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| Sauces | |
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| Tweet Topic Started: Mar 4 2005, 06:19 PM (162 Views) | |
| Little Kopit | Mar 4 2005, 06:19 PM Post #1 |
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newfoundland
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No, I'm not giving anything. I could use some ideas for low fat sauces. Please.
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| Lynne | |
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| Heathertee | Mar 4 2005, 07:28 PM Post #2 |
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Heather-Central Connecticut
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Low fat Gravy: 1 cup pan juices from your roast, skimmed of fat. If the juices are thin, boil down to reduce somewhat Mix 1 TB cornstarch with 2 tablespoons cold pan juices and whisk into the hot liquid. Season with salt and pepper. Lemon Sauce: Mix in a small saucepan: 1/2 cup sugar 1 TB cornstarch 1 cup water Cook gently over low heat until thickened. Remove from the heat and stir in: 1/2 tsp grated lemon zest 1 1/2 TB lemon juice a pinch of salt Cover the pan until serving. Very nice served warm over gingerbread. Ravigote Sauce for Meat or Fish In a small, heavy saucepan, mix together, stir and cook over moderately high heat for 3 minutes: 2 shallots, finely chopped 1 TB wine vinegar Remove from the heat. Add and whisk in: 1 TB tomato paste 1 cup meat or fish stock Return to the heat and simmer for 10 minutes. Stir 1 tsp flour into 2 Tb of stock and blend into the sauce. Simmer another 3 minutes. Season to taste. Cool the sauce to lukewarm and add: 1 TB chopped parsley 1 Tsp. mustard 1 TB capers 1/2 tsp chopped chives 1/2 tsp chopped fresh tarragon or chervil Mustard Sauce for Ham (This has eggs so isn't strictly lowfat, but it is WONDERFUL! Mix in a small heavy saucepan: 1 cup brown sugar 1/3 cup sifted flour Add: 1/2 cup cider vinegar 1/2 cup water 2 eggs, well-beaten Stir well to blend and bring very slowly to a boil over low heat, stirring constantly. It doesn't take very long. Any lumps can be beaten out with a wire whisk. When thick, remove from the heat, cover the pan and allow to cool. Keeps in the fridge 2 weeks. |
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| Little Kopit | Mar 5 2005, 06:08 AM Post #3 |
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newfoundland
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Thanks, Heather. What about some low fat, low salt, no sugar, highish fiber, herbal sauces. Not asking much, eh?
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| Lynne | |
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| Heathertee | Mar 5 2005, 06:47 AM Post #4 |
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Heather-Central Connecticut
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Hmmm...that's a lot to ask, Lynne. I don't believe I've ever done any of that kind of cooking. I can cook without salt, OR I can cook without butter (fat) but to cook without either is pretty hard. If you have a good blender, you can puree a soft-cooked vegetable like cauliflower or parsnips and add some herbs, I guess. You can make the lemon sauce with Splenda, I am sure. This might be ok for a low-carb diet too; not much carbs in such a small amount of cornstarch. |
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| Little Kopit | Mar 5 2005, 07:21 AM Post #5 |
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newfoundland
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I thought sauces might be a good way to get the fiber content in there. Whole wheat and other grain flours.... Cornstarch seems to need a sweetener often. It would be nice to minimize the usage of artificial sweeteners. But seasoning with herbs. Flavour with herbs. I guess that's the real question. What herbs to use to flavour what? This is also, to be a good girl and not sautee the onions in oil. Cut the fat there. But having grown up with, lived with some kind of meal binding thing (butter in the old days), sauteed onions this winter. I think sauces could be gimic to get out of all that. |
| Lynne | |
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| Heathertee | Mar 5 2005, 08:39 AM Post #6 |
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Heather-Central Connecticut
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Whole grain flours would be better eaten in breads, wouldn't they? You would have to eat an awful lot of sauce to get the benefit of fiber. You can thicken a sauce with flour by mixing it with cool broth or water before beating it into the hot broth, but it hasn't much flavor. If you hit on a flavorsome sauce or gravy made in this way, I will love having your secret. Sorry I am not much help. |
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| Little Kopit | Mar 5 2005, 09:21 AM Post #7 |
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newfoundland
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I've had a dietian tell me to sneak fiber in where I can. Add its and bits wherever. You know, Joanne sounded rather knowedgable about fibers when she was talking about the the low carb diet. Hm, I wonder about googling for seasoning with herbs. |
| Lynne | |
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| cajun cook | Mar 5 2005, 12:16 PM Post #8 |
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cajun cook
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Wish I could help you, but low fat, low carbs, low anything in cajun country is low no no!! now if you want some hog cracklins fresh out of the grease, I can hook you up. Danny |
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| Heathertee | Mar 5 2005, 12:42 PM Post #9 |
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Heather-Central Connecticut
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Can't hurt to try! Danny, you make it sound like an IV: "hook up". Not so sure that would be good for my veins and arteries. I think I'd prefer chocolate.
