Mouth Watering Creamy Mushroom Sauce
This fat-free creamy mushroom sauce recipe is a great addition to holiday dinners because of its harvest-time flavors and satisfying meaty texture. If you like to eat your sides or pasta with a sauce, this creamy and fat-free mushroom sauce is a great option. I personally like to batch cook this and freeze it for my family. I have also learnt that adding a variety of mushrooms gives this dish an amazingly complex flavor, don’t worry if you can’t do this though as it will still taste great using what you can. My creamy mushroom sauce is fat-free and tastes amazing, it is a classic recipe to add to your holiday lineup and packs a medicinal punch with ingredients like thyme, rosemary, mushrooms, and onion.
Fat-Free Creamy Mushroom Sauce
Equipment
- 1 Sautee pan
- 1 Wooden spatula
Ingredients
- 4 tbsp veggie broth (I like the Bonafide Provisions Salt Free or the the Medical Medium healing broth)
- 1 medium onion, diced
- 1-2 lb mushrooms, sliced (I use oysters, shitakes, criminis, or whatever blend you like)
- ¾ tsp dried thyme
- ¾ tsp dried rosemary
- 2 tsp garlic powder
- 2 tsp onion powder
- ¾ tsp sea salt
- ¾ tsp pepper
- 4 cloves garlic, minced
- 3 tbsp gluten-free all-purpose flour
- 1 tsp coconut aminos
- 1.5 cups vegetable broth
Instructions
- Add the onion and sauté for a few minutes in 2 tbsp of veggie broth, so it does not stick. Next add mushrooms, thyme, rosemary, sea salt, and pepper. Cook for 8 - 9 minutes. The mushrooms should release most of their water and begin to turn brown. Keep adding in veggie broth 1 tbsp at a time.
- Next, add the garlic and cook for another few minutes.
- Then, add the gluten-free all-purpose flour and stir to coat the vegetables. Then, add the coconut aminos and continue stirring.
- Add the vegetable broth and let the mushrooms cook down and keep stirring.
- Serve warm and optionally garnish with parsley and a sprinkle of freshly cracked black pepper.
- Store in a sealed container in the refrigerator for up to 3-4 days or in the freezer for up to 1 month. It will thicken as it sits. To thin, add more broth, dairy-free milk, or water when you reheat.
Mushrooms
Mushrooms are a powerful anti-viral, anti-bacterial, and anti-fungal for the liver and the intestinal tract. Their phytochemical compounds detoxify both places and encourage fresh blood to go to the liver. They are good at dispelling unproductive fungi despite being fungi themselves. Because of these properties, mushrooms help strengthen the immune system.
Thyme and Rosemary
There are four aromatic herbs: thyme, rosemary, sage, and oregano. You could add all four herbs (in equal parts) to this sauce to boost the medicinal qualities, but this recipe only calls for thyme and rosemary. Thyme is a powerful anti-viral that kills off the flu virus, herpes family viruses, and norovirus. Its ability to cross the blood-brain barrier makes it a powerful ally for those with neurological conditions. Rosemary is anti-bacterial and will knock down antibiotic-resistant bacteria such as MRSA and C. difficile.
Onion
Onion’s sulfur compounds, which give it its signature strong smell and taste, are a part of its medicinal qualities. The sulfur compounds give onions their antibiotic qualities, help ease joint pain and repair them, help preserve the iron in your blood, and remove pesticides, herbicides, DDT, radiation, and toxic heavy metals. Onions get a bad wrap for imparting bad breath, but they actually clean up the bacteria that cause this problem in the first place.
This sauce pairs well with my creamy rosemary garlic mashed potatoes or my vegan gluten-free stuffing recipes. You can also use it as a sauce for pasta, which is how my family likes to eat it! For more holiday inspiration, check out my collection of recipes here.
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To your health and happiness,
Muneeza
