Category Archives for Lunch

Vegan No Fat Brown Gravy

I discuss the brown gravy recipe here in the video as well.

Made my own single portion quick gravy mix, like the store bought packets, since I eat a lot of potatoes. I wanted to reduce the corn starch as it can affect the flavour.

1 tbsp whole wheat flour
2 tbsp vegetable stock mix (for less sodium use 2 tbsp nutritional yeast instead and optionally salt to taste, under your control)
1 tsp onion powder
1/2 tsp garlic powder
1/2 tsp Kitchen Bouquet browning sauce (add after thickened) – if you don’t have this use soy sauce and optionally caramelized sugar.
1 cup water (add more water if it’s too thick)

I blend it in my Magic Bullet or (alternatively NutriBullet), bring to boil then simmer. Add 1/2 tsp browning sauce. Gravy will thicken as it simmers. I like this one! Adjust to taste. I recently bumped up the vegetable stock amount from 1 to 2 tbsp.

Make a big batch of this mix without the browning sauce or water then just grab it whenever you need gravy instead of the store bought gravy packs which are usually $1-2 a pack! And if you have more time fry up some onions/mushrooms in a little water to enhance the flavour!

Making Quick No Fat Garlic/Onion Mashed Potatoes

I eat mashed potatoes almost every day with no exaggeration. They are made with red, yellow, or white potatoes most of the time as I can get them in 10 lb bags where I live.

I boil them until they break apart quite easily, then mash them with no added milk or butter (even vegan versions). Red potatoes whip up really nicely. My current favourite is yellow fleshed potatoes – so creamy without any added non-dairy milk or fake butter. But you can add some of the water from the potatoes or non-dairy milk as well. I add onion and garlic powder so I don’t have to fry anything as I make it so often. I add my no fat vegan gravy to these.

I eat these with a side of frozen, microwaved cauliflower, corn, or peas in most cases. Make a big batch (a full large pot of potatoes) and store for leftovers. I often microwave mashed or quartered potatoes and microwave the leftover gravy for a quick meal, and you can take it to work. Eat enough to be full, for me it’s a plateful of potatoes and veggies.