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| Trailblazer | Mar 5 2005, 01:28 PM Post #10 |
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Member
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Some of the answers to these issues depend on whether you are in the weight-reduction stage, or maintenance of desired weight. Also different diet plans may vary.
Fibers: During the stage you are losing the weight you want to have low carb fibers, primarily in vegetables such as spinach and mushrooms. No beans (good fiber but high carb.) Fibers: When you reach the maintenance stage you can add whole grains and beans, basically keeping in mind what you need for a carb allowance each day. I like Uncle Sam's cold cereal; it has flax seed. There are many whole grain cereals on the market, hot or cold. We like rye bread, pumpernickle, etc. Atkins fiber info Fats and oils: (If you are following a diet that is restrictive of fats; or a low fat diet, ignore this) You can use butter and most oils (butter has no carbs, check your bottle of oil) they are beneficial to a low carb diet. Atkins oil, butters info Salt: If you have high blood pressure, you may want to not salt anything or use salt substitutes. Herbs and spices: We season with: onion powder, garlic powder, fresh garlic, garlic paste, garlic pepper, lemon pepper, McCormick's Montreal Chicken, McCormick's Chicken Jambalaya, oregano, thyme, fresh celantro, fresh mint leaves, etc. I also really like the Hidden Valley Ranch Buttermilk Dressing packets, not only for making dressing, but I use the packets for general flavoring. When I quit salting my foods, my taste buds awakened and everything has more aroma/scent and flavor. Atkins website My apologies for not being much help about the original sauce question, though. :huh: |
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| Little Kopit | Mar 5 2005, 03:02 PM Post #11 |
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newfoundland
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Joanne, Thanks, but I am not going to take up any commercial diet plan. Beans - I think you mean things like kidney beans baked, usual baked beans etc. I mean green beans, snap beans, wax beans, etc. like that. There is less starch to these beans. They are a green vegetable. herbs - I don't think of garlic powder as a herb. Dried minced garlic as herb, yes. Dried herbs are what I have used most. I grow herbs and lust after a herb drier, but they are rather hard to find. Right now, I have the following on hand - sage, savory, thyme, basil, marjoram,oregano. I used basil with cabbage and green beans and onions last night with success. Oregano I use mostly with tomato dishes. Sage and savory I use with poultry dishes. Thyme goes well with hot (as in spice) flavours, but there is a lot more I don't know. What are you using celantro and mint for? oils - I'm more into olive oil and nut oils, but I have safflower and sesame seed oil on hand. Right now, I think I should stay away from that mean and yummy spinach dish I do with sesame seed oil. I try very hard to stay away from foods with additives. So, I go to the bulk food store and don't buy pre-packaged packets. Almost all of them have additives. Natural foods are easier for the body to absorb. salt - I've known about salt and blood pressure all of my life. My grandfather had high blood pressure. I use a little salt, very little. I make my own stewed tomatoes and tomato juice so I know about salt as a preservative and sweeteners as a preservative. It was interesting how little the dietian I saw this past week knew about home canning and food preservation. All she knows is what is in the store bought products, not the theory of food preservation. I agree salt hides food taste. Organically grown food taste is one of the best motivators for doing that kind of gardening.* The guts of what the dietian recommended was more of a meal for breakfast, increase my fiber content, reduce oils. * see what I said on the 'you know your from South Dakota thread' you started. |
| Lynne | |
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| Trailblazer | Mar 5 2005, 03:49 PM Post #12 |
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Member
