The Insider’s Guide to Healthy Hawaii: Heart-Healthy Gravy

Skip the added fat and keep the flavor.

Medically reviewed in July 2022

Isn’t gravy wonderful? Delicious over rice or mashed potatoes, roast turkey, or baked tofu or tempeh. 

But it’s not so wonderful if the gravy is loaded with saturated fat and sodium. 

Here’s a recipe from Ornish Lifestyle Medicine. This gravy has no added fat or sodium, yet is full of flavor. 

Ingredients

  • 2 Tbsp. low-sodium shoyu
  • 2 Tbsp. nutritional yeast flakes
  • 2 Tbsp. cornstarch
  • 1 cup chopped onion
  • 1/4 cup water
  • 8 oz. mushrooms, chopped
  • 4 garlic cloves, minced
  • 1 tsp. dried rosemary
  • 2 tsp. dried thyme
  • 1/4 tsp. pepper
  • 14 1/2 oz. can low-sodium vegetable broth

Instructions

  1. Mix shoyu, nutritional yeast, and cornstarch in a small bowl. Set aside. 
  2. In a large nonstick skillet over medium-high heat, cook onion in water until translucent, about 5 minutes. Add mushrooms and cook 10 minutes. 
  3. Stir in garlic, rosemary, thyme, and pepper and cook about 1 minute. Add vegetable broth and bring to a boil. 
  4. Whisk in shoyu mixture. Cook and stir constantly until thickened. Makes 8 servings.

This content originally appeared on Island Scene

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