It is very easy to make rich creamy sauces without using fat, cream OR butter. Here are some of my favorite sauce bases: - Blend cooked white beans or potatoes with soy or cow's milk to make a base for another a healthy cream sauce. Once again, adding slow-cooked onions will add even more flavor.
-Slow-cook onions and garlic over low heat, then blend with silken tofu and soy milk for a rich, creamy texture. When you cook the onions slowly, they release a lot of flavor that enriches the flavor of the soy. For even more flavor, add fresh herbs to the onions while cooking.
- A little more complex method of making a flavorful sauce is to simmer vegetables, such as carrots, onions, celery, garlic, and spices, for about 30 minutes, starting with cold water. Once you have drawn out the flavor from the vegetables, strain the broth and return it to your pan. Continue to simmer on a high temperature to reduce the sauce to about half the quantity. This reduction will intensify the flavor. If you are serving meat or fish, pour this sauce into the pan in which you just cooked the meat or fish, and it will add even more flavor.
- Pestos are another great way to make healthy sauces. They are not only very flavorful, but the fresh herbs are incredibly beneficial medicine. Try my Cilantro Pesto with Pumpkin Seeds.
- Whenever a recipe calls for a mushroom sauce, I like to add a little bit of reconstituted dried mushrooms such as porcini or shitake. It's easy to keep dried mushrooms on hand, and they add a lot of flavor you don't get with just fresh mushrooms. Add dried porcini mushrooms to a little tomato sauce and fresh herbs, and you have a very flavorful sauce that is quite versatile and goes with many dishes.
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