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Let me reiterate a bit...I don't want anyone to think I am urging anyone to take up any particular diet plan. Atkins links are a reference I use, if anyone questions what I posted. I like to take some of the best of different methods, and use them personally every day. I learned some cool stuff in another weight program, and still use those, like "you have a right to cheat but not quit," learning to say "I want to lose weight more than I want to eat that" and that any diet will be more successful if it's prime motivation is strictly for one's health, etc. rather than for an event (wedding, reunion, rally) or for benefit of another person or loved ones. I think there's great stuff to be learned from all programs. Whatever works or fits your needs, is great, IMHO. I would love to hear what works in your new venture, and am always open to new health information. I have belonged to natural food co-ops, and shopped at co-ops while travelling, that have bulk foods, but I've gotten away from it, depending on where I live and lifestyle/schedule. But I wholeheartely agree about pre-packaged foods vs. bulk. My kitchen at times has had dozens of gallon jars of different kinds of flours, grains, good tasting nutritional yeast, torula yeast, agar agar, for example. I love that. And pickle buckets of legumes/beans, such as 50# of soy beans, as well as 25# of other beans, and lots of things to sprout: alfalfa, mung, sunflower, actually anything can be sprouted. I used to buy oils in bulk, too, soy oil, sunflower, etc. My best additive is lecithin (soy derivative) which is a natural preservative as well as has many added health benefits. Also, spiralina. We buy celantro fresh and add it to salads, tuna salad, egg salad, casseroles, as a soup garnish, you name it. Mint is wonderful as a soup garnish or in spring rolls, which are very easy to make. I like spring rolls because they aren't deep fried. We make them with rice paper you dip in water. I really love this exchange of info. I get excited to hear of others out there who are really conscious of all this good stuff, and are committed to it. You inspire me to improve on our eating habits, and get back into a lot of things I have gotten away from. I'm really in awe of where you are coming from. Please keep us posted about the diet, and what you are learning. I'm on day 8 and doing OK. Maybe we can continue to be of support to one another, despite differences in diet plans. Anyway, nice exchange! Keep it coming! |
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| Little Kopit | Mar 5 2005, 03:58 PM Post #13 |
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newfoundland
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Here's the result of a bit of google 'research' American Heart Association's sodium-free, fat-free, heart-healthy, herb-seasoning mixture. The American Heart Association has an excellent herb mixture that is fat-free, sodium-free and heart healthy. It can be used in soups, stews, casseroles, and vegetable dishes. You can also sprinkle it on salads and use it to season tofu. It takes minutes to make this dry seasoning mixture for your family. AHA All-Purpose Herb Mix 1/2 teaspoon ground Red Pepper (Cayenne) 1 tablespoon Garlic Powder 1 teaspoon each of the following ground herbs: Basil Black Pepper Mace Onion Powder Parsley Savory Sage Thyme American Heart Association Suggestion I actual found it several times. Now to read your last post Joanne |
| Lynne | |
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| cajun cook | Mar 5 2005, 04:11 PM Post #14 |
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cajun cook
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Miss Heather, I have high blood pressure, or so they say. average 150/90 . Well you cant live here and not have |
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| cajun cook | Mar 5 2005, 04:15 PM Post #15 |
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cajun cook
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sorry, hit the wrong key, anyway I said you cant live here without having a few problems, Its the food, drink, lifestyle etc. Gotta go now , got some crawfish with my name on them. Danny |
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Not asking much, eh?

8:31 AM Jul 11