While traditional gravies and sauces are often packed with fat and cholesterol, healthier, vitamin-rich sauces are not as difficult to prepare as many people think. Add flavor and flare to your meat dishes, without all of the unnecessary fat and calories, by following these simple steps.
Instructions
Smother Meat in Healthy Sauces
1. Think fresh. Fresh vegetables lend themselves well to healthy sauces. Try mincing tomatoes, green, red and yellow bell peppers, onions and zuchinni. Saute vegetables in a small amount of olive oil, or simmer in fresh vegetable or tomato juice, for a tasty sauce. Chopped, fresh mushrooms can be cooked in the same way, to create a healthy sauce that will compliment meatloaf, roast beef, steak, chicken and many other types of meat dishes. Chopped, mixed, fresh greens such as spinach, mustard and collard greens can be simmered in a small amount of water, over low heat, to create an interesting and flavorful sauce for vitamin-rich chicken, ham and pork dishes .
2. Let your blender do the work. If you have a blender or food processor, you can easily create sauces high in flavor, and vitamin content, from fresh vegetables. Simply puree your favorite vegetables, either raw or precooked. Thin the mixture with a bit of water, carrot, tomato or vegetable juice, until it is of the consistency you prefer. Some flavorful vegetables to use in purees include tomaotes, squash, sweet potatoes or yams, kidney or pinto beans, split peas, avocado or pumpkin.
3. Spice it up. Use generous amounts of herbs and seasonings in purees and sautes. Fresh herbs boost both flavor and nutritional content. Use plenty of chopped fresh garlic, basil, thyme and oregano in tomato-based sauces. Fresh herbs such as dill, parsley, rosemary, sage and chives can provide additional health benefits, while enhancing flavor and eye appeal. Freshly ground black and red pepper will also add flavor to your sauces, without the nutritional hazards associated with refined table salt.
4. Sweeten things up. Fruit sauces are packed with vitamins and add a wonderful flavor to pork and poultry dishes. Fruits to consider include fresh pineapple, apple, orange, mango, papaya, kiwi, lemon, lime and most varieties of melon (excluding watermelon). Many fruits lend themselves well to "salsa" style sauces. Simply dice fruits in any combination you prefer, simmer on low, in a bit of natural fruit juice, and you have an elegant and flavorful sauce sure to please even the most picky eater. In a hurry? Create a flavorful plum or peach sauce from store bought, strained baby fruit. Thin with a bit of juice and serve on roast or baked pork, ham or chops for a quick and healthy main dish.
5. Creamy sauces. Traditional cream sauces often contain a lot of fat and calories that are counterproductive to a healthy diet. Substitute low-fat milk and cheeses in recipes that call for whole dairy products. Use health conscious butter substitutes as well to cut back on saturated fats and cholesterol, without giving up flavor. In recipes calling for sour cream, you can often substitute plain yogurt for additional health benefits. Adding fresh vegetables to your favorite cream sauces can also boost nutritional value. Vegetables such as broccoli, mushrooms, carrots and fresh whole peas work well in creamed dishes. These vegetables can add flavor, texture and eye appeal to healthier versions of cream sauces.
Tags: cream sauces, additional health, additional health benefits, flavorful sauce, Fresh herbs, health benefits