll get a nice rich aroma to the gravy.
WHAT YOU CAN DO:
• Try the following recipes.
• Experiment with them using your own combination of flavors, spices, and textures.
Savory Gravy
2C Vegetable broth
1C Water
1 Tbsp. Old Bay™ seasoning (found in your health food store)
½C Whole wheat flour, pan toasted
¼ tsp. Black pepper
¼ tsp. Garlic powder
Place flour in dry pan in oven at 300o F. for about 10 to 15 minutes to lightly brown. Blend, then cook in a saucepan, stirring until thickened. Cover and simmer for about 10 minutes. Makes 9 portions. (1 portion = 30.6 calories, 0.2 grams fat 22% protein, 74% carbohydrates, 5% fat)
Seasoned Gravy
2C Water
1 tsp. Onion powder
¼C Whole wheat or other whole grain
flour, pan toasted
½ tsp. Salt, to taste
¼ tsp. Black lemon pepper
1 tsp. Corn starch, dissolved in a little water
Lightly brown flour in a skillet over medium heat. Dissolve 1 teaspoon of corn starch or arrowroot in a little water. Blend all ingredients until thoroughly mixed and cook until mixture boils. Makes 6 portions. (1 portion = 18.3 calories, 0.1 grams fat, 15% protein, 81% carbohydrates, 5% fat)
∇ Serve with baked potatoes, seitan dishes, or vegetables. This also makes a good base in certain stews and vegetable pot pies. ∇
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