Healthy Sauces and Gravies

Sauces and gravies are delicious recipes without the fat or essence from meat. These healthy sauces and gravies bring life to a dish or a boring plant of vegetables.

Brown Gravy Recipe

Healthy brown gravy recipe. A delicious gravy without the fat or essence from meat. Goes perfectly with stuffing, rice or other cooked grains— even pancakes and fritters!


1 cup whole wheat flour

½ cup nutritional yeast

3 ½ tsp. vegetable soup starter or vegetable bouillon (2 cubes)

4 ½ cups of water (if broth is not used)

1 tbsp. tamari sauce (optional)

*Note: vegetable broth can be used to replace the 3rd & 4th ingredients.


In a saucepan, add water & soup starter or broth. Let heat to a boil.

In separate bowl, add flour and nutritional yeast, and mix well. Add ½ cup water, making a milky-type thickener.

Using a whisk, gradually pour and whisk the thickener into the boiling broth. Simmer for 5 minutes, stirring occasionally. Adjust to taste. Serves 6.

Benefits of Brown Gravy

  • High in B vitamins, including B-12
  • Good portion of vitamins and minerals from vegetable broth

Delicious Nondairy Cheese Sauce

This sauce can be used for so many purposes and is so delicious. It has a cheesy yet nutty flavor. Use for pizza and nachos.  Pour over ravioli or other pasta. It’s also great as a dipping sauce. Can be made in advance and stored in the refrigerator for 3 or 4 days.


½ cup wheat flour

1 cup nutritional yeast flakes

½ cup margarine

3 ½ cups boiling water

1 ½ tsp. salt (optional)

3 tbsp. tamari (soy sauce)

1 ½ tsp. garlic powder

Pinch of turmeric

½ cup oil



*use a non hydrogenated spread not traditional margarine (see  ingredient glossary)


In a saucepan, melt *margarine over medium heat.

Stir in flour with a wire whisk, and continue to stir over a medium flame until the mixture is smooth and bubbly.

Whip in water (slowly), salt, tamari sauce, garlic powder, and turmeric, beating well to dissolve the mixture.

The sauce should cook until it thickens and bubbles.

Then, whip in the oil and nutritional yeast flakes until smooth. Serves 12.

Benefit of Nondairy Cheese  Sauce

·      High in B vitamins, including B-12

Sesame Marinade


½ cup soy sauce

½ cup red wine

½ cup rice wine

½ roasted sesame oil

¼ olive oil

2 Tbsp hot chili oil (optional)

1 Tbsp garlic (minced)


Combine all ingredients and mix well.

Store in a glass jar and chill until ready to use.


McNairs, James, Grill Cookbook, Chronicle books

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