Category Archives: Soups Sauces and Gravy

Italian Spaghetti Sauce

Italian Spaghetti Sauce
1 can Tomatoes, diced
1 can Tomato paste
2 cups Water
4 cups Vegetables, fresh (summer squash, zucchini, onions,
mushrooms, broccoli, cauliflower, cabbage, carrots & etc.
2 tablespoons Fat (butter, coconut oil, olive oil)
2 tablespoons Herbs & spices, basil, oregano (dill & sage
2 teaspoons Onion, granulated
2 teaspoons Garlic, granulated, fresh is great
Sea Salt, to taste
2/3 cup Honey, (very important) approx.

Prepare all your vegetables (summer squash, zucchini, onions,
mushrooms, broccoli, cauliflower, cabbage, carrots, etc.). Dice,
grate, chop. In suitable pan melt fat of choice and add
vegetables. Sauté a minute or two then add 1/2 cup water.
Cover and let steam for another minute or two on low. Add
diced tomatoes, water and tomato paste (you can mix tomato
paste with the water before adding). Now add herbs and spices
(basil, oregano, dill, savory, tarragon, sage, marjoram, etc.),
onion, garlic granules & salt. Mix well. Taste. If it is spiced
and salted well begin to add some honey and then taste again.
A point will come when you know you have enough honey.
The taste of the sauce will POP. Now simmer 5 more minutes
and serve.

Red Chili Sauce

Red Chili Sauce
10 pods Red chili
3 cups Water
1 tablespoon Coconut oil
1/4 cup Flour, sprouted
1 teaspoon Salt, sea
1/2 teaspoon Oregano
2 cloves Garlic, fresh, minced
1. Roast the chilies in an oven at 200 degrees F for 5 to
10 minutes. Stir frequently so they do not burn.
Remove the seeds and stems.
2. Put chilies and water into medium pan. Simmer for 15
3. Put 1/2 the chilies with some of the cooking water
into a blender. Purée and then strain. Discard the
peels and seeds. Repeat with the other 1/2 of the
4. Heat oil in medium saucepan. Add sprouted flour and
brown for 1 minute.
5. Add strained chili, the remaining cooking water and
one additional cup of water.
6. Add, salt, oregano and garlic. Simmer for 15 minutes.

Or a quick sauce, use frozen red chili purée instead of soaked
dried chilies. Defrost the frozen chili and follow steps 4
through 6. For enchilada sauce some like to add tomato juice
for a more mild flavor.

Sauteed Green Chile Sauce

Sautéed Green Chili Sauce
2 tablespoons fat (coconut oil, not full flavor,
butter or olive oil)
2/3 cup onion, chopped
2/3 cup bell peppers, any color
1/4 cup tomatoes, chopped
2/3 cup green chili, roasted & chopped
2 teaspoons granulated onion
1 teaspoon granulated garlic
1 rounded teaspoon sea salt
2 2/3 cups water
8 teaspoons corn starch or arrowroot (to thicken)
In saucepan melt fat, sauté onion & bell peppers till they start
to brown. Stir in spices then add tomatoes, green chili & 1 cup
water. Bring to a boil. In container stir corn starch or arrowroot
into 1 cup water, stir into green chili mixture. Return to boil &
simmer 15 minutes. (Sauces thickened with corn starch should
be cooked at least 15 minutes). Serve over salad as is, you
might like to blend till smooth. Serve hot.

Note: Arrowroot and cornstarch require longer cooking than
flour. A quickly cooked arrowroot or cornstarch mixture
always has a raw taste.
3 teaspoons cornstarch/arrowroot to 1 cup liquid
For a different flavor replace cornstarch with 1 cup medium
white sauce.


Brown Sauce

Brown Sauce
3 tablespoons Butter or coconut oil
1/2 cup onion, sliced
1 tablespoon Bell pepper, chopped
3 tablespoons Flour, sprouted (spelt or wheat)
1/4 teaspoon Salt, sea
1/8 teaspoon Pepper
1 cup water
Cook vegetables in butter until slightly browned. Remove the
vegetables and stir butter constantly until well browned; add
sprouted flour mixed with seasoning, and brown these, then
add water gradually.
(optional) Add vegetables to sauce.
OR Brown sprouted flour in pan. Make a paste with browned
sprouted flour and butter in a cup, have milk heating in sauce
pan, add the hot milk to the paste slowly, stirring constantly.
Add seasoning. Put the mixture into the sauce pan and cook till
thickened, reduce heat and cook another 3 minutes.
OR Brown sprouted flour in pan. In blender or bowl mix the
browned flour with cold water until smooth, add hot milk
slowly, then the butter. Add seasoning. Cook altogether in a
sauce pan till smooth and thickened, reduce heat and cook
another 3 minutes.

Add Variety To your Sauce or turn it into a soup

Add variety to your white sauce or turn it into a soup
Use 1 recipe medium white sauce as the base for each cream
sauce, for soup add 2 cups water

cream of celery–add 1/2 cup chopped, cooked celery

cream of mushroom–add 1/2 cup chopped, cooked

cream of parsley–add 3 tablespoons parsley, fresh, chopped
or 2 tablespoons dried parsley

cream of pimento–cook 2 tablespoons chopped onions in fat
until slightly browned, stir fat constantly until well browned;
add 1/3 cup minced pimento, then add sprouted flour mixed
with 1/8 teaspoon each of granulated garlic and onion and
brown these and continue making sauce

cream of tomato–cook for 20 minutes, 1 cup tomatoes, fresh
or canned, 1/2 cup celery, chopped, 1/4 cup onion, chopped,

1/2 teaspoon basil, 1/2 teaspoon sea salt and a pinch of cayenne pepper. Blend and add to sauce.

Methods of combining white sauces

Methods of combining white sauce
1. Melt fat in sauce pan, add sprouted flour, stir to
smooth paste (roux), cook and stir for 5 minutes before
adding milk (this removes the raw taste of the flour). Add
the milk slowly and stir constantly until boiling point is
reached till it begins to thicken, add seasonings, reduce
heat and cook another 3 minutes. My dad always said the
secret to a great sauce or gravy is take time to cook the
Notes from Veronica:
1. You can stop after cooking the paste (roux) for 5
minutes, let cool, store in a container in the refrigerator
or freezer to use later. 2. You can finish the white sauce,
let it cool, store in a container in the refrigerator or
freezer to use later. 3. Make big batches when you have
time, cool and store in convenient sizes you use, at either
stage. This will begin to replace your instant food. Make
sure to label and date your containers.
Heat milk. Mix fat and flour together, add to hot milk.
Stir constantly until sauce thickens, add seasonings,
reduce heat and cook another 3 minutes.