Gravy is often slathered over beef, chicken, and even vegetables. It often contains high amounts of fat, calories, and sodium, all of which can contribute to chronic diseases, including heart disease, strokes, and even certain cancers. Below are two great alternatives for gravy that are nutritious and delicious.
Seasoned Yogurt
Seasoned yogurt is a great, healthy alternative to gravy. Yogurt contains high amounts of calcium, which is essential for strong bones and healthy teeth. In addition, yogurt contains protein, which the body also needs. In order to obtain the greatest health benefits, look for yogurt that is made from low- or non-fat milk. These varieties will allow you to get all of the same nutrients as regular yogurt, but you will consume less fat and fewer calories.
Yogurt has a relatively mild taste that lends itself well to a variety of dishes. In order to use yogurt in place of gravy, start by purchasing plain, unsweetened yogurt that is in its most natural state. This means that it should contain no added salt or preservatives. Next, purchase a small box of beef, chicken, or turkey bullion. If possible, choose a variety of bullion that is low in sodium. Dissolve a small amount of the bullion into a few teaspoons of water and carefully mix into the yogurt. This will result in a product that is smooth, creamy, and has the same mild "meaty" taste associated with traditional gravies. If you want an added burst of flavor, try adding chopped herbs to the mixture. Basil, rosemary, and thyme are all delicious herbs that can bring a complexity to the yogurt. Make sure to store this product in the refrigerator. If left out for long periods of time, the yogurt will curdle.
Cream of Chicken Soup
Cream of chicken soup is another great alternative to gravy, and it has an almost identical flavor. Unlike gravy, which is typically loaded with fat, cream of chicken soup can actually be quite healthy for you. But in order to get its maximum benefits, you must keep a few simple guidelines in mind.
First, when choosing cream of chicken soup, look for varieties that are low in sodium and calories. Next, in order to obtain a product that more closely resembles gravy, you will have to slightly dilute the cream of chicken soup. Do this by putting the condensed soup in a large mixing bowl. Fill the empty soup can one-third of the way full with low- or non-fat milk instead of the traditional method of filling the can to the brim with water. Pour the milk into the soup, and mix thoroughly. Heat through, and serve with your meal. By using only a third of the amount of fluid typically recommended, you'll get a product that is close in texture to that of gravy. And by using low- or non-fat milk, you'll be consuming calcium, protein, and other important vitamins and minerals that are necessary for good health and optimal growth